- [Narrator] Tonight on "WPBS Weekly: Inside The Stories."

Every year we make resolutions.

For many, getting in shape is typically at the top.

Hear what one expert says about the power of weight training to help reach that goal and resume tips to power up your 2023 resume.

Executive career coach, Michelle Nadon, demystifies the secrets to becoming a top candidate.

Also, "All Creatures Great and Small," premieres its third season on PBS.

To celebrate, meet the creators of All Creatures Big and Small, a local fostering and adoption agency for animals of all shapes and sizes.

Your stories, your region.

Coming up right now on "WPBS Weekly: Inside The Stories."

(upbeat music) - [Announcer] "WPBS Weekly:Inside The Stories" is brought to you by: the Watertown Oswego Small Business Development Center, Carthage Savings, the J.M.

McDonald Foundation and the Badenhausen Legacy Fund at the Northern New York Community Foundation.

- Good Tuesday evening everyone.

You're watching "WPBS Weekly: Inside The Stories."

I'm Stephfond Brunson.

The infamous New Year's resolution.

It creeps up every year and for many of us getting in tip top shape is our vow, but is it one we can keep?

Experts say, not only is it possible, it's crucial for our mental and physical health.

(slow bubbly music) (upbeat rock music) - [Gil] Top resolutions for people in the U.S. and Canada is to get fit or lose weight.

Strength training with a personal trainer is one of the most effective ways to help you reach your objective.

Having a confidant and support system gives you the mental energy to stick with your goals and see real results.

- People come into the gym for different reasons.

Some people wanna be able to, you know, have longevity and be able to play with their kids when they're older.

Other people want to just look really good in the mirror.

Other people have been told to come by their doctor.

The first thing we're gonna do with a new client is to find out as much as possible about them and their goals, their fitness level, their experience, health history.

Find out what motivates them, their nutrition habits, bad habits, healthy habits, whatever they have going on in their life that they may need to improve or change.

- [Gil] So how do you find a personal trainer?

A personal trainer should reflect your goals and not just what's trendy or what has worked with other people they've trained.

They must have the knowledge, background and experience to get you to where you want to be.

- So I actually saw a couple people that I follow on Instagram coming here, and I kind of just was seeing their stories and it seemed like a really like good energy type of place.

A very like accepting and welcoming kind of place to come.

And then, yeah, I did a consultation with Stephen.

We kind of talked about where I was at and what I wanted to kind of get to, where I was going, and it just seemed like a really good fit for me.

- [Gil] The trainer is your personal motivator.

They are in your corner specifically dedicated to helping you reach your fitness goals.

They will push you so that you can improve over time, safely and efficiently.

- So the first day is gonna be, we do a physical assessment, right?

We gotta see what we're working with.

So, you know, we'll look at their posture, we'll look at their gait, how they walk, we'll look at their current mobility and flexibility level.

We do a whole functional movement screen.

And then after that, we'll do kind of a baseline strength test.

So we'll see where we're at, at the start, because you know we wanna start them at weights that are reasonable for where they're at.

So we start, you know, slow and we get them to understand the technique of all the big compound lifts and that'll give us an idea of, you know, what their baseline levels is and maybe they have really good lower body strengths but no upper body.

Now going forward after that, generally speaking, getting them stronger, no matter what their goal is, is gonna be the most efficient thing to do in the gym.

- [Gil] To be successful, you must make it a part of your DNA.

Meaning that you must identify internally as someone who now works out.

Beyond that, you have to sleep to recover and you must eat correctly.

- So it's kind of been like a shift in priorities almost, because I am caring so much more about my body and how I'm treating it.

I am, you know, prioritizing my sleep in a different way and I'm eating different foods and things like that.

So it's really just like an overall, kind of like a level up, almost, in my life, I'm feeling like a lot more confident, I'm feeling stronger, like just feeling healthier overall.

And then that of course, just like is so much better for your mental health too.

Like your head just gets into like a better, more like calm, like focused kind of zone.

- Strength training in particular is, I think is the best use of anyone's time in the gym.

With strength training in particular versus exercise, you're actually coming in every day with a goal in mind.

You're gonna set a new record basically, every time you come in, basically, you're gonna do maybe a little bit more reps than you did last time, a little bit more weight than you did last time.

So you're building on what you did last time each time you come to the gym, in a systematic and kind of planned out way.

So that progression is there, whether it looks like a straight line in the first few months, or it's maybe kind of a series of waves, you're still working towards that goal and that progression each time and strength training helps you get there, in the most efficient way possible.

- [Gil] For "WPBS Weekly," I'm Gil Puckett.

