Dec 2009 - Jan 2010

Are you an optimist or a pessimist?

How you measure success counts

BY BARRY SISKIND wo groups stare at the same half-filled glass of water and reach different conclusions. It’s always been that way as the optimists and pessimists wage their war of opinions. But lately, I have to admit, in the current world of exhibitions the pessimists seem to be winning.

All the major indicators point to a clear pessimists’ victory: reduction in net square feet of exhibit space, a decline in professional attendance, a decrease in the number of exhibiting organizations, fallen revenue, lower consumer spending, reductions in travel and the GDP has plummeted.

The only two indicators that have increased are show cancellations and unemployment. It’s been so gloomy in the economy that even the die-hard optimists are having trouble keeping a straight face.

Has this new world fueled by the pessimists left any expectation for hope? The answer is yes. Even those die-hard pessimists have to admit that there is still a future for exhibitions. It’s just that we may have to wait for a year or two and see where the dust settles.

So, what can we do in the meantime? Sitting on our hands and waiting won’t help. Recession or not, companies still have some basic needs: profit, brand, production and shareholder equity. We can’t improve on any of these by taking a back-seat approach to face-to-face marketing.

So, while we wait to see where the world of exhibitions will unfold, here are a few things to consider doing: Use the time to re-think your approach – Is face-to-face marketing important to the health of your corporation?

Face-to-face is probably the number one benefit of exhibit marketing. While social networking sites have grown in importance, the question you need to ask is whether there is still a need to meet your clients and customers in person.

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WHAT LEVEL OF COMMITMENT DOES YOUR ORGANIZATION DEDICATE TO YOUR EXHIBIT PROGRAM? There are three levels of resources that are needed from your organization: money, people and equipment. If in the past your exhibit program has felt like the poor marketing cousin in your overall marketing program, now is a good time to reassess the attitudes of senior management. To obtain a commitment to resources in these difficult times ensure you have Return on Investment (ROI) and Return on Objectives (ROO) calculations.

WHAT HAVE YOU LEARNED FROM Today, YOUR EXHIBITING EXPERIENCES? the pessimists If you are among those exhibit managers who do not conduct a postare the winners; show evaluation then you are at a tomorrow, the optimists distinct disadvantage. An evaluation of your efforts goes beyond the number are ready to stage a of leads collected or the number of healthy return. people who came to your booth. What

IS MEASUREMENT IMPORTANT? Forget for a moment your perceived difficulty in measuring your success. If you could measure it, would it be of help? If the answer is yes, then your next step is to learn the techniques that will enable you to create real, quantifiable measurements.

December ’09 – January ’10

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you should do is to think of all the information that would be helpful to you to be able to determine what is working and what is not in your program. With this information you will be in a strong position to make the correct recommendations for the future. Some of the things to consider measuring are: high-value leads collected, quality booth visitors, traffic patterns of the show, your sales cycle, success ratios, the use of sales tools such as lead retrieval systems and the time spent with high value visitors. The more you collect the stronger your ability to strengthen your program.

WHAT DO YOU PLAN TO CHANGE IN THE FUTURE – ONCE MONEY LOOSENS UP? The recession won’t last forever and the optimists will once again take charge. While you have the luxury of breathing space it’s time to go through your exhibit budget line by line to make sure you are getting the best bang for your buck. With a critical eye and a skeptical attitude you will be amazed at what you can uncover.

So pessimists your job is simple – rather than throwing cold water on your exhibit program, take the time to give it a serious makeover. Today the pessimists are the winners; tomorrow the optimists are ready to stage a healthy return.

••• Barry Siskind is North America’ foremost trade and consumer show expert. Visit his Web site: www.siskindtraining.com or e-mail him at: barry@siskindtraining.com.

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In this Issue THE CANADIAN EDITION

6 International events and taxes >

Good and getting better y the time you read this column the New Year will be upon us. Based on what we hear, the only difference we are likely to see in 2010 is that instead of seeing the entrance to the tunnel we are now looking at the light at the end of it. But, we are still in the tunnel and we anticipate it will be another difficult year.

So pace yourself, remain positive and soon enough we will all see daylight. We got through 2009 – that’s good right? – and it can only get better. So all in all things aren’t that bad, everything considered.

You worked hard in the past year and we anticipate you will continue to do so, but remember to treat yourself at least once a week. Get yourself a good bottle of wine, relax and enjoy it, or see how many spa treatments (e.g. massages) are included in your company’s medical plan per year and use them. Because as a planner, you’re a caretaker – you take care of others but you have to remember to take care of yourself as well. So spoil yourself – if not every week, at least from time to time because, as the saying goes, “You’re worth it!” What’s more you deserve it, even if you’re not told that as often as you’d like.

So 2010 will be similar to 2009 but with one exception: people will start becoming more and more positive as we get closer and closer to returning to a normal economy. And as you know, because you’re a positive person yourself, positive always begets positive. So in the New Year, try to think positive and encourage others to do so.

From all of us at The Planner, we wish you a happy and healthy New Year.

LEO GERVAIS

The Planner takes a look at the United States and Europe, which have different tax systems. This new article examines the questions that any planner should ask if planning to hold an event abroad.

8 Post-mortem alive and kicking

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Toronto planner extraordinaire Sandy Biback takes an interesting and thorough look at post-mortems – for your events and for the past challenging year. Her conclusions will hopefully put you in good stead for 2010.

12 What is your Olympics?

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Sharon Worsley writes that she is always inspired by people who have identified what it is they want (their version of the Olympics) and go for it. Her latest article provides the map for you to be inspired and reach your dreams.

101 Ways To Relax The Planner is always looking for ways to help you boost your productivity. However, your well-being is very important as well. With that in mind, we offer our valued Planner readers a plethora of ways to de-stress and rejuvenate themselves.

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The Planner is distributed to professional meeting and event planners across Canada.

M ANAGING E DITOR

A SSOCIATE E DITOR G RAPHIC A RTIST S ALES C IRCULATION C ONTRIBUTERS

Leo Gervais lgervais@theplanner.ca Camille Lay clay@theplanner.ca Matt Riopel info@theplanner.ca Patricia Lemus circulation@theplanner.ca Sandy Biback, Guylaine Dallaire, Manon Harvey, Don Murray, Barry Siskind, Sharon Worsley

2105, de la Montagne, suite 100 Montréal, Quebec H3G 1Z8 Telephone : (514) 849-6841 ext. 315 Fax : (514) 284-2282 Your comments are appreciated: info@theplanner.ca Poste-publication No. 40934013 The Planner is published ten times a year.

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December ’09 – January ’10

Does Villa Hamster beat the rat race?

In 2004, Time Magazine called Nantes, France “...the most livable city in Europe.” Now, Nantes is appealing to both people and, apparently, “hamsters.” Well, actually, the Villa Hamster offers guests the very unique opportunity to leave humankind behind and live the life of a rodent. Its website asks those who have a fondness for woodchippings and fur costumes, “Is it possible to put myself in the place of a hamster?”

Apparently, it is. Tucked away in a centuries-old building is a compact space of 18 m2 that has been designed to warm the heart of any large “rodent.” Authentic facilities include containers of grain, a water tube which guests can sip and a double bed accessible only by a step ladder and a quick climb on all fours.

The highlight is a two-metre wide metal wheel in which residents (maximum two) can take turns, side by side if they so desire.

Since opening in early November, the Villa has been deluged with requests for visits. So far, most people seem to be hamstering it up on one-night stays, often as a present from a friend.

Business is so good they will be raising the rate from the current 99 Euros ($157 CDN) to 150 Euros (CDN $238) and owners Yann Falquerho and Fréderic Tabary plan to open one in London, England. In addition, the Nantais duo are considering another bold creation: an apartment which aims to take occupants “back to their origins” by using lights and sounds to make you feel as though you are in a uterus.

On the Web: www.uncoinchezsoi.net/#/villes/nantes/la_villa_hamster/

Something to wine about in Ontario

Ontario is changing the game when it comes to producing Canadian wine. Through a series of regulatory and tax changes, local producers are now being encouraged to make their wine entirely from domestic grapes.

The change is geared to affect wines branded “cellared in Canada” which, despite their name, are required to include only 30 percent local grapes. Ontario will reduce the tax cuts currently afforded to those CIC wines as early as 2010 and will increase its support for Vintners Quality Alliance (VQA) wines, which are made entirely of Ontario grapes and are produced by the 108 wineries in the province.

Ontario will also raise the minimum requirement for Ontario grapes in CIC wines from 30 percent to 40 percent for five years, the length of time it takes for new wines to mature. After five years, the requirement will be done away with. Interestingly, producers could make CIC branded wines with 100 percent foreign grapes if they choose, but they would pay a higher tax rate.

The Ontario government will work with local winemakers to improve labelling on both the bottles and in Liquor Control Board of Ontario stores to help push VQA wines as the lone local option.

The Ontario push for more local wine comes after the recent move by Canada’s other major wine-producing province, British Columbia, where it vowed to move CIC wines off shelves dedicated to local products in its liquor stores.

HAPPINESS IS GOOD HEALTH AND A BAD MEMORY. I NGRID B ERGMAN

DOUX PLAISIRS EN VOGUE Invitez votre groupe pour une réunion au Loews Hôtel Vogue entre le 1er janvier et le 31 mars 2010 et nous vous offrirons une pause chocolat chaud incluant un gâteau quatre-quarts à la vanille.

Contactez notre équipe des ventes au 514 285.5728

INDULGE EN VOGUE Book a meeting at the Loews Hotel Vogue between January 1st and March 31st, 2010 and we will treat your attendees to a complimentary hot chocolate station served with vanilla cake.

Call our sales team at 514 285.5728 Suivez-nous sur Follow us on

La promotion « Doux plaisir en Vogue » est disponible pour les nouvelles réservations de groupe qui seront confirmées et qui auront lieu avant le 31 mars 2010. Minimum de 10 chambres par nuit. Maximum une pause complémentaire par groupe confirmé. Ne peut être jumelé à aucune autre offre promotionelle.

1425, rue de La Montagne Montréal (Québec) H3G 1Z3 www.loewshotels.com 514 285.5555

December ’09 – January ’10

The Indulge en Vogue offer is available on new definite group bookings signed prior to March 31st, 2010 with a minimum of 10 guestrooms per night. Limit of one complimentary break per new definite group booking.

Not available in combination with any other offer or promotion.

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Events held outside Canada…

What about the taxes?

BY GUYLAINE DALLAIRE AND MANON HARVEY

n our previous articles, we discussed the various applications of the GST in connection with organizing and holding an event or convention in Canada. But what if the event in question is being held outside of Canada? What should be taken into consideration? Can the sales tax paid on expenses incurred in the foreign country be recovered?

