DFMWR Live & Explore by Marketing Fort Buchanan

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Events Guide â&#x20AC;˘ October 2010 Fort Buchanan, Puerto Rico

OktoberFest at the Club CYSS Autumn Fest Extravaganza Family and MWR Welcomes 1st MSC Soldiers from Iraq Domestic Abuse Prevention Month October DFMWR

Events Calendar www.buchananmwr.com

october 2010 • DFMWR Events Guide

Live & Explore 1 Year Anniversary

Live & Explore Fort Buchanan DFMWR Event & Information Guide celebrates its 1st anniversary and with that comes a new series of changes. We first came to you in our October edition 2009 and over the last year our newspaper has gone through quite a development. We’ve published information, in order to address the most important issues, trends and developments related to Family and MWR in Fort Buchanan. We’ve received a lot of support and criticism. In fact, there is nothing more valuable than constructive criticism which is basically the only thing which makes our content better and our newspaper more useful. Therefore we’d like to thank all readers who’ve been sharing their ideas and suggestions, spreading the word and supporting us. We are here to support Soldiers and their Families, provide them with valuable information that will improve their lives and promote a healthy way of living. We dedicate this anniversary to You. Now, the staff of Live & Explore Event Guide invite you to enjoy our new look, our new name and new ideas.

INSIDE EVERY ISSUE: • What’s HOT in our Programs • Army Family Covenant • Discovering Puerto Rico and its Attractions • Community Recreation Division • What are you reading? New in the Post Library • Things to do... October’s Event Calendar • Sports, Fitness and Outdoor Recreation • Army Community Service • Child, Youth & School Services • On-post Entertainment • Paid Advertising & Classified

IN THIS ISSUE: Domestic Abuse Prevention Page 1 Autumn Fest, Haunted Fest Flea Market & NAF Sale Page 2 Fitness - Static Stretching VS Dynamic Stretching Page 6 Career Planning for Surviving Spouses and Parents Page 7 OktoberFest & Bohemian Nights Page 9

www.buchananmwr.com Directorate, Family and Morale, Welfare and Recreation • Mr. Dallas J. Petersen, Director DFMWR Admin. Officer Ms. Lauren Ramos T- 787-707-3135 Business Operations Division & Acting Community Recreation Division • Chief: Jerome Hesby • T- 787-707-3373 Bldg. 390 Child, Youth & School Services • Chief: Ms. Carmen Dieppa T-787-707-3399 /3598 • Bldg. 1147, Coconut Grove Army Community Service • Chief: Mr. Rafael Gilestra T- 787-707-3292/3709/3804 • Bldg. 1019-A, Buchanan Heights Marketing, Advertising & Commercial Sponsorship • Marketing Coordinator and Editor: Ms. Grace Meinhofer • T- 787-707-3719 Bldg. 136, Miles Loop Street A World of Opportunities to reach the Military Market in the Island For Commercial Sponsorship and/or Paid Advertising Call Ms. Mariana Urrutia at 787-707-3703 F. 787-707-3715 or e-mail: mariana.urrutia@us.army.mil

What’s HOT in our programs Welcome Home Soldiers!! On Sunday September 19th, one hundred Reservists from 1st MSC Unit 35 in Aguadilla, PR arrived home after 1 year of deployment. Soldier’s families and friends where eagerly waiting their loved ones at the reserve were volunteers had prepared a warm welcome home feast with food and live music for all. The happiness of these Families and Soldiers was remarkable when they got to see each other after 1 year. Fort Buchanan’s Family & MWR was part of this Welcome. Our members aided the 1st MSC Family Readiness Group volunteers and gave out to Soldier’s Welcome Home Packets and giveaways for all. Family and MWR wants to thank all these Soldiers and Families for their hard work and sacrifice to defend our Nations Freedom.

Photo above: Staff SGT Rosado with her daughters Paola & Alex and Nancy Sandoval. Above center: SGT Javier Ortiz, Roxana Fuentes, their son Alexander Ortíz Above right: DFMWR Staff, Mariana Urrutia, Guilliana Estrella Hernández, Estrella Casanova, Grace Meinhofer. Right: SGT Ríos Family Members. Far right: Romantic re-encounter.

This is an unofficial publication produced by Marketing, Advertising & Commercial Sponsorship Branch, Fort Buchanan, P.R.

Keeping the promise...

Army Family Covenant

AM I BEING ABUSED? By: Wilda Diaz, Family Advocacy Program Manager

Being in an abusive relationship is like framing yourself in a lie. Your life may look so “right” for outsiders, but, your Family life is far from right. In your heart, you know that the abuse you are suffering is wrong. You may seem to be the only one in your relationship who grasps this. In fact, you may be led to believe that “you are crazy and that it’s all in your head.” You may feel so alone, and your voice remains unheard. If you are an abused man you may feel embarrassed to tell your male friends or even Family members. No one deserves to be disrespected, humiliated, controlled and/ or physical injured. The Family Advocacy Program (FAP) can help you to identify spouse or intimate partner abuse. There is confidential help/support through the FAP/Victim Advocate Services Program for both women and men. Know that you are not alone and help is just a telephone call away! Please call the Family Advocacy Program at 787-707-2044/3709.

