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CONTENTS
8
5 Tips for staying healthy while running a business
12
Statistical Snapshot
20
Top tips for youth taking action for social good
24
Celebrate Creativity
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Five Tips for
Staying Healthy While Running a Business
With Miles The clock turns to 7:30PM but you don’t see it because you have your head down, butt planted in your chair, and your mind set on making your business so successful that your great-great- grandchildren don’t have to take OSAP loans for school. It’s been hours since you last got up to move around, your stomach has long burnt through the pop tarts you last had for breakfast, and your eyelids are epoxied in position with the help of copious amounts of caffeine. When you’re running a business it can be incredibly hard to stay healthy and give your body what it needs, even though it’s the most important investment you can make 100% of the time. My name is Miles Papineau, founder, CEO of Foolproof Performance Fitness (.com), and an entrepreneur like just like you. Even as a fitness guy, I’ve found it hard to not neglect my body when in times of super financial motivation. Although I’ve created through trial and error, these five tips that I’m about to share with you that save time, fight fat, build muscle, and give you more energy to make money, while bettering your health!
1. Cutting Workout Time in Half With Circuit Training On a day that your to-do list seems never ending, as does your stress, it’s easy to pass on a workout and tell yourself a convincing lie that it will happen tomorrow. What if I told you that you could get an ever better workout than you usually do in half the time? That’s no false claim fellow entrepreneurs, let me introduce you to the wonders of circuit training! Circuit training is simple. Pick several exercises, the more body parts involved at once, the better, and do them all back to back. It’s best to pick between 3-6 while targeting different muscle groups and areas of fitness. Then, run through the series of exercises without taking a break and when you are done the circuit, take one to two and a half minutes rest and repeat 3-5 times. An example of a circuit I might prescribe would be 10 push-ups, 10 pullups, 10 burpees, and lastly a 1-3 minute jog. It’s only a minute or three of jogging but not allowing your body rest between sets will be sure to have your cardiovascular system improving in no time. It’s also a great way to train because you are getting cardio while building muscle, a two in one deal! 2. Fall in Love With Water Again Water is simply the best drink that we can give our bodies, it takes no fitness expert to tell you that as we all know it, however, we seldom get enough because sometimes we just want some flavor. I’m no exception here, before I discovered this one I might have chosen juice or pop instead when I just really wanted to drink something not so plain. The solution isn’t suspiciously flavored water or aspartame packed no calorie sweeteners, its lemons, and life’s been giving me lemons for as long as I can remember. Pour a glass of filtered water and simply add some lemon juice to it, add ice cubes and possibly mint leaves if you really want to treat yourself. This is a fantastic tasting drink that has no chemicals, no sugar and is completely healthy for you. 3. Don’t torture your spine I hear many people complaining that their low backs feel stiff when I do consultations with people, here is a tip to help diminish your stiff lower back without putting a whole lot of work in. Our spines love to be in a neutral position, with lumber (lower), thoracic (middle), and cervical (upper) spines in their natural curvature. Sometimes while we’re busy trying to become millionaires, we can leave our spines in
8 The StartUp
terrible positions for hours on end. A simple solution is to buy an expensive and ergonomic chair, however, it’s not always financially feasible or realistic. The solution is, to not sit. Check out the new book by Dr. Kelly Starrett, called Deskbound. He claims that sitting is the new smoking. I know, I know, getting a standing desk is pretty out there and not something we’ll actually end up doing. Although as Starrett advises, move around as much as you can and try changing positions often. Lastly, the quick fix that majority of us will likely try is pushing your butt back as far as it will go in every chair, and yes that includes your car. This helps a lot with lumber support where many people are feeling tightness.