In this edition, we will briefly look at the United States and Europe, which have different tax systems. In particular, we will examine the questions that any organizer should ask if planning to hold an event in the United States or Europe.

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UNITED STATES We should start by mentioning that there is no U.S. federal sales tax. There is only state sales tax except in Alaska, Oregon, New Hampshire, Delaware and Montana. It is a retail sales tax system and only sales of tangible personal property and certain services are taxed.

Depending on the state, entrance or admission charges to events may also be subject to the sales tax.

Generally, tax is paid by the final consumer and is not recoverable1, contrary to our system in Canada, where entities engaged in commercial activities can recover the GST paid on their expenses in the form of input tax credits (ITCs). The U.S. tax system is similar to that of the provinces of British Columbia, Saskatchewan, Manitoba, Ontario and Prince Edward Island2 and the same types of exemptions usually apply (goods purchased for resale, immovable property, production equipment, etc.). It is also important to note that if the goods or equipment are brought into the state to provide a service or to be used in the state, for example, it might be necessary to self assess (use tax) regarding these goods.3 In order to determine whether there is a requirement to register and collect tax in a U.S. state, we first have to determine whether there is nexus in that state, i.e. a sufficient presence.

Sufficient presence means the presence of representatives, employees, warehouses, an office, inventory, etc. The concept of nexus could also include participation in trade shows or events for a certain number of days that may vary from state to state.

We then have to determine whether taxable sales are realized in that state. Remember that even if sales of admission charges to an event are not taxed, there may still be a registration requirement.

We had the opportunity to analyze the impact of sales taxes in connection with a four-day convention held in the state of California. Included in the sales prices were the usual items such as admission charges, brochures, course materials and meals.

The client made purchases in California, which included renting hotel rooms for convention speakers and audiovisual material.

The client did not have any other presence in California.

Generally, the following conclusion was reached: The sale of convention admission charges represents a service in California, which is not subject to the sales tax. The client, therefore, was not required to register for the tax. As for the expenses, the client paid the tax on the hotel rooms and audiovisual material rentals. Accordingly, no tax refund was available.

Thus, if an organization decides to hold an event in the U.S., it should ask the following questions:

The rules are rather complex and the interaction between the laws of each country must be analyzed...

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• Do we need to register in the state? What are the conditions?

• Are the event registration or

admission charges taxable?

• Are revenues from exhibitors’ space rentals taxable?

• Are the costs to be incurred in connection with the convention, such as the rental of the convention centre, purchase or rental of property (audiovisual material, chairs, tables etc.) taxable, and do these taxes represent a cost? If yes, are there specific exemptions?

Refunds?

• If goods are sold during the event (by the sponsor or the exhibitors), should the tax on such items be collected?

• If we bring goods or equipment into the state in order to hold our event, do we have to self assess and remit tax on such goods (use tax)4 and, if so, on which value?

• Do we have to provide the government with a cash deposit if there is a registration requirement?

• Which forms do we have to fill out?

These are just some of the questions that must be answered before deciding to hold an event in a state.

The impact of the taxes may or not be material, depending on the state.

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December ’09 – January ’10

Different systems EUROPE Usually, in Europe, there is a value-added tax, or ‘‘VAT’’ system.

It is important to note that specific rules apply to European Union member countries that depend on a number of factors, including the type of supply made, the place where the supplier and purchaser are established, the type of purchaser (corporate or non-corporate), etc. The rules are rather complex and the interaction between the laws of each country must be analyzed with the directives issued by the European Union. We should point out that the rules applicable to the European Union are currently subject to proposed modifications.

We had the opportunity to analyze the situation of a Canadian corporation that organized a convention in France. In that country, holding a convention and the admission charges are considered VAT-services, even if the corporation is a non-resident of France. The entity was, therefore, required to register for the VAT before selling admission charges.

Moreover, the corporation required the services of a fiscal representative to act for and on its behalf, a French government requirement that is also common in other European countries.

Once registered, the entity was able to claim the VAT paid on the expenses incurred in France in connection with the convention.

Had the convention been held in another European country, it may well have been a different story. Therefore, the laws of each country must be examined in order to determine the requirements and, in particular, to ask the following questions: • Do we need to register for the VAT in that country? What are the criteria?

• Are revenues from the admission charges taxable?

• Are revenues from exhibitors’ space rentals taxable?

• Are the costs to be incurred in connection with the convention, such as the rental of the convention centre, purchase or rental of goods (audiovisual material, chairs, tables, etc.) taxable, and do they represent a budget expense? If yes, are there specific exemptions? Refunds?

December ’09 – January ’10

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• If there are VAT requirements, do we require a fiscal representative in that particular country?

Moreover, we would like to draw your attention to the fact that the VAT paid in a particular country may be recovered. We have assisted various clients who were not required to register for the VAT of a specific country, but who were able to recover the VAT paid to European suppliers in respect of expenses incurred in connection with a convention. We should mention that the conditions may, at times, be quite stringent and that the applications may often have to be completed in the official language of the country in question. Thanks to our Grant Thornton International network and its professionals, who are often involved in completing these types of refund claims, we have helped various enterprises recover the VAT. NOTES This text does not represent a legal opinion. Each situation must be analyzed based on its own circumstances, since the conclusions may vary from those illustrated in the above-mentioned examples.

1 Certain refunds do exist 2 The provinces of British Columbia and Ontario have, however, indicated they plan to harmonize with the federal tax system. An HST of 12% and 13% will, therefore, apply in these provinces.

3 Based on a calculation provided by law, which generally considers the number of days during which the good is in the state 4 Note 3 Guylaine Dallaire, CA, M.Tax., is a Partner with the Commodity Tax department at Raymond Chabot Grant Thornton LLP. A frequent guest speaker with specialized organizations, Guylaine also teaches at the Université de Sherbrooke (Master in Taxation program). As well, she has published two reference volumes, including one on municipal matters and the other on the health sector, which is posted on the Government of Quebec’s website. Guylaine is actively involved with major clients in the fields of real estate, public and parapublic utilities, as well as the governmental and events organization sectors.

Manon Harvey, Senior Manager, LL.B., LL.M., has been with Raymond Chabot Grant Thornton LLP for 10 years. Canadian commodity taxes are her area of expertise and she has developed a specific interest for U.S. and European sales taxes.

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Your event/conference is over – now what?

BY SANDY BIBACK

ow does a conference relate to the global economic recession? Well, it’s the end of 2009 and we all take stock.

We should be ‘taking stock’ at the end of each event/conference we do as well.

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AT THE END OF AN EVENT/CONFERENCE...

1. Review all evaluations to see if you met the objectives of: a. the stakeholders b. the attendees c. the speakers d. the vendors e. the sponsors f. the exhibitors To do this effectively, you need to determine what measurements you are going to use at the beginning of the design for the event/conference. Do the stakeholders intend to make a 10% profit? Do the attendees want to ensure they learn at least two new pieces of information they can use in their job? Do the speakers want to ensure they reach a 4 out of 5 on their individual evaluations? Do the vendors want to ensure they were paid appropriately for the services/products they provided? Did sponsors get what you promised them? Were exhibitors happy with the traffic you promised? Design each evaluation appropriately and there is much you can analyze at the end of an event.

This then becomes part of your historical data that you can use later.

2. Review all your bills and ensure they are correct. Be very detailed. Question anything that doesn’t look right. Did you get credit for all bedrooms? Were you overcharged for AV? 3. Review your final numbers. How did they match what you expected? What was the final cost per person for your marketing costs? Did you hold a post conference meeting with all your stakeholders? Did you pat yourself on the back when something went extremely well? Did you analyze why something went wrong and determine how you can fix it for the next time?

4. What comments can you take from your evaluations to use as testimonials to help you market next year? This helps you create the following year’s marketing materials—to sponsors, to exhibitors, to delegates 5. Did you send thank you notes? You need to send notes to all your vendors, exhibitors, sponsors, not only saying thank you but also asking exhibitors and sponsors for their buy in for the next year?

6. Lastly, take some time for yourself. You need to replenish your energy, take some personal time if you can. My favourite is to crash at home, get a massage, go to my loft and read whatever I want — not business related – at least for two days.

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Recessionary Times

Well, 2009 was undoubtedly a difficult year. Globally we saw banks fail, homes being abandoned, tourism falling off, meeting perceptions being looked at inappropriately, Dubai running into difficulty and General Motors in real trouble. Well, this has all happened before. Perhaps not to this degree, but in my 30 years, this is my third recession. It’s similar to an event/conference gone so wrong.

We will all come out of it—those that don’t keep their head in the sand will find a way to become stronger. No, business will never be the same and it shouldn’t be. We should always be moving forward—just like we do when we finish an event/conference.

We look for what was good, we look for what needs improvement and the next event/conference encompasses all that.

Our industry touches every other industry. That’s a good thing– we know meetings/events/conferences will always happen. And it’s a bad thing because we often get caught in the middle.

Let’s consider some of the negative things that happened last year: 1. TARP-US based Trouble Asset Relief Program. The bailouts were astronomical and were heard around the world. Heads of huge companies still got bonuses. We know that AIG cancelled an incentive program and that shot was heard around the world.

Incentives were cancelled because of perception. This filtered up to Canada and had an impact. I suggest there is a positive side to this: Now incentives are reviewed to ensure an objective is measured. Now we need to overcome the media perception and get out the story that incentives are productive – they are a thank you and motivator to more productivity.

2. Numbers at Events/Conferences/Exhibits: We saw most U.S. events decline by 15-20%. Vegas seemed to be particularly hard hit. Many conferences and exhibit shows were outright cancelled.

I suspect a lot of attrition and cancellation fees were paid. I would suspect that in Canada, we followed suit, but with a lesser percentage. I’d suggest about 10-15%. I know a conference I did for a non-profit in March slipped about 10% in attendance.

Again, the positive side: work harder to make the conference the best ever. As we are coming out of the recession, a good program will lead to numbers improving.

But I’m a very optimistic person. So, let’s look at a couple of pluses to this recession: 1. This is our opportunity to look for new revenue sources, to be more innovative, to create better events within more realistic budgets, to really design excellent educational content, to really give exhibitors, delegates and sponsors value for their hard earned dollars. 2. In Canada the BEICC (Business Events Industry Coalition of Canada) was formed.

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December ’09 – January ’10

Costs are becoming more realistic

FOUR SEASONS IN PHILLY WARMS UP

Finally, many of the professional associations in our industry in Canada have formed a coalition to work together to market, lobby and generally become THE voice of our industry. I encourage you to check it out and get involved.

