Dear PB Readers,

Frankfurt, Germany was an incredible host to my group of 30 Canadian Triathletes and family members. The historic old city did itself proud for this past weekend's Ironman Germany competition. I must say that keeping two dozen nervous adults relaxed after they have trained for 8 months for one race is not an easy task. Flat tires that need to be repaired, wetsuit zippers that seem to be stuck and trying to decide what pair of shorts and cycling jersey won't eventually rub you the wrong way - if you know what I mean! One of the highlights of the week was the team supper. Eight-time Ironman Champion Lisa Bentley joined the group for supper and talked about how she makes a list of all the things she feels fortunate for. Her relationship with her fiancé David, her dogs, her house, her parents, her friends, the trails she gets to run on, and the people she works out with. All of these great things will still be there the day after the event whether she has won, lost or not been able to even start the day. I always have my team celebration suppers before the race starts. I am proudest of the effort of the preparation (process) not the outcome (luck as much as anything can influence this). Celebrate effort not outcome.
New Zealand's Cameron Brown became an adopted Canuck for the week and hung with our team for suppers. The five-time Ironman New Zealand Champion won his first major international medal in Huntsville, Ontario way back in 1992 at the World Junior Championships. I have followed his career for the past thirteen years and the entire group were impressed that a man of such high level and skill could be so down to earth humble. I told them it's a characteristic of most of the Kiwis I have ever met (including Olympic Champion Hamish Carter and World Champion Bevan Docherty).

Many years ago the great Ironman Champion Lori Bowden raced in Japan and was given a good luck Japanese penny from a local citizen. The penny did its trick and Lori went on to win the race. When my wife was doing her first Ironman, Lori and her mother Sandra gave Caron the penny and Caron safely crossed the line. Over the past decade Caron and I have put the penny around the necks of over a dozen first time Ironman competitors who safely have made the long journey to the finishing line. With many first timers at this year's Ironman Germany race Caron had a tough time deciding. In the end we put the penny around the neck of 36 year old Susan Cole. Susan is not your traditional Ironman competitor and that's what makes her journey all the more special. She lives in St. Thomas, Ontario - a town without a pool. She is a young mother who started this journey a few dozen kilos over weight. She was not a star high school jock who could just put her mind to an Ironman and know she would finish. Susan's journey was one of self-exploration. For the past two months, Susan has known that the cut off times were faster then her ability to swim 2.4 miles and bike 112 miles. Literally she would have to have the best performance of her life to even have the chance to get out and start the last leg of the Ironman (the 26.2 mile run). None-the-less Susan came to Germany to show that in life there is much to learn even in a set back. If you only started down the roads in life which you were guaranteed victory, you might miss some incredible memories and experiences. So did Susan our mom and Dermot, our non-swimmer (I talked about him last week), make the finishing line? See more about Susan and the rest of the team later in this newsletter.

Being in Europe this week I could have spent my entire newsletter talking about the London bombings? I have chosen not to. Why? Because I believe it is important to balance your brain. To feed it some positive thoughts and ideas in a world where there is anger, pain and hatred. As an aside there were some incredible stories of heroic acts by people on the trains in London helping complete strangers out and risking their own lives to help others. The world is filled with too many great stories that never get told. I hope you will enjoy this week's newsletter and keep contributing with your own stories and ideas. Send them to barrie@personalbest.ca and checkout our website at www.personalbest.ca

JULY 11th PB HIGHLIGHTS

* EDDIE CANTOR'S QUOTE ON THE SPEED OF LIFE
* THE IMPORTANCE OF CHOCOLATE
* SUFFERING FROM STRESS? NEW RESEARCH!
* CANADIANS MEDAL AT 2005 IRONMAN GERMANY
* DON'T MISS THE WORLD'S BEST TRIATHLETES JULY 30TH
* GREAT CHOLESTEROL ADVICE FROM OUR READERS

EDDIE CANTOR'S QUOTE ON THE SPEED OF LIFE

"Slow down and enjoy life. It's not only the scenery you miss by going too fast - you also miss the sense of where you are going and why."

EDITOR'S NOTE: This quote hit home for me big time. I can remember my mother making almost the exact statement to me before she passed away. Both my wife and father have said almost these exact words to me. Funny how others can see our flaws easier then we can see them ourselves!

