MARPAC Activity Guide Fall 2015

Ma rit i m e Fo r c e s Pa c i f i c

AUG UST - DECEMBER 2015

Activity GUIDE Serving the Defence Community of CFB Esquimalt

FAREWELL WINNIPEG Deployment information inside

What’s inside: BMX Victoria - come ride Welcome newcomers and much more...

HEALTH | SPORTS | RECREATION | FITNESS | DEPLOYMENT | VOLUNTEERING

Military Family Resource Centre / Personnel Support Programs

1350 Fisher Rd. Cobble Hill Tues - Sat 9-5 (250) 929-3475

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Contents ACTIVITY PROGRAMS Registration/Contacts..............................................................................................1 Facilities.....................................................................................................................2 Birthday Parties........................................................................................................5 Services......................................................................................................................7 Special Events ...........................................................................................................9 Newcomers .............................................................................................................15 Volunteering ...........................................................................................................16 Deployment ............................................................................................................17 Early Years...............................................................................................................21 School Age & Youth – FUNdamentals ...............................................................23 Cadets ......................................................................................................................24 Adult ........................................................................................................................26 Adult Recreation – Active for Life ......................................................................29 Francophone ...........................................................................................................31 Family Navigator....................................................................................................32 Aquatics...................................................................................................................33 Sports .......................................................................................................................38 Fitness ......................................................................................................................44 Golf Lessons at Olympic View .............................................................................45 Health Promotion ..................................................................................................47 Clubs ........................................................................................................................51

LEGEND CPAC - Colwood Pacific Activity Centre MFRC - Military Family Resource Centre NAC - Naden Athletic Centre PSP - Personnel Support Programs SH - Signal Hill MFRC YAC - Youth Activity Centre

★ S.T.A.R. - Strength Through Active Recreation Program This program guide is brought to you by

EDITORIAL Time for School tips ..............................................................................................10 Parenthood and staying active .............................................................................12 Singing with shakers and rainmakers .................................................................30 Get on track with BMX Victoria .........................................................................46 Dip in to the Kayak Club ......................................................................................50

On the Cover The Kutcher family say farewell as mom Sara heads to sea for six months or more in HMCS Winnipeg.

Photo courtesy of Formation Imaging

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Registration When a fee is required, payment must be made at time of registration.

Separate payments for PSP programs/services and MFRC programs/ services are required. Registration is on a first-come, first-served basis.

If paying for MFRC programs/services: cash, debit or credit card accepted (during normal business hours).

If paying for PSP programs/services: cash, debit, Visa or MasterCard accepted.

PSP Recreation programs: Full refunds will be processed by contacting 250-363-1009 a minimum of 7 days prior to the program start date (camps require two weeks notice prior to the first day of camp). Please note cancellations after the required dates will be subject to approval and subject to an administrative fee. In the event of a medical/emergency circumstance prorated refunds may be granted for programs with multiple sessions (ie: workshop series).

Cancellation Policy

Refund Process

If we cancel Full refunds are issued when the MFRC/PSP Recreation cancels a program. Every effort is made to cancel courses in a timely manner (3-7 days prior to start date).

MFRC programs: Full refunds will be processed by contacting the MFRC at 250-363-2640 a minimum of 3 days prior to the program start date.

MFRC programs: Payments made by credit card are credited to your account. All other refunds are made by cheque (please allow two weeks for processing).

PSP Recreation programs: Payments made by credit card or debit will be credited to your account. Payments made in cash will be reimbursed by cheque.

Note: There is a different refund process for NAC programs.

Contacts Personnel Support Programs Senior PSP Manager ..................................... 250-363-8487 PSP Resource Manager ................................. 250-363-8485 Special Events Coordinator .......................... 250-363-2648 Fitness & Sports Naden Athletic Centre Kiosk ....................250-363-5677 Manager ....................................................... 250-363-4067 Admin. Assistant .......................................... 250-363-4427 Facilities Coordinator ................................... 250-363-4213 Sports Coordinator....................................... 250-363-4068 Sports Cell .......................................... 250-363-4069/4540 Sports Stores................................................. 250-363-4072 Fitness Coordinator ...................................... 250-363-4495 FORCE Bookings ........................................ 250-363-4412 Dockyard Fitness & Wellness Centre........... 250-363-2074 Naden Athletic Centre Fitness Cell .............. 250-363-4485 Wurtele Arena .............................................. 250-363-4297 Naden Pool .................................................. 250-363-4070 Recreation Colwood Pacific Activity Centre Kiosk ....250-363-1009 Manager ....................................................... 250-363-1008 Programs ...................................................... 250-363-2989 Aquatics ....................................................... 250-363-4070 RV Storage/Clubs ......................................... 250-363-1008 Facility Bookings .......................................... 250-363-4213 Health Promotion Programs Manager ....................................................... 250-363-5680 Specialist ...................................................... 250-363-5532 Specialist ...................................................... 250-363-5567 Admin. Assistant .......................................... 250-363-5621

Lookout Newspaper & Creative Services Newspaper Manager ..................................... 250-363-3372 Advertising/ Classifieds................................. 250-363-3127 Sponsorship and Donations.......................... 250-363-3372 Military Family Resource Centre MFRC 24-Hour Information Line ............... 250-363-2640 Toll free ..................................................... 1-800-353-3329 Websites Lookout ..................................www.lookoutnewspaper.com Personnel Support Programs...............www.pspesquimalt.ca Swim Team.......................................www.navymasters.com MFRC.......................................... www.esquimaltmfrc.com Family Navigator ............................ www.familynavigator.ca Navy Run ................................ www.navyrunesquimalt.com Family Fun Day .........www.esquimaltformationfunday.com

FALL 2015 ACTIVITY PROGRAM GUIDE Views and opinions in this guide are not necessarily those of the Department of National Defence. Mailed under Publication Mail Agreement #40064821 Victoria B.C. This product was produced by Lookout Newspaper & Creative Services: CFB Esquimalt, PO Box 17000 Stn Forces, Victoria, B.C. V9A 7N2 Ph: 250-363-3372 Email: melissa.atkinson@forces.gc.ca Publisher: Personnel Support Programs and Military Family Resource Centre Esquimalt Project Coordinator: Melissa Atkinson Design: Carmel Ecker Sales: Ivan Groth, Joshua Buck

CFB Esquimalt / MARPAC Activity Guide • 1

Facilities Albert Head Confidence Course The Albert Head Confidence Course is available for training by DND units and groups. Confidence Course training serves several purposes such as: exposure to challenges service personnel may encounter under operational conditions; improve cardio-respiratory efficiency; muscular strength and endurance; as well as develop speed, agility, self confidence, will-power, determination, initiative and team work, all of which are important morale building qualities. Requesting units must have a qualified supervisor attend an orientation in order to request access to and conduct training on the Confidence Course.

Orientations are conducted by PSP fitness staff covering course protocol, procedures, and obstacle demonstrations focusing on technique and safety. Orientations are held in the Fall and Spring each year, or as required. Requirements for supervisors include a minimum rank of MS/MCpl and nomination by the Unit Training Officer/NCO. User groups must request an orientation and the use of the Confidence Course through Range Control by calling 250-391-4128.

Directions When heading southwest on the Old Island Highway, turn left on to Ocean Blvd just after West Shore Recreation Centre.

Hours of Operation Mon-Thur: 8am-9pm Fri: 8am-6pm Sat/Sun by request Facility Includes: • A large (dividable) auditorium with stage & 12 ft viewing screen (seating up to 300) • Varied size multi-purpose rooms, designed to accommodate groups from 10-60 people • Conference Room (up to 12 people) • Fully Equipped Kitchen To inquire about a facility booking for your group, please contact 250-363-4213.

See rental costs on the next page. *Note: prices are subject to change without notice.

Scan the QR code below with your phone for quick access to our website.

Colwood Pacific Activity Centre Recreation (CPAC) 2610 Rosebank Road, Colwood (off Ocean Blvd) CPAC is a community driven multi-purpose facility designed to accommodate our military and civilian communities. Our centralized location allows us to offer a large range of rental opportunities, from structured birthday parties to large conferences and weddings.

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Colwood Pacific Activity Centre MFRC (CPAC) 2610 Rosebank Road, Colwood (next to PSP Recreation) Hours of Operation Mon to Thur: 7:30am-5:45pm & 6:30-9pm Fri: 7:30am-6pm Sat: 8:30am-noon & 1-4:30pm Limited access to building on Saturdays, call for appointment Closed Sundays and statutory holidays Phone: 250-363-2640 Fax: 250-363-2677 Email: mfrc@shawcable.com

Fleet Fitness and Wellness Centre (Dockyard) Building 22, Dockyard Hours of Operation Mon to Fri: 6am-6pm Facility includes • Weight Room & Cardio Equipment • Change Rooms • Showers • Day Lockers & Rental Lockers (ladies only) • Flex/Stretch/Quiet Room The Fitness and Wellness Centre has a wellequipped facility and fitness programs for military and DND employees. See PSP Staff for updated schedules or call 250-363-2074.