This is a way that you can save time and money while meeting your protein recommendations. The next time you see a large piece of meat go on sale, pick up three or four. To avoid having the meat get cooked and go bad or spend 12 hours thawing it out, cut it into thin slices and fill many Ziploc bags with them and throw them in the freezer as soon as you get home. Every so often, take a bag out of the freezer and put it in the fridge to thaw. Roasts can last 3 to 4 days in the fridge whereas ground meats can only last 1 to 2, so try to buy roasts for this one. Now when you need some protein, you don’t have to wait 12 hours for meat to thaw and you don’t need to spend an hour and a half making sure the middle is cooked. Simply throw some in a pan, add some zero so4. What Do Your Taste Buds Think of Steamed dium steak spice and have yourself some delicious meat Vegetables? in under ten minutes. I aim for optimal when it comes to health and fitness, Since the meat is sliced thinly, it won’t take long at all to however, optimal isn’t always attainable or realistic when cook in a pan and you’re choosing the healthier option short on time. What I’m all about is things that people as opposed to similar cooking time foods like Jamaican will actually adhere to. It’s great that you lightly steamed patties or mystery meat hot dogs. broccoli and ate it with nothing on it several months There you go, five tips to add to your arsenal of life ago, but let’s face it, you only did that because you were hacks on how to stay healthy, gain muscle, lose fat, and feeling guilty for eating 1500 calories of poutine at feel better while running a business. If you’d like to hear lunch. more helpful tips like this or contact me, check out my Having you actually adhere to a healthy diet means that website at www. FoolproofPerformanceFitness.com. it must taste good. This is why I introduce adherence vegetables, and by that I mean frozen vegetables. When you’re short on time or will power, frozen vegetables are the key to making healthy choices. They lose some nutrients in the process of freezing, however they still have cholesterol lowering fiber, some vitamins, minerals, and they’ll be eaten instead of a plate of fries or chips. Thaw them out quickly in the microwave under a low power, add them to a pan and add 1 or 2 tablespoons of coconut oil, add some zero sodium steak spice, and while they are cooking, you can cut in some fresh broccoli or zucchini as they won’t take as long to cook because they’re not frozen. There you have it, a healthy serving of vegetables that tastes fantastic and you dodged a bullet shaped French fry by choosing a healthier option! 5. Make Getting Protein Easy After you exercise, you need protein to repair and build new muscle tissue, however, sometimes we are short on time, patience, and find it much easier to cook a Jamaican patty or mysterious hot dog for example. A box of boneless, skinless, lean chicken breast is perfect but if you find that option a little expensive, this tip is for you.
BRAMPTON STATISTICAL SNAPSHOT Population
523,911
2011 Population by Age Group (Brampton)
50.6%
Population as of 2011
9%
Females
22%
15-24
25%
20.8%
2006 to 2011 Population change (%)
34.7
Singledetached houses
13.6%
Semi-detached houses
$93,817 Average family income
50.6% Immigrants population
22.0% Apartments
25-44 45-64
65+
30%
Total children in census families in private households
21.6%
56.3%
Under six years of age
Married
Number of Children 207,125
28.1%
11.5%
66.1% Under 17 years of age
Single (never legally married)
Row house
34.7% Household income over $100,000
89
Mother Tongue Languages
Source: Statistics Canada, 2011 Census and National Household Survey Compiled by the Brampton Economic Development Office For more information visit www.brampton.ca/census
12 The StartUp
Males
Total population 15 years and over by marital status
Percentage of occupied private dwellings Brampton
52.9%
14%
49.4%
Median Age
0-14
50.8% Postsecondary certificate, diploma or degree
20.1%
University certificate, diploma or degree at bachelor level or above
18.6% College, CEGEP or other nonuniversity certificate or diploma
BRAMPTON STATISTICAL SNAPSHOT Population
Brampton is the 9th largest city in Canada; 4th largest in Ontario and 3rd largest within the Greater Toronto Area. The 2011 Census counted a total population of 523,911 in Brampton, an increase of 20.8% or 90,105 persons from the 2006 Census. Brampton had the 2nd highest growth rate among Canada’s 50 largest cities.
Median Age
Brampton was one of the youngest communities in the Toronto Census Metropolitan Area (Toronto CMA) according to the 2011 Census data released by Statistics Canada on May 29, 2012.
