challenge yourself to be a champion

2010
CHALLENGE YOURSELF TO BE A CHAMPION
“Win the day!” That was Head Coach Marc Trestman’s rallying cry
throughout last season and it was especially important as we headed
into the 2009 Grey Cup Championship. We worked hard all year –
training, studying, practicing, and winning most of our games. We did
everything within our control to be ready for anything.
We kept our vision of winning. We kept our cool. We kept working. In
one of the most exciting Grey Cup finals ever, we ended up winning
28-27 on the last play of the game. We became the Grey Cup Champions because we never quit.
At half-time, we were losing 17-3. We could have given up. Instead,
we stuck together and challenged ourselves to do better. Our quarterback, Anthony Calvillo, said as long as we were on the field we had
a chance.
This Playbook for Success is to encourage you to challenge yourself to
be a champion in your own life. We hope it will help you to establish
your goals and to stay focused and determined in achieving them –
even when it feels like the odds are against you. Take it from us: you
can be a winner if you stay in the game!
WHAT’S YOUR GOAL?
HOW ARE YOU MAKING
IT HAPPEN?
Successful people – whether leaders of a
team or in charge of their own lives –
always have a clear vision of what they
want to achieve.
As a coach, I’m not so much concerned
about being in charge as I am about
establishing good relationships with
everyone on our team. Building good relationships takes time. People have to get
to know each other. Trust has to be
developed. It’s only then I really know
how I might be able to help each player.
Find a picture of what you want to accomplish or be, or draw one. Then put it up on
your wall where you can see it every day
and be reminded of your goal. Also write
it down; put that affirmation where you
can read it daily. Say it to yourself often,
then start working at it.
Marc Trestman
If your vision isn’t accompanied by a sincere passion, focus and effort on a daily
basis, it won’t happen. You must have a
list of things you can do every day to work
towards your goal.
Montreal Alouettes Head Coach
Of course, many things are beyond our
control. However, there are just as many
things we can do. It’s by consistently
working on things within our control that
Of course, there are times when you’re
in charge of a team when you have to
make tough decisions. It’s important that
you base your decisions on a clear understanding of the facts in a situation rather
than your own emotions.
we create our best chances for success.
When you achieve success, it can be hard
to maintain or build on it. When you’re
successful, it’s easy to get caught up in
celebrating and to stop doing what made
you successful in the first place.
It’s important to treat everybody with
respect. You also have to make sure everyone understands his importance to the
team’s success. We all have unique responsibilities, but we’re all equally important.
Leadership takes certain skills
Al Petitpas
Director, Springfield College Center for Youth Development and Research
When I ask athletes what leadership skills they have learned
from their sport, they often say dedication and perseverance.
These are important, but they reflect attitudes rather than
skills. Leadership skills include being able to communicate
well and get along with others. They also involve good
problem-solving, decision-making, time-management and
team-building. People with strong leadership skills can help us to achieve our full potential. They care about the long-term success of the members of their team. A good leader
can be a teacher, a coach, an instructor, another student or someone else in charge of a goal
you want to reach or activity you want to do well in. Here are some tips to identify good
leaders and develop your own leadership skills:
• Good leaders don’t say one thing and then do something else. Instead, they show how
they expect others to act by their own good behaviour.
• They admit their mistakes. They might also reveal times when they were not successful
at something.
• Good leaders ask for ideas. They invite others to have input in certain decisions.
• They create an environment where everyone feels safe enough to try new ideas or skills,
even if there’s a risk of failure.
• After a game or project is over, good leaders get together with their team to discuss
what they did well, what they could improve, and what steps they will take to be more
successful the next time. They also thank people who have made a special effort.
LET’S HUDDLE
How do you behave when you
have to work in a group situation?
Give examples of when students
can work better as groups or
teams rather than on their own.
What would you do if someone in
your group was too bossy?
What would you do if members of
your group were not doing their
share of the work?
00909763
Special section published by The Gazette, 2010, for the CN Adopt an Alouette program. Text: Julie Gedeon. Translation: Tanya Karras. Editing: Bernie Goedhart. Cover design: Stacy
Anastasopoulos. Layout:Todd Bedbrook. Alouettes coordinators: Wes Smith, Mia Bergman, Melina Tartaglia, Marie-Claude Bérubé. Gazette coordinators: Manon Brosseau, Michal
Wielgus. Unless otherwise noted, all photos (including the cover) are courtesy of the Montreal Alouettes. Centrespread/photo montage: Montreal Alouettes, CN.
