2010

CHALLENGE YOURSELF TO BE A CHAMPION “Win the day!” That was Head Coach ’s rallying cry We kept our vision of winning. We kept our cool. We kept working. In throughout last season and it was especially important as we headed one of the most exciting finals ever, we ended up winning into the 2009 Grey Cup Championship. We worked hard all year – 28-27 on the last play of the game. We became the Grey Cup Cham- training, studying, practicing, and winning most of our games. We did pions because we never quit. everything within our control to be ready for anything. This Playbook for Success is to encourage you to challenge yourself to At half-time, we were losing 17-3. We could have given up. Instead, be a champion in your own life. We hope it will help you to establish we stuck together and challenged ourselves to do better. Our quarter- your goals and to stay focused and determined in achieving them – back, , said as long as we were on the field we had even when it feels like the odds are against you. Take it from us: you a chance. 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 As a coach, I’m not so much concerned team or in charge of their own lives – about being in charge as I am about always have a clear vision of what they establishing good relationships with want to achieve. everyone on our team. Building good re- lationships takes time. People have to get Find a picture of what you want to accom- to know each other. Trust has to be plish or be, or draw one. Then put it up on developed. It’s only then I really know your wall where you can see it every day how I might be able to help each player. and be reminded of your goal. Also write it down; put that affirmation where you Of course, there are times when you’re can read it daily. Say it to yourself often, in charge of a team when you have to then start working at it. make tough decisions. It’s important that Marc Trestman you base your decisions on a clear under- If your vision isn’t accompanied by a sin- Alouettes Head Coach standing of the facts in a situation rather cere passion, focus and effort on a daily than your own emotions. basis, it won’t happen. You must have a we create our best chances for success. list of things you can do every day to work It’s important to treat everybody with towards your goal. When you achieve success, it can be hard respect. You also have to make sure every- to maintain or build on it. When you’re one understands his importance to the Of course, many things are beyond our successful, it’s easy to get caught up in team’s success. We all have unique respon- control. However, there are just as many celebrating and to stop doing what made sibilities, but we’re all equally important. things we can do. It’s by consistently you successful in the first place. working on things within our control that 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. LET’S HUDDLE 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 poten- tial. 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 How do you behave when you leaders and develop your own leadership skills: have to work in a group situation? • Good leaders don’t say one thing and then do something else. Instead, they show how Give examples of when students they expect others to act by their own good behaviour. can work better as groups or • They admit their mistakes. They might also reveal times when they were not successful teams rather than on their own. at something. What would you do if someone in • Good leaders ask for ideas. They invite others to have input in certain decisions. your group was too bossy? • They create an environment where everyone feels safe enough to try new ideas or skills, What would you do if members of even if there’s a risk of failure. your group were not doing their • After a game or project is over, good leaders get together with their team to discuss share of the work? 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. 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 . Centrespread/photo montage: Montreal Alouettes, CN.

2 MontrealAlouettes.com 2010 00909763 BEING A LEADER MEANS 9 BEING YOU AT YOUR BEST

I’m so proud that my teammates have It’s important to get along with people. A voted me as one of their captains for two leader isn’t someone hollering at others straight years. It means they appreciate to do things. A leader brings out the best my leadership. in others. You do that by calmly dis- cussing problems and finding solutions After eight seasons with the Alouettes, I that work for everybody. have a lot of experience to share with younger players. One of the most impor- Remember to always be yourself. We all tant things is how to mentally handle have different personalities, strengths tough situations. For example, staying and talents. Some of the best leaders are calm even when time is running out. shy people who earn respect by working hard. Also remember that everyone – no Defensive End I didn’t become a leader overnight. I de- matter how good – needs help or sup- veloped those skills when I was young. 6-foot-4 and 255 lbs port at some point. I was blessed in high They are skills that can help anyone be- school to have a football coach and a Education: University of Kentucky come more successful. You begin with teacher who encouraged me to apply clear goals. Even though I grew up in a Knowing your responsibilities is essential. Born: February 9, 1976 myself, and persevere. Coach Trestman difficult family situation, I never lost sight Always find out exactly what’s expected told us all last season to “win the day” by of who I wanted to be and what I want- of you and then do it to the best of your playing 57 + 3 minutes – the whole hour ed to achieve. I wasn’t sure I would be- abilities. Be disciplined. Practice or study in a game. And we won the Grey Cup in come a professional football player, but I every day to get better at everything. the final second! So never, ever give up knew football and university studies Show up on time. Complete your assign- on yourself! would take me to my goal of helping ments on time – earlier, if possible. young people one day.