(slow music) - Our minds and bodies aren't the only thing we need to keep in good condition, so are our resumes.

In an unpredictable job market, one thing is for sure, employers want reliable, eager employees and all of that starts with serious preparation.

Here's Canadian executive career coach, Michelle Nadon, with five mistakes we can avoid before we expand our current career or prepare for a new one.

(slow music) (slow country music) - I think the biggest mistake you can make with your career is not doing career maintenance.

I kind of jokingly refer to it as career homework but very typically, anybody involved, who's beginning a career or even mid-career, they don't know enough to take care of their career all the way through their career.

They do it in fits and starts and job seekers tend to only take care of their career homework when they're in trouble.

Whereas if you end up doing your career homework, you won't end up in trouble.

You just do it as a regular course of action throughout your life.

So that, I believe, is the most important aspect of managing your career.

It's being sure that you're on top of it at all times.

Another very common mistakes that individuals make with job search is they don't properly research the companies that they're applying to.

And that is critically important because anyone in a career who's been reasonably established can probably go back and point to a job where they were unhappy or they got into the job and all of a sudden the company didn't turn out to be exactly what they wanted.

Well, the important piece there is that, it is up to you, the job seeker, to do your homework on the companies that you're applying to so that you don't end up in a job that you're unhappy with and have to leave and start from scratch somewhere else.

The third most important thing that job seekers don't do when it comes to their career is they don't script and rehearse their answers for interviews and screening calls.

I found years ago, I developed the habit of just making notes for absolutely every phone call I'm ever gonna make or I'm ever gonna take.

And I script an introduction, I script a little bit of small talk if I need it, I script the sort of the meat and potatoes or the qualifications or whatever it is I'm trying to outline and then I script a call to action at the end of it so that I'm actually in control of the transaction without appearing to be in control.

So scripting and rehearsing your answers is a critical, a critically important function, and if you do that, you will be eight times more prepared than your peers and then you'll probably shift to the top of the pile as a result of your preparation.

Mistakes when it comes to your career.

The biggest mistake is individuals, job seekers, don't prepare a business case.

Now, what's a business case?

Well, it's simply making a case for why you would be the best individual possible to take on this job.

And I've brought it down to a very simple formula where all you need to do is answer four questions.

Short format, takes five minutes in terms of preparation.

You answer, why me?

Why would they hire me?

What's unique about me that others will not bring to the table?

Why now?

Oh, that's a good one.

If you answer, "Why now" for yourself, you can always take it back to your actual career plan.

If you have a plan, that will resonate with employers, and they'll know that you're thinking ahead of the game so always tie your why now into your next career move.

The next question is, why this role?

Why would this role be uniquely good for me?

Why would I be uniquely good for this role?

And then finally, and this is the kicker, why this company?

When you're doing your job search research, always go and check the company's mandate, find out what it is that they're doing, for what audience, what product or service are they offering, to what audience and be able to weave that into your answer for why you'd like to join this company.

So it's not enough that you wanna join this company.

What's really important is what the company stands for, what they do, and how your aspirations and values fit into that actual company.

So why me?

Why now?

Why this role?

And why that company?

And if you answer those four questions, you are gold.

The last biggest mistake that any individual can make with their career is not investing in themselves, okay?

Go out, find those courses that you wanna take, find the individuals that you wanna connect with, spend the money and spend the time on your career.

The more you invest in yourself, the more attractive you're going to be to employers and actually the more self-esteem you're gonna have in the process.

So investing in yourself is a really important thing.

And I have a little anecdote from years ago.

There was this program that I wanted to apply for and it was $4,000.

Now that's a lot of money.

And I spoke with my mentor at the time and he said to me, "Why are you worrying about the money right now?

"Why don't you worry about applying "and seeing if you'll even get in?"

And I thought that is some of the best counsel I ever got.

So I did the application, I got in, then I got a loan for $4,000, paid for it, and that course actually kicked off my entire career.

So investing in yourself, get a membership, join an association, buy the clothes that you need to buy, buy the resource materials that you need.

Anything that you can do to strengthen your portfolio will resonate so positively with employers and again, it will add to your self-esteem.

So don't be shy to invest in yourself.

(whooshing sound) - Season three of Masterpiece's, "All Creatures Great and Small" premieres this Sunday right here on WPBS.

To help celebrate this highly anticipated show, we visited a local group that fosters and adopts animals, called, All Creatures Big and Small.

It's a love story really, and it begins with the perfect little dog named Shaggy.

(slow music) (people applaud) (slow music) - That's a good boy.

- [Luke] Shaggy knows he's a good boy.

But things weren't always so good for this lovable canine.

As a matter of fact, he had a rough start.