2 MontrealAlouettes.com 2010
9
BEING A LEADER MEANS
BEING YOU AT YOUR BEST
I’m so proud that my teammates have
voted me as one of their captains for two
straight years. It means they appreciate
my leadership.
It’s important to get along with people. A
leader isn’t someone hollering at others
to do things. A leader brings out the best
in others. You do that by calmly discussing problems and finding solutions
that work for everybody.
After eight seasons with the Alouettes, I
have a lot of experience to share with
younger players. One of the most important things is how to mentally handle
tough situations. For example, staying
calm even when time is running out.
I didn’t become a leader overnight. I developed those skills when I was young.
They are skills that can help anyone become more successful. You begin with
clear goals. Even though I grew up in a
difficult family situation, I never lost sight
of who I wanted to be and what I wanted to achieve. I wasn’t sure I would become a professional football player, but I
knew football and university studies
would take me to my goal of helping
young people one day.
43
Knowing your responsibilities is essential.
Always find out exactly what’s expected
of you and then do it to the best of your
abilities. Be disciplined. Practice or study
every day to get better at everything.
Show up on time. Complete your assignments on time – earlier, if possible.
Remember to always be yourself. We all
have different personalities, strengths
and talents. Some of the best leaders are
shy people who earn respect by working
hard. Also remember that everyone – no
matter how good – needs help or support at some point. I was blessed in high
school to have a football coach and a
teacher who encouraged me to apply
myself, and persevere. Coach Trestman
told us all last season to “win the day” by
playing 57 + 3 minutes – the whole hour
in a game. And we won the Grey Cup in
the final second! So never, ever give up
on yourself!
Being prepared is always a key to success
Guillaume Allard-Caméus, Fullback
Even when you’re put into a difficult situation, there’s always a way to rise to the challenge.
When I was signed by the Alouettes in the middle of last season, it was really stressful at first.
I grew up in Laval and idolized the Als, so I didn’t want to disappoint my new team. I only
had a few days to practise before my first game. The other players really helped me to learn
the plays and the other team’s strengths and weaknesses.
Preparation is the key to success. I studied all the
plays as much as I could before that first game in Vancouver. On the day of the game, I went to the stadium early so I could get comfortable with my surroundings, make sure I had enough food and water,
and recheck my equipment. Being well prepared always calms my nerves. In school, I always prepared ahead of time. I began studying for an exam
two weeks beforehand. If there was something I didn’t understand, I asked my teachers to explain
it. You can’t do that if you wait to cram the night before a test. On exam day, I always woke up early, had a good breakfast, and then double-checked that I had everything I needed in my schoolbag. I always showed up early at school so I was never panicked about being late. When I saw how
stressed other students were, I knew my preparation worked in my favour.
I learned my lesson when I was 11 years old. I was supposed to practise the piano daily for a
school concert. Instead, I played outside with my friends. Of course, I made a mess of my part in
front of a 100 people. I just wanted to hide when people asked me what happened.
I felt especially bad about disappointing my mother. After that, I promised myself that I would
never again do anything without preparing properly.
3 MontrealAlouettes.com 2010
LET’S HUDDLE
Make a list of things you have
been avoiding. In separate
columns, explain why you’ve been
procrastinating and what you’d
gain by accomplishing each task.
Number the items according to
their importance and write the
date in the last column when you
get each task done.
Anwar Stewart
Defensive End
6-foot-4 and 255 lbs
Education: University of Kentucky
Born: February 9, 1976
22
BE ABOUT SUBSTANCE,
NOT IMAGE
The great thing about football is that you
need different types of guys to make up a
team. The smaller players are faster and
more agile. The bigger guys are more
powerful.
Étienne Boulay
Free Safety
5-foot-9 and 187 lbs
Education: University of New Hampshire
Born: October 3, 1983
In college, a teammate of mine took
steroids and ended up snapping a knee
ligament. Tendons and ligaments can’t
handle the way that suddenly bigger muscles force them to stretch. Steroids can also
damage your organs.