For schedule and information of FAP classes please call Ms. Carmen T. Rivera, FAP Educator at 787-707-3698 or via e-mail: carmen.t.rivera1@us.army.mil For the Sexual Harassment/Assault and Response Program (SHARP), Victim Advocate Services, Transitional Compensation (TC) Program, and Family Advocacy Program related information please call Ms. Wilda Díaz, FAP Manager & SARC at 787-707-3709 or via e-mail: wilda.diaz@us.army.mil

Discovering Puerto Rico and its Attractions Bosque Seco de Guánica If you want to experience a different adventure the Bosque Seco de Guánica is the perfect site, with a captivating terrain, pintoresc views and a fascinating wild life. The Guánica State Forest is a subtropical dry forest located in southwest Puerto Rico. The area was designated as a forest reserve in 1919 and a United Nations Biosphere Reserve in 1981. It is considered the best preserved, subtropical forest and the best example of dry forest in the Caribbean. Located in the dry orographic rain shadow

of the Cordillera Central, Puerto Rico’s driest area, temperatures in the forest are, on average, around 80 °F in shaded areas and 100 °F in exposed areas. Approximately half of Puerto Rico’s birds and nine of 16 the endemic bird species occur in the Guánica State Forest. It also has more than 700 plant species, of which 48 are endangered and 16 are endemic to the forest.

october 2010 • DFMWR Events Guide

Family Advocacy Program Classes for October • Prevention of Teen Dating Violence Booth Monday, October 5th, 10:00 am - 1:30 pm at Antilles High School. • Domestic Violence Prevention Month Booth Wednesday, October 13th, 3:00 pm - 5:30 pm at CDC/SAS. • Domestic Violence Prevention Educational Booth at AAFES Thursday, October 14th, 9:30 am - 2:00 pm at Antilles High School • Prevention of Teen Dating Violence October 19th, 3:00 pm at CYSS/Teen Center Friday, October 8th , 10th grades Friday, October 22nd, 11th grades 7:45 am - 2:00 pm at Antilles High School • Parenting of Teens Parenting of Teens 4: Wednesday, October 6th Parenting of Teens 5: Wednesday, October 13th Parenting of Teens 6: Wednesday, October 20th 9:30 am - 11:30 pm • Family Stress and Anger Management Class Thursday, October 7th , 10:00 am - 12:00 pm and 3:30 pm - 4:30 pm at ACS, Bldg. 1019-C. • New Parents Support Program/ Morning Playgroups, Tuesday, October 12th, and 26th, 9:00 am - 11:00 am at CDC, Bldg. 1000, Buchanan Heights. • Preventing Family Violence Thursday, October 21st, 10:00 am - 12:00 pm at ACS, Bldg. 1019-D. Information Booth at ACS from 7:00 am - 5:00 pm. • Parenting Children Ages 5 - 12 What’s your style and how does it influence your child? Thursday, October 28th, 3:00 pm - 4:30 pm at ACS, Bldg. 1919-D. • Family Stress Management for Pre-Teens Wednesday, October 27th , 7:45 am - 2:00 pm at Antilles High School for 9th grade.

Family Advocacy Program (AR 608-18)

Domestic Violence & Child Abuse/Neglect Reporting Procedure • Fort Buchanan Police 24 Hours - Report Point of Contact (RPOC) 787-707-3337 • RAHC/FAP Treatment Social Worker 787-707-2044 or 787-420-9316 • Crisis Hot Line 787-749-1333 • Community Legal Office (Oficina Legal de la Comunidad) Domestic Violence Court Room (Sala Especializada En Casos De Violencia Doméstica) 787-764-0524 - 787-751-1600 787-751-1867 • For Additional Information during duty hours FAP Manager 787-707-3709

2 Community Recreation Division october 2010 • DFMWR Events Guide

Flea Market

NAF Sale

Our signature Flea market is once again around the corner. Find great deals, low prices or even hidden treasures on Saturday October 16th at the PX/ AAFES parking lot starting at 9:00 am. If you are looking to start your own business to increase your income, you still have time to reserve a table. Tables are available for only $20, registration deadline is October 12th. Don’t miss this great opportunity and call 787-707-5105 to reserve a table TODAY!!

Saturday, October 16th, from 9:00 am 4:00 pm at DFMWR Warehouse, Bldg. 608 & Bldg. 613. Child and Youth School materials and Kid’s Furniture available for sale. Excess property as is condition. Open to ID Card Holders, Active Duty and dependants, Retirees, DoD Civilians. For more information call 787-7073974 / 3215.