Being prepared is always a key to success 43 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 Van- LET’S HUDDLE couver. On the day of the game, I went to the stadi- um early so I could get comfortable with my sur- roundings, make sure I had enough food and water, and recheck my equipment. Being well prepared al- ways 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 ear- Make a list of things you have ly, had a good breakfast, and then double-checked that I had everything I needed in my school- been avoiding. In separate bag. I always showed up early at school so I was never panicked about being late. When I saw how columns, explain why you’ve been stressed other students were, I knew my preparation worked in my favour. procrastinating and what you’d gain by accomplishing each task. I learned my lesson when I was 11 years old. I was supposed to practise the piano daily for a Number the items according to school concert. Instead, I played outside with my friends. Of course, I made a mess of my part in their importance and write the front of a 100 people. I just wanted to hide when people asked me what happened. date in the last column when you I felt especially bad about disappointing my mother. After that, I promised myself that I would get each task done. never again do anything without preparing properly.

3 MontrealAlouettes.com 2010 22 BE ABOUT SUBSTANCE, NOT IMAGE

The great thing about football is that you In college, a teammate of mine took need different types of guys to make up a steroids and ended up snapping a knee team. The smaller players are faster and ligament. Tendons and ligaments can’t more agile. The bigger guys are more handle the way that suddenly bigger mus- powerful. cles 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 It’s much better to get and stay in shape by best player at our positions. I have to be doing some kind of fun activity for 20 to fast, so most of my training involves run- 30 minutes a day. Also, eat right: lots of ning. I lift some weights to maintain fruits and vegetables. Keep away from Étienne Boulay strength, but I don’t want huge muscles. greasy food and sugary desserts except as an occasional treat. Free Safety In college, I lifted heavier weights for a 5-foot-9 and 187 lbs while and started getting compliments for Finally, get enough sleep. Most people the way I looked. The problem was that don’t. Sleep is so important to heal your Education: University of my heavier frame slowed me down. So I body and give you energy. I aim for eight Born: October 3, 1983 said: “Forget that! It’s more important that ing good, but the most important thing is to 10 hours every night. I play well.” to be healthy. Make sure you do activities If you stay active, eat right and sleep that build your stamina. Run, bike, swim, A lot of young people seem more con- enough, you’ll not only look good, but play hockey or badminton, or do some- cerned about looking fit than being in feel great and be more successful at what- thing else that gets your heart pumping. shape. They lift weights to look toned, but ever you do. they’re out of breath if they run any- Stay away from steroids and supplements where. There’s nothing wrong with look- 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 ath- letic. I don’t want anybody to diet. I just want the LET’S HUDDLE cheerleaders to stay healthy and active. It’s very impor- tant 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 be- came older. Of course, she was right. One day, a friend saw me in a bathing suit and said How is the image of the she wished she could have my figure. It was then I realized that everybody admires “perfect woman” changing something about somebody else. from a couple of years ago? I’m so glad has a charter to discourage the fashion industry from having under- How is it changing for the weight models. It’s important they reflect healthy, normal women because every young “perfect man”? Are the images girl wants to look like them. I did. What most of us don’t realize is how much work goes in fashion magazines realistic? into making a model look glamorous. What influences them?