None of us works out with our looks in
mind. We all do specific training to be the
best player at our positions. I have to be
fast, so most of my training involves running. I lift some weights to maintain
strength, but I don’t want huge muscles.
In college, I lifted heavier weights for a
while and started getting compliments for
the way I looked. The problem was that
my heavier frame slowed me down. So I
said: “Forget that! It’s more important that
I play well.”
A lot of young people seem more concerned about looking fit than being in
shape. They lift weights to look toned, but
they’re out of breath if they run anywhere. There’s nothing wrong with look-
It’s much better to get and stay in shape by
doing some kind of fun activity for 20 to
30 minutes a day. Also, eat right: lots of
fruits and vegetables. Keep away from
greasy food and sugary desserts except as
an occasional treat.
ing good, but the most important thing is
to be healthy. Make sure you do activities
that build your stamina. Run, bike, swim,
play hockey or badminton, or do something else that gets your heart pumping.
Finally, get enough sleep. Most people
don’t. Sleep is so important to heal your
body and give you energy. I aim for eight
to 10 hours every night.
If you stay active, eat right and sleep
enough, you’ll not only look good, but
feel great and be more successful at whatever you do.
Stay away from steroids and supplements
that unnaturally build your muscles.
Focus on talent more than looks
Annie Larouche
Director of Promotions and Cheerleading Team
When it comes to selecting cheerleaders, I don’t care about a girl’s height, weight or hair colour.
I just want her to look healthy, be dynamic and – most importantly – know how to dance.
The girls on our team range in height from 5-foot-2
to 5-foot-10. Some are slender while others look athletic. I don’t want anybody to diet. I just want the
cheerleaders to stay healthy and active. It’s very important to me that our cheerleaders reflect our society, so
when a young girl looks at them, she can see a little of
herself in one of them.
When I was young, I was super skinny, even though I
ate a lot. Kids called me a skeleton. I told my mother I wanted to eat more to gain
weight, but she assured me that I was fine and would gain a bit naturally when I became older. Of course, she was right. One day, a friend saw me in a bathing suit and said
she wished she could have my figure. It was then I realized that everybody admires
something about somebody else.
I’m so glad Quebec has a charter to discourage the fashion industry from having underweight models. It’s important they reflect healthy, normal women because every young
girl wants to look like them. I did. What most of us don’t realize is how much work goes
into making a model look glamorous.
4 MontrealAlouettes.com 2010
LET’S HUDDLE
How is the image of the
“perfect woman” changing
from a couple of years ago?
How is it changing for the
“perfect man”? Are the images
in fashion magazines realistic?
What influences them?
PAY ATTENTION
TO YOUR ONLINE LIFE
I visit many Facebook sites to get information about Montreal events for my
part-time job. Some of the photos and
messages shock me. They’re way too
revealing. People don’t seem to realize
the danger of these photos and messages coming back to haunt them one
day. The managers at a company might
be interested in hiring someone until
they see them, or it could affect someone’s ability to get into a certain
university.
There’s never anything on my page that
I wouldn’t show my mother. All of
my photos and messages are very
respectable.
Cheerleaders are not allowed to post
anything related to the Alouettes or the
cheerleading team. It’s a good rule, because no one risks putting up something
that could damage the Alouettes’ reputation.
for months. That was in the early days of
Facebook. Now I would take steps to
have that information removed
immediately.
I check my page every day to make sure
no one has written a message or tagged
a photo that reflects badly on me. I’m
cautious because you can’t always control what other people do online.
I’ve been dancing hip hop and jazz for
more than 10 years. I use Facebook to
network with people within the dance
community. This is often how I find out
about auditions that aren’t publicized
elsewhere. Sometimes a friend of a
friend will see my dance photos and
suggest me for a show. So I have more
than 800 Facebook friends but I don’t
consider all of these people to be my
close friends. They’re contacts. My real
friends are the people I spend time with
in person. I think it’s sad that some
people have a thousand online friends
but sit at home being lonely.