How to Preserve a Jack-o-Lantern and Prevent Mold Rotting When pumpkin carving is complete, the fresh Jack-o-lantern must be placed inside a preservation bath to kill bacteria, mold spores and to infuse the pumpkin with moisture. Use the following steps to delay rotting and prevent mold in a carved pumpkin: • Fill a sink or plastic tub with a mixture of water and bleach – two teaspoons of bleach for every gallon of water. • Submerge the freshly carved pumpkin in the bleach and water mixture and leave it in the solution for eight hours. • Wearing rubber gloves, remove the pumpkin from the preservation solution of bleach and water. • Place the carved pumpkin on a section of newspaper and allow it to air dry. • Once the pumpkin is dry, spray the interior and exterior of the pumpkin using a preservation product like Pumpkin Fresh® spray and other similar products that are available at party stores or in craft stores and department stores. When handling the carved pumpkin, it’s important to wear rubber gloves to prevent contamination from bacteria. Excerpt from Suite101.com

EDIS Developmental Screenings October 18th thru 20th

• Do you think your toddler is not speaking as he/she should for his/her age? • Are you concerned that he/she does not play or learn like most children his/her age? • Can your child crawl, walk, run, and jump like other children his/her same age? If you are concerned about your child’s development, (and your child is entitled to the Department of Defense schools –DDESS), call and make an appointment with our early interventionists for a developmental screening. For more information contact: Educational & Developmental Intervention Services (EDIS), 1140-1141 Chrisman Road. (787) 707-2165 / 2167 / 2169

Team Member Highlight Laura López was recently promoted to Front Desk Leader at our EL Caney Lodging. She has been working at El Caney Lodge as a front desk clerk since March 28, 2007. Her Manager Nilka Ortiz described her as an excellent employee; always going the extra mile for any guest or co-worker. On October 23rd, 2009 Laura was the front desk clerk on duty when the CAPECO explosion occurred, She was very proactive and remained calm during the event. Family and MWR is proud to have you on board!!

What are You Reading?

NEW! Classical Movies The American Film Institute’s top 100 Classical Movies are available on DVD at the Fort Buchanan Post Library. Classic titles like Casablanca, Gone With the Wind, and To Kill a Mockingbird are available for you to enjoy. The check out limit is 3 movies per family for 4 days. Visit the Library for a complete listing of the AFI’s top 100 movies.

Story Time

The Fort Buchanan Post Library offers a story hour along with a craft. Story Time will be on Wednesday, October 13th, 2010 at 3:00 pm and the theme will be Celebrating Autumn. Children between the ages of 1 to 9 years old are welcome and must be accompanied by an adult. For more information, visit or call the Library at (787) 707-3208. Customers’ first choice of new books and DVD selections, October 1st, 10:00 am. Computer Orientations Wednesday, October 20th at 10:00 am. Library Coupon Club Thursday, October 28th, 2010, 11:00 am – 12:00 noon.

October DVD Releases

• Ajami (Blu-ray) • Abandoned (Blu-ray) • Brooklyn’s Finest (Blu-ray) • Repo Men (Blu-ray) • Back-up Plan (Blu-ray) • Disney’s Pinocchio • The Firm • Arab and Jew • Hamlet • Maria Full of Grace • Twin Daggers • Triage • Date Night • Joneses • Multiple Sarcasms • Death Note • Don Mckay • Crochet Stitches in Motion • 13th Warrior • Verdi: Aida • Death At A Funeral • City of your Final Destination • Square • Vegan Cooking for Animal Lovers • Furry Vengeance

Message from the Veterinary Treatment Facility Tuesday, September 28th 2010, marked the fourth annual World Rabies Day. This event was intended to raise awareness and understanding about the importance of rabies prevention. Rabies is a deadly disease that affects the central nervous system. The Rabies Virus can affect all warm-blooded animals including: mongoose, raccoons, bats, skunks, foxes, coyotes, and domestic animals like, dogs, cats, horses, cattle, as well as humans. People take the necessary steps to keep themselves, their family, and their pets free from rabies. What can you do? Follow these simple steps to do your part with rabies control:

New at the Library

october 2010 • DFMWR Events Guide

Read the Book, See the Movie Each month, prior to the movie event, copies of the selected title will be available at the Library. See the movie and receive and a free bag of popcorn even if you haven’t read the book. For more information about Read the Book, See the Movie, visit or call the Library at (787) 707-3208.

The Grapes of Wrath (PG) Thursday, October 21st at 5:30 pm Adapted by Nunnally Johnson from John Steinbeck’s classic novel, the film tells a simple story about Oklahoma farmers leaving the depression-era dustbowl for the promised land of California, but it’s the story’s emotional resonance and theme of human perseverance that makes the movie so richly and timelessly rewarding. It’s all about the humble Joad family’s cross-country trek to escape the economic devastation of their ruined farmland, beginning when Tom Joad returns from a four year prison term to discover that his family home is empty. He’s reunited with his family just as they’re setting out for the westbound journey, and thus begins an odyssey of saddening losses and strengthening hopes. As Ma Joad is the embodiment of one of America’s greatest social tragedies and the Okie spirit of pressing forward against all odds. The Grapes of Wrath is one of the finest films ever made.

The Jane Austen Book Club (PG-13) Thursday, November 18th at 5:30 pm. In California’s Central Valley, five women and one man join together to discuss Jane Austen’s novels. Over the six months they meet, marriages are tested, affairs begin, unsuitable arrangements become suitable, and love happens.

FREE

POPCORN!

The Fort Buchanan Post Library celebrates Hispanic Heritage Month with a display of various reading materials available for check-out. Featured Book for Hispanic Heritage Month

Sonia Sotomayor: First Hispanic U.S. Supreme Court Justice Written by: Lisa Tucker McElroy

• Vaccinate your pets per your veterinarian’s recommendations • Maintain control of your pets to reduce their exposure to wildlife • Spay or neuter to decrease the number of stray animals • Report any stray or ill animals to animal control • Go to the Emergency Room immediately if bitten • Avoid wildlife that can transmit rabies: mongoose, bats, and stray cats and dogs If you need to get your dog or cat vaccinated against rabies, please call the Fort Buchanan Veterinary Treatment Facility at 787-707-2038 to schedule an appointment.