- Shaggy came from one of our rescue partners in Southern West Virginia.

He was actually in a home and had been attacked by other dogs in the home.

The owners didn't have money for medical care so they kept him in a crate for over a week and his wound slowly became infected and abscessed.

And once Animal Control in the area heard about that, they did go to the house and ask that the dog be surrendered so they could provide medical care for the dog.

- [Luke] That's when All Creatures Big and Small stepped in and with Shaggy in good hands, they began looking for someone to foster him.

It didn't take long for Rachel and Nicco to come to the rescue.

- Shaggy is probably the most simple, easygoing.

Everybody we talk to or sees him is like, "He is the most chill dog."

- He fit in with us so well.

And he was just a little love bug and a very easy dog and that's kind of what we were looking for.

So he's just been kind of our pal and he likes to do everything with us.

- [Luke] All Creatures Big and Small was a nonprofit that started in 2003 by Dr. Beulah Miller.

She and her volunteer team have rescued over 2,700 animals, placing them in loving, responsible, and committed homes with a large focus on keeping up with the animal's medical care.

- We've taken in animals that were strays, we've taken in sick and injured animals, we've provided medical care for them and then we've been able to find them homes.

We get our animals locally, as well as transported from other areas.

We pull from high kill shelters.

So we really help animals in need, you know, no matter where they're from.

- We look for families that are committed to spending time with the pet and making sure that they have the needs met that they need.

They are able to take them to any medical appointments they need to and are willing to work with us to help find that forever home for them.

- [Luke] While based in Jefferson, Oswego, and Onondaga Counties, the organization has no physical location.

Instead, they rely on fosters to help adopt their animals out.

This is where Shaggy comes in.

When Rachel and Nicco decided to foster him, they had no intention of adopting, but they quickly fell in love and decided to keep him.

In the pet foster world, there's a name for that.

- That's called a foster fail.

(Beulah giggles) - A foster fail is when you foster a pet and you end up adopting them.

It's not a negative thing.

We find it as a very positive experience.

It just means that you love that pet and you can't see them go to another home and you want to keep them for yourself and adopt them.

- [Rachel] You know, we went into the whole situation thinking that he would be a foster, but then just seeing him and how he reacted with us, I pretty much knew that we weren't gonna be giving him back from the beginning.

- [Luke] Shaggy's estimated age is five to seven years old but that didn't stop Rachel and Nicco from adopting.

- Everybody wants the puppies and kittens, but the older ones really will attach to you and you know, they'll look up to you and love you as much as you love them.

- They all have such quirky and great personalities that they could fit right into a family without growing up as a puppy.

- [Luke] Regardless of the animal you adopt, there's one thing Dr. Miller recommends.

- If I could have, you know, a word to get out there for all of my pet parents that follow us in other rescues, I think it would be to make sure that you're keeping up with preventative care.

You know, finding veterinary appointments these days with pet ownership being up and actual veterinarians being, you know, our numbers are down.

Make sure you get them in for their vaccines to a clinic.

Get them in for their wellness visits.

- [Luke] In Jefferson County for "WPBS Weekly," I'm Luke Smith.

(whooshing sound) - Being a veterinarian is admirable work.

Caring for creatures who can't voice their needs takes great compassion.

Thanks to Beulah of All Creatures Big and Small, each animal they take in, is given that compassion, which brings us to the premiere of season three of "All Creatures Great and Small."

Here's a sneak peek of what to expect in this fresh new season, which premieres this Sunday at 9:00 p.m. right here on WPBS.

(slow music) - We make a good team.

- What he means is he couldn't do it without me.

(slow gentle music) ♪ We're under the sun ♪ ♪ Diving in ♪ - [Veterinary] She's in safe hands now.

(cat screeching) (veterinary groaning) (chuckles) - Surviving Siegfried.

- [Siegfried] You really must start taking more responsibility.

- I'm trying.

- You are extremely trying.

- You really are the most ridiculous creature.

- I hope you're referring to the dog.

♪ Now's it's your time ♪ ♪ One more step ♪ ♪ It's all or nothing ♪ ♪ It's all or nothing ♪ - It is perfect.

- But how can in good conscience, watch those young lads go off their training whilst I stay here?

- You'll protect more people by preventing TB spread than you ever would with a gun in your hand.

♪ Now is your time ♪ - But I can't lose him.

- Everyone under this roof is in my care.

(upbeat tempo music) (whooshing sound) - As the snow continues to fall outside, one regional musician captured its beauty in the most poetic way.

Cam Caruso of Oswego sings his original tune, "Snowflakes."

with a voice that could melt butter and snow, enjoy.