On the Web: www.beicc.com 3. Costs are becoming more realistic as are budgets. Sure, it’s great to have an unlimited budget, but is that really realistic? This a planner’s greatest opportunity to become a true partner. Get in early, help the powers that be strategically plan that event/conference/exhibit that meets a budget that speaks to attendees, that meets forecasted objectives. It is our chance to move up a couple of notches!

Last year, I attended the annual PCMA Conference. One of the general session speakers was economist Jeremy Siegel who really had an optimistic spin on the economy. He showed a graph that showed market turndowns from about 1900 to January 2009, right after the big crush. For each dramatic turndown that occurred, right after, there was an upturn. That readers, is your prime opportunity to take advantage of the economy. So, consider after each recession, you can move forward with new ideas, innovative ideas – be ahead of the curve. This upturn even happened after the Great Depression. This was worldwide in the information Siegel showed us. Check out an article by him in the December 2008 Convene magazine On the Web: http://www.pcma.org/Convene/Issue_Archives/December_20 08/PCMA_2009_Annual_Meeting_Preview/Bulls_Bears_and_Bett er_Days.htm In summary, be an optimist and yes, an opportunist. Find the wineglass half full and create better events/conferences and be ready for the opportunities that come your way as the recession passes in 2010.

Happy New Year!

Sandy Biback, CMP CMM, founder of Imagination+Meeting Planners Inc. has over 30 years experience planning conferences and events. She looks forward to an innovative and year, working with others. She has also designed educational courses at the college level and currently teaches at George Brown College, Centennial College and University of Nevada at Las Vegas. She is a member of PCMA and CanSPEP and is often quoted. She can be reached at biback@imaginationmeetings.com. www.imaginationmeetings.com

CHEERS TO A NEW YEAR AND ANOTHER CHANCE FOR US TO GET IT RIGHT.

O PRAH W INFREY December ’09 – January ’10

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The Philly Cheesesteak is a famous tradition in the City of Brotherly Love. If the Four Seasons there has its way, recycled heat will become another. The hotel’s $1 million dollar microturbines located on its roof use natural gas to generate 25 percent of the hotel’s electricity. That process also creates heat, about the amount needed to heat 275 average homes during winter. In an effort to be greener, the Philadelphia hotel is reusing the heat generated by the turbines to warm the water for all the showers, for the kitchen and laundry, as well as the hot tub and indoor pool, kept at a cozy 85 degrees.

This capturing and recycling of wasted heat will help pay off the microturbine equipment in approximately four years, according to Marvin Dixon, director of engineering for the hotel.

On the Web: www.fourseasons.com/philadelphia

CRUISE SHIPS OUT FOR THE OLYMPICS An Olympic accommodation plan in which thousands of visitors would have stayed on as many as seven cruise ships has been called off because of the weak economy.

Lack of financing plus slow demand for lodging in the Vancouver-area coupled to derail the innovative plan. There are approximately 32,000 hotel rooms in Vancouver’s lower mainland and about 10,000 beds in Whistler.

The majority have been reserved for sponsors and Olympic officials, as well as support staff such as security personnel and government workers. There are still rooms available and other options such as RV parks, one cruise ship and private homes.

Of the 350 spots for recreational vehicles available at two Vancouver beaches, 210 sites are still available, says Tourism B.C. The Norwegian Star cruise ship, which was not part of the plan, had to revamp its structure and pricing in order to attract clients. There is still space available, the company said on Thursday, with prices starting at $650 CDN per cabin per night.

On the 2010 Destination Planner Web site run by the province’s tourism groups, there are over 2,300 hotel rooms available throughout the Greater Vancouver Regional District and the Sunshine Coast.

There are also 526 condos and private houses available in the district. Another program called Home for the Games, which asks private homeowners to rent rooms and turn some of the profits over to the charity, had 86 listings throughout the Lower Mainland.

Up in Whistler, they’re now at about 90 percent capacity, said Tourism Whistler’s Casey Vanden Heuvel, with a few hundred rooms still available for about $500 CDN per night.

“We’re happy that we’re at the percentage of bookings that we’re at,” he said, noting it was higher than bookings near the mountain resorts hosting the 2002 and 2006 Winter Games.

The Vancouver 2010 Olympics will be held from February 12 - 28.

On the Web: www.vancouver2010.com

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Walking the green talk in Winnipeg

The Winnipeg Convention Centre (WCC) may be 35 years old but it is proving wise beyond its years as it rides the green wave for its patrons. In 2007 it received the Building Owners and Managers Association BESt certification (Building Environmental Standards), a national certification recognizing responsible practices in building operations.

Klaus Lahr is the WCC’s President and CEO and he spearheaded the Centre’s environmental initiatives.

“We continue to monitor our resource consumption, expand and improve our processes and implement new technologies that support a greener facility,” he said.

Since 2004, the WCC has spent $600,000 on energy upgrades.

These improvements have resulted in a reduction of gas consumption of about $23,000 annually, a reduction in electricity use of between $15,000-$20,000 and a reduction in water consumption of more than 20 percent. In addition, the Centre has reduced its greenhouse gas emissions by nearly 1,000 tonnes a year. Due to its diligent environmental management, the Centre has received rebates from Manitoba Hydro exceeding $170,000.

Here are some of the other green initiatives undertaken by the WCC: • Installation of a compactor to compress kitchen waste for composting, reducing the amount of material headed for landfill by 60 percent • Installation of additional electrical circuits in order to turn off lights/power in stages • A $100,000 investment in a new computer system that monitors all of the engines in the facility • Installation of a hybrid heating system that uses real time intelligent controls to track and manage heating demand • Implementation of the Five Hour Drive Menu for all food services; wherever possible, preference for all ingredients will be on items grown or produced within a five-hour drive from Winnipeg On the Web: www.wcc.mb.ca

WestJet puts new loyalty program on standby due to reservation system

What grounded WestJet’s new loyalty program? Problems with its new SabreSonic reservation system, according to a spokesman.

The switch over to the SabreSonic system at the end of October caused the airline’s website to crash and prevented customers from making reservations. Then, Sabre’s own network began crashing as well, according to WestJet. In addition, the reservations customers had on WestJet’s old system cannot be changed without a lengthy process that has led to 30-minute delays on average at its call centres and the Calgarybased company has brought in extra staff to assist customers.

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Ultimately, WestJet wants to ensure the SabreSonic system is totally sound before launching the new loyalty program.

On the Web: www.westjet.com

edVentures Fredericton named Innovator of the Year by TIAC

edVentures Fredericton, developed by Fredericton Tourism, recently won the Innovator of the Year award at the National Tourism Excellence Awards hosted by the Tourism Industry Association of Canada (TIAC).

“This national award will get the attention of tourism operators, meeting planners, and travel media across North America. edVentures Fredericton will hopefully encourage conference delegates to come early or stay longer in Fredericton. It’s also a fantastic companion program idea,” said Wendy Bradley of Rendez-Vous Fredericton.

David Seabrook, manager of Fredericton Tourism is pleased at the development of the innovative program.

“When we set out to develop edVentures Fredericton, Fredericton Tourism had the goal of creating a national class program. This recognition from our peers in the national tourism industry is validation of our efforts and proof that we’ve created something truly innovative and unique,” he said. edVentures Fredericton is an innovative approach to the fastdeveloping experiential tourism trend. This program of weekend and week-long learning vacations in craft and culture, launched the summer of 2008, is the largest in Atlantic Canada and the second largest in Canada.

The idea is a partnership between Fredericton Tourism and the cultural sector of Fredericton. It leverages numerous resources and is telling a story of Fredericton as a culturally dynamic space for planners and the world to experience. edVentures Fredericton’s principle partner is the New Brunswick College of Craft & Design (NBCCD) and also includes partnerships with the Beaverbrook Art Gallery, UNB College of Extended Learning, and Kings Landing Historical Settlement.

“The New Brunswick College of Craft and Design is thrilled that edVentures Fredericton has received national recognition! edVentures Fredericton’s success reinforces the stature of Fredericton as one of Canada's leading cultural capitals, and supports the College’s vision to become a centre of excellence in post-secondary visual arts education, and a key resource within the provincial culture sector,” said NBCCD Principal Michael Maynard. edVentures Fredericton is entering its third year of operation with over 120 workshops offered as five weekdays, and one or two-day weekend formats ( July 5 – Aug 20, 2010) by more than 60 of New Brunswick’s finest artists as instructors. Class sizes are small and intimate, giving students a one-on-one personal experience with an instructor. Most workshops are designed for adults but several children’s workshops are available.

On the Web: www.edVentures.ca Facebook: www.facebook.com/edVenturesFredericton

PLANNER

December ’09 – January ’10

CanSPEP creates connections in Halifax Conference offers human element

BY DON MURRAY, CMP alifax was more than a gracious host, more than an ideal location for CanSPEP’s 13th Annual Canadian Society of Professional Event Planners Conference held from November 12–15.

The Maritime city was a perfect backdrop to what would prove to be an excellent and rewarding conference.

CanSPEP would have succeeded if it was simply the outstanding motivational speakers, informative sessions and social functions.

If it was simply based on location, it would have been wonderful – but it was so much more. There was a variable that was difficult to assess prior to arriving but extremely clear upon departure.

The variable that could only be noticed by being there – not as a spectator but as a participant – was the human factor. That is what took the conference to the next level.

To attend or not attend, that is often what it comes down to.

We all need the infamous ROI and when we are trying to decide whether to attend or not we may overlook the human factor and miss the real benefit of attending.

CanSPEP exceeded my expectations on this front, and I am confident I am not alone in this sentiment. Face-to-face, relationbuilding encounters were everywhere to be found. It was the perfect balance between learning and living.

H

Award of Excellence in Leadership – Award recipient Gale Gingrich CAAP, CMP (left) with Rose Timmerman-Gitzi.

December ’09 – January ’10

The

Award of Excellence in Mentorship – Award recipient Sandy Biback CMP, CMM (right) with Rose Timmerman-Gitzi.

A GOOD MIX OF YOUNG AND EXPERIENCED PLANNERS What I both witnessed and participated in was similar to an eco-system that allowed both the program and the person to develop in tandem. There was a static energy present that enabled both to shine.

I also found a good mix of both young and more experienced planners. There was also at least one case where a more senior planner took it upon herself to mentor a younger, less experienced planner. It was a great example of how not just a group but rather a community should function.

There were also heartfelt discussions about real challenges faced on the front lines. A textbook response is still a textbook response, but these discussions were so much deeper and sought to answer what mere lessons could not.

I know that I left with a greater respect and admiration for the profession of which I am part. Planners learned from planners and suppliers gained a better understanding of just how integral a part the planner is to the entire equation that makes any event successful.

CanSPEP’s only real challenge now is how to repeat all this again next year at The Rosseau, a JW Marriott Resort & Spa in Muskoka, Ont., October 28-31, 2010.