CHOCOLATE ANYONE?

(An important message sent to me by a friend)

One day I had a date for lunch with friends. Mae, a little old "blue hair" about 80 years old, came along with them. All in all, a pleasant bunch. When the menus were presented, we ordered salads, sandwiches, and soups, except for Mae who said, "Ice Cream, please. Two scoops, chocolate." I wasn't sure my ears heard right, and the others were aghast. "Along with heated apple pie," Mae added, completely unabashed. We tried to act quite nonchalant, as if people did this all the time. But when our orders were brought out, I didn't enjoy mine. I couldn't take my eyes off Mae as her pie a-la-mode went down. The other ladies showed dismay. They ate their lunches silently and frowned. The next time I went out to eat, I called and invited Mae. I lunched on white meat tuna. She ordered a parfait! I smiled. She asked if she amused me. I answered, "Yes, you do, but also you confuse me. How come you order rich desserts, while I feel I must be sensible?

She laughed and said, with wanton mirth, "I'm tasting all that's possible. I try to eat the food I need, and do the things I should. But life's so short, my friend, I hate missing out on something good. This year I realized how old I was. She grinned, I haven't been this old before. So, before I die, I've got to try those things that for years I had ignored. I haven't smelled all the flowers yet. There are too many books I haven't read. There's more fudge sundaes to wolf down and kites to be flown overhead. There are many malls I haven't shopped. I've not laughed at all the jokes. I've missed a lot of Broadway hits and potato chips and cokes. I want to wade again in water and feel ocean spray on my face. I want to sit in a country church once more and thank God for His grace. I want peanut butter every day, spread on my morning toast. I want UN-timed long distance calls to the folks I love the most. I haven't cried at all the movies yet, or walked in the morning rain. I need to feel wind in my hair. I want to fall in love again. So, if I choose to have dessert, instead of having dinner, then should I die before night fall, I'd say I died a winner, because I missed out on nothing. I filled my heart's desire. I had that final chocolate mousse, before my life expired." With that, I called the waitress over. "I've changed my mind," I said. "I want what she is having, only add some more whipped cream!" Be mindful that, no matter what your age, happiness isn't based on possessions, power or prestige, but on relationships with people we love and respect. Remember that while money talks, CHOCOLATE SINGS!

SUFFERING FROM STRESS

Here's a humorous solution to the problem. I am passing this on to you because it definitely worked for me and we all could use more calm in our lives. By following the simple advice I heard on a Dr. Phil show, I have found inner peace. Dr. Phil proclaimed the way to achieve inner peace is to finish all the things you have started. So I looked around my house to see things I started and hadn't finished and, before leaving the house this morning, I finished off a bottle of Merlot, a bottle of White Zinfandel, a bottle of Baileys, a bottle of Kahlua, a package of Oreos, the remainder of both Prozac and Valium prescriptions, the rest of the cheesecake, some saltines and a box of chocolates. You have no idea how good I feel!

CANADIANS MEDAL AT 2005 IRONMAN GERMANY

Caledon, Ontario's Lisa Bentley won her second Ironman of the year by running away from hometown Germany favourite Nina Eggert. Bentley won her 9th Ironman of her career in 9hr 15 minutes with a 3hr 05 minute marathon off the bike. C3's Blaire Kniaziew won the silver medal in the women's 25-29 category with the 10th fastest time beating many of the professional athletes.

While the medals were being won by some of Canada's most experienced athletes, the real gutsy performances were occurring by the pure amateurs. Toronto's Dermot McMorrow had never done a triathlon in his life. While we played email tag all winter and spring, I never officially met Dermot. I was shocked two weeks ago when I met him for the first time and he couldn't put his face in the water. Not a promising picture when he was going to have to do a 2.4 mile swim later in Germany. I sat at the shore with Dermot's family as they nervously watched the seconds tick away. 400m from shore, working feverishly as the last few minutes were evaporating was our absolute rank novice swimmer. Giving more effort then is wise (with a 112 mile bike and 26.2 mile run still to go), Dermot exited the water under the cut off and began the balance of his hectic day. I am pleased to say Dermot and 20 of his C3 team-mates all hit the cut off to officially become Ironman competitors.