Sonia Sotomayor grew up in New York City, the child of working parents for whom English was a second language. Her family loved learning, and young Sonia knew from a very early age that she would grow up to be a lawyer and a judge. The road was not easy. Sonia struggled with diabetes and lost her father when she was only nine. Still, she achieved her dreams. When President Barack Obama nominated Sonia Sotomayor to the Supreme Court of the United States, the country celebrated. Not only would the Supreme Court welcome its third woman justice but also its first Hispanic member. Many Americans saw the appointment of the first Hispanic justice as an important step in the civil rights movement.

October 2010

Domestic Abuse Prevention, Fire Prevention &

Hispanic Heritage Month

& Explore

Live

• Golf Lessons @ Course Complex

787-707-3852

• CYSS Hired Chief, Directors & Managers For more details call 787-707-3432 (October 4th-8th) • Karate Lessons 4:00 pm @ Comm. Club 787-707-3787 • Indoor Cycling @ 5:30 am, 12 noon, 4:30 pm & 6:30 pm • Tennis Lessons 3:00 pm @ Tennis Court 787-707-3787 • Cultural Basic Conversational English Class 10am @ ACS bldg. 1019

1:00 pm @ Bowling Center

787-707-3272

Hauntedfest 3:00 pm @ Comm. Club

WEEKLY EVENTS:

• Kids Swimming Lessons 4pm/5pm @ Water Spout • Cultural Basic Conversational English Class 10am @ ACS Bldg. 1019 • CYSS Karate Lessons 4:00 pm @ Comm. Club 787-707-3787 • Parenting of Teens Part 1 9:30 am @ ACS Bldg. 1019 • Indoor Cycling @ 5:30 am, 12 noon, 4:30 pm & 6:30 pm • Tennis Lessons 3:00 pm @ Tennis Court 787-707-3787 • Kids Swimming Lessons 4pm/5pm @ Water Spout • Cultural Basic Conversational English Class 10am @ ACS Bldg. 1019 • Zumba Fitness 5:00 pm • Indoor Cycling @ 5:30 am, 12 noon, 4:30 pm & 6:30 pm • Story Time 3:00 pm @ Post Library • Returning Stateside Smooth Move Orientation 2:00 pm @ ACS Bldg. 1019

• CYSS Hired Orientation 787-707-3432

• CYSS Karate Lessons 4:00 pm

@ Comm. Club 787-707-3787 Every Monday: • Zumba Fitness 5:00 pm • Indoor Cycling @ 5:30 am, 12 noon, 4:30 pm & 6:30 pm • Tennis Lessons 3:00 pm @ Tennis Court 787-707-3787 • Cultural Basic Conversational English Class 10am @ ACS bldg. 1019 • CYSS Hired Job Placements 787-707-3432

• CYSS Karate Lessons 4:00 pm @ Comm. Club 787-707-3787 Every Monday: • Zumba Fitness 5:00 pm • Indoor Cycling @ 5:30 am, 12 noon, 4:30 pm & 6:30 pm • Tennis Lessons 3:00 pm @ Tennis Court 787-707-3787 • Cultural Basic Conversational English Class 10am @ ACS Bldg. 1019

• Piano & Guitar Classes 2:30pm @ AMS room E-9 • Adults Swimming Lessons 12:00 pm • Water Aerobics10:00 am & 6:00 pm • KidsSwimming Lessons @ Water Spout • Library Homework Help Elementary & Middle School @ 2:30 pm • CYSS Hired Career Launch For more details call 787-707-3432

• Kids SwimmingLessons 4pm/5pm @ Water Spout • Cultural Basic Conversational English Class 10am @ ACS Bldg. 1019 • CYSS Hired! Job ready! 787-707-3432 • CQDT Class 6:00 am @ Fitness Center • Computer Orientation @ Post Library 10am • YS Pursuing Victory w/ Honor Fun Run 4pm @ Pee Wee Field

• Cultural Basic Conversational English Class 10am @ ACS Bldg. 1019 • Flag Football Registration Deadline • Kids Swimming Lessons 4:00 pm/ 5:00 pm @ Water Spout

• Adapting to the Military Lifestyles / Scrapbooking Class 3pm @ACS 1019

4:00 pm @ Comm. Club & Conference Ctr. • Piano & Guitar Classes 2:30pm @ AMS room E-9 • Adults Swimming Lessons 12:00 pm • Water Aerobics10:00 am & 6:00 pm • KidsSwimming Lessons @ Water Spout