I have no doubt they will rise to the occasion once more and there will again be a connection made and the entire planner community will benefit.

On the Web: www.canspep.ca

PLANNER

11

What is your Olympics?

BY SHARON WORSLEY

ith the Vancouver 2010 Olympics just around the corner, it got me thinking about what the athletes do to prepare for their events and how it can be used in our own day-to-day lives.

Athletes, in my view, become very clear on the results they want to achieve and then work out the goals and strategies necessary to get them into peak performance so as to be ready to compete.

For many of us, we are still walking around trying to figure out what we want to do when we grow up… and we are already grown up!

Some of us still have no idea on what we want to be, do or have in our lives and therefore are not in touch with what is required to be the best person we can be or the best in any particular area.

W

PEOPLE WHO KNOW WHAT THEY WANT ARE INSPIRING I am always inspired by people who have identified what it is they want (their version of the Olympics) and go for it, sometimes under tremendous odds. The following individuals have inspired me to think about how I can be the best person possible, what might be possible in my life and what goals I want to shoot for.

The first person is a man by the name of Steve Mazan who caused me to think about how I wanted to live my life moving forward. Steve, a comedian who was diagnosed with inoperable liver cancer a few years ago, had a life-long dream to one day perform on the David Letterman show.

Recently, his dream was realized as he took centre stage to deliver his act. When I heard about Steve I went to his website (www.dyingtodoletterman.com) and watched his short video which details what he has done to realize this long held dream. I especially liked the title of one of his blog entries entitled ‘Dream Complete’.

How many of us have given up on our dreams and goals, thinking that they probably will never be accomplished? Yet this man – who given a different attitude could have felt sorry for himself and abandoned the hope of ever standing under the lights of the Ed Sullivan Theatre in New York City – did not.

For some people, it is only when they are forced to examine their life or when presented with an illness such as cancer that they make important changes and stop ‘putting off’ things.

Steve, thanks his many supporters for helping him and banding together to send letters and e-mails to the Letterman producers to request that he appear on the show. I love his quote, “If you stop chasing your dream, you’re already dead.”

He is truly inspirational.

The next individual that inspires me is Phyllis Turner, a greatgreat-grandmother living in Adelaide, Australia.

12

The

At the age of 12, Turner had to quit school to help her mother raise her siblings once their father had abandoned them.

It had been her dream to return to school, but it was only after raising seven of her own children and two stepchildren that Phyllis returned to school at the age of 72. Finally, in 2007 at the age of 94, she became the holder of a Guinness World Record for being the oldest recipient of a Master’s degree in the world.

My final inspiration is a Nepalese man who climbed Mt. Everest at the age of 76, becoming the oldest person to do so. Min Bahadur Sherchan was quoted as saying, “I was determined to climb the peak or die trying.”

Interesting to note, this was his first attempt at climbing the mountain. Imagine that – taking such a BIG step at such an advanced age.

I see several characteristics in these individuals that contributed to their success, which I would like you to consider and see how they might apply in your life.

IDENTIFIED WHAT THEY WANTED Even though she was 12 when she left school, Turner had a great excuse to not have to go back and complete her education.

Yet at an age when most people are slowing down she was going back to school and journeyed from age 72 until 94 years old to Master’s degree.

Ask yourself how many times you may have started something only to give up too soon, or better yet, think of all the things that you never got started because you had convinced yourself it was impossible, you were too old, didn’t have the necessary education or wondered what people might think of you.

THEY WERE TENACIOUS It seems that no matter what, these individuals kept going against some tough odds, and in the case of Mazan, even through incurable cancer. When most people might be getting ready to end their life soon with this type of prognosis, Steve was more determined than ever to do what was needed to fulfill his goal.

KEPT THEIR EYE ON THE PRIZE Each of these three individuals likely kept their eye on what was important to them and focused on what needed to be done.

They likely broke down the steps into easily manageable parts and didn’t get overwhelmed with the overall goal. In the case of Phyllis, she needed to finish high school, and then work on her Bachelor’s degree before moving to the Master’s.

For Sherchan, planning to climb Everest, he would have also broken down the climb into several stages which would have started with preplanning, getting his team and supplies together, then climbing in stages over a period of time.

PLANNER

CONTINUED ON PAGE 14 December ’09 – January ’10

QUIZ QUESTION OF THE MONTH

Sudoku

Copyright: Do you copy it right?

Fill each square with a number from 1 to 9 so that every number appears only once in each row, column and cell.

SOME SUDOKU RESOURCES ON THE WEB: • www.websudoku.com •www.sudoweb.com •www.dailysudoku.com •www.sudokupuzz.com

It is legal to copy excerpts from printed works (books, newspapers, magazines) if the copies are made for in-house use by employees.

TRUE OR FALSE? FALSE. Whether the copies are made for in-house, not-forprofit or external purposes, it is necessary to obtain permission and pay licence fees (royalties) before copying published works. Companies and organizations whose employees occasionally make copies should obtain a copying licence from a copyright licensing agency (Copibec in Quebec or Access Copyright in all provinces except Quebec) to ensure that their practices are legal.

Sponsored by Magnan’s

For any question regarding copyrights, please contact: Companies/organizations located in Quebec: Copibec, the Quebec copyright licensing agency at info@copibec.qc.ca or www.copibec.qc.ca.

Companies/organizations located in Canada (outside Quebec): Access Copyright, the Canada copyright licensing agency at info@accesscopyright.ca / www.accesscopyright.ca.

LEVEL: EASY

Solution, page 14

LEVEL: INTERMEDIATE

Solution, page 14

December ’09 – January ’10

The

PLANNER

13

READER COMMENTS Ed. Note: Here are a few responses to our November editorial about the need to recognize the outstanding efforts we encounter.

My positive experience is with the Courtyard by Marriott Halifax Downtown at 5120 Salter St. in Halifax, Nova Scotia.

I found the staff at the Courtyard to be very friendly and extremely helpful. The welcome greeting card at reception was a nice touch and the super attentive staff ensured that everything flowed seamlessly. Howard, the staff member assisting with our meeting and catering was outstanding and his friendly demeanor and attention to detail were exceptional. I could not walk through the hotel without feeling that someone was asking if everything was ok and was working to ensure that our experience at the hotel was the best ever. Indeed, I believe my experience with this meeting and stay has been the best I have ever had organized in my 30-year experience with event booking. It was the first time I

Don’t blame others CONTINUED FROM PAGE 12 DIDN’T NECESSARILY HAVE A TRACK RECORD In each case, these individuals had not necessarily attained their goal in the past, therefore not having proof that they would attain it. Sherchan may have climbed before but not Mt. Everest, so in the true sense it was a very different mountain before him.

We can limit ourselves by believing that because we have never done something before that it is unlikely that we can do it now. Chances are that if you look around you there are great examples to be found of people doing exactly what you want to do, so there is no reason to reinvent the wheel.

Recently, I approached a very successful person, making multimillions per year, to become my mentor. I took a risk that this man might not be interested in taking on a mentee, but I had nothing to lose by asking. I look at the success this person has had in his life, and know that through our relationship I can learn of things to do and what to avoid so that my learning curve is reduced.

TOOK 100% RESPONSIBILITY FOR THEIR RESULTS I can’t tell you how many times I have coached clients who start out trying to blame other people for the results of in their lives. The most important step is to take 100% responsibility for where you are and what you are experiencing. I know for many people this is a hard thing to swallow – however, if you come from a place of playing the victim how can you ever do what it takes to be the best?

Phyllis could have played the victim card to explain away why she did not pursue her education, but it seems that she didn’t want to go down that road and instead took 100% responsibility for her education, no matter what age she was going to be when she achieved her dream.

14

The

truly enjoyed our meetings without feeling I needed to touch base on something or follow-up with staff members because the staff themselves were constantly touching base and reassuring me of exactly what was in place and when things were to happen.

Danielle Graham – Association of Canadian Financial Officers I was MC and coordinating a fundraising event this week at the National Arts Center and I recruited students volunteers from a local high school where the students come from underpriviledged homes to help sell raffle tickets to support the local symphony orchestra. One of the students purchased a raffle to help support the orchestra and won the top prize which was a trip for two to the Yukon. She was so excited, she was crying and shaking at the same time. She then announced that she would give the trip to the parents as a 25th anniverary present... I was so moved by her generosity of spirit and kindness since she is only 16.

Snookie Lomow, CMP – Snookie Lomow & Associates Inc.

VISIONING WHAT IS POSSIBLE Now imagine all the athletes from an expected 80 countries who will be competing in 86 different events in February, 2010.

With thousands of athletes competing, there are only going to be about 250 medals given out. You might say, “Why would they even bother, what is the chance of getting a medal?” But for many athletes it is about doing what it takes to be the best they can be, and the medal is just the icing on the cake. Often they are competing against themselves, and not the competition, especially if they don’t expect to place in the top three.

For most of these athletes they use visioning as a way to ensure their success, in that before they have ever run their event they have spent countless hours envisioning the start, middle and end of the event and how they performed, and to truly experience the event they also feel what it will feel like when they are successful.

I am sure that each of the three people I have profiled also had a vision for what they were undertaking. You too can use the same practice to vision what it is that you want to do, have or become in your life.

Sharon Worsley, CEO of Live With Intent is a personal leadership speaker and coach. Her signature keynote ‘Live By Choice, Not By Chance’ assists individuals and organizations to become clear on how they can ensure the quality of their life or organization. Sharon can be reached at sharon@livewithintent.com.

ANSWER EASY SUDOKU PAGE 13

PLANNER

ANSWER MEDIUM SUDOKU PAGE 13

December ’09 – January ’10

must let go and move on.

Renting a movie forces you to sit on the couch for a while which

6. Sometimes we lose a favourite plant despite our best efforts; you

I rent a movie, get some snacks and open a bottle of wine.

I sometimes find difficult to do.

Judy Zinni Bard Canada Inc.

Valerie Hatton Aon Benfield Canada ULC

There are many ways that I relax, it is just a matter of finding the time.

The easiest and most inexpensive is to read trashy novels while

I have a couple of ways to relax: 1. Take the phone off the hook, take a hot bubble bath, with a good

sitting in front of our woodstove while no one is at home.

beach, followed by wine, dinner and good conversation.

out and continue reading in front of my new electric fireplace.

band and sitting by the pool and reading novels by the poolside or

music, or ocean, thunderstorm sounds and when done, take the book

The more costly ones are definitely going to a resort with my hus-

book, a glass of wine, or a tall glass of ice tea, and either relaxing

caught up on my reading.