Years ago, a close friend posted something very hurtful about me on another
friend’s wall. I wouldn’t have normally
seen the post, but I happened to come
across it. I was very upset. It would have
been one thing if she had sent the other
person a private message, but she put
her criticisms where a lot of people
could read them. I didn’t speak to her
Make social networking sites work for you rather than against you
Dr. Ron Clavier
Registered clinical psychologist & program consultant for the Alouettes
Using Facebook has its pros and cons , like most things. On the positive side, social networking sites
familiarize individuals with online skills that many young people will need at work one day. Texting and
gaming develop the kind of hand-eye coordination that will probably be in demand for jobs that don’t
even exist yet. Quite a number of computer and online games encourage the rapid solving of complex
problems. If someone has good research skills, online sites also open up the possibility of understanding
the global nature of the world better than ever. Yet, parents are right to be concerned about online
friends. It’s much easier for people to misrepresent themselves. It’s easier for people to lie because you don’t see their body language.
There are many sexual predators online. So it’s very important that your online friends are
people you already know and trust.
The other danger with social networking sites is that people don’t immediately realize the consequences of their behaviour. Some people are terribly hurtful with their online comments because they don’t have to see the pain they’re causing. Always consider how you would feel if
someone else posted what you’re intending to write or tag.
LET’S HUDDLE
And remember that you can’t always take back what you put online. You might think it’s no big
deal if you upload a photo of yourself dressed inappropriately or drunk, but that image might
be forwarded to others or made public one day.
Current technology encourages people to stay in constant communication. Many young people
fear they’ll miss something important if they shut off their cell or computer. Yet most status updates, texts and tweets are unimportant messages that can waste a lot of valuable time. Don’t
let them constantly interrupt your focus when you’re studying or doing something else important. Instead, catch up on messages when you’re taking a well-deserved break. If something important happens, you’ll find out about it soon enough anyway.
5 MontrealAlouettes.com 2010
Does it annoy you when you’re
talking to someone and that person is checking phone messages
or texting another friend? Come
up with a list of manners for
using cell phones and other electronic devices.
Christine
Alouettes cheerleader
57
KIDS HAVE AN IMPORTANT
ROLE AS YOUNG
ENVIRONMENTALISTS
I am more aware of doing what’s right for
the environment because of my two
young kids. They have been taught at
school not to waste things and to recycle as
much as possible. So they automatically
put newspapers and plastic containers into
our recycling bin at home.
Scott Flory
Guard
6-foot-4 and 296 lbs
to wear a sweater.
Whenever we can, we go to a local farm to
buy our fruits and vegetables. It’s very important to me that our kids realize where
their food comes from... that it doesn’t just
magically appear in supermarkets.
In August and September, we love to eat
Quebec corn. During the fall, we always
go apple picking. We also have a small
garden with herbs and tomatoes so that
we can watch how some of our food
grows. I think it’s very important to try to
eat fresh local food – for the environment
and to stay healthy.
My wife and I try to make smart environmental choices because we’re concerned
about the kind of world that we’re leaving
for our children. So, for example, we don’t
buy water in plastic bottles or let water run
for no reason. We also keep the heat lower. People who visit our home usually need
Education: University of Saskatchewan
Born: July 15, 1976
Take the David Suzuki challenge
Karel Mayrand
Director General of Quebec’s
David Suzuki Foundation
Saving the environment should be a top priority for young people. It’s your future at
stake. Challenge yourself to make a positive
difference:
Switch things off. Lights, computers, televisions, video games and other devices that
are left on while not in use account for up
to 10% of our electrical consumption.
Explore outdoors. Go outside to play. Use
books and websites to identify trees and
plants. Become aware of different wildlife
species and their importance.
Be an energy detective. All those little
drafts through windows and doors at home
could equal a hole as big as a basketball.
Encourage your parents to seal off drafts. Remind
them of the heating costs they could save.
Eat smart. Every time you eat fresh local
products rather than packaged and frozen
meals you help reduce pollution, because it
takes less energy to produce and transport
fresh local food.
Have a vegetarian day. Ask your parents if
your family can skip having meat at least
one day a week. Producing meat takes
huge quantities of water to grow the grain
to feed animals.
Get moving! Walk, cycle, skateboard or
take a bus or metro whenever you can instead of going by car.
Travel smart. Of course, you can’t always
walk everywhere. Some places are too far
or it’s too late to travel alone. But make
trips as efficient as possible. Draw a map
showing all the places you go regularly. Can
you plan your day so you don’t have to
make extra trips?