Schedules may change without notice.

Military Family Resource Centre (MFRC) Offices: CPAC MFRC & Signal Hill MFRC Daycare, Preschool & Casual Child Care: CPAC MFRC Out of School Care: Youth Activity Centre (YAC)

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2 • CFB Esquimalt / MARPAC Activity Guide

Phone: 250-363-2640 Fax: 250-363-3108 Email: mfrc@shawcable.com

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CANEX Credit Plan Available

OPEN 7 DAYS A WEEK • 250-478-4488

1790 Island Highway (one light up from Casino, beside Subway)

Facilities NADEN ATHLETIC CENTRE MEMBERSHIP FEES (tax not included) Regular

6 Months

3 Months

1 Month

Free

Free

Free

Free

Canadian Armed Forces Members

Individual

Currently serving Reg & Res Force; Cadets, Canadian Cadet Organization

Spouse

$85

$60

$34

$12

Family

$119

$84

$47.62

$16.80

Foreign Military members

Ordinary

12 Months

Currently serving with CAF Veterans Former CAF members who have completed Basic Military Training with an honourable discharge

Max 5 pers living at home, under 19yrs*

DND Employees**

Individual Spouse

$77

$54

$30

$11

$149

$105

$60

$21

Family

$226

$159

$90.47

$32

Single

$355

$230

$125

$50

Family

$639

$414

$225

$90

Adults 19yrs and up

$5.24

Youth 6-18yrs

$3.81

Family

$11.43

DND Public Service; Retired Public Service (10 years with a pension); Staff of NPF, MFRC, DRDC & DCC; Communcation Security Establishment RCMP Serving or retired & receiving annuity

Max 5 pers living at home, under 19yrs*

Honorary Colonels/Captains (Lieutenant) Former Staff of NPF Receiving Pension (**DND employees have free access with DND ID Mon-Fri 6am-6pm)

Associate Member

Anyone who does not qualify in the above categories (including Federal Government not specified above, contractors and MFRC Board)

Drop In

*If they are full time students, children under the age of 26 still qualify regardless of where they live.

Kiosk Administration Hours: Mon to Fri: 6am-9pm and Sat & Sun: 9am-7pm for the purchase of NAC/Golf memberships, special registrations such as ski trips, swimming lessons, and special interest classes etc. Prices are subject to change. Call 250-363-5677 for updated schedules and additional information.

COLWOOD PACIFIC ACTIVITY CENTRE FACILITY RENTALS (tax not included) ROOM

CAPACITY / SET-UP

RATE

MILITARY RATE

~ 3 HOUR MINIMUM ~

MCDV Multi Purpose Auditorium/Gym

Full Capacity: 350 people theatre layout (Full Capacity) Half Capacity: 100 people theatre layout Wedding / Banquet: 280 people layout

$65/hr

Winnipeg Multipurpose Room

Seminar Layout: 40 People (Full Capacity) Classroom Layout: 30 People

$39/hr

Huron Conference Room

12 Person Boardroom Table

$26/hr

Regina / Protecteur Multi-Purpose Rooms

Seminar Layout: 30 People Classroom Layout: 20 People

$26/hr

Kitchen

Some kitchen supplies available upon request

$26/hr

Free during regular business hours.

Some exceptions apply.

FULL PAYMENT AND REFUNDABLE DAMAGE DEPOSIT REQUIRED AT TIME OF BOOKING $2 Million Liability Insurance required for all contracts $50 Contract Fee applied to ALL Provision of Service Contracts Equipment Rental Rates Portable Stereo System with Speakers & Microphone: $100/event LCD Projector (Laptop NOT included): $100/event Projector with DVD Player: $50/event

Damage/Cleaning Deposits: $1,000 Building Hours Monday – Friday Saturday /Sunday

8am - 9pm By request

Note: when renting CPAC facility space, it is the user group’s responsibility to clean-up after the event and ensure the building is left the way it was found.

CFB Esquimalt / MARPAC Activity Guide • 3

Facilities Naden Athletic Centre

Signal Hill MFRC (SH)

Youth Activity Centre (YAC)

The Naden Athletic Centre has numerous facilities and programs for military personnel, their families and DND employees.

Hours of Operation Mon to Fri: 6am-10pm Sat & Sun: 9am-8pm, Stats: 10am-5pm Facility includes • One large gym floor • One smaller gym floor • Five-lane swimming pool (25 meter) • Leisure wading pool • One steam room • Large hot tub • Two weight-training rooms • Cardio theatre • Three squash courts • Five softball diamonds • One soccer pitch • Two outdoor volleyball courts • One CAF FORCE evaluation centre See Facilities staff or phone 250-363-5677 for updated schedules. Schedule may change without notice.

Sports Equipment Military personnel may sign out equipment for most sports from the sports store, please call 250-363-4072.

Swimming Pool For Pool and Swimming Lesson Schedule, see Aquatics section.

To rent pool space: • Monday to Friday 6am-6pm, call Facilities Coordinator at 250-363-4213.

• Monday to Friday 6-9pm; Saturday and Sunday, call Facilities Coordinator at 250363-4213.For all other aquatic inquiries, call 250-363-4070.

1505 Esquimalt Road, Esquimalt Hours of Operation Mon to Fri: 8:30am-4:30pm Closed on statutory holidays Phone: 250-363-2640 Fax: 250-363-3108 Email: mfrc@shawcable.com

720 Galiano Crescent, Belmont Park, Colwood The MFRC provides Out of School Care for children from Kindergarten to Grade 6 at the YAC. Walk-in requests in Colwood can be done at the nearby Colwood Pacific Activity Centre (CPAC).

Wurtele Arena Building 100, Naden Across the street from the Naden Athletic Centre is the Wurtele Arena available to both military and civilian members for skating, hockey, and other activities.

Hours of Operation Mon to Sun: 7am-11:30pm (Subject to change) Arena staff have an up-to-date schedule.

Shinny: Mon, Wed & Fri 11:30am12:50pm Casual Skate: Tues & Thur 11:30am12:50pm; Sun 2:30-3:45pm Parents & Kids Sticks & Pucks: Sat 2:30-3:45pm Administration: 250-363-4297 To reserve the ice or for more information, call the Facilities Coordinator at 250-3634213.

To make a booking for any base facility (i.e. sports fields, pool, gym) a written request is required. Please contact the Facilities Coordinator by email (Tom.Campbell@forces. gc.ca) or fax 250-363-4315 a minimum of 2 weeks prior to the event.

Note: Military training takes priority on all bookings.

Physiotherapy Injury Rehabilitation Manual Therapy Vestibular Rehabilitation IMS Acupuncture Aquatic Therapy No referrals necessary. Same day assessments available.

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BETTER HEALTH BEGINS HERE Saanich 1623 McKenzie Ave 250.370.1731

Langford 940 Goldstream Ave 250.478.8590

4 • CFB Esquimalt / MARPAC Activity Guide

Downtown 605 Discovery St 250.383.3638

Westshore 582 Goldstream Ave 250.478.8280

Birthday Parties For details on how to book your themed party, call 250-363-1009 today!

PSP Recreation offers a variety of birthday parties from Bouncy Castle Birthday Parties to Parties in the Pool. Choose the party of your choice, phone us to check on availability, book and pay for the date you would like then we help make the magic happen.

All birthday parties take place Saturdays and Sundays from 12-2pm or 2:304:30pm and require a minimum of 2 weeks’ notice. Should you wish to organize your party outside of these days/times, please contact CPAC at 250-363-1009 as some other party days/times may be accommodated.

Please note: Your 2-hour party time includes your own setting up, decorations, party, and clean up. If you require more time, additional fees will be charged.

Prices will increase $35 for parties of 11 or more children (maximum of 20 children).

Bouncy Castle Party

Movie Theatre Party

Two hours of bouncy fun! This party includes the use of the bouncy castle, 2 facilitators, use of a large kitchen and our multipurpose room for cake and presents.

This party can accommodate 20 partiers.

PSP $140

You rent the DVD (age appropriate), bring the popcorn/food and decorations and we’ll set up our big screen projector and mats on the floor for your own private movie theatre! Partiers are encouraged to bring their own blankets and pillows too!

This party is 2.5 hours so that you can watch the movie (roughly 1.5hours) and then have time to open presents and eat.

PSP $135

Kids Scuba Party NEW! (5-8 or 8-10 years / Max 10 kids) PSP is excited to announce the Aquarius Dive club is going to be offering kids scuba parties through Recreation. This party is for 5-8 years or 8-10 yrs and follows the PADI Bubble Marker or SASY program. All dive equipment is provided along with a certified Padi professional. Bring your friends to this party and they will be talking about it for weeks afterwards. Parental waivers are required for this activity. You will get 1 hour in the pool and then 1 hour with our Recreation leader where you can open presents, eat (snack provided by you) and play games if there is additional time.