The day was not a total fairytale however. Susan Cole our 36 year old mother from St. Thomas missed the bike cut off by two minutes. I sat on the side of the road watching Susan's face as the officials prevented her from going on. With her husband there to support her, Susan showed real class by staying around for the next seven hours to cheer on the many other team-mates who had worked so hard for their own personal challenge. Thanks to the two dozen athletes who worked so tirelessly over the winter balancing life - work - family and training. The experience of watching each of you in Germany was amazing. For those of you who are interested in our Ironman Nice 2006 project, I will be sending out information this week. If you have not emailed but are still interested, email barrie@personalbest.ca and ask about the Nice France Ironman Project.

HSBC ITU CALEDON PAN AMERICAN TRIATHLON COMING UP AT THE END OF JULY

Record crowds are expected for the July 30th HSBC Caledon Triathlon. The event has attracted the top elite Triathletes in the world to the small community of Caledon, Ontario. Leading the pack will be Canada's hottest triathlete this season, Samantha McGlone. McGlone has blown away virtually every woman this year and earlier in June defeated Simon Whitfield in a time adjusted triathlon event. McGlone started her triathlon career as a Kids of Steel participant and is excited to be able to race in Ontario in front of family and friends. The HSBC event has something for everyone.

The early morning will be novice short mini-triathlons. Mid-morning will be the TRI-COOL Caledon Relay races (get one swimmer, one biker and one runner). Next will be the age group Olympic Distance Triathlon and Duathlon event. Lunch will see the Triathlon Canada Junior Championships and finally the mid-afternoon will have the HSBC Elite Women and HSBC Elite Men's nationally televised race. A free chance to come and watch (or why not make up a relay team and participate). Directions on how to get to the race site at the Royal Ambassador Hall and Banquet Centre as well as race times or registering can be found at www.c3online.ca

THANKS FOR THE CHOLESTEROL ADVICE

Please note that I am not a doctor and while some of the many people who emailed me are (many are just very kind readers with some ideas of what worked for them or their families). None the less, I believe any form of education is valuable and I do intend on trying to implement some of these ideas over the next 3 months as I try to elevate my good cholesterol (HDL) and reduce my bad (LDL). Since high cholesterol occurs in many families, many of you may be able to pass this onto to someone you care about. Thanks to the many people who contributed ideas and websites to do more reading about the topic.

1. Start your day with 2 big glasses of pure water then follow with a power shake, then breakfast.
2. One of the best things is to eat plain whole oats(without sugar) for breakfast. To it, add some cut up fruit, soy milk and yogurt.
3. Ground flax seed on cereal (applesauce, bran flakes, raisins).
4. Try to AVOID ALL SUGARS. Use molasses for baked goods or some buckwheat honey as a sweetener or for simple carbohydrate fuel.
5. For lunch have some salad with protein and 2 slices of rye bread. Use 2 tsp. of Hemp Oil for balanced Omega 3-6-9 and lemon juice for flavour.
5. PM snack: Have 2 pieces of fruit and yogurt or apple or pear with some nut butter.
6. For supper have some spelt pasta with vegetables and some fish.
7. KEY IS REGULAR CONSISTENT EXERCISE!

Some foods to choose from are: Rice crackers, brown rice, rice or spelt or kamut pasta. Make power shakes with some Goat's Whey Mineral Matrix

WEBSITES WITH IMPORTANT CHOLESTEROL INFORMATION FOR YOU TO CONSIDER:

The GI Diet by Rick Gallop http://www.gidiet.com/
Dr. Mercola's website on the topic http://www.mercola.com
Dr. Weil's website on the topic http://www.DrWeil.com
Alternates to conventional meds using Metagenics products , namely Chlorest SC & Lipotain. All natural compounds. Link to them are
Cholarest: http://www.metagenics.com/products/catalog/detail.asp?pid=212
Lipotain: http://www.metagenics.com/products/catalog/detail.asp?pid=62

HAVE A GREAT WEEK AND TRY TO MAKE A DIFFERENCE IN THE LIFE OF AT LEAST ONE OTHER PERSON!