4 MontrealAlouettes.com 2010 PAY ATTENTION TO YOUR ONLINE LIFE

I visit many Facebook sites to get infor- cheerleading team. It’s a good rule, be- for months. That was in the early days of mation about Montreal events for my cause no one risks putting up something Facebook. Now I would take steps to part-time job. Some of the photos and that could damage the Alouettes’ repu- have that information removed messages shock me. They’re way too tation. immediately. revealing. People don’t seem to realize I check my page every day to make sure I’ve been dancing hip hop and jazz for the danger of these photos and mes- no one has written a message or tagged more than 10 years. I use Facebook to sages coming back to haunt them one a photo that reflects badly on me. I’m network with people within the dance day. The managers at a company might cautious because you can’t always con- community. This is often how I find out be interested in hiring someone until trol what other people do online. about auditions that aren’t publicized they see them, or it could affect some- elsewhere. Sometimes a friend of a Christine one’s ability to get into a certain Years ago, a close friend posted some- friend will see my dance photos and university. Alouettes cheerleader thing very hurtful about me on another suggest me for a show. So I have more There’s never anything on my page that friend’s wall. I wouldn’t have normally than 800 Facebook friends but I don’t I wouldn’t show my mother. All of seen the post, but I happened to come consider all of these people to be my my photos and messages are very across it. I was very upset. It would have close friends. They’re contacts. My real respectable. been one thing if she had sent the other friends are the people I spend time with person a private message, but she put in person. I think it’s sad that some Cheerleaders are not allowed to post her criticisms where a lot of people people have a thousand online friends anything related to the Alouettes or the could read them. I didn’t speak to her but sit at home being lonely.

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 con- LET’S HUDDLE sequences of their behaviour. Some people are terribly hurtful with their online comments be- cause 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. 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. Does it annoy you when you’re Current technology encourages people to stay in constant communication. Many young people talking to someone and that per- fear they’ll miss something important if they shut off their cell or computer. Yet most status up- son is checking phone messages dates, texts and tweets are unimportant messages that can waste a lot of valuable time. Don’t or texting another friend? Come let them constantly interrupt your focus when you’re studying or doing something else impor- up with a list of manners for tant. Instead, catch up on messages when you’re taking a well-deserved break. If something im- using cell phones and other elec- portant happens, you’ll find out about it soon enough anyway. tronic devices.

5 MontrealAlouettes.com 2010 KIDS HAVE AN IMPORTANT 57 ROLE AS YOUNG ENVIRONMENTALISTS I am more aware of doing what’s right for to wear a sweater. the environment because of my two Whenever we can, we go to a local farm to young kids. They have been taught at buy our fruits and vegetables. It’s very im- school not to waste things and to recycle as portant to me that our kids realize where much as possible. So they automatically their food comes from... that it doesn’t just put newspapers and plastic containers into magically appear in supermarkets. our recycling bin at home. In August and September, we love to eat My wife and I try to make smart environ- Quebec corn. During the fall, we always mental choices because we’re concerned go apple picking. We also have a small about the kind of world that we’re leaving garden with herbs and tomatoes so that for our children. So, for example, we don’t we can watch how some of our food buy water in plastic bottles or let water run Guard grows. I think it’s very important to try to for no reason. We also keep the heat low- eat fresh local food – for the environment 6-foot-4 and 296 lbs er. People who visit our home usually need and to stay healthy. Education: University of Saskatchewan Born: July 15, 1976 Take the David Suzuki challenge