PSP $115

Party Theme by You (5-12 yrs) Have a great theme idea for your child’s party? Under your direction, we will assist at your party by providing some basic toys and sports equipment, help to facilitate appropriate games of your choice and have music equipment available. You will have full use of our large gymnasium, kitchen and multi-purpose room to eat, play and open presents. Please bring your own food, cake and decorations if you desire. Note: this is a parent facilitated birthday party.

PSP $100 Continued on page 6

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CFB Esquimalt / MARPAC Activity Guide • 5

Birthday Parties Pool Party @ Naden Come and celebrate your birthday by making a splash! Swim and play pool games with your facilitator for one hour and then eat cake, and open presents in your second hour! Partiers will have half the pool sectioned off their activities.

PSP $115 Sat or Sun

1-3pm

Sept 19-Dec 13

Sports Spectacular at CPAC or Naden Join us for a fun-filled active sports party with gym games, sports and time for opening presents, eating, etc. Perfect for parents who’d like their kids to fall asleep at night!

We promise they’ll be tired – no matter how much cake they’ve had! Your Sports Spectacular package includes a facilitator, full use of our kitchen (CPAC only), a large gymnasium with equipment and a room to eat and open presents. Please bring your own food, cake and decorations if you desire.

PSP $115 Sat or Sun

1-3pm

Sept 19-Dec 13

We proudly serve the Canadian Forces Community As a military family we understand your cleaning needs during ongoing service, deployment and relocation.

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Gloves Jackets Helmets Tires Lubricants Accessories

All prices listed will be lower for Military & DND personnel

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6 • CFB Esquimalt / MARPAC Activity Guide

Tues - Sat 9am - 5 pm 2575 Sooke River Rd. l 250-642-3924

Services Activity Guide Mailing List

Employment and Education Support

Be the first to know about upcoming MFRC and PSP workshops, events and services. The MFRC mails out close to 1,000 Activity Guides to military families each December, April and August. Subscribe by calling the MFRC at 250-3632640 (toll free: 1-800-353-3329) or by emailing mfrc@shawcable.com.

For employment and education support, the MFRC refers families to employment agencies in the greater community. The MFRC website (www.esquimaltmfrc.com) has links for the local employment agencies and education services. You can also check out www.workbc.ca.

Complex Needs The Family Navigator Coordinator at the Esquimalt MFRC offers one to one support for Canadian Armed Forces families with a family member with extra needs.

This person can: • develop a support plan for persons with complex needs • work together with someone to create a plan for upcoming deployments • provide support for people who are caring for an elderly family member • help families prepare when they are posting in or out of Greater Victoria • help families navigate the education or health care system and local resources during a relocation or new diagnosis • advocate for services for a family

Emergency Services The MFRC Emergency Services Program offers support and resources to individuals and families during emergencies related to child care, pregnancy, and any other urgent family situation. Call the MFRC at 250-363-2640 (toll free: 1-800-353-3329) if you have an emergency.

Imagination Library The Imagination Library, funded through donations, is offered as a way to enhance literacy and develop resilience in children as they experience the challenges of the military lifestyle, and to show community support to parents in caring for their children. Families with babies born within the past 12 months to serving regular force members and class B/C reservists at CFB Esquimalt are eligible to register. Children will receive one book per month by mail until their fifth birthday. Please contact the MFRC for more information.

MFRC 24-Hour Information Line MFRC staff members are ready to take your call - 24 hours a day, 7 days a week.

They can answer your questions, provide assistance in an emergency or do the research to find the information you need.

Call 250-363-2640 (toll free: 1-800-3533329).

It takes just 15 minutes to get this valuable ID card. The card is available to all regular and reserve military family members age 13 years and up. Use this nationally recognized ID here and at your next posting. Use it to access base services such as the Naden Athletic Centre and to receive discounts from local businesses.

The CAF member must be present to sign the card at the time of issue. If your military spouse/partner is deployed or on course, contact the MFRC to make special arrangements. The MFID is available at Signal Hill MFRC and CPAC MFRC.

Parenting from Afar Stay connected with your child during deployment. Look for activities and tips in Raising Your Military Child on the MFRC website (www.esquimaltmfrc.com). You can also pick up Children’s Deployment Workbooks and a Parent Guide at any MFRC location, and the Parenting from Afar booklet.

Pregnancy and Doula Service Will your partner be deployed during your pregnancy? Skilled, caring volunteers will support you during pregnancy, childbirth, and after you’ve welcomed your baby home. Find out more about how the MFRC supports expectant parents by calling 250-363-2640 (toll free: 1-800353-3329).

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CFB Esquimalt / MARPAC Activity Guide • 7

Services Short-term Counselling Individuals, couples and families can access counselling sessions at the MFRC in a confidential atmosphere of support.

Registered social workers and clinical counsellors provide support with stress, relationship issues, parenting challenges, the military lifestyle plus much more. The MFRC also provides quality referrals to outside counselling resources and specialized support services. Call 250-363-2640 for details.

often you want us to contact you and we’ll do it. We call anywhere in Canada.

To subscribe, phone us at 250-363-2640 (toll free: 1-800-353-3329) or update your MFRC Contact Form.

Video Teleconferencing (VTC) Talk with and see your loved one serving abroad in a comfortable, private room at the Colwood Pacific Activity Centre. The VTC is booked through the deployed Canadian Armed Forces (CAF) member.

Staying in Touch Service Sign up yourself or a loved one for a “Staying in Touch” phone call or email to take place through a deployment or work-related separation. You will receive updates on the activities and services available to you through the Base and Community as well as updates on your member’s mission. If you are deploying, register your spouse/partner, parents, siblings or grandparents. Let us know how

8 • CFB Esquimalt / MARPAC Activity Guide

“Welcoming Your Baby” Box Are you a new parent? Make sure you drop by the MFRC for your free Welcome to Parenting Box. The box includes information on our Raising Your Military Child e-learning tool to help you understand your baby’s development (including unique military lifestyle issues), a developmental toy, along with more information that can help you with your new little one. The package also includes information about parenting programs and activities. Contact the MFRC to find out more.

Special Events Canucks Trips

your kids off or spend time as a family!

Do you want to go and see the Vancouver Canucks in action and not have to worry about getting to Vancouver or what hotel to stay in? Join PSP Recreation as we provide an all-inclusive trip to see the Vancouver Canucks live in action. Costs include round trip bus transportation, ferry, hotel and hockey tickets.

Location: CPAC PSP F15REC210 Sat Oct 24 2:30-4:30pm $10 first pumpkin, $5 for additional pumpkins

PSP F15REC502 Pick-Up Location: CPAC & CANEX Parking Lot Games: Oct 24 Canucks vs Detroit Time: 9am ferry returning on the 11am ferry Cost: $260/person based on double occupancy

CPAC Scary Movie Night (10-14 yrs) Bring a chair, a blanket and get ready to howl like the wolves! This movie night will provide thrills, chills and popcorn!

Recreation will be setting up a concession with snacks and drinks for a low cost.

Register early as space is limited.

Location: CPAC PSP F15REC310 Fri Oct 30 Movie: TBD (includes popcorn)

7-9pm

$5

Come join PSP Recreation for an afternoon of fun. There will be a variety of activities for you and your family to participate in. Come get active with us and maybe learn new skills. More details to be released as we get closer to the event.

Location: NAC Gym PSP F15REC504

Nov 21

CFB Esquimalt transforms into a giant fairground for this annual fun day for the Defence Community. Inflatables, games, prizes, food, and entertainment for all ages.

Free

Frozen –Disney on Ice Do your kids love the Disney movie Frozen? PSP Recreation is planning an allinclusive trip to Vancouver to see Disney’s Frozen on ice. Costs include round trip bus transportation, ferry, hotel and show tickets.

Pick-Up Location: CPAC & CANEX Parking Lot PSP F15REC503 Sun Nov 29 11am ferry returning on 11 am ferry next day $260/Adult and $135/Child plus taxes

2-4pm

MFRC Annual General Meeting Join the MFRC Board of Directors at the Annual General Meeting and BBQ dinner on September 23. The business meeting will follow the BBQ and will review the 2014/15 fiscal year and present the new slate of directors for the coming year. For more information, contact the MFRC at 250-363-2640 (toll free: 1-800-353-3329).

Location: NOTC Gunroom MFRC Wed Sept23

Formation Fun Day

Location: CFB Esquimalt (Naden) Sat Sept 19 Noon-4pm

National Family Sports Day in Canada

5-7pm

Skate with Santa Join Santa and his Merry Elves for an afternoon of skating fun and treats! Santa will also lead the skaters in some fun games and activities on the ice. So bring your skates and festive cheer! Skates will be available to borrow. All children must wear helmets.