Sex The 2011 Census counted 258,705 (49.38%) men and 265,195 (50.62%) women in Brampton. Age
In 2011, the percentage of the population aged 65 and over in Brampton was 9.1 per cent, compared with a national percentage of 14.8 per cent . The percentage of the working age population (15 to 64) was 69.1 per cent and the percentage of children aged 0 to 14 was 21.8 per cent. In comparison, the national percentages were 68.5% for the population aged 15 to 64 and 16.7% for the population aged 0 to 14.
Income
The median age of Brampton’s population was 34.7 in 2011.
According to the 2011 National Household Survey, the average before-tax family income was $93,817.
Toronto CMA’s median age was 38.6 years, younger than the provincial median age of 40.4 and the national median age of 40.6.
According to the 2011 National Household Survey 51,740 households (34.7 per cent) reported having an average income of $100,000 and over.
Immigration
In 2011, 48.55 per cent (down from 51.46 per cent in 2006) of Brampton’s population were Canadian-born, 50.58 per cent (up from 47.78 per cent in 2006) were foreign-born (immigrant population) and 0.87 per cent were nonpermanent residents in 2011.
Education
According to the 2011 National Household Survey, 20.1 per cent of Brampton’s population aged 15 and over held a University certificate, diploma or degree at bachelor level or above.
Languages
The language composition of Brampton included 89 different languages listed as mother tongue in the 2011 Census, compared to the 69 languages reported in 2006, further underscoring Brampton’s status as a growing multilingual city.
Learn more about the City of Brampton:
peoplepoweredeconomy.ca | twitter: @BramptonEcoDev YouTube: youtube.com/BramptonEcoDev Phone: 905.874.2650 | Toll Free: 1.888.381.2726 | Fax: 905.874.2670
Source: Statistics Canada, 2011 Census and National Household Survey Compiled by the Brampton Economic Development Office For more information visit www.brampton.ca/census
Go on, Take a seat.
By Daniel Francavilla
There are infinite opportunities to for youth to volunteer and “get involved” both locally and globally – but what about those interested in starting their own projects? What about the young changemakers that are inspired, or have an idea, and are looking to take the next step? Having founded ACCESS as a high-school student, I’ve realized that there is a disconnect between inspiration and action, especially at the youth level. For the mostpart, students in high school and post-secondary institutions are presented with opportunities to volunteer, join clubs, or attend one-off personal development sessions. These are all great, and I encourage you to explore all the opportunities available that interest you – but few to none of these allow you, as a student, to truly create, lead, and innovate something unique and take the core action into your own hands and continue beyond those set initiatives or events. If you’re inspired and motivated and want to take action to create positive social change in your own way, I encourage you to do so. Having run ACCESS for nearly 7 years as a youth-lead organization, we’ve had our ups and downs and periods of growth, changing teams, funding success, and various partnerships. Now, ACCESS is here to help youth start and build their own projects out to their full potential, in our new ACCESS Innovation program including workshops, incubation, mentorship and conferences. visit speakupforchange.ca for more 20 The StartUp
To help along the way, here are a few of my tips for Youth Taking Action for Social Good: 1 | Focus on the Issue What is the problem you’re trying to solve? What is the pain point you’re working to alleviate? Although you’ll have many opportunities for events, partnerships and more, keep in mind your core issue and mission, and evaluate how it relates to everything you do. (Your mission may evolve and expand, but it’s key to keep it focused, especially at first). 2 | Be Accountable From the beginning be accountable to yourself, to the people you’re helping, to the cause, and to your team (once you have one). This means setting goals, keeping track of your tasks, having a schedule of events that you actually get out and go to. Being a young changemaker is not easy, and it’s easy to fall-off track, so you need to stay accountable to yourself. 3| Have Fun The world has a huge amount of serious, sometimes depressing problems that need to be solved, and there’s always more work to be done. As a committed young activist, you’re going to be in this for the long haul, so you’ll need to enjoy it! Get friends involved when they can, host events that are enjoyable, use humour in your messaging and materials (when appropriate, of course), be enthusiastic and have a great time sending emails and scheduling meetings. Make the day-to-day enjoyable so you and your team will continue creating change. 4| Start Small Again, there’s an infinite amount of issues in the world (and in your local community) that could be addressed, and your project itself could expand in many directions. Start with a small, dedicated team (even if that’s just you, or 2 of you, for a while). Keep your programming focused (rather than running 6 kinds of programs and events, maybe choose 2 types and do them really well all year; or instead of aiming to solve world hunger, research a certain region or town that could benefit greatly from your focused assistance). 5 | Be Present Although you may be working really hard via email, doing research and having meetings, nobody else really knows it, and that’s not great for your project/program or cause. Be active on social media – don’t spam and overwhelm people, but regularly update followers and friends on your project and the issue you’re addressing. That way, when people are interested or have an opportunity for you, they’ll have you and your cause top of mind.