Get involved. Find out whether your community holds special activities for the environment. Encourage your family to volunteer with you. Or think of a project your
class or school can do. Use your imagination!
6 MontrealAlouettes.com 2010
Become a responsible consumer. Don’t buy
things on impulse. Even if you really want
something, wait a day to see if you still can’t
live without it.
Learn and teach others. Read everything
you can about saving the environment. Talk
about what you learn with family and
friends. Choose the environment as your
topic for assignments.
Be an Earth ambassador. Make your concerns known. Write letters. Circulate petitions. Draw posters. Paint images. Create
collages. Shoot videos. You need to convince others – especially adults – that everyone has a responsibility to save this planet
for future generations.
Find out more at www.davidsuzuki.org
LET’S HUDDLE
Discuss with your classmates what
you could do to make your school a
greener environment. Come up with
at least one project that can be done
before the end of the school year.
COMMUNITY SERVICE
IS A WAY TO MAKE A
POSITIVE DIFFERENCE
While I’ve only been in Montreal since
June, I really wanted to be part of the
CN Adopt an Alouette program. Trying
to have a positive influence on young
people is important to me.
it helps others realize that nobody’s life –
not even a professional athlete’s – is perfect. Everybody goes through some kind
of tough situation at some point.
My parents divorced when I was 7. Their
breakup was really hard for me to accept. I realized not too long after that
they both still loved and supported me
as much as ever, but it was tough at first
with them being in separate places and
busy re-starting their own lives.
I first became involved with kids while
doing community service at Boise State
University in Idaho. Every football player
had to do some kind of volunteer work
for at least four hours every month
during the season, and eight hours a
month during the rest of the year.
We took part in softball games so kids
from low-income neighbourhoods could
play. We also raised money at those
games to help kids stay involved in
sports. Once a year, we attended a
Make-A-Wish Foundation dinner to help
children dealing with serious medical
conditions to fulfill a dream. We also organized visits for kids to our university. It
was exciting for them to hang out with
us at school and visit our athletic facilities.
60
It’s important to realize that even
though you might be going through a
rough patch, your chances of success are
great if you keep working at your goals.
My favourite was visiting students in
their classrooms. It meant a lot to me
when a police officer came to my class
back in grade school. I really appreciated
his willingness to answer my questions.
I appreciate being able to share a bit of
my life story with young people. I hope
Being involved in the community makes
me feel good about doing something
that might make a positive difference to
others. I’m not usually a big talker, but I
enjoy speaking to people about my two
passions: football and living a full life by
setting and achieving worthwhile goals.
I’m also a good listener.
Giving time and energy to others makes you feel great
Elizabeth
Cheerleader
I joined the cheerleading team five years ago because I wanted to keep dancing even though it
was time for me to start my career in the financial industry. At first, I was shy. I wasn’t sure what I
was supposed to do or say. But the more events I attended, the more I enjoyed spending time with
the public – especially kids. It’s fun to see how excited they are to meet cheerleaders, even though
we’re regular people.
Helping different causes is important to me because many people are volunteering time and money to help find a cure for
the disease I have, which is lupus. It’s an inflammatory disease
that can attack the kidneys. I’ve had to have chemotherapy and other strong medications.
When I’m not feeling well, I can always count on the other cheerleaders for strength.
They’re my extended family. I don’t like to break down and cry, but everybody has to once
in a while. I know I can be vulnerable with them. Most of the time, however, they’re doing
something wacky to make me laugh, which always makes me feel better.
So I’m grateful to be able to cheer up others. When I participate in a community event, I
know I’m improving someone’s life, even if it’s only by making that person happier for a
while. Occasionally, I can do more. At one junior football camp, I talked with a mother
whose son couldn’t make it because he was hospitalized with Crohn’s disease. It affects the
intestines. She felt comforted talking to someone who understands what it’s like to deal
with an inflammatory disease.
7 MontrealAlouettes.com 2010
LET’S HUDDLE
What could you do to make a
difference in your community?
How could you help someone
less fortunate than yourself?
Come up with something you
could do on your own. Also
discuss what you could do as a
class project.
Andrew Woodruff
Guard
6-foot-3 and 320 lbs
Education: Boise State University
Born: February 7, 1985
e CN et les Alouettes de
Montréal, préoccupés par
l’ampleur du décrochage scolaire au niveau secondaire au
Québec, créaient en 1998 le programme CN Adoptez un Alouette.