Location: Wurtele Arena PSP Sun Dec 6

Noon-2pm

Free

Come join Santa in the pool for an afternoon of fun swimming in the pool and playing games. New this year Santa will be taking underwater photos so bring your goggles and your smiles!

2-4pm

Free

Halloween Pumpkin Carving Do you love carving pumpkins, but hate the mess? Leave the preparation and clean up to us! All supplies including the pumpkins will be here waiting for you. Drop

Winery Tour Back by popular demand is our Cowichan Wine Tour in which you sit back and enjoy (and leave the driving to the host).

The Cowichan Valley region is gaining recognition for a number of fine wines and great cheese. Join us for this opportunity to sample new wines and new foods. The van leaves NADEN at 10:30am sharp for the CPAC pick up at 10:45am. Please arrange for responsible rides home after the van drops you off in the event you plan to sample them all.

Pick-up Locations: CPAC & Naden Athletic Centre 10:30am-5pm PSP F15REC410 Sat Sept 19 Reg $110/Ord $115/Assoc $120 plus tax *Preferred registration for deployed families.

*NEW Seattle Trip PSP Recreation is organizing for the first time ever a trip to Seattle. There are 2 packages to choose from for this trip.

PSPF15REC501 Pick-Up Locations: CPAC and CANEX Dates: Depart Saturday Nov 21 returning Monday Nov 23

Package 1 – Seattle Shopping Trip This package will get you downtown Seattle where you can shop till you drop or be a tourist and tour around the city.

NOTE: Passport Required. $360/person based on double occupancy (CDN)

Swim With Santa

Location: NAC Pool PSP Sun Dec 6

season. Our first bus trip (depending on snow conditions) will be heading up on December 10. For more information, please contact CPAC PSP at 250-3631009. Mark your calendars and cross your fingers for a great snow season!

Ski Mt Washington LEAVE THE DRIVING TO US! Stay tuned for the Winter Activity Guide for dates and prices for the 2015/16 ski

Package 2 – Sea Hawks Game Do you and other football fans want to see a game in person? This package will have you live at a Sunday afternoon football game where the Sea Hawks will take on the San Francisco 49’ers.

NOTE: Passport Required. $490/person (CDN -includes ticket to Sea Hawks Game) Cost Includes: Transportation to Clipper, Clipper transportation and 2 nights at the Executive Pacific Hotel, the hotel is close to the field and all the amenities.

CFB Esquimalt / MARPAC Activity Guide • 9

Christina Van Starkenburg MFRC Volunteer Each and every year around this time, children are heading back to school. Some of them will be returning to their old school, others will be moving from elementary to middle or middle to high school, and some others will be starting over at a new school in a new town. Regardless of their situation, going back to school can be a stressful situation for many children, so here are a few tips for you to help your children get off to a good start.

Time to Sleep During the summer, many children’s regular bedtimes disappear, because they are having sleepovers, roasting marshmallows or playing one more match of a favourite game. Then in the morning, they crawl out of bed whenever they feel like it. Getting enough sleep will help children be happier and it will help them focus on their school work so they can actually learn what the teachers are teaching them.

Wanda Murphy, the counsellor for Rockheights Middle School, suggests that parents need to start getting their children back on a regular sleep schedule before school starts. “Get them sleeping. Kids tend to get off track for sleeping in the summer” said Murphy. “So, leading up to the first day of school, start getting their sleeping back in order.”

According to the Sleep Foundation, children between the ages of 6 and 12 need between 9 and 11 hours of sleep each night, and teenagers need between 8 and 10 hours. To pick a bedtime, figure out when they need to be up for school and count backwards – or try and convince your teenager to

10 • CFB Esquimalt / MARPAC Activity Guide

do it – then gradually put your children to bed at an earlier time until you’re at their new bedtime.

Time to Listen Whether or not your children are going to a new school, chances are they might be nervous about it, and that’s understandable.

“Anxiety before school starts is completely normal; they’re worried about making friends, or that their teacher will hate them,” said Murphy.

If your children mention their concerns to you, take the time to listen. Let them know it is okay to be worried, and don’t trivialize their fears. If you have some suggestions that will help fix or alleviate their worries, share them with your children, but be warned that reassurances generally don’t make the situation any better.

Time to Talk If you’ve moved from a different province and you or your children are worried about the differences in curriculum and whether or not your children will be behind, then talk to their teacher about it.

“The most important thing is to let the teacher know, because they might not realize there’s a concern. Sometimes the marks will show [the student’s concerns], but don’t wait until you get marks [to talk to the teacher],” said Murphy.

The staff at the different schools in the area want your children to succeed and feel confident about their abilities; however, they can’t help until they know that there is a problem.

Christina Van Starkenburg is a writer, military wife, mother of one small boy and MFRC volunteer.

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CFB Esquimalt / MARPAC Activity Guide • 11

Parenthood & staying active

by Carmel Ecker Maintaining an active lifestyle can seem like a daunting task for a new parent. How do you incorporate this new little person into the things you love to do, and how do you do it safely?

Like much of parenthood, you will likely have to compromise a little or maybe a lot.

My compromise came in the form of an extra payload on my daily bicycle commute to work.

Before my son came along, I had been pedaling to work year-round for about 10 years.

It was a staple in my life, and not something I was willing to give up. It is physically and mentally good for me, and by including my son in this daily commute I knew I’d be grooming him for an active lifestyle.

While still pregnant, I tracked down a good used jogging stroller I could pull behind my bicycle when he turned one.

Children under a year shouldn’t be towed behind a bicycle because their muscles aren’t strong enough to withstand the weight of a helmet, let alone the bumpy ride experienced on some streets.

Though these stroller/trailers generally have suspension, a child still gets bounced around quite a bit and I didn’t want any shaken baby action going on back there.

As my year-long maternity leave came to a close, I hooked up the stroller arm to my trusty commuter bike, cinched up the helmet on my son’s head, and we began our daily rolling adventure.

It was a little challenging at first. Getting started from the stop position, and climbing hills took a bit more work with the weight of the stroller and child, and I required a little extra braking power on the down hills and stops.

Once accustomed to the feel of towing something behind me, the only thing I had to adjust to was the increasing weight of the cargo over time as my son grew. But, as several friends reminded me, pulling a gradually heavier load only made me stronger.

I certainly became a stronger cyclist in that first year even though my commute to his daycare was only three kilometres each way.

It’s been two and a half years since that first tow ride and my son, now three-and-a-half years old, loves riding his own balance bike,

riding it to the grocery store, the playground, and even just to the car.

There’s no guarantee he’ll continue to love bikes as much as I do, but if he does, I just might have a riding partner for life.

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Suggested donation: $7

60 and 90 minute classes of fun yoga and good karma. Classes suitable for all levels.

Various temperatures: hot, warm or cool Yin Yoga / Flow Yoga Level I, II & III / Bikram Yoga / Meditation

12 • CFB Esquimalt / MARPAC Activity Guide

Scheduled to fit your busy lifestyle Part-time and full-time offerings available days, evenings, weekends and online.

August 2015 – January 2016

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Courses start almost every day.

Keep checking the website.

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14 • CFB Esquimalt / MARPAC Activity Guide

Newcomers If you are new to the Victoria area, let the Esquimalt MFRC be the first to welcome you! Please join us at the following events organized specifically for newcomers. Meet other military families who are new to the area, get to know your new city, and connect with MFRC staff and volunteers.

All events are family friendly and will take place rain or shine. Visit the MFRC website to register at least one week in advance. We look forward to meeting you!

Bus Tour of Victoria Experience your new city from the comfort of a luxury double decker bus! This scenic bus tour includes the downtown core, the Legislative Buildings, Canada’s oldest Chinatown, Beacon Hill Park, the Victoria waterfront, and many other camera-worthy sights. The tour includes live narration from your knowledgeable driver, and MFRC staff and volunteers will be on hand to welcome you aboard and answer any questions you might have. Register by September 20 by calling the MFRC at 250-363-2640.

Goldstream Salmon Run Come experience the beauty of Goldstream Provincial Park and the world famous salmon run! Meet others who are new to the area and take a walk to the park’s nature house. Enjoy a hot chocolate or roast a hot dog (weather permitting) provided by MFRC staff and volunteers.

Register by calling the MFRC at 250-3632640 by November 21. While there is no cost for this event, we do need an idea of numbers so we can plan for food and drinks. Thanks for your cooperation!

Walking Tour of the Victoria Inner Harbour Join MFRC staff and volunteers and your knowledgeable guide for a walking tour of the area surrounding Victoria’s beautiful inner harbour. See the sights and learn some of Victoria’s fascinating history as you stroll with others who are new to the area. Register by October 11 by calling the MFRC at 250-363-2640.