3. A dinner out with my best friend at a buffet restaurant, (where we

Starbucks, I bring the work material in and sit for a while and get

ing the wine glass full). Sounds like I have a problem, doesn’t it?

in my car and when I stop to take a tea break at Tim Hortons or

recipe to make and concentrate on nothing else but that (and keep-

Work relaxation is keeping a list of materials that I need to read

2. Take a nice glass of wine, and find a new cookbook and pick a new

finished and our weekend has begun.

place to sit and talk some more at the kitchen table with a nice hot

every Friday night. It is the moment that we know the workweek has

me, the restaurant remembers us) and then a movie and back to her

My husband and I go to our favourite small but quaint restaurant

usually end up sitting and talking for about 4 or 5 hours – and believe

relaxing beverage.

Carol Rochefort

4. Take a nice, long drive through some scenic areas or looking at the

Canadian Medical Association

nice big expensive homes that we cannot afford, but love to look at Many thanks to our sponsors, the Park Hyatt Toronto and

and imagine decorating.

I could go on and on… but these are my favourites!

Linda Mountford McKesson Canada I relax by going out for a smooth rollerblade along the lake pathway system between Burlington and Hamilton, Ontario. As I’m breathing in the fresh air, I also breathe in “all things positive” to help relax.

Rachel Mangal Strategy Institute I find gardening very relaxing; being around nature and green things has a very positive effect on the body and mind. After a long day at the office, working in my garden outdoors or with my plants in the house, brings immediate calmness. Watching plants grow and flourish under your care is very rewarding and teaches us many life lessons: 1. Mother Nature won’t wait for us to “get around to it” – do it now.

2. Success is the sum/ result of what you put into a project.

3. Start with easier plants and, through experience, work up to more challenging specimens; don’t overwhelm and frustrate yourself by trying to do too much too quickly.

4. We don’t always succeed the first time, so it’s important to keep trying until we do – practice makes perfect.

5. Weeds are just plants, often useful or beautiful plants, in the wrong place; it’s important to find our own best “fit” in the world.

the Stillwater Spa, for their generous prizes.

Glögg to relax you

Here’s a famous recipe guaranteed to help you relax.

Glögg (Hot mulled wine) Makes 20 to 25 servings

2 quarts dry red wine 2 quarts muscatel 1 pint sweet vermouth 2 tablespoons Angostura bitters 2 cups raisins Peelings of one orange 12 whole cardamoms, bruised in a mortar with a pestle or by covering with a towel and crushing with a rolling pin 10 whole cloves A 2-inch piece fresh ginger (optional) 1 stick cinnamon 1 1/2 cups (12 ounces) aquavit 1 1/2 cups sugar 2 cups whole almonds, blanched and peeled About 2 dozen mugs or punch cups

In a 6- to 8-quart enamled or stainless steel pot, mix together the dry red wine, muscatel, sweet

vermouth, bitters, raisins, orange peel and the spices: the slightly crushed cardamoms, whole cloves, ginger and cinnamon.

Cover and let the mixture stand for at least 12 hours so that the flavours will develop and mingle. Shortly before serving, add the aquavit and the sugar. Stir well and bring to a full boil over high heat. Remove at once from the heat, stir in the almonds and serve the hot glögg in mugs. In Sweden, where this is a popular Christmas-season drink, a small spoon is palcedin each mug to scoop up the almonds and raisins.

To make a simpler glögg, divide the quantities of spices in half and mix them with 2 bottles of dry red wine.

Leave it overnight, then stir in 3/4 cup of sugar and bring it almost to a boil. Remove from the heat, stir in 1 cup whole, blanched and peeled almonds, and serve hot.

SOURCE: THE COOKING OF SCANDINAVIA

TURN

THE MAGAZNE OVER AND DISCOVER

101 WAYS

TO

RELAX.

even on rainy mornings, there is a sense of peace being by the water.

Here are some ways to relax (when I get a chance!)....

along the river and watching the sunrise lighting up the mountains. And

I had to look up the word ‘relax’ in the dictionary first... :P • Taking an extra hour or two to sleep in on a weekday

In the winter, during the week, lighting the candles and having

patio brings a peaceful close to a very busy day.

• Play date with animals or children (how can you not smile?)

summer, an evening puttering in the garden and/or sitting on the

in effect)

some quiet time in front of the fireplace each night is a great relaxer. In the

• Meeting for a drink with an old friend (‘No Work Talk’ rule is

• Bath & a book • Yoga

Sandy Parcher Institute of Chartered Accountants of BC

• Long walk • Massage Megan Dalrymple Achilles Media Ltd.

After almost 20 years in this industry, I fully understand the stresses of job and life and it can be a challenge to manage.

Develop a mantra. Mine is “Relax, it is good for you!”

Breathe – Stop what you're doing and take 10 long, deep, cleans-

leaving your body.

efforts) with a good coffee.

On the exhale, breathe out long and slow and visualize the tension

my frustrations out! The smell is my comfort. Once done, I enjoy (my

ing breaths. On the inhale, imagine every muscle receiving oxygen.

As funny as it may sound, I bake and that helps me relax and get

your toes. The hamstring muscles tend to get tight after long hours

Metro

Stretch – Stand up and reach for the ceiling. Bend down and touch

Josée Lessard

at the desk. Reach your left arm over and behind your head and hold There are several ways I relax depending on the level of stress I am experiencing at the time:

your right elbow while giving a gentle stretch and repeat with the other arm. Very slowly roll your head from front to side, side to back,

1. I touch my toes... or rather, try to touch my toes. Then I laugh about the fact that I can’t touch my toes and when I stand straight afterwards, the blood rush takes my mind off my worries and allows

back to other side, and back to front, feeling a gentle stretch at each point. It is amazingly rejuvenating!

Aromatherapy – Scents have been found to have a calming, relaxing

essential lavender oil on the temples also helps.

3. I go to the bathroom and have a one-minute time out. If I have

bonus is that you do not impose unwanted scents on others. A little

Stop Me Now.”

inhale as you deep breathe – it de-stresses and relaxes you. The

in a public place, like “Don’t Worry, Be Happy” or Queen’s “Don’t

Origins at The Bay. There is a light cream to rub on your fingers and

2. I sing a ridiculous song in my head or in a whisper if I’m alone

effect on the human body. One of those scents is lavender. I love

me to get on with my day.

lipstick with me I’ll take my time applying and say some type of

Visualization – Imagine and visualize things that actually have an

the ocean waves. If you're stressed about a situation, like giving

that’s going to have to be good enough.

I imagine that I can feel the cool breeze against my skin, and hear

about probably won’t matter tomorrow. I can only do my best and

that you are somewhere more relaxing. For me, it is a beach where

4. I imagine the next day and realize that whatever I’m stressing out

effect on your mood. Take a moment to close your eyes and imagine

positive mantra to myself in the mirror.

ence visualization required). Visualization can help you feel calmer,

Advisory Council

yourself giving the speech with a perfect outcome (no naked audi-

Western Transportation

a speech in front of a large crowd, close your eyes and visualize

Melerie Ingram

and better able to deal with whatever has you feeling stressed in the I can only do this when no one is home [so it’s quiet] – I create a mini spa environment in the comfort of my own home…

first place.

Fresh Air – Sunlight and fresh air have remarkable abilities to heal

winter day! You will both feel better afterwards!

7. Dip my hands in paraffin wax and wrap cello then in spa mitts

balls! (four days ago for me) Walk the dog, even on a cold, brisk

6. Soak my feet in a heated, massaging foot bath

last time you made a snow angel, built a snowman or threw snow-

5. Pour myself a glass of my favourite Merlot

in the garden, raking leaves or pushing around snow. When was the

4. Select my favourite Van Morrison play list – hit play

be relaxing if approached from the right frame of mind. A little time

3. Light scented candles, turn Blackberry shut off, etc.

around the block can help reset priorities. At home, yard work can

2. Slip into comfy lounge ware

the spirit. Often something just as simple as taking a short walk

1. Get a burning log fire going to warm the room

8. Sit back and enjoy the peace and reflect on how grand life really is! a chore but… we all have stressful days that make it more difficult!

Elastic Communications & Events Inc.

I love my profession and going to work each day is a pleasure not

Yvonne Dewar, CMP

Value yourself and your health above all and you will succeed, manHere on the West Coast, we have access to many walking paths,

age your stress and enjoy life all the more.

mountain and ocean views and tranquil places.

Wendy Walton

On the weekends, I like to relax by taking an early morning walk December ’09 – January ’10

Canadian Library Association 13

101 WAYS TO RELAX

Here’s how to relax:

Every Saturday, the best relaxation for me is going for breakfast

go for an afternoon spa massage treatment or an evening-long soak.

violent. You buy lots of popcorn to share and get immersed in the

have joy and brings back playing unconditionally for a hour), then I

relief. The movie you pick has to be fun and childish, not tense and

with my spouse, walking my cocker spaniel (who reminds me to

1. Take a child to the movies. This is a quick fix for a quick stress

movie and forget about the day.

2. Do a fitness class where someone is telling you what to do. It

I find The Planner insightful and its articles have made planning events, meetings, conferences easier than ever.

Russell Investments Canada

instructor is telling you to do helps you forget about any stress. If you

Jacqueline Jamieson

helps get you moving and sweating. Concentrating on what the missed the class, head to the step machine and put on your iPod and crank it.

To really relax, I attend live theatre. Live stage plays or musicals

We are fortunate in southern Ontario to have many professional

beach. It’s a great way to decompress if you have the time. No, I can’t

completely take your mind away from things that could cause stress.

– no people, my favourite beach in the USA and rent a house on the

can totally enthrall the audience (better than movies or TV) and will

3. Once a year, I take a week and go to a very undeveloped area

tell you the spot – it’s a secret since I don’t want to run into anyone.

theatres with great entertainers.

Hope that helps all those stressed-out event planners.

Mary Alderson Development Corporations Inc. (OACFDC)

Big Events Inc.

Ontario Association of Community Futures

Mariette Haras

In response to your e-mail request here is my response: First, I pick a very quiet place, shut all lights or close all shades preventing natural light in the room.

It’s okay to say “No thank you” to invitations, particularly from friends and family who create stressful environments for you. Forcing yourself to spend time with them will only interfere with your serenity.

I relax by lying down flat on my back on a bed or couch in a very

Don’t let feelings of guilt or obligation interfere with your sanity.

comfortable position, close my eyes, legs flat down and arms down flat

Kelly Allbright

on the side or if more comfortable hands together on my stomach.