Be an energy detective. All those little Become a responsible consumer. Don’t buy drafts through windows and doors at home things on impulse. Even if you really want could equal a hole as big as a basketball. something, wait a day to see if you still can’t Encourage your parents to seal off drafts. Remind live without it. them of the heating costs they could save. Learn and teach others. Read everything Eat smart. Every time you eat fresh local you can about saving the environment. Talk products rather than packaged and frozen about what you learn with family and meals you help reduce pollution, because it friends. Choose the environment as your takes less energy to produce and transport topic for assignments. fresh local food. Be an Earth . Make your con- Have a vegetarian day. Ask your parents if cerns known. Write letters. Circulate peti- your family can skip having meat at least tions. Draw posters. Paint images. Create one day a week. Producing meat takes collages. Shoot videos. You need to con- huge quantities of water to grow the grain vince others – especially adults – that every- Karel Mayrand to feed animals. one has a responsibility to save this planet Director General of Quebec’s Get moving! Walk, cycle, skateboard or for future generations. David Suzuki Foundation take a bus or metro whenever you can in- Find out more at www.davidsuzuki.org stead of going by car. Saving the environment should be a top pri- Travel smart. Of course, you can’t always LET’S HUDDLE ority for young people. It’s your future at walk everywhere. Some places are too far stake. Challenge yourself to make a positive or it’s too late to travel alone. But make difference: trips as efficient as possible. Draw a map Switch things off. Lights, computers, televi- showing all the places you go regularly. Can sions, video games and other devices that you plan your day so you don’t have to are left on while not in use account for up make extra trips? to 10% of our electrical consumption. Get involved. Find out whether your com- Explore outdoors. Go outside to play. Use munity holds special activities for the envi- Discuss with your classmates what books and websites to identify trees and ronment. Encourage your family to volun- you could do to make your school a plants. Become aware of different wildlife teer with you. Or think of a project your greener environment. Come up with species and their importance. class or school can do. Use your imagination! at least one project that can be done before the end of the school year.

6 MontrealAlouettes.com 2010 COMMUNITY SERVICE IS A WAY TO MAKE A 60 POSITIVE DIFFERENCE While I’ve only been in Montreal since it helps others realize that nobody’s life – June, I really wanted to be part of the not even a professional athlete’s – is per- CN Adopt an Alouette program. Trying fect. Everybody goes through some kind to have a positive influence on young of tough situation at some point. people is important to me. My parents divorced when I was 7. Their I first became involved with kids while breakup was really hard for me to ac- doing community service at Boise State cept. I realized not too long after that University in Idaho. Every football player they both still loved and supported me had to do some kind of volunteer work as much as ever, but it was tough at first for at least four hours every month with them being in separate places and during the season, and eight hours a busy re-starting their own lives. month during the rest of the year. It’s important to realize that even Guard We took part in softball games so kids though you might be going through a from low-income neighbourhoods could rough patch, your chances of success are 6-foot-3 and 320 lbs play. We also raised money at those great if you keep working at your goals. Education: Boise State University games to help kids stay involved in My favourite was visiting students in Being involved in the community makes Born: February 7, 1985 sports. Once a year, we attended a their classrooms. It meant a lot to me me feel good about doing something Make-A-Wish Foundation dinner to help when a police officer came to my class that might make a positive difference to children dealing with serious medical back in grade school. I really appreciated others. I’m not usually a big talker, but I conditions to fulfill a dream. We also or- his willingness to answer my questions. enjoy speaking to people about my two ganized visits for kids to our university. It passions: football and living a full life by was exciting for them to hang out with I appreciate being able to share a bit of setting and achieving worthwhile goals. us at school and visit our athletic facilities. my life story with young people. I hope 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 peo- LET’S HUDDLE ple 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. What could you do to make a difference in your community? So I’m grateful to be able to cheer up others. When I participate in a community event, I How could you help someone know I’m improving someone’s life, even if it’s only by making that person happier for a less fortunate than yourself? while. Occasionally, I can do more. At one junior football camp, I talked with a mother Come up with something you whose son couldn’t make it because he was hospitalized with Crohn’s disease. It affects the could do on your own. Also intestines. She felt comforted talking to someone who understands what it’s like to deal discuss what you could do as a with an inflammatory disease. class project.