Location: Meet in front of Royal BC Museum – look for the MFRC banner MFRC Sun Oct 18 1-3pm $5/person, $10/family

Location: Goldstream Park general picnic area – look for the MFRC banner MFRC Sat Nov 28 Noon-2pm Free

Location: Tour departs from & returns to the CPAC MFRC Sun Sept 27 2-4pm $10/person, $20/family

Dinner for 2 $1895 + TAX

Includes Butter Chicken, Rice, 2 Naan, 4 Samosas, 4 pcs. Gulab Jamun Fine East India.n Cuisine

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Some restrictions apply. Pick up only. Cannot be combined with other offers.

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24 Burnside Road West (next to 7 Eleven)

CFB Esquimalt / MARPAC Activity Guide • 15

Volunteering • Are you looking for a way to give back to the community?

• Do you enjoy meeting new people and working as part of a team?

• Does the laughter and tireless energy of children and youth inspire you?

• Do you like being in the spotlight at special events?

• Are you most comfortable working “behind the scenes” doing research, assisting with administration, information and event planning?

View the latest volunteer opportunities at www.esquimaltmfrc.com.

16 • CFB Esquimalt / MARPAC Activity Guide

Deployment Adult Deployment Workshops The MFRC has a variety of programs designed to help military members and their family cope with the challenges of deployment. Workshops take place in accordance with expressed demand. Deployment workshops are free and, in most cases, child care may be arranged. Visit www. esquimaltmfrc.com for full workshop descriptions. Call the MFRC at 250-3632640 if you are interested in taking one of the workshops.

• Making Connections • Preparing for Deployment & Dealing with Deployment • Re-establishing Your Relationship • Return and Reintegration • Stress Busters • Transitions

Away Cafés and Deployment Dinners Would you like to meet others dealing with a deployment? Are you new to the military lifestyle or community? Would you like to “take a break” with others like yourself? These evenings are provided as a social opportunity for people to connect and share over a cup of coffee or a delicious meal! MFRC staff will be on hand to provide any requested information. Share your tips about dealing with the military lifestyle including deployments, come and learn from those who have done it all before. You are not alone. Free child care provided if registered in advance. Registration for this program is required for all participants at least 5 days in advance of session dates.

Away Cafés Location: MFRC CPAC 6:30-8:30pm Free Wed Sept 2-16 & 30, Oct 7-21, Nov 4 & 18, Dec 2-16

Deployment Dinners Location: The Parish of St Peter and Paul (1379 Esquimalt Road) MFRC Wed Sept 23, Oct 28 & Nov 25 6- 8pm $5 per person or $7 per family Note: No dinner in December

Children’s Deployment Workbooks and Parent Guide: Info Session If your child can’t make it into a deployment workshop, there are workbooks for kids age 3-12 available for you to use at home. There is also an easy-to-use parent guide for the at-home parent that includes tips and activities for the deployed parent.

Come learn more about the workbooks, the parent guide and how to use them in this valuable 90-minute information session. Call the MFRC at 250-363-2640 to register (toll free: 1-800-353-3329).

Location: MFRC CPAC Tues Sept 15 6:30-8pm

Free

Children’s Deployment Workshops Children’s Deployment Workshops help children adjust to a parent being away on deployment. Workshops offer children an opportunity to interact with other children who are going through the same experience. These workshops will help validate your child’s feelings about deployment. There are programs for Preschool (age 3-5), School Age (age 5-8) and Preteen (age 9-12). If you are interested in registering your child for one of the following workshops, call the Military Family Resource Centre at 250363-2640. Space is limited, please register your child in advance.

Age 3-5 years Location: MFRC CPAC Tues Sept 22-Dec 1

Christmas Shopping Night Does Christmas seem to sneak up on you?

Are you prepared? Is your member away?

Would you like to enjoy some Christmas shopping without the kids? Get your shopping done in peace while the MFRC cares for your child. Buy a ticket for our annual Christmas Shopping Night Event - your child enjoys dinner, movie, snack and a craft at CPAC, you enjoy shopping alone! Advance tickets only available until November 27.

Location: MFRC CPAC Wed Dec 2 5-8:30pm $5/child (max $10/family)

Deployment Respite Child Care Free Deployment Respite Child Care (for children age 6 months to kindergarten) is available through the MFRC for one continuous 3 hour session per week up to a maximum of 4 free sessions per month when a military parent is deployed (or away for work related reasons) for 21 consecutive days or more. Punch Cards (available at the MFRC) are used to keep track for the period during which each family can access the program. Parents must complete registration forms and follow established guidelines. This program is provided through MFRC fundraising dollars. If you have unique child care needs, call the MFRC at 250-363-2640.

Ages 6-18 months Tues-Fri 9am-noon

Ages 18 months-5 years 9:30-10:45am

Age 5- 8 years Location: CPAC MFRC Tues Sept 22-Dec 1

3:30-4:45pm

Location: MFRC CPAC Wed Sept 23-Dec 2

6:30-7:45pm

Age 9- 12 years Location: MFRC CPAC Mon Sept 21-Nov 30

3:30-4:45pm

Location: MFRC CPAC Wed Sept 23-Dec 2

6:30-7:45pm

Tues & Thur 9am-noon & 1-4pm Fri 1-4pm Sat 9am-noon & 1-4pm *NEW FOR SATURDAYS

Call 250-363-2674 to reserve.

Book up to 8 days in advance if deployed. *Additional sessions are available at a rate of $9 per 3 hour session per child (does not include Saturday spots).

CFB Esquimalt / MARPAC Activity Guide • 17

Deployment Happy Thanksgiving

be on hand to address concerns and questions. Questions are encouraged. An Adult Workshop follows the briefing and begins at 2:30pm. Child minding is provided from 12:30-3:30pm. For further information, or to register your childcare needs, call the MFRC at 250-363-2640. Registration required at least one week prior to session date for all participants.

Even though your member is deployed, come out and share this special day with your “Deployment Family.” This will be a Potluck style event with crafts on hand for the children. This event is sponsored by the Family Networks. All participants must register by October 3 by calling the MFRC at 250-363-2640.

Also email your Network to let them know what you will be bringing. Note this is an interactive event so there will be no childcare available.

Location: MFRC CPAC Sat Oct 10

11:30am-3:30pm

HMCS Winnipeg Family Christmas Party Come and join fellow Winnipeg families in an afternoon party for the kids. There will be a potluck lunch followed by Christmas crafts and topped off with a visit from Santa Claus. Register by calling 250-3632640 by December 5.

Location: MFRC CPAC Sat Dec 12

11:30am-3pm

Location: MFRC CPAC Sun Aug 16, Sept 20, Oct 25, Nov 22, Dec 20 • Noon-12:45pm: Potluck Lunch • 12:45-1:30pm: Network Planning Session • 1:30-2:30pm: CO’s Presentation • 2:30-3:30pm: Adult Workshop

HMCS WINNIPEG Sunday Information Sessions These sessions are designed for loved ones of serving members onboard HMCS Winnipeg. These sessions begin at noon with a potluck lunch followed by a planning session with the Ship’s Family Network and a video link-up with the ship. During the video link-up, the Commanding Officer will talk directly to families about what they have been up to, and answer any questions you may have. Senior members of the Canadian Fleet Pacific Staff will also

Family Network Email Addresses 443 MH SQUADRON

443.family@shawcable.com

HMCS ALGONQUIN

algonquin.family@shawcable.com

HMCS CALGARY

calgary.family@shawcable.com

HMCS OTTAWA

ottawa.family@shawcable.com

HMCS PROTECTEUR

protecteur.family@shawcable.com

HMCS REGINA

regina.family@shawcable.com

HMCS VANCOUVER

vancouver.family@shawcable.com

HMCS WINNIPEG

winnipeg.family@shawcable.com

MCDVs

mcdv.family@shawcable.com

TERRA FIRMA

terrafirma.family@shawcable.com

SUBMARINES

subs.family@shawcable.com

NORTH of the MALAHAT

nomm.family@shaw.ca

18 • CFB Esquimalt / MARPAC Activity Guide

Adult Workshop Schedule • Mapping My Resources - Aug 16 • Making Connections - Sept 20 • Transitions - Oct 25 • Stress Busters - Nov 22 • Taking Care of Me in the Holiday Season - Dec 20 View workshop descriptions at www. esquimaltmfrc.com

Family Networks Get the latest information and updates about your loved one’s deployment, participate in social activities, and get mutual support from others who are going through the same experience. Check out the Family Network webpage at www. esquimaltmfrc.com. Fill out the Family Network contact sheet, then email or drop it off at the MFRC. Information you provide is kept strictly confidential.

Volunteer Opportunities Become a vital part of a successful deployment by getting involved as a Family Network Volunteer. Check out the current opportunities on the MFRC website or call 250-363-2640 (toll free: 1-800-353-3329) to learn more.