• Kranking Demonstration 10:00 am / 4:00 pm @ Fitness Center • Piano & Guitar Classes 2:30pm @ AMS room E-9 • Adults Swimming Lessons 12:00 pm • Water Aerobics10:00 am & 6:00 pm • KidsSwimming Lessons @ Water Spout • Library Homework Help @ 2:30 pm • Teen Center Extended Hours ‘till 8:00 pm BBQ 4:00 pm @ Comm. Club • CYSS Hired! Parents Orientation • CYSS Lights on Afterschool 4pm CCCC • Adapting to the Military Lifestyles / Scrapbooking Class 3pm ACS 1019 • Piano & Guitar Classes 2:30pm @ AMS room E-9 • Adults Swimming Lessons 12:00 pm • Water Aerobics10:00 am & 6:00 pm • Read the book, See the Movie @ 5:30 pm Post Library: The Grapes of Wrath

• Piano & Guitar Classes 2:30pm @ AMS room E-9 • Adults Swimming Lessons 12:00 pm • Water Aerobics10:00 am & 6:00 pm • KidsSwimming Lessons @ Water Spout • Library Homework Help @ 2:30 pm • Coupon Club @ Library 11:00 am • BBQ 4:00 pm @ Comm. Club

• Cultural Basic Conversational English Class 10am @ ACS bldg. 1019

4:00 pm @ Comm. Club & Conference Center • Teen Center Extended Hours ‘till 8:00 pm

• Cultural Basic Conversational English Class 10:00 am @ ACS Bldg. 1019 • Teen Center Extended Hours ‘till 8:00 pm

• CYSS Hired! Interviews 787-707-3432 • Cultural Basic Conversational English Class 10:00 am @ ACS Bldg. 1019

• Steak & Karaoke 4:00 pm @ Comm. Club & Conference Ctr • Bohemian Night 5:00 pm @ Comm. Club & Conference Ctr • Scary Friday at the Cycling Happy Hour @ Fitness Center 5:30pm CYSS

• Family Bowling 1:00 pm @ Bowling Ctr 787-707-3272

• Columbus DAY Golf Tournament 8am @ Golf Course Complex 787-707-3852

• Family Bowling

4:00 pm @ Community Club & Conference Center • Steak & Karaoke Night 4:00 pm @ CCCC Every Thursdays & Fridays: • Teen Center Extended Hours ‘till 8:00 pm

EverySaturday: • Step Aerobics 9:00 am & • Indoor Cycling 10:30 am @ Sports & Fitness Center • Tennis Lessons @ 3:00 pm

EverySaturday: • Step Aerobics 9:00 am & • Indoor Cycling 10:30 am @ Sports & Fitness Center • Tennis Lessons 3:00 pm @ Tennis Court 787-707-3787

• Flea Market 9:00 am-4:00 pm @ PX Parking Lot • NAF Sale 9:00am-4:00 pm @ MWR Warehouse Bldg. 608 & 613 EverySaturday: • Step Aerobics 9:00 am & • Indoor Cycling 10:30 am @ Sports & Fitness Center • Tennis Lessons 3:00 pm @ Tennis Court 787-707-3787

• EverySaturday: Step Aerobics 9:00 am & Indoor Cycling 10:30 am @ Sports & Fitness Center • Youth Sports Tennis Tournament Buchanan vs. Guayama 6:00 am @CRD Tennis Courts

ganza

Extrava

6:00 pm @ Cabaña Picnic Area • Steak & Karaoke 4 pm @ Comm. Club & Conference Ctr • Cosmic Bowling 6:00 pm @ Bowling Center • Month End Madness Golf Tournament 12:00pm @ Golf Course Complex • Haunted Fest 400 pm @ Comm. Club

1:00 pm @ Comm. Club EverySaturday: • Step Aerobics 9:00 am & • Indoor Cycling 10:30 am @ Sports & Fitness Center • Tennis Lessons 3:00 pm @ Tennis Court 787-707-3787

• Monday -Friday: Lunch Buffet & Cold Cut Sandwich, Soup or Salad Special at the Community Club & Conference Center • Monday & Thursday – Teen Bowling Special, 3:00 pm, Bowling Center • Wednesday – Close Quarter Defense Tactics 6:00 am at the Fitness Center, Malanga’s Evening on Par 3 @ Golf Course Complex •Tuesdays & Thursdays- BINGO 6:00 pm at the Community Club & Conference Center • Thursdays – BBQ @ Club’s Borinquen Lounge & Patio • Fridays- Steak & Karaoke Nights Community Club & Conference Center • Thursdays and Fridays- Lunch-A-Bowl, 11:00 am, Bowling Center Every Wednesday at 1 pm: Survivor Outreach Services Program (SOS) Life Skill Classes starting August 11th • Thursdays & Fridays - Teen Center Extended Hours ‘till 8:00 pm • Tuesdays & Thursdays - Water Aerobics Sessions, 10:00 am & 6:00 pm / Adult Swimming Lessons, 12:00 pm at Water Spout • Tuesdays - Library Homework Help at 2:30 pm • Mondays, Wednesdays & Fridays- Cultural Basic Conversational English Class, 10:00 am, ACS Bldg. 1019

october 2010 • DFMWR Events Guide

Sports & Fitness

Static stretching vs dynamic stretching By Rafael Brisueño, Athletic Trainer at Fort Buchanan Fitness Center. NSCA, ACE-CPT, AFAA-GFI