7 MontrealAlouettes.com 2010 e CN et les Alouettes de oncerned about the signifi- Montréal, préoccupés par cant number of high school Ll’ampleur du décrochage sco- Cdropouts in Quebec, the laire au niveau secondaire au Montreal Alouettes and CN Québec, créaient en 1998 le pro- launched the CN Adopt an Alouette gramme CN Adoptez un Alouette. program in 1998 so that players Ce programme permet aux joueurs could talk to students about the de rencontrer les jeunes en classe importance of education and other pour leur parler de l’importance de terminer leurs études et d’autres su- issues affecting them. jets qui touchent les adolescents de près. The CN Adopt an Alouette program arranges for individual players to go Lors des visites, les joueurs into classrooms to speak to stu- parlent aux jeunes de sujets comme dents directly. The players also talk l’influence des pairs, les drogues et about handling peer pressure, l’alcool, la gestion du temps et du avoiding alcohol and drug abuse, stress, l’intimidation et la violence à managing stress and time, and l’école. Chaque année, près de dealing with bullying and violence. 50 000 élèves de plus de 120 écoles au Québec reçoivent la visite de Every year, in more than 120 joueurs participant au programme schools throughout Quebec, the CN CN Adoptez un Alouette, dont, Adopt an Alouette program reaches Étienne Boulay, , Danny as many as 50,000 students. Desriveaux, John Bowman, Éric Deslauriers, , Scott Some of the players involved Flory et Anwar Stewart. include: Étienne Boulay, Bryan Chiu, Danny Desriveaux, John Bowman, Les joueurs parlent aux jeunes et leur avouent qu’il n’est pas toujours Éric Deslauriers, Damon Duval, facile de réussir à l’école, mais Scott Flory and Anwar Stewart. qu’avec beaucoup de persévérance, il est possible d’atteindre ses buts. The players tell students that suc- ceeding at school was not always Relatant leurs expériences de vie, easy for them, but with persever- les joueurs parlent des défis qu’ils ance, they did it. By relating their ont relevés et admettent que même own experiences, the players share un athlète professionnel doit sur- the challenges they faced and how monter des obstacles. they overcame them. MONTREAL ALOUETTE IMAGES N’oubliez pas! Remember! • Ne prenez jamais de raccourcis en • Never take shortcuts across tracks or passant sur des voies ferrées ou sur through railway property. une propriété ferroviaire.

• Traversez toujours les voies ferrées à • Cross tracks at marked crossings. un passage à niveau. • Don't walk, ride your bike or drive • Évitez de marcher ou de conduire your car, ATV or snowmobile on or votre vélo, voiture, VTT ou motoneige beside tracks. sur les voies ferrées ou à proximité. • Obey lights, warning bells and • Respectez les feux, les sonneries et les sifflets aux passages à niveau. whistles at railway crossings.

• Attendez que la barrière soit • Wait for the crossing gate to be complètement levée avant de traverser completely raised before crossing la voie. tracks.

En 2008, 287 incidents à des passages à niveau ou liés à des intrusions ont In 2008, 287 incidents involving causé 129 cas de blessures graves ou railway crossings or trespassing de décès. Ne devenez pas une resulted in 129 serious injuries or statistique. deaths. Don't become a statistic.

Au CN, nous ne serons pas satisfaits At CN, we will not be satisfied until we tant que nous n’aurons pas atteint l’ob- have zero accidents, zero injuries and jectif de zéro accident, zéro blessure et zero fatalities. That's why CN Police zéro décès. C’est pourquoi les agents officers continue to educate more de la Police du CN poursuivent leur tra- than 300,000 adults and children every vail de sensibilisation à la sécurité fer- year about railway safety and we roviaire, portant leur message à quelque 300 000 adultes et enfants aggressively enforce the law. It is zero chaque année, et continuent d’appli- tolerance. quer rigoureusement la loi. C'est tolérance zéro.

www.cn.ca Pour arrêter un train de A freight train travelling at www.cn.ca marchandises roulant à 100 km/h could take the 100 km/h, il faut l’équivalent equivalent of 20 football de 20 terrains de football! fields to stop!