Tea Association of Canada

I then try to think of places I have been that relaxed me and

lights in the washroom and light a few large candles by the sink...

and you will see it works.

steams up the room… kind of like a mini-facial. I also turn off the

The idea is to let your body imagine being there at that very moment

very hot shower and leave the fan in the washroom off so that it

you have been where you have experienced peace and quiet time.

mind and body. After losing two pounds of water (sweat), I take a

you can hear the water rushing to shore or any other place where

I start off with an intense workout to clear all the toxins from my

deeply imagine being there. For example, on a quiet beachside where

Aleen Kilislian

Canadian Sporting Goods Association

it’s the best way to relax. Your mind and body will feel like jello after.

Marisa Viviani

Ogilvy Renault There never seems to be “time” now in one’s day to factor in relaxation, but it’s a necessary rejuvenating tool for everyone’s health

When we have our summit it is a five-day event. You know how many hours we put into having a successful event – without a lot of

balance benefit.

One rule is taking a 20-30 minute walk outside to come back into the office refreshed – it clears the mind to tackle the many priorities.

sleep – but every morning around 5– 5:30 a.m. I go for a run and after that I am ready to go.

my running is my medication for relaxation and feeling better.

down and touch my toes. The hamstring muscles tend to get tight

ning I am coming back from the summit tired but not sick, so I think

stretch in my chair or stand up and reach for the ceiling. Next, I bend

from my summit feeling sick for a couple days. Since I started run-

deep breaths to help visualize the tension leaving my body, then I

I started running five years ago, but before that I was coming back

Prior to a walk break, I stop for a few minutes and breathe 2 or 3

sitting at the desk and arms at the computer. Rolling your head from front to side, side to back, back to the other side and back to front

This is my trick and hopefully someone else will use it as it is a really good and healthy one.

with a gentle pulling stretch while breathing deeply makes you feel surprisingly relaxed and rejuvenated.

Sylvie Rioux Association of Consulting Engineering Companies

12

December ’09 – January ’10

101 WAYS TO RELAX

something new and interesting to experience and ponder is often

endorphins and is beneficial to my overall well-being.

if you don’t PLAN to relax, you likely never will. Giving your brain

It gives me time to regroup, provides that natural release of healthy

and schedule babysitters, etc. so you can’t easily get out of it. I find

at the gym which I top off with 10 minutes in the steam room.

It’s key to buy tickets in advance, and invite your spouse or a friend

I typically relax and unwind by going for a quick, 30-minute run

While getting a massage, you’re often still thinking about work, kids,

BMO Capital Markets

more relaxing and invigorating than, say, a massage or pedicure.

Rajni Bhal

etc. So to really relax you have to distract your brain.

Eventbuilders

away working from home. My ultimate relaxation is spending the day

Lesley Forbes

As we all know, being a meeting planner requires many weekends in the kitchen preparing a wonderful meal for family and friends and

1. Turn off your cell phone and put a “do not disturb” on your

let them know how much you appreciate everything they do while

so here’s a quick 5-minute relax to keep you going through the day:

she is available) that’s even better! What a great way to catch up and

It seems pretty difficult sometimes to string a few hours together –

if my daughter can cook alongside me (which she often does when

desk phone.

you are away working.

After doing four very successful meetings at the Park Hyatt this year, I was fortunate to receive a lovely gift certificate to the Stillwater

2. Close your office door and let people know you are busy for the next five minutes.

4. Lean back in your office chair and close your eyes.

you Park Hyatt!

3. Take off your shoes.

Spa. I’m looking forward to enjoying a full day of relaxation. Thank

count of four. Repeat in your head, “relax, let go, relax” as you exhale.

each month. I usually tuck it into my computer bag to read when I

5. Breathe in to the count of four – hold it and breather out to the

I love The Planner and look forward to receiving my hard copy

6. Repeat the breathing a second time, don’t forget the “relax”

have time to spend on the road.

Bev Higson IntraMed

part… don’t let your mind wander, gently pull it back and concentrate on the word “relax.”

7. On the third breathe, breathe in to the count of four, hold for

My favorite thing is to take a glass of wine, a good book and soak in a nice warm bubble bath. Instant relaxation.

a count of four and exhale to an eight count. Keep repeating the “relax, let go” every time you exhale. wave of relaxation starting at the top of your head and running slowly

Royal Bank of Canada

8. For every subsequent breath, repeat step 7 and visualize a warm

Margaret Hoffman

down your body, feel your hair relax, your tongue and jaw muscles I don’t know if I have any tricks for relaxation. I do know that it is “tricky” to get the time alone to relax. Most important criteria: I want to be somewhere where nobody knows my name, because then there are no demands on my time. No work colleagues, no husband, no children, no Mother, no dog. That’s the key to relaxation for me and it’s pretty tricky to juggle all my responsibilities to achieve this.

relax, your neck and shoulders relax, your arms and hands relax, your thighs and knees relax, your calves and feet relax.

9. Repeat the breathing and wave visualization for five minutes – you will feel surprisingly refreshed… and relaxed.

Of course, this is just a drop in the bucket for the relaxation you’d feel from a day at Stillwater Spa!

And when I do manage, it’s usually because I’ve booked time for myself

Lisa Marin

at a spa. A pedicure, facial and massage = bliss and total relaxation!

Encompassing Visions

Kimberly Pickering Blue Giant Equipment Corporation

No matter where I am, if I need to relax I breathe in through my nose and out my mouth slowly, and count backwards from 10 to 1.

key to getting through any challenges in life.

busy schedule. Now, on to the relaxation tip... I make it a point to

in your mind because centering yourself to what’s important in life is

Very timely and they help me keep up with industry news despite a

Slow your mind down and bring up positive strengths about yourself

First let me say I love your magazine’s brief but relevant articles.

Assembly of First Nations

or seeing a special exhibit at a museum or art gallery, for example.

Health & Social Secretariat

activities like: an evening at the theatre, an afternoon at a craft show,

Lorraine Cheechoo

liberally sprinkle my calendar with interesting, non-business-related

December ’09 – January ’10

11

101 WAYS TO RELAX

PLANNERS PROVIDE WAYS TO RELAX burn a few calories in the process!

following five pages of relaxing suggestions.

and I feel energized when I leave – and I

relaxed now and invites you to read the

on around me, work away all my stresses

and please know the editor is thoroughly

It allows me to forget about everything going

to everyone who submitted their suggestions

ing my weekly scheduled fitness classes.

our contest on 101 Ways to Relax. Thank you

I find that I am most relaxed after attend-

Planners kindly wrote to us in response to

Sandra Armstrong Surgeons of Canada

of those massage chairs. I have a massage

Royal College of Physicians and

Well, what I did recently was invest in one

music. Stay til the water gets too chilly to stay any longer.

2. Light a fire, grab a book and a blankie and a cup of tea. No better way to wind down... (though of course, after 5 pages, there is a good chance the book will end up on your chest, eyes will be closed, and you may just be having a well-deserved nap!).

Ahhh... there is my perfect weekend... all wrapped up in two simple activities!

before I go to bed to release the tension. This

or hotel (or try to work it into the conference

Leaf Solutions Ltd.

ence, I always book an extra day at the resort

Wanda Leaf, CMP

long, late hours. So when I book the confer-

better and ultimately cope with the “stress” better.

am on my feet for long periods of time and up

of conference coordination – I sleep much

When I book a conference I know that I

has been a godsend during those “crazy” days

Carol Patterson IBM Software Group The best relaxation I have found is to pack my bags and head north to stay with

and ready to work on the next project.

is to be around water. In the summer, I

home relaxed to the family and my business

help to relax, but the one tried-and-true trick

is nothing like the peace and quiet and

message for that extra day. That way, I come

There are several tricks I try to use to

my family and friends for a few days. There

planners’ perks) then I book a pedicure and

wonderful air innersoles.

while they are swimming, waterskiing,

shoes and I treat myself to some of those

and watching others enjoying themselves

that I have several pairs of really comfortable

daybed; I can be either reading or just sitting

Another tip I have: I always make sure

would relax at my cottage on my outdoor

friendliness of a small town community.

Debbie Brooks Ontario Society of Medical Technologists My adrenaline is still pumping right after work, so I put it to good use: When I get

dinner hour and beyond. As an added bonus,

Rare Affairs

evening when there is a fresh blanket of

me enough to deal serenely with the frenzied

Barbara Harris

find it especially relaxing in the early

in good working order with difficult schedules.

enjoy quiet walks along the lake front and

different climates and helps my system to stay

I am lucky to live near Lake Ontario, so I can

coming. This helps to keep me hydrated in

being by the lake to be calming for myself.

I drink lots of water and she keeps the water

is not so easy in the winter, but I still find

A final tip: I ask my assistant to make sure

tubing, or even just playing in the grass. This

home, I stand in the doorway (entering the house is fatal!) call the dogs and take them for a walk in the woods. The peace and quiet, fresh air and exercise all combine to relax

my family members consider walking the dogs

snow cocooning the land/seascape. That is, until the cold settles in, then I’m ready to relax by the fire with a warm cup of tea.

My very most favourite way to let go of a hectic and stressful day: Run a hot tub (I am aromatherapy candles (lavender is lovely),

Ontario Power Generation

blessed with a jacuzzi bath tub!) Light several

Leslee Ainsworth

a “chore” so I get extra points for that and sometimes even use it for leverage… as in, “I walked the dogs, so why don’t you do your share and clear the table!”

length of time you require!

even better!

and prepare to be “blissed out” for whatever

to go for a walk. If there is water nearby then

telephone, lock the door and close your eyes

trick/must do for me is to go to the gym or

Pfizer Canada Inc.

music that soothes your soul, turn off the

Without a doubt, the most important

Janet Emberg

pour a delicious glass of wine, play whatever

Second, turn off the Blackberry. It might be hard the first time, but you can get used

I find it relaxing if I can schedule to stay an extra day after an event. I can wrap-up

Excuse me, I need to go home right now and enjoy this!

to it.

billing, thank staff and ensure all materials have been packed and shipped, rather than Perhaps even have a relaxing massage or

Jasper Park Lodge

dashing to the airport immediately after.

Lorraine Brash, Concierge

Third, a spa – there’s nothing like a good

explore the city. This extra day ensures I

massage and just hanging out in a peaceful retreat for a day.

return ready to tackle the next event.

Oh... this one is so easy!

Andréa Bright, CMP

Ontario Nurses’ Association 10

1. A nice soak in the tub, bubbles, book Maybe some quiet

and a glass of wine.

101 WAYS TO RELAX

Marion G. Fuller, CMP MD Physician Services Inc. December ’09 – January ’10

on the run and instead sit down, clear away any clutter and turn off the television and radio before you sit down to eat.

90. Have a home-cooked meal. Food always tastes better cooked from fresh ingredients. Become a weekend chef if you don’t have time during the week and look at it as a hobby. Use local ingredients simply cooked to preserve texture and flavour.

Try a seasonal salad, cured meats, tasty cheeses and for dessert try seasonal fruit like figs or melons.