Deployment HMCS WINNIPEG Sunday Session - Online Follow Ups via Webex Do you live outside of the local Victoria area? Or will you miss the HMCS Winnipeg Sunday Sessions? Would you like a live summary of what was talked about?

Would you like to have the option to ask your questions live and directly to MFRC Staff? If so, check out the monthly WEBEX that is being offered to loved ones of HMCS WINNIPEG. Pre-registration is required by the Saturday before each session by calling the MFRC 24-hour line at 250-363-2640 or 1-800-353-3329. You will require an email address and a device that has access to the internet. We recommend a desktop or laptop. Tablets and handheld devices will work but will have more limited capabilities. Logon instructions will be emailed out to participants 24 hours prior to session.

MFRC Online Mon Aug 17, Sept 21, Oct 26, Nov 23, Dec 21 6pm (PST)

MCDV Adult Workshops Part 1: Preparing for Deployment Workshop – For Adults Do you feel prepared? Are you informed of MFRC services? Do you have a Family Care Plan? Would you like a chance to learn more about preparing for and dealing with a deployment? Have your questions answered by those “in the know.” All participants are asked to register by at least 5 days in advance by calling the MFRC at 250-363-2640. Free onsite childcare also available by request. For those of you with children, we encourage you to take Part 1 and 2 of this series.

Location: MFRC CPAC Tues Sept 22 6:30-8:30pm

Free

Part 2: Preparing for Deployment Workshop – For those with Children Do you have children? Do you feel that they are prepared for the upcoming deployment? As you become a single parent, do you feel prepared to handle the stressors a deployment can bring? Are you aware of

MFRC children’s services and programs?

Do you have an Emergency Child Care Plan? Would you like a chance to learn more about preparing children for and dealing with a deployment? Have your questions answered by those “in the know.” All participants are asked to register by at least 5 days in advance by calling the MFRC at 250-363-2640. Free onsite childcare also available by request.

like a chance to meet other parents who are also facing the same challenges? Have your questions answered by those “in the know.” All participants are asked to register by at least 5 days in advance by calling the MFRC at 250-363-2640. Free onsite child care also available by request. It is recommended that all participants take Part 1 of the Return and Reunion series prior to this session.

Location: MFRC CPAC Thur Sept 24

Location: MFRC CPAC Mon Dec 14 6:30-8pm

6:30-8:30pm

Free

MCDV Meet and Greet Session Meet others from your ships over some warm tea or coffee. Let the MFRC watch the kids while you kick back, share some laughs and connect with others like yourself. Register by October 9 by calling the MFRC 24 Hour Information Line at 250-363-2640.

Location: MFRC CPAC Wed Oct 14 6:30-8:30pm

Free

MCDV Return and Reintegration Workshop Series Part 1: Adult Session Military families have identified reunion as their most challenging time to manage.

The MFRC invites you to an information session designed to address your needs and concerns about family reunions. Having an understanding of the impact of transitioning back from a deployment to everyday life is essential for your entire family including your returning loved one. Discover useful techniques and tips to have a successful homecoming. Arrive early and make your homecoming banners! Free onsite childcare available. Please register one week in advance by calling the MFRC 24 Hour Information Line at 250-363-2640.

Location: MFRC CPAC Wed Dec 9 7-8:30pm

Free

MCDV Welcome Home Banner Making!

Do you have a member coming home in December? Let the MFRC assist you in preparing for your loved one’s homecoming by supplying you with all the materials needed to make banners and decorations.

Free onsite childcare provided once your banners are complete so you can participate in the Adult Return and Reunion Session from 7-8:30pm. Register by December 5 by calling the MFRC at 250363-2640.

Location: MFRC CPAC Mon Dec 9 6-7pm

Free

Free

Part 2: Parenting Session Is your member returning from a workrelated separation? Do you have children at home? Are you prepared to help your children deal with the challenges of having their parent come home? Would you

CFB Esquimalt / MARPAC Activity Guide • 19

Deployment MFRC Café: Winter Crafts Come out and have some fun! Meet others experiencing deployment who will be in CPAC for the regular Deployment Away Café. Free child care if you are experiencing a work-related separation and registered in advance. Call the MFRC at 250-363-2640 at least 5 days in advance to register.

Location: MFRC CPAC Wed Nov 18 6:30-8:30pm

Free

*NEW Spaghetti Dinner and Movie Night It’s the night before Halloween, what’s there to do? Come out and enjoy some fun with other deployed families. Join us for a spaghetti dinner and Halloween movie night at CPAC. Register by calling 250-363-2640 by October 26. Note: this is an interactive event so there will be no childcare available.

Location: MFRC CPAC Fri Oct 30 5:30-8:30pm

Free

Submarine Community Connections

5:30-8pm

Childrens’ Deployment Workbooks and Parent Guide The MFRC has workbooks for children 3 to 12 years of age and an easy-to-use parent guide for the at-home parent that includes tips and activities for the deployed parent. Stop by any MFRC location to pick up your copy today! Copies of these manuals are available to deployed members on their ships and electronically upon request. Deployment staff can assist you throughout the deployment via email support.

Deployment Booklet These booklets contain information to make deployment easier for military families. Pick up your booklet at any MFRC location, or request that one be mailed to your loved one!

Mail Drop Off Location

Do you have a military member posted to a submarine this year? Would you like to meet others like yourself? Learn what life is like in a submarine community or share what has worked well for you in the past. These sessions will be opportunities for loved ones of submarine crews to learn more about what life is like onboard, as well as what it is like to be part of this unique experience. Bring your dinner and “brown bag” it! Free onsite child care will be available beginning at 6pm for each session. Register by calling 250-363-2640 at least one week in advance.

Location: MFRC CPAC Mon Sept 21, Oct 19, Nov 16

MFRC DEPLOYMENT RESOURCES AND SERVICES

Free

Send mail and parcels to your deployed member for free! The MFRC will accept parcels and letters for deployed members at either CPAC MFRC or Signal Hill MFRC. Visit www.esquimaltmfrc.com for more information and guidelines.

Parenting from Afar Stay connected with your child during deployment. Look for activities and tips in Raising Your Military Child on the MFRC website (www.esquimaltmfrc. com). You can also pick up Children’s Deployment Workbooks and a Parent Guide at any MFRC location, and the new Parenting from Afar booklet.

Read Me a Bedtime Story Children love to see their deployed parent on the computer or TV. Why not record the member reading a few children’s

20 • CFB Esquimalt / MARPAC Activity Guide

books before they deploy. Need books?

The MFRC Library at CPAC has many for you to choose from. A quiet space can be made available if you would like to do your recording on-site. Call the MFRC at 250-363-2640 or pop by for more information.

Staying in Touch Service Sign up yourself or a loved one for a “Staying in Touch” phone call or email to take place through a deployment or work-related separation. You will receive updates on the activities and services available to you through the Base and Community as well as updates on your member’s mission. If you are deploying, register your spouse/partner, parents, siblings or grandparents. Let us know how often you want us to contact you and we’ll do it. We call anywhere in Canada.

To subscribe, phone us at 250-363-2640 (toll free: 1-800-353-3329) or update your MFRC Contact Form.

Video-Teleconferencing Stay connected with your loved one serving abroad through our VTC. Enjoy a conversation with your loved one in a comfortable, private office at CPAC. The VTC is scheduled through the deployed CAF member. For information, call 250363-2640 (toll free: 1-800-353-3329).

Welcome Home Banner Making Do you have a military member coming home and would like to make a special banner /poster to celebrate the day? Let the MFRC assist you in preparing for your loved one’s homecoming by supplying you with all the materials needed to make wonderful welcome home banners and posters. Call the MFRC at 250-3632640 for more information.

Early Years CHILDREN’S PROGRAMS at MFRC CPAC Monday am Preschool 1 (age 4 and 5 yrs)

9-11:30am

pm Preschool 2 (age 3 and 4 yrs)

Tuesday

Wednesday

Thursday

Friday

Saturday

Casual Child Care Casual Child Care Casual Child Care Casual Child Care Casual Child Care (under 18 months) (under 18 months) 9am-noon 9am-noon 9-noon* 9-noon 9-noon

Casual Child Care 1-4pm

Preschool 1

Preschool 1

(age 4 and 5 yrs)

(age 4 and 5 yrs)

9-11:30am

9-11:30am

Preschool 2

Casual Child Care Casual Child Care Casual Child Care 1-4pm* 1-4pm 1-4pm

(age 3 and 4 years)

1-3:30pm

*Note: Saturday care is available to those that are experiencing a deployment or work-related separation.

1-3:30pm

123 Music & Me

Casual Child Care

Comfort, Play & Teach

Have fun with music! This is one of our most popular programs, very lively and will be very enjoyable for you and your child. Through a partnership with Victoria Conservatory of Music, you and your child will listen to an Early Childhood Music Educator and have a chance to make your own music with a variety of instruments. Register by calling the MFRC at 250-363-2640.