If you’re like most of us, you were taught the importance of warm-up exercises back in grade school, college and even the armed forces and you’ve likely continued with pretty much the same routine ever since. Science, however, has moved on. Researchers now believe that some of the more entrenched elements of many athletes’ warm-up regimens are not only a waste of time but actually bad for you. The old presumption that holding a stretch for 20 to 30 seconds — known as static stretching — primes muscles for a workout is dead wrong. Old school stretching from the 70’s to 90’s actually weakens them. Recent studies reveal, athletes generated less force from their leg muscles after static stretching than they did after not stretching at all. This stretching decreases muscle strength by as much as 30 percent. Also, stretching one leg’s muscles can reduce strength in the other leg as well, probably because the central nervous system rebels against the movements. “There is a neuromuscular inhibitory response to static stretching,” says Rafael Brisueño, Athletic Trainer at the Fort Buchanan Fitness Center. The straining muscle becomes less responsive and stays weakened for up to 30 minutes after stretching, which is not how an athlete wants to begin a workout. THE RIGHT WARM-UP should do two things: loosen muscles and tendons to increase the range of motion of various joints, and literally warm up the body. When you’re at rest, there’s less blood flow to muscles and tendons, and they stiffen. “You need to make tissues and tendons compliant before beginning exercise,” Rafael says. A well-designed warm-up starts by increasing body heat and blood flow. Warm muscles and dilated blood vessels pull oxygen from the bloodstream more efficiently and use stored

muscle fuel more effectively. They also withstand loads better. To raise the body’s temperature, a warm-up must begin with aerobic activity, usually light jogging. Also a combination of aerobic activity and dynamic stretching is an excellent alternative. Most coaches and athletes have known this for years. That’s why tennis players run around the court four or five times before a match and marathoners stride in front of the starting line. But many athletes do this portion of their warm-up too intensely or too early. And a number of recent studies have demonstrated that an overly vigorous aerobic warm-up simply makes you tired. Most experts advise starting your warm-up jog at about 40 percent of your maximum heart rate (a very easy pace) and progressing to about 60 percent. The aerobic warm-up should take only 5 to 10 minutes, with a 5-minute recovery. (Sprinters require longer warm-ups, because the loads exerted on their muscles are so extreme.) Then it’s time for the most important and unorthodox part of a proper warm-up regimen, the Spider-Man and its counterparts. While static stretching is still almost universally practiced among amateur athletes, soldiers, general public, etc, it doesn’t improve the muscles’ ability to perform with more power, physiologists now agree. “You may feel as if you’re able to stretch farther after holding a stretch for 30 seconds,” Rafael says, “so you think you’ve increased that muscle’s readiness. But typically you’ve increased only your mental tolerance for the discomfort of the stretch. The muscle is actually weaker. Stretching muscles while moving, on the other hand, a technique known as dynamic stretching or dynamic warm-ups, increases power, flexibility and range of motion. Muscles in motion don’t experience that insidious inhibitory response. They instead get what Rafael calls an excitatory message to perform.

October Fitness Classes at the Sports & Fitness Center, Bldg. 167 Crazy Hat Cycling Kranking • Self Defense Class Demonstration Saturday, October 30th, 10:30 am. Thursday, October 14th, 10:00 - 10:45 am and 4:00 pm 4:45 pm. You may sign up the day before.

Scary Friday at the Cycling Happy Hour (70 minutes)

Friday, October 22nd, 5:30 am. Bring your costume!

Get creative and wear your crazy hat! Please call the Sports & Fitness Center at 787-707-3767 for more details.

Spookie Zumba

Thursday, October 28th, 5:30 pm. Use your costume!

Right: photo of a Krankcycle

Dynamic stretching is at its most effective when it’s relatively sports specific. “You need range-of-motion exercises that activate all of the joints and connective tissue that will be needed for the task ahead. For runners, an ideal warm-up might include squats, lunges and “form drills” like kicking your buttocks with your heels. Athletes who need to move rapidly in different directions, like soccer, tennis or basketball players, should do dynamic stretches that involve many parts of the body. “Spider-Man” is a particularly good drill: drop onto all fours and crawl the width of the court or playing area, as if you were climbing a wall. Controversy remains about the extent to which dynamic warm-ups prevent injury. But studies have been increasingly clear that static stretching alone before exercise does little or nothing to help. The largest study has been done on military recruits; results showed that an almost equal number of subjects developed lowerlimb injuries (shin splints, stress fractures, etc.), regardless of whether they had performed static stretches before training sessions. Those who practice dynamic warm up are nine times less likely to be injured. STRAIGHT-LEG MARCH (for the hamstrings and gluteus muscles) Kick one leg straight out in front of you, with your toes flexed toward the sky. Reach your opposite arm to the upturned toes. Drop the leg and repeat with the opposite limbs. Continue the sequence for at least six to ten repetitions. HANDWALKS (for the shoulders, core muscles and hamstrings) Stand straight, with your legs together. Bend over until both hands are flat on the ground. ‘‘Walk’’ your hands forward until your back is almost extended. Keeping your legs straight, inch your feet toward your hands, then walk your hands forward again. Repeat six times to ten times. SCORPION (for the lower back, hip flexors and gluteus muscles) Lie on your stomach, with your arms outstretched and your feet flexed so that only your toes are touching the ground. Kick your right foot toward your left arm, then kick your left foot toward your right arm. Since this is an advanced exercise, begin slowly, and repeat up to 10 times

Conclusion: Dynamic Stretching is a better alternative to stretch and prepare your body before any athletic event and or exercise routine. Static Stretching should be performed after completion of your daily exercises at least 30 seconds. You warm-up then stretch or combine aerobic with dynamic stretching, NOT the other way around. For good examples of dynamic stretching exercise before an athletic training event you can come and see it live at the Out of the Box Functional Training Class at the Fitness Center, Mondays, Wednesdays and Fridays at 9:00 am.