91. In vino veritas. Few pleasures are as eternal as having a glass of red wine at the end of the day. Loaded with anti-oxidants that clear out free radicals caused by stress, a few glasses of wine are good for wellbeing and overall health.

Be sure to drink in moderation and have a few alcohol-free evenings during the week.

92. All together now. Encourage family or housemates to share meals, aiming to do it at least once a day and once a week gather for a more celebratory meal, perhaps with wine, candles and guests. This should make all participants a little more sociable and less stressed out.

98. Write to feel right. Try to write in your notebook each day for ten minutes. Forget perfect grammar – just get creative and cluster your thoughts on paper. Here are a few possible subjects • I love summer because…

• My favourite moment • My best friend 99. Draw a stress-free future. Get a sketchbook, some art pencils and let your imagination run free. Maybe the changing of the leaves strikes your fancy, or some interesting people sitting in the park. You don’t need to be Picasso or Emily Carr – just have fun.

100. Reward yourself. After all the demands in your busy day, open a “treat window” – pick up a delicious pastry or maybe some flowers, call a friend for a quick catch-up or read that magazine article you have been meaning to finish.

101. Work to live. If you have outside activities to look forward to, you are more likely to maintain a balanced, relaxed outlook on the world.

THE TIME TO RELAX IS WHEN YOU DON’T HAVE TIME FOR IT.

S IDNEY J. HARRIS

STRESS AND TECHNOLOGY 93. Get down. Ample research has shown that the right music calms the mind and wards of anxiety and depression. And maybe you can right off the cost of your new iPod if you can convince your boss it is making you more productive.

94. Don’t be a tech slave. Check emails once an hour (or better yet twice a day) and, if possible, turn off the phone for an hour.

A study of Microsoft workers found that after replying to an email, they took about 15 minutes to get back on track.

95. Get tech-free. Keep one room free from electronic equipment so you can have silent space to retreat into and daydream, read or nap.

96. Turn off the tube. Try turning off the television one night a week and see if not watching the daily news makes you feel better. We’re sure it will.

LITTLE BREAKS 97. Duly notebooked. Carrying a notebook around to jot down thoughts and ideas will prevent them from going into the ether on a stressful day. Go all out with one that has hand-made paper and a leather binding and complete your writing ensemble with an old-fashioned ink pen for a distinctive feel.

December ’09 – January ’10

9

101 WAYS TO RELAX

FOOD CAN ALSO HELP 75. Avoid stress foods. High-fat processed foods, sugary snacks, alcohol and caffeinated drinks increase and maintain levels of stress hormones, so try to avoid them.

76. Increase your protein intake. When you are stressed, try to eat protein (the source of amino acids) at each meal. Some great sources are meat, fish and eggs, or combine plant proteins like rice and beans.

77. Bananas and apricots.

Potassium helps to control blood pressure, and these two fruits contain plenty of this necessary nutrient, so eat plenty of them. Dried apricots are a great snack food and bananas contain B vitamins that are essential for healthy functioning of brain cells and energy production.

78. Don’t skip lunch. In one recent study, only 3 percent of people took a full hour for lunch. Spending too much time at your desk can frazzle your brain and hamper your brain, so take a break.

79. Chocolate, oh yes! The Aztecs really were on to something – dark chocolate is a potent pick-me-up that relaxes blood vessels which boosts blood flow and reduces blood pressure. Search out the varieties with at least 70 percent cocoa solids.

80. Mix it up. Nuts and seeds can have a sedative effect on the brain. Keep a “trail mix” of high-protein almonds, hazelnuts and sunflower seeds in your drawer to munch on. These all contain the amino acid tryptophan that helps make serotonin, the chemical that creates a feeling of calmness.

8

81. Have a spot of tea. A 2006 study found men who drank black tea recovered more quickly from the effects of stress and felt more relaxed up to 50 minutes later. Enhanced mental performance has also been attributed to the world’s most popular beverage.

82. And make it light. Opting for a light lunch such as a salad, oily fish with whole-wheat bread or even chicken soup is much better than red meats or heavy pasta dishes. Avoid alcohol.

83. Spice it up. Curry dishes with spices like turmeric, cinnamon or cloves can help regulate insulin levels, quelling anxiety.

84. Taste the food. Before eating, smell the aromas and notice the texture and colours of the food. Do they change as you chew and swallow? Be conscious with every forkful.

85. Afternoon delight. A fresh fruit salad topped with yogurt is just what the stress doctor ordered for a quick and tasty snack.

86. Bite the big apple. Working your jaw on a crisp apple will relieve stress and it is a good source of vitamin C and the antioxidant quercetin.

87. Eat by colour. Stress hormones like cortisol deplete the body of essential vitamins.

Build your diet around dark green, yellow and red fruit and vegetables that increase your vitamin content. The antioxidant carotenoids that bring about the vibrant colours also boost your immunity and protect the body against heart disease.

88. Brain food. Aim to eat oily fish (like mackerel and sardines) at least twice a week and snack on walnuts to get your Omega-3 fats and clear your brain.

89. Be sure to eat. Equipping body and mind by eating regular meals is a proven stress-reduction technique. Try to avoid grazing

101 WAYS TO RELAX

December ’09 – January ’10

59. Under pressure. Make a fist with your left hand. The point beneath the tip of the middle finger is a powerfully calming acupressure point. Release tension by exerting pressure onto this point with the tip of your right thumb for one minute.

60. Count to 10. Before you blurt out angry words, count to ten.

After that, if you still feel like saying them, go ahead. That lag time will allow you to express your point of view in a more measured and productive way. To stop rage, stop talking, walk to a window, and simply stare out for a few minutes. Follow a cloud or a plane. Do this for a full five minutes.

61. Punch it out. Seek out leisure pursuits at lunchtime or after work that help you diffuse some of your tension before going home. Kickboxing classes are a great way to learn safe techniques for punching and kicking that allow you to channel your aggression and gain a sense of achievement.

62. Run it off. Just 30 minutes on a treadmill has a calming, sedative effect on your emotions. And fit people seem to shrug off stress better than their couch potato counterparts, according to a study in the American Journal of Hypertension.

63. Out on a wire. We all know learning a new skill is empowering – so why not try trapeze flying or tightrope walking at a circus school? Build up your confidence and core strength while engaging in some weekly lessons.

64. Change is constant. Nothing in life is constant, except for change. If you try to swim against the tide, you will inevitably face disappointment, dissatisfaction and struggle mightily. Try to react in a more measured way when things move in a different direction or technology malfunctions. If you expect well-laid plans to be altered, you’ll be mentally prepared for what comes next.

65. Be every woman. Traditional female ways of dealing with stressful events and situations – befriending and nurturing – have proven to be healthier for people in studies than traditional “male” strategies like withdrawing and acting hostile.

66. Your inner smile. Sit up straight but in a relaxed manner.

Focus on your breathing while you remain calm and imagine an inner smile. Let it rise up from your feet passing up your legs, abdomen, back, chest, arms, hands shoulders and neck, then finally on to your face and head. Feel your muscles relax as it passes through your body leaving a sense of lightness. Retain this inner smile as you step back into the real world.

67. Own some creative space. Try to set aside some space at home that you can turn into an artist’s studio or a darkroom, or at least set up an easel in front of the bedroom window.

December ’09 – January ’10

68. Let there be light. Use blinds instead of curtains to maximize natural light. This has proven to boost wellbeing and clarity of thought – studies have shown students got higher scores when tested in naturally-lit rooms. Also, make it a priority to clean the windows once a month inside and out.

69. Window freshen-up. Open a window for a blast of fresh air (air inside is two to five times more polluted than outdoor air.)

70. Go for comedy. Watching funny movies or shows can reduce stress hormones, promote the release of the growth hormone that governs body repair and boost the body’s killer cells to ward off infection. Just one half hour is enough to ignite these responses.

71. Go for a hobby. One recent study found that men with a hobby were less likely to take sick leave, had less depression, lower stress levels and more effective immune systems.

72. Keep weekends work-free. Make sure every weekend is a relaxation zone. It’s better to work late on weekdays to achieve this if necessary.

73. Go retro. Ask your great-uncle or another older relative about family lunches when stores were closed on Sundays. Use their old recipes and invite some loved ones to sample the results. Then take an afternoon stroll en masse.

74. Raise herbs by the door.

Grow scented, uplifting herbs like lavender, rosemary and mint or plants with relaxing properties like camomile or jasmine. Keep them by a door that allows you to brush them with your hand as you pass to release the fragrant oils. The famous red veggie is easy to grow and can help lower blood pressure. Buy young plants and look for bush varieties that don’t need staking. Grow basil as well for instant tomato salads (add a twist of black pepper and a drizzle of olive oil.) The famous red veggie is easy to grow and can help lower blood pressure. Buy young plants and look for bush varieties that don’t need staking.

*

101 WAYS TO RELAX

7

41. Lists work. Writing down tasks makes them more concrete.

List A comprises short-term tasks that can be achieved in a day; List B tasks that can be achieved in a week and List C has items that might take a month to complete. Order the tasks on each list in terms of priority. Start and end each day by reviewing your list, striking off those that were accomplished and shifting priorities over from List B. Each week, try to complete something towards a task from List C. On Friday, order Monday’s List A. 42. Take stock. Every now and then, step back and ask yourself if you’re following the plan for the day and doing the most useful task for that time. Could anyone else do it more usefully?

43. Think positive. Think “This is a new challenge” rather than “I’ve never done this before.” Focusing on how hard the task is slows you down.

44. Delegate. If you ask people to do something, many will rise to the challenge and feel valued for it. Have a no-holds barred session to work out ways to tackle each other’s problems.

45. The inchworm technique. If you don’t have the time to complete a long task, try to break it down into smaller tasks and do those when you have a few minutes. Five minutes of real focus can help you achieve a lot.

46. Use dead time. In between meetings or while waiting for the coffee to brew or a document to print, make a call, reply to an email, review notes or strike off other short-term tasks.

47. Hire good people. Make it your goal to bring in people who are better than you. Then delegate responsibility.

48. Grasp the nettle. Tackle important, scary things quickly while you feel fresh; save coasting tasks for later in the day.

49. Try to do less multitasking.

A recent report suggests multitasking increases the risks of mistakes and slows down your efficiency rate by disrupting the ability to process information.

6

50. Close the door. Let colleagues know your “open door” hours and make sure you keep to that set time if you feel besieged by people coming in and out of your office.

51. Meetings lite. Could some meetings be avoided by using e-mail attachments or conference calls?

Recheck the routing list of meetings to include only those people who absolutely need to be there.

52. Get it done. Like Nike said, just do it. Act on mail as you open it and make quicker decisions. You’ll free up time and be less stressed about being stressed.