Another busy time of year approaches and parents need a break! Try the MFRC Casual Child Care Program for a few hours of respite or to get things done without your “little helper.” Take the time to destress yourself! A few hours of respite can be a reality. Book up to 1 week in advance, maximum 2 times per week, Casual Child Care is available for $9 per 3-hour session per child. Punch cards are available! Payment must be made to the Information & Referral desk at the CPAC MFRC prior to entering program.

(Activity Program for Parents and Infants) This six week program, created by Invest in Kids, offers great hands-on experiences for parents and their infants (birth to 18 months). You will learn new songs, activities and crafts you can do with your infant.

Parent participation is required along with your child. Program is facilitated by an Early Childhood Educator. Call the MFRC at 250-363-2640 to register.

Ages 6-18 months

* Note: the Parents and Toddler program (18 months to 3 years) will be offered in Winter 2016.

For parents and their babies up to 24 months Location: MFRC CPAC Mon Sept 14-Dec 14

9-9:30am

Free

For parents and their child 2 to 5 years Location: MFRC CPAC Mon Sept 14-Dec 14

9:30-10am

Free

Books for Breakfast Program Parents or guardians and their children (up to the age of 6) can join in on an hour of healthy breakfast snacks, great stories and interactive songs each month. Each family group will receive a book to take home with them. The program will run once a month from September to June and is free but you must pre-register for each session. This program is an initiative of the Belmont Park Preschool.

For more information or to receive email notification before each event, email booksforbreakfast@shaw.ca or call 250-474-6678.

Location: MFRC CPAC Tues-Fri 9am-noon Gradual entry required for new children Call 250-363-2674 to book

9:30-10:30am Free

Deployment Respite Child Care

Ages 18 months-5 years Location: MFRC CPAC Tues & Thur Fri

Location: MFRC CPAC Thur Sept 17-Oct 22

9am-noon or 1-4pm 1-4pm

Call 250-363-2674 to book *If you are experiencing a deployment, be sure to check out the Saturday Casual Child Care sessions. More information in the Deployment section.

Free Deployment Respite Child Care is available. Check out the new Saturday sessions available starting in June for those that qualify for a Deployment Punch Card. Learn more in the Deployment section of the guide under Casual Child Care.

Casual Child Care Punch Cards Casual Child Care Punch Cards are available! Save a few dollars when you buy a $50 card good for 6 sessions of child care.

Cards are available at the MFRC.

CFB Esquimalt / MARPAC Activity Guide • 21

Early Years Family FUNdamentals - Healthy Living Through Fun Unique Nurturing Family Activities This is an interactive program for parents and the child ages 3 or 4 years. Join us for games, songs, stories, snacks and activities. Through this program, you and your child will learn about self-image, healthy relationships, eating well, the importance of play and physical activity, and social and emotional well-being. Program is facilitated by an Early Childhood Educator. Call the MFRC at 250-363-2640 to register.

Location: MFRC CPAC Mon Nov 16-Dec 14 10:30am-noon & Thur Dec 17

Free

363-2640 for more information about registration and waitlists. We offer quality care with an understanding of the military family lifestyle.

Playing Together Playing Together is a drop-in program for parents and children to socialize and network with other military families. The Tuesday group is for babies under the age of 18 months, and the Wednesday one is for kids over the age of 18 months. The children move freely between three to four activities in this fun, open-ended play experience. No registration required, just drop-in. Call the MFRC at 250-363-2640 for more information.

MFRC Daycare

Parent with child under 18 months

Every day is an adventure in learning at the MFRC Daycare – where imagination, fun and experiencing are always at the top of the agenda! Join us at our Colwood (CPAC) Daycare. Our bright facility offers both an Infant/Toddler and a 3 to 5 year old program. Call the MFRC at 250-

Location: MFRC CPAC Tues Sept 15-Dec 15

Preschool 2015-16 The MFRC’s ECE certified Educators provide fun and creative opportunities for your child! Parent participation is required for field trips. Classes are available at the Colwood Pacific Activity Centre MFRC. Please call to inquire about our 2 or 3 day a week classes that can help your child to learn through play. All classes have a minimum of 7 students and a maximum of 10 students. Spaces may still be available for Fall 2015.

The following fees are in effect: • 2 times per week classes are $1150 for the academic year, payable $115 per month.

• 3 times per week classes are $1400 for the academic year, payable $140 per month.

9:30-10:30am Free

Parent with child 18 months-5 years Location: MFRC CPAC Wed Sept 16-Dec 16

9-10:30am

Free

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School Age & Youth – FUNdamentals To register in any of the following School Age and Youth programs please contact the Colwood Pacific Activity Centre at 250-363-1009. Or you can now register online for any PSP Program: www.pspesquimalt.ca

S.T.A.R. Youth ★ Physical Literacy helps our children gain competence and confidence in movement and is the foundation to an active lifestyles. This program provides the basic FUNdamental skills associated with sports like; throwing, jumping, running, and kicking in a fun and interactive manner.

Location: CPAC PSP F15REC211 Wed Oct 7-Nov 25 4-5pm $40 Regular/$45 Ordinary/$50 Associate

Halloween Pumpkin Carving Do you love carving pumpkins, but hate the mess? Leave the preparation and clean up to us! All supplies including the pumpkins will be here waiting for you. Drop your kids off or spend time as a family!

Location: CPAC PSP F15REC2210 Sat Oct 24 2:30-4:30pm $10 first pumpkin, $5 for additional Pumpkins

Tween Scene (10-14 yrs) Parents get your date night planning happening as you send your youth to us with their sleeping bags, their best jokes and their energy for hours of fun! This event

includes; Activities, Pizza, Movies and Breakfast in the morning! Call PSP Recreation at 250-363-1009 to register your “Tween”. Space is limited so don’t snooze on this one (except the next morning...lol).

Snacks available at a low cost.

Shopping completed. This makes for a great Christmas present or just a yummy snack.

PSP F15REC2410 (minimum 12 kids) Fri Dec 4 7pm-8am $30 Regular/$35 Ordinary/$40 Associate

The Power of Being a Girl

CPAC Scary Movie Night (10-14 yrs) Bring a chair, a blanket and get ready to howl like the wolves! This movie night will provide thrills, chills and popcorn!

Recreation will be setting up a concession with snacks and drinks for a low cost.

Popcorn and movie is FREE. Register early as space is limited.

Location: CPAC PSP F15REC2310 Oct 30 Movie: TBD (includes popcorn)

$5

Location: CPAC PSP F15REC2312

Dec 5

2:30-4:30pm

$10

The MFRC is pleased to host this oneday conference presented by the Victoria YMCA-YWCA. The conference is geared towards girls 12-14 years of age as an initiative of National YWCA’s Week without Violence. The initiative provides girls with tools to empower and build self-esteem through a variety of workshops. For more information, please contact your school counsellor or call the YMCA directly at 250-386-7511.

School District 62 Location: CPAC Tues Oct 20

9am-2pm

School District 61

Edible Wreath Making (8-14 yrs) Drop off your kids for an afternoon of relaxation or a time to get your Christmas

Location: YMCA-YWCA of Greater Victoria Thur Oct 22 9am-2pm

Out of School Care 2015 Located in Belmont Park in Colwood, the MFRC provides Before and After School Care for children from Kindergarten to Grade 6 with both drop-off and pick-up at École John Stubbs Elementary School. Spaces may still available for September 2015 or we are taking names for our waitlist. If your child is attending Victor Brodeur, please contact the district’s transportation department for bus services to our program. For more information or to register, contact the MFRC at 250-363-2640.

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CFB Esquimalt / MARPAC Activity Guide • 23

Cadets If you want to meet new friends, try something new and earn high school credits towards graduation, the Cadet Corps is for you. The Cadet programme encourages personal development, leadership and self-discipline through activities such as Drill, Marksmanship, Survival, Orienteering, Effective Speaking, Communication, Team Sports, First Aid, Music and Summer Training.

Army Cadets The Royal Canadian Army Cadets appeal to teenagers craving exciting outdoor activities where their personal limits as individuals and team-members will be tested. The hard core outdoororiented will love the challenge!

Army cadets develop abilities in the use of map and compass, GPS technology, orienteering, first-aid, camping, and survival skills, canoeing, abseiling, trekking, mountain biking, etc. As they get more experienced some will be selected for parachuting, white-water rafting and glacier climbing. They will also learn to become outdoor leaders.