Army Community Service

october 2010 • DFMWR Events Guide The Army’s Official web site for military Families:

www.myarmyonesource.com

Returning Stateside Smooth Move Orientation

Wednesday, October 13th from 2:00 pm - 3:00 pm. This orientation will not only help for REVERSE CULTURAL SHOCK, but it will provide detailed information that can assure a smooth move.at ACS conference room Bldg. 1019, Buchanan Heights

Cultural Basic Conversational English Class

Conversational Basic English Class starting on October 4th until November 19th Mondays, Wednesdays & Fridays from 10:00 am – 12:00 pm at ACS Bldg.1019, Buchanan Heights. For ID Card holders. Registration required. For more details please call 787-707-3682.

Adapting to the Military Lifestyles Scrapbooking class Thursdays, October 7th and 21st, 3:00 pm - 6:00 pm. Enjoy a relaxing time and use your creativity in creating interesting ways to present your favorite photos, while preserving them. Held at ACS conference room Bldg. 1019, Buchanan Heights. For more information and class sign-up visit ACS Bldg. 1019-B, Buchanan Heights, or call Adria Lucca at 787- 707-3682/3697

Survivor Outreach Services

Career Planning

By: Liza Roman SOS Program Financial Counselor Did you know that you can control much of your financial future with effective career planning? Career Planning refers to the process of constant evaluation of the preferences, skills, personality, and passions of an individual in order to determine the course of action to be taken in the near future to build up financial success. A career translate into a base of income employee benefits, educational experience, advance opportunities, confidence, secure financial future, personal satisfaction and improvement in your level of living. If you are a Survivor we can help you identify an employment pathway that aligns your interest and abilities to support your preferred lifestyle. Career and Financial Planning go hand in hand to achieve financial Success (Retrieved from the book Personal Finance of Garman & Forge, 2010) To learn more about these topics and for more information on how to manage the emotions related to the loss of a loved one, or to de-

velop financial knowledge, Survivors may visit the Survivor Outreach Services (SOS) Program to participate on the life skills classes. Topics for October 2010 Emotional Support: Understanding the Feeling of Bargaining Financial: Managing Checking and Savings Accounts • For Surviving Parents October 6th, 20th from 1:00 pm – 3:00 pm Classes will be held at ACS, Bldg. 1019-D Buchanan Heights For schedule and information of classes please call Minerva Rosado, SOS Support Coordinator, 787-707-3692 or via email: minerva.rosado1@us.army.mil or call Liza Román, SOS Financial Counselor, 787-707-3692 or via email: fermina.roman@us.army.mil

Important Notice from Hacienda

Please be advised that the Hacienda office that serviced Fort Buchanan has officially moved to a new location. The new office is located at Mercantil Plaza in Hato Rey.

Child, Youth & School Services

Boys & Girls Clubs of America (BGCA) Leadership Conference Recently, the Fort Buchanan Child, Youth & School Services (CYSS) program served as host during the 2nd day of the Boys & Girls Clubs of America (BGCA) Leadership Conference. The 1st day of the conference was held at the BGCA Club Center in Las Margaritas housing project. CYSS staff from Fort Buchanan and staff from BGCA Puerto Rico participated of workshops at the Fort Buchanan Community Club which included the following areas: Developing Positive Relationships with Youth, Five Key Elements of Impact Session, Fun in the Club Be Engaged: Good Character & Citizenship, Triple Play: Mind Body & Soul, Healthy Lifestyles: Healthy Habits, Fun in the Club: Social Recreation. Ed Brown and Teresa Quinn from BGCA Headquarters served as facilitators of the workshops. The event provided a networking opportunity for the staff to meet and plan partnership activities. Boys & Girls Clubs of America had its beginnings in 1860 with several women in Hartford, Conn. Believing that boys who roamed the streets should have a positive alternative, they organized the first Club, a cause was born. BGCA has a total of 4,000 clubs in the US and on military installations around the world. Character development has been the cornerstone of the Boys & Girls Club experience since the first Club opened. BGCA is a community of staff, volunteers, parents, youth and supporters who work together to create a positive place, full of hope and opportunity, for every child. Gladys Colón-Algarín, M.A., CYSS Education, Liaison & Outreach Services Director 787-707-3434

october 2010 • DFMWR Events Guide

Halloween Facts By: Guilliana E. Hernández, Twelve year old , CYSS MSP Program youth