53. File it. Take a few minutes each day to file papers you are not working on, trash the rest. This will unclutter the desk and make you feel that things are being accomplished.

54. Nobody’s perfect. Some people get perfection paralysis, and they put things off through fear of not producing a perfect result.

Aim to be good enough: it may be someone else’s A grade.

55. Focus. Pick an object to focus your mind on, perhaps a stone, a flower, or a spiritual symbol. Look at its colour, shape and texture and think of the qualities it embodies such as strength, solidity or compassion. Then, visualize the image in an intense light between your eyes. Feel its essence with your senses e.g. If it’s a rose detect its sense, thin petals and so on. If the mind drifts, redirect back to the object. After meditating, sit quietly for a few minutes then start working.

56. Pinpoint the source. Try to find the triggers and underlying source of your anger in stressful situations. Being aware of this distinction can help you retreat from heated emotions.

57. Let it go. Repeatedly replaying a stressful scenario in your mind may result in ill health, so try to switch it off and stop thinking about the event in question. One study found holding on to a past event that caused anger or upset suppressed the body’s antibodies that are the frontline troops to help protect the body from infection and disease.

58. Find good things. Positive people and things help you guard against the bad stuff. Think positively to boost psychological and physical health.

101 WAYS TO RELAX

December ’09 – January ’10

22. Be open-minded. Look at each experience as an open canvas with no painted pre-conceived notions or past assumptions. This will assist you in dealing with outcomes that you aren’t expecting.

23. Jaws need to relax too. If you clench your teeth and sense where the muscles twitch, you have located the temperomandibular joint, responsible for tension in the jaw. Rub it in slow circular movements with your first two fingers with as much pressure as necessary.

24. Hold your head high. When we are lost in deep thought or worry, we tend to drop our head. When you walk, look up with your gaze about 20 feet away and imagine you are on a moving sidewalk.

25. Posture for computer work. Your elbows should be at right angles to your upper arms and the wrists level (not sloping down) arms and shoulders relaxed. Resist resting your wrists on the desk. When you stop typing relax your hands and take frequent breaks to circle your shoulders and wrists to shake out tension in your fingers. Try placing the monitor further away and lower than usual, but still directly in front of you, then draw your chin in slightly to lengthen the back of your neck.

26. Let me roll it. Drop your chin to your chest, roll your head to the side, your ear dropping to the shoulder. Roll back and repeat to the other side. Don’t roll the head back, and rely on the weight of your head (not force) to create the stretch.

27. Sitting well. Make sure both feet are flat on the floor and the backs of your thighs are well supported by the seat. Imagine your tailbone dropping, the head rising and space between each vertebra.

28. Adjust that chair. Badly adjusted office chairs often cause lower back problems. The height should allow your feet to be flat on the floor, and move the back of the seat to a position that offers good support to your lower back. Your shoulders should balance over your hips and your ears align with your shoulders.

29. Don’t skip workouts. Write workouts into your schedule (call them appointments) and treat them as sacrosanct.

30. Naptime works. If at all possible, a snooze during the day can make you more productive according to a study of workers who napped for around 30 minutes three times a week at noon.

It also helped this group of men cut their risk of heart problems by more than a third.

31. Schedule downtime. Build in short food breaks and rest times, which might be a quick dash to the corner store or a fast power walk.

December ’09 – January ’10

32. Thank you for being a friend. Being friendly in the workplace is a good idea. A 2003 study found that colleagues who are friends are more productive, perhaps because they read indirect communication cues well. Another study found that people with work buddies had lowered blood pressure readings in stressful work situations.

33. Smile. If you feel like crying, smile instead. Studies show acting happy triggers the biochemical changes that result in happiness, just as people asked to act anxiously resulted in the same physical changes as those who were anxious.

34. Re-connect. Stand up and lift your right arm and left leg, touching your left knee with your right hand. Repeat on the other side, then continue, building up a smooth, flowing action. This helps to connect both hemispheres of the brain, restoring focus and energy.

35. When you’ve had enough, head to the lavatory. Stand with feet hip-width apart, pivot forward, and hang, holding opposite elbows. Relax your neck and upper body. This brings oxygenated blood to the upper body. After one minute, come up slowly, stacking vertebrae one on the other. Bring up your head last.

(Avoid with high blood pressure.)

36. Buffy the stress slayer. A quick nail buffing brings fresh blood and nutrients to your nails.

37. Manicure the blues away. Getting your hands pampered will help release tension in your face and shoulders. Try to find a “holistic” salon that doesn’t use products with formaldehyde and toluene that are associated with fatigue and weakness.

38. Seek out challenges. A little stress is welcome as it brings motivating adrenaline. It may also boost the immune system, suggests research, but only if the challenge is defined, attainable and has an end date after which you can relax. Seek short-term challenges to boost self-esteem: volunteer to give a presentation or make a tricky call. Just make sure you relax afterward.

39. Know the signs. The following symptoms can result from work pressure, so keep a “triggers and symptoms” diary and consult your boss and doctor.

• insomnia • headaches • short temper • digestive complaints • loss of concentration • anxiety and depression 40. Manage that agenda. It helps to divide the day into blocks: for quiet time, meetings, calls, e-mailing, and so on. Block out tasks in your agenda with appropriate timings. Try to schedule a mix of activities to stay focused.

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101 WAYS TO RELAX

5

DURING THE DAY AT WORK, ON A BREAK OR ON THE WEEKEND 10. I’m walking, yes indeed.

Commuters in several studies have said that a large part of their stress comes from a feeling of helplessness and frustration–of being constrained by schedules, traffic lights and the crush of humanity in buses and subways. So, whenever possible, take to the streets and walk to where you need to go.

Check with your employer if they have a mentoring program or check you local community groups to help youth in your area.

16. Get organized. Physical clutter reminds us of things that need to be done and that’s stressful. Remove your physical clutter and you’ll eradicate your mental clutter, plus you’ll feel energized.

17. Rub that brow. Place both index fingers in the center of the forehead, above the eyebrows, fingertips facing. Rub the pads of the fingers toward each other and back again.

11. Think outside the cubicle. Is there anything more alienating than a workbox? So get outside that slave pod for some human contact and try to make the space your own with personal photos, souvenirs and maybe some plants. Surrounding yourself with photos of loved ones can boost endorphins and productivity.

12. LOL. Studies have shown that laughing can help relieve stress and pain as well as boost the immune system. In addition, it’s very contagious; your laughter triggers activity in the brains of those who hear it making them laugh as well, according to one study. So keep ’em rolling in the aisles and we’ll all be better off.

13. H2O input means more output. Drinking up to six glasses of water a day will help you have a clear head, and studies have shown students who drink water during exams score higher.

14. A brisk walk brings benefits. A recent study showed just ten minutes of exercise activity can dissipate lethargy, lift anxiety and ignite a two-hour burst of productivity. And while you walk, figure out a way to get in an even more useful 45-minute session of more intense aerobic activity to elevate mood, reduce blood pressure and increase energy levels.

15. Give back. Giving actually helps us receive a great dose of satisfaction and studies suggest it may help us live longer as well.

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18. Soothing strokes. Stroke from the eyebrow to the hairline in a stream of stress-lifting strokes. While working one side of the forehead, go back to the center and then to the other side.

19. Lunchtime facial. Look for lunchtime specials where you can lie down for 45 minutes while someone cleanses, massages and relieves the stress that accumulates in your face.

20. Be positive. Rethink your negative thoughts; being negative can cause downcast lines by the mouth. Being positive instead will soften your facial tension.

21. For your monitor. Stick this positive quote on your computer: “…all shall be well, and all shall be well and all manner of things shall be well.” Try it as a mantra and say the first part as you take a deep breath and the second as you exhale.

101 WAYS TO RELAX

December ’09 – January ’10

Improve your life balance After last year’s 101 ways to save, now it’s time for 101 ways to relax he recent book Tough Management Without Being a Tough Guy by Chuck Martin had some rather eye-opening statistics.

Consider the following:

T

The Not-So-Good News • Ninety-three percent of executives and managers are working nine or more hours a day • Seventy percent are working ten or more hours.

• For executives and managers, the forty-hour workweek is non-existent – 64 percent are working more than fifty hours per week • A 2004 study into commuters’ stress levels found that heart rate and blood pressure levels approached those of fighter pilots, causing frustration, anxiety and even short-term amnesia Businesspeople, like everyone else, need to unplug and find ways to relax. According to research, the majority of executives have ninety minutes or less of personal time during the workday.

So, the workday is longer and relaxation time is shorter – an unhealthy combination, at best. In addition, the kind of hours worked has changed; the pace of e-mail, video conferencing, more meetings, decisions and the current economy all add up to more personal stress.

If left unchecked, this way of life can cause great unbalance.

So The Planner has come up with 101 ways for planners to relax and keep that balance.

GET OFF TO A GOOD START 1. Start your day by singing. If you love that old Beatles tune or something newer by Rihanna, by all means belt it out as the water runs: singing promotes health by deepening breathing, boosting circulation and improving posture. It also releases endorphins that cancel symptoms of stress. As you start belting out a favourite song, stand taller by letting your tailbone drop and December ’09 – January ’10

picture the crown of your head being pulled to the ceiling.

2. Stretch that thing. Relax the shoulders, place your feet hip-width apart. Stretch both arms above your head, then take a deep breath and reach for the sky with your right hand, stretching all the way to the fingertips. Exhale, and then repeat action with the left hand.

Repeat ten times, alternating sides.

3. The future’s so bright, I gotta wear shades. All you early risers who sit on trains or buses with artificial lights, sit back and relax with your shades on until the sun comes up.

4. The window. Like the Beatles sang, “When you find yourself in the thick of it, help yourself to a bit of what is all around you.” And what better way to do that than looking out the window, letting the ebb and flow of the world remind you of the inconstant and everchanging nature of the world. If you drift into concrete thoughttrails, ease back into a broader, less-focused sense of awareness.

5. Start the workday by doing. Be productive on the commute: write e-mails, letters or finish those reports. Feeling in control of your time is a key to relaxation.

6. Book it. A long commute is just one instance where you have uninterrupted reading time.

7. Do your Planner Sudoku. Brain-teasing puzzles give your brain a workout anytime of the day. Scientists say logic and focus can be developed by these metal aerobics, so tell your boss The Planner’s Sudoku puzzle is both interesting and stimulating.

8. Time it right. If you are a morning person, plan detailed work then and calls after lunch.

9. Let THEM eat cake. Carbohydrates boost serotonin levels, which is why we crave cake and bread in times of stress. Try to stick to whole wheat and have oatmeal for breakfast.

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101 WAYS TO RELAX

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