Victoria 2289 5th (BC) Field Regiment Army Cadets Bay Street Armoury (715 Bay Street) Parade Night: Tuesdays 6:30-9:30 pm Telephone: 250-363-8271 Email: 2289army@cadets.gc.ca 2136 Canadian Scottish Regiment Army Cadets Bay Street Armoury (715 Bay Street) Parade Night: Thursdays 6:30-9:30 pm Telephone: 250-363-8005 Email: 2136army@cadets.gc.ca

Saanich 3005 11 Service Battalion Army Cadets Lt Gen E.C. Ashton Armoury, 724 Vanalman Avenue Parade Night: Thursdays 6: 30 – 9:30 pm Telephone: 250-363-3194 Email: 3005army@cadets.gc.ca

24 • CFB Esquimalt / MARPAC Activity Guide

Esquimalt 2483 PPCLI Army Cadets 445 Head Street, Victoria, BC Parade Night: Tuesdays 6:30-9:30 pm Telephone: 250-220-0658 Email: 2483army@cadets.gc.ca

The Cadet Program is community-based. The program succeeds through strong community support and involvement. Cadets in turn make valuable contributions to their communities.

Cadets Air Cadets

Sea Cadets Royal Canadian Sea Cadets learn about the naval and maritime environment by participating in a variety of activities on and off the water.

Sea Cadets specialize in sailing, seamanship, shipboard life, naval communications, power boat handling, boat repair, and marine engineering.

Selected senior cadets have the opportunity to attend international exchanges, to sail aboard a Tall Ship or participate in ship deployments aboard Royal Canadian Navy and Coast Guard ships. Additionally, Sea Cadets can compete for a chance to participate in annual sailing regattas.

Western Communities 263 Beacon Hill Sea Cadets 948 Dunford Avenue, Langford Parade Night: Thursdays 6:30-9:30 pm Telephone: 250-478-7813 Email: 263sea@cadets.gc.ca

Royal Canadian Air Cadets participate in a variety of fun and challenging activities. There is something for everyone – no matter what their personal interests may be. The outdoor enthusiast will appreciate learning survival skills for flight crew.

The athlete will appreciate physical education and recreation, including a variety of sporting activities like biathlon and Olympicstyle marksmanship. The artists will find their niche in the music program. The curious will appreciate the hands-on activities such as building model air crafts. The scholarly will appreciate an introduction to the various tools and technologies linked to aviation.

The dreamers will appreciate the evolution of technology and the advancements of the aerospace era, including the importance of Canadian participation.

Every cadet will have the chance to participate in flight activities, and some top senior cadets may even earn a scholarship to obtain their glider licence or private pilot licence or the chance to represent Canada on the world stage by participating in an international exchange.

Victoria 89 (Pacific) Air Cadets 715 Bay Street (Bay Street Armory) Parade Night: Mondays 6:30-9:30 pm Telephone: 250-363-8150 Email: 89air@cadets.gc.ca Western Communities 848 (Royal Roads) Air Cadets 679 Goldstream Avenue Langford, BC Parade Night: Tuesdays 6:30-9:30 pm Telephone: 250-590-3690 Email: 848air@cadets.gc.ca

Sidney 676 (Kitty Hawk) Air Cadets 1979 deHavilland Way, Sidney, BC Parade Night: Thursday 6:30-9:30 pm Telephone: 250-656-4423 Email: 676air@cadets.gc.ca The Cadet Program emphasizes key values such as loyalty, professionalism, mutual respect and integrity.

Cadets also learn about fair play, teamwork and tolerance through all of their activities.

Work Point (Victoria) 5 Rainbow Sea Cadets Work Point Barracks, Building 1367 (Drill Hall) Parade night: Wednesdays 6:30-9:30 pm Email: 5sea@cadets.gc.ca

Sidney 220 Admiral Budge Sea Cadets 9565 Hurricaine Road, North Sannich Parade night: Thursdays 6:30-9:30 pm Email: 220sea@cadets.gc.ca

CFB Esquimalt / MARPAC Activity Guide • 25

Adult Bounce Back™ - Canadian Mental Health Association

Helping Children with Stress: Tools for Building Resiliency

Bounce Back is offered in partnership with the Canadian Mental Health Association’s BC Division to help adults experiencing symptoms of mild to moderate depression, low mood, or stress, with or without anxiety and proven to work. Participants receive: a) Living Life to the Full DVD – A free DVD with practical tips on how to recognize and deal with symptoms of depression. b) Coaching and workbooks –Guided self-help from a community-based telephone coach to keep participants moving forward with their goals.

For more information on how to access this service please call the MFRC.

This interactive workshop focuses on the important role of parents and caregivers in helping young children learn to manage stress. The child’s ability to cope with stress in the early years has consequences for physical and emotional health throughout life. Based on research from Kids Have Stress Too, this workshop offers practical tools for recognizing stress and supporting children to build resilience. Please register

by October 5.

English as a Second Language Do you want to learn English or improve your English? Do you feel the need to improve your English to better communicate with your partner? The MFRC offers courses to CAF adult family members. The classes, taught by a professional, incorporate conversation, culture, grammar and writing to facilitate your integration into your community. Call 250-363-2640 (toll free: 1-800-353-3329) to register.

Beginner Location: St. Peters Church, Belmont Park MFRC Mon, Tues & Thur Sept 14-Dec 10 9-11:30am Free

Intermediate/Advanced Location: St. Peters Church, Belmont Park MFRC Mon, Tues & Thur Sept 14-Dec 10 1-3:30pm Free

French as a Second Language Are you posted to a bilingual base or Francophone community? Do you feel the need to develop your second language to better communicate with your partner? The MFRC offers the opportunity to access online Rosetta Stone language training to CAF adult family members. Rosetta Stone uses a method that combines listening, reading, speaking and writing. Call 250-363-2640 (toll free: 1-800353-3329) to enquire about the current availability of licenses.

Location: MFRC CPAC MFRC Thur Oct 8

MFRC Speakers Series

6:30-8:30 pm

Living Life to the Full In eight engaging 90-minute sessions this course helps participants understand their feelings and learn skills to tackle life’s problems. This course introduces the use of cognitive behavioural techniques to manage stress and change and make a difference! Call the MFRC at 250-363-2640 to register.

Location: MFRC CPAC MFRC Mon, Oct 19-Dec 7 $40 for materials

Join us for an engaging workshop where you will meet new military community members and learn about the military lifestyle. A facilitator will be your guide through this unique culture, answering questions you may have around deployment, relocation and communication. You will hear from a panel of experienced military partners who will share their stories. Walk away with confidence in your new military environment, knowing that others are walking the same path with you and that there are supports available along the way. Please call the MFRC at 250-3632640 by October 22 to register.

26 • CFB Esquimalt / MARPAC Activity Guide

6-8:30 pm

Location: CPAC MFRC Thur Sept 24 6:30-8:30pm

Supporting your Child with Learning Difficulties Is your child having challenges in school?

Are you not sure how to support your child? This workshop will provide parents with some tips and tools to support their child with learning difficulties as well as connecting parents who are dealing with similar challenges. Register by October 15 by calling the MFRC at 250-363-2640.

Guest speaker is Debbie Cybulski from the Learning Disability Association.

Location: CPAC MFRC Thur Oct 15 6:30-8:30pm

9:30-11am

Military 101

Location: CPAC MFRC MFRC Thur Oct 29

Victoria’s Hidden Job Market Have you heard that there is a hidden job market in Victoria? Do you wonder how to tap into it to find a job or explore a new interest? Come and join Roy, an employment expert, to learn more. Call the MFRC at 250-363-2640 by September 17 to register.

Free

Making your Money Work for You Unlike what you might believe, budgeting isn’t all about restricting what you spend money on and cutting out all the fun in your life. Budgeting is really about understanding how much money you have, where it goes, and then planning how to best allocate those funds. Come join Corey Hargreaves, SISIP Financial counsellor, to learn how to make your money work for you. Call the MFRC by November 13 to register for this session.

Location: CPAC MFRC Thur Nov 19 6:30-8:30pm

MFRC: Our Mission To provide programs and services that serve, involve and advocate for the military community and their families, and which address the unique challenges of the military family lifestyle and will result in an enhanced quality of life.

CFB Esquimalt / MARPAC Activity Guide • 26

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CFB Esquimalt / MARPAC Activity Guide • 27

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28 • CFB Esquimalt / MARPAC Activity Guide

Adult Recreation – Active for Life How to Register Stay Active Through Recreation by registering for one or more of PSP’s programs. Call us at 250-363-1009 or register online at www. pspesquimalt.ca for any PSP Program.

Active for Life Family Workshop ★ Physical literacy is the cornerstone of both participation and excellence in physical activity and sport. Individuals who are physically literate are more likely to be active for life. Come to this free workshop to learn more about physical literacy and how to incorporate it into you and your family’s life. This workshop will also teach you on what to look for in the programs you register your kids for and inform you on how PSP is here to assist you in this process.

Location: CPAC PSP F15REC411

Wed Sept 30

7-8pm

Free

Adult Hockey Skill Development These training sessions will cover puck handling, passing, shooting, positioning, and