Halloween is a special day to have fun, be creative and most of all, to be with your friends and families. It’s about expressing yourself, by wearing costumes. Halloween is about candy and laughs, games and fun. Halloween is a special day/ event/ occasion that makes families, friends and strangers come together. Halloween is a really special day that everyone should celebrate and have fun as a family while doing so. Here are some facts of Halloween: ----Celts and Driud priest had a festival priest had a festival called Samhain celebration on October 31st , and when Christians came they decided to make their own festival instead of having people give up their October celebration. So they created All Saints Day and “All Hallows Eve”. ----The word Halloween (also written Hallowe’en) is first attested in the 16th century and represents a Scottish variant of the fuller All Hallos Eve, that is the night before All Hallows Day. Although the phrase “All Hallows” is found in Old English (ealra hálzena massedaz, the feast of all saints), All Hallows Eve is itself not attested until 1556. Here are some things that I would do to have a safe Halloween: - I would never go into a strangers house or even ring their door bell for treats unless my parents are with me and they say it is okay - I’d be careful when I cross the streets - I’d make sure that my parents know where I’m going and who I’m going with if I am going out with a group of friends - If my parents give me a curfew, I’d be home when they say. If I would be late, I’d call them and let them know - I wouldn’t vandalize anything, anywhere - I wouldn’t hurt animals - I’d know the rout I’d be taking - I’d check the candy before eating it. It’s better to wait until I get home and my parents check out the candy with me - I wouldn’t get into any strangers car

The CYSS Middle School Program celebrated a Bike Ride on August 26, 2010. Staff and 24 Middle School Program members enjoyed the event as part of the NEW MSP extended hours program. See the photo above.

ENTERTAINMENT

9 october 2010 • DFMWR Events Guide

What does Bohemian mean? Bohemian refers to an unconventional or eccentric behavior. A person who is a nonconformist or someone who disregards traditional or conventional norms of behavior is also called a Bohemian. That’s what we were thinking about when we thought about bringing Bohemian Nights to Fort Buchanan, something different were various artists and creative people could perform songs in world rhythms. We wanted to be unconventional and bring you a night of free spirited music, dancing and delicious food.

Photo at left: The Beveraggi twin’s performance at the event.

Our First Bohemian Night was a total success!!!

It took place on September 17th at the Borinquen Lounge and Patio (Community Club & Conference Center), if you were not able to attend don’t worry we have a few more coming up on October 22nd and November 19th.

Photo at left: Jaime Umpierre At right: Guests dancing to the musical performance.

The Oktoberfest isn’t just for Germans anymore People have flocked to Germany from all parts of the globe to participate in the world’s largest annual festival for nearly 200 years. In addition to the two-week celebration in Munich, the Bavarian capital where the tradition began, Oktoberfest is enjoyed in one form or another in cities and towns worldwide. In Fort Buchanan we join the celebration by serving some of the most popular German dishes, playing German Music and dressing up like Frauleins and Herrs.

BINGO WINNER!!!

Oktoberfest Facts

• In 1997, Oktoberfesters consumed more than 5 ½ million liters of beer, about 45,000 liters of wine, and almost 165,000 liters of nonalcoholic beer • Munich’s annual celebration is still held on the original site, Theresienwiese (Theresa’s fields) • The festival halls in Munich can seat 94,000 people • The beers that the Munich breweries produce specially for Oktoberfest contain 4.5 percent alcohol • Cincinnati, Ohio, which claims to hold the “largest authentic Oktoberfest” in the U.S., draws about 500,000 people to its celebration Source: Everythingaboutgermany.com

Picture above: Patricia Orr, handing a $2,000.00 check to Rosa Vega, one of our fortunate BINGO Winners.

SPECIAL NOTICE: The Community Club & Conference Center will be closed from Sunday, October 3rd to Thursday, October 7th at 3:00 pm for maintenance and repairs. You can always visit the Golf Snack Bar and Bowling Center for your food and beverage needs. The Club will re-open on October 7th for Bingo and the OcktoberFest Celebration!

Classified Section & Paid Advertising

october 2010 • DFMWR Events Guide

www.buchananmwr.com

PAID ADVERTISEMENTS.

CLASSIFIEDS SECTION USED CARS

2003 Mercury Mountaneer. Leather seats 3 rows of seating. DVD player, 6 disc changer. 76715 miles. $8,000 or better offer. Contact Karl at 787-457-0489

VOLUNTEERS WANTED English Teacher Cross-Cultural Class Ongoing position to offer Spanish lessons, two or four hours per week. Teaches conversational English language and corrects oral and written exercises. Volunteer is required to speak and write English, correctly and fluently. On-the-job training by the Relocation Manager. Contact Persons: Adria Lucca 787- 707-3682 adria.lucca@us.army.mil or AVC Coordinator, Ivette Davila 787- 707-3365, ivette.davila@ us.army.mil

DRIVER’S E D U C AT I O N CONTRACT. JOB must OPPORTUNITIES Instructors meet the following requirements: A. Must have sufficient skills, knowledge, and experience to instruct, demonstrate, and provide a Driver’s Education program to students ages 16 to 18 in English. B. A minimum of 3 years of experience teaching Drivers education. C. A minimum of a High School Diploma from an accredited institution. D. The following certifications shall be possessed by the instructor within 60 days after contract award: (1) Favorable Background Check (2) First Aid and CPR certification. If you are interested in an opportunity to provide Driver’s Education classes on a concession basis, please contact the CYSS office at 787-707-3434.

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For Paid Advertisements and/or Commercial Sponsorship Opportunities please call 787-707-3703/3719 or email: mariana.urrutia@us.army.mil