Ce programme permet aux joueurs
de rencontrer les jeunes en classe
pour leur parler de l’importance de
terminer leurs études et d’autres sujets qui touchent les adolescents de
près.
oncerned about the significant number of high school
dropouts in Quebec, the
Montreal Alouettes and CN
launched the CN Adopt an Alouette
program in 1998 so that players
could talk to students about the
importance of education and other
issues affecting them.
L
C
The CN Adopt an Alouette program
arranges for individual players to go
into classrooms to speak to students directly. The players also talk
about handling peer pressure,
avoiding alcohol and drug abuse,
managing stress and time, and
dealing with bullying and violence.
Lors des visites, les joueurs
parlent aux jeunes de sujets comme
l’influence des pairs, les drogues et
l’alcool, la gestion du temps et du
stress, l’intimidation et la violence à
l’école. Chaque année, près de
50 000 élèves de plus de 120 écoles
au Québec reçoivent la visite de
joueurs participant au programme
CN Adoptez un Alouette, dont,
Étienne Boulay, Bryan Chiu, Danny
Desriveaux, John Bowman, Éric
Deslauriers, Damon Duval, Scott
Flory et Anwar Stewart.
Every year, in more than 120
schools throughout Quebec, the CN
Adopt an Alouette program reaches
as many as 50,000 students.
Some of the players involved
include: Étienne Boulay, Bryan Chiu,
Danny Desriveaux, John Bowman,
Éric Deslauriers, Damon Duval,
Scott Flory and Anwar Stewart.
Les joueurs parlent aux jeunes et
leur avouent qu’il n’est pas toujours
facile de réussir à l’école, mais
qu’avec beaucoup de persévérance,
il est possible d’atteindre ses buts.
The players tell students that succeeding at school was not always
easy for them, but with perseverance, they did it. By relating their
own experiences, the players share
the challenges they faced and how
they overcame them.
Relatant leurs expériences de vie,
les joueurs parlent des défis qu’ils
ont relevés et admettent que même
un athlète professionnel doit surmonter des obstacles.
MONTREAL ALOUETTE IMAGES
N’oubliez pas!
Remember!
• Ne prenez jamais de raccourcis en
passant sur des voies ferrées ou sur
une propriété ferroviaire.
• Never take shortcuts across tracks or
through railway property.
• Traversez toujours les voies ferrées à
un passage à niveau.
• Cross tracks at marked crossings.
• Don't walk, ride your bike or drive
your car, ATV or snowmobile on or
beside tracks.
• Évitez de marcher ou de conduire
votre vélo, voiture, VTT ou motoneige
sur les voies ferrées ou à proximité.
• Respectez les feux, les sonneries et
les sifflets aux passages à niveau.
• Obey lights, warning bells and
whistles at railway crossings.
• Attendez que la barrière soit
complètement levée avant de traverser
la voie.
• Wait for the crossing gate to be
completely raised before crossing
tracks.
En 2008, 287 incidents à des passages
à niveau ou liés à des intrusions ont
causé 129 cas de blessures graves ou
de décès. Ne devenez pas une
statistique.
In 2008, 287 incidents involving
railway crossings or trespassing
resulted in 129 serious injuries or
deaths. Don't become a statistic.
Au CN, nous ne serons pas satisfaits
tant que nous n’aurons pas atteint l’objectif de zéro accident, zéro blessure et
zéro décès. C’est pourquoi les agents
de la Police du CN poursuivent leur travail de sensibilisation à la sécurité ferroviaire, portant leur message à
quelque 300 000 adultes et enfants
chaque année, et continuent d’appliquer rigoureusement la loi. C'est
tolérance zéro.
www.cn.ca
At CN, we will not be satisfied until we
have zero accidents, zero injuries and
zero fatalities. That's why CN Police
officers continue to educate more
than 300,000 adults and children every
year about railway safety and we
aggressively enforce the law. It is zero
tolerance.
Pour arrêter un train de
marchandises roulant à
100 km/h, il faut l’équivalent
de 20 terrains de football!
A freight train travelling at
100 km/h could take the
equivalent of 20 football
fields to stop!
www.cn.ca