(drum roll) - My name is Cam Caruso and I'm a singer-songwriter.

So I learned guitar when I was 14 after playing all of the "Guitar Hero" games growing up.

And my mom, she inspired me to go into choir as well just to kind of get the guitar and the voice going.

When I was 18, I started going to Open Mic at Old City Hall in Oswego.

After that, I mustered the courage to start performing out.

It started as a part-time job when I was in college and I've been in love with it ever since, and I've just had a lot of motivation to keep going throughout the years.

The song I'm going to be performing tonight is called "Snowflakes."

And it started off just with a guitar riff that I had in mind.

And then I thought about someone who's woven in and out of my life and I've, it kind of teases the idea of being able to meet later on in life and starting something new and beautiful that maybe not everyone comprehends, but you guys get it or you two will get it.

And hence the name "Snowflakes," because all types of connections are unique and they're not like, they're not similar to one another.

My name is Cam Caruso, and this is, "Snowflakes."

(slow guitar music) ♪ Our paths just cross and intertwine ♪ ♪ Making a beautiful design ♪ ♪ Only our eyes can appreciate ♪ ♪ Like a snowflake in the Wintertime ♪ ♪ What we have is once in a lifetime ♪ ♪ So let the snowflakes fall and accumulate ♪ ♪ And all the roads lead back to you somehow ♪ ♪ Who would have thought this is how we turn out ♪ ♪ Let's keep this for all four seasons ♪ ♪ If that's not too strange ♪ ♪ We'll sing in the rainbow and castles ♪ ♪ Watch all the reefs change ♪ ♪ We'll have these moments and our memories ♪ ♪ For our next of kin ♪ ♪ My dear I hope we can prove ♪ ♪ That it's never too late to begin ♪ ♪ Our minds attempt to justify ♪ ♪ Why wouldn't snowflakes multiply ♪ ♪ I'm ready to let my heart take the lead ♪ ♪ And I'm aware (indistinct) on before ♪ ♪ We don't know what the future has in store ♪ ♪ We know from life that nothing is guaranteed ♪ ♪ And all the roads have led us here right now ♪ ♪ We're only human for having doubt ♪ ♪ So let's keep this for all four seasons ♪ ♪ If that's not too strange ♪ ♪ We'll sing in the rainbows and castles ♪ ♪ Watch all the leaves change ♪ ♪ We'll have these moments and our memories ♪ ♪ For our next of kin ♪ ♪ My dear, I hope we can prove ♪ ♪ That it's never too late to begin ♪ (slow guitar music) ♪ When it gets cold outside ♪ ♪ I hope time freezes still ♪ ♪ Safe to say we've had enough to kill ♪ ♪ So let's keep this for all four seasons ♪ ♪ If that's not too strange ♪ ♪ We'll sing in the rainbows and castles ♪ ♪ Watch all the leaves change ♪ ♪ We'll have these moments and our memories ♪ ♪ For our next of kin ♪ ♪ My dear I hope we can prove ♪ ♪ That it's never too late to begin ♪ (slow guitar music) (whooshing sound) - What's going on in your community?

Here's a look at upcoming events for January on both sides of the border.

(whooshing sound) (slow gentle music) That does it for us this Tuesday evening.

Join us next week for a fresh look "Inside The Stories."

Venture into the Kingston Repair Cafe, items you can't fix on your own can be taken care of by others in the community.

And meet Oswego County author, Ann Callaghan Allen, her historic book introduces readers to a 19th century independent businesswoman who had it all and lost it all.

Also, Poet Chris Citro joins us in the WPBS Studios with his quirky and colorful stances.

Meantime, we wanna tell your story.

If you or someone in your community has something meaningful, historic, inspirational, or educational to share, please email us at wpbsweekly@wpbstv.org and let's share it with the region.

That's it for now, everyone.

We'll see you again next week, goodnight.

(slow music) - [Announcer] "WPBS Weekly: Inside The Stories" is brought to you by the Watertown Oswego Small Business Development Center, a free resource offering confidential business advice for those interested in starting or expanding their small business.

Serving Jefferson, Lewis and Oswego Counties since 1986.

Online at watertown.nysbdc.org.

Carthage Savings has been here for generations, donating time and resources to this community.

They're proud to support WPBS-TV online at CarthageSavings.com.

Carthage Savings, mortgage solutions since 1888.

The J.M.

McDonald Foundation.

And the Badenhausen Legacy Fund at the Northern New York Community Foundation.

(slow music) ♪ Our paths just cross and intertwine ♪ ♪ Making a beautiful design ♪ ♪ Only our eyes can appreciate ♪ (slow music)