6 | Collaborate This is a big one. As a young activist, you’ll be faced with “competition” – fellow youth, or large organizations doing similar work, even in the same areas or in your community. There is nothing wrong with exploring the option of collaboration. It takes courage and selflessness to approach another group proposing a collaboration (whether they’re larger or also a startup), but keep your goals in mind. If you can be stronger together, than consider partnering and working together (or even merging, if the opportunity exists and benefits all). Some can be short-term partners (a fellow non-profit co-hosting an event), and some can be mentors from larger institutions (school boards, churches, granting organizations). Be open, evaluate, and make choices for social good. 7 | Evaluate and Seek Advice Every so often you should evaluate your progress, your goals and direction, and seek feedback and input. Meet mentors and share your project and your future goals. There’s nothing wrong with updating your direction, fine-tuning your programs, or even re-locating if it makes sense. Don’t be discouraged, but always take criticism into consideration. You have not chosen an easy path, but in the end if you’re dedicated and patient your impact can definitely be worth it. If you’re seriously considering starting your own innovative project, program, or organization and would like to discuss support options, please contact innovation@accesscharity.ca. Daniel Francavilla is the Founder and Executive Director of ACCESS (and Speak Up for Change). As a youth-lead non-profit, ACCESS educates, empowers, and inspires youth to drive positive change. Originally founded to help students access education in developing countries, ACCESS has grown to focus on social innovation and youth social entrepreneurship, continuing to inspire, educate, and empower youth to create change locally and globally.
Celebrate Creativity:
Craig Bagol Photography By: The StartUp Team It started with a boy that enjoyed fiddling with tripods and pressing buttons. Little did Craig Bagol know, those childhood pastimes would turn into a thirst for being creative and the ability to see the world unlike anyone else. Bagol has been a rising force in helping provide opportunities for creative people. Founding a club at his school, Humber College, for photographers, fashion students, and makeup artists and co-founding a non-profit organization, Circle, are some of the ways he gives back to his artistic community. Throughout his education, Bagol’s creative abilities were hindered by his choice to go to school for electrical engineering. Although this field of study is unrelated to photography, he manages to excel at both disciplines. Bagol describes his photographic work as natural and simple but the compelling portraits he creates are anything but that. An incredible amount of thought goes into everything he does – from designing and photographing food for ground breaking restaurants like Lamesa Filipino Kitchen, to laying on the ground to capture a long boarder in action. He calls upon his knowledge, taught to him by his high school teacher, of the “elements and principles of design” to turn his photos into something more than “just a pretty picture”. His passion is in Commercial Portraiture but he is no stranger to food, event, corporate and personal photography. Bagol hopes to someday see his photographs representing a campaign for a major clothing brand. So what drives and motivates Bagol to succeed in a career in photography? “Life is short and there’s no point doing something you don’t love. If you love something you give it everything you have and don’t hold back,” he says. “It makes me so happy when people see how much I love what I do.”
24 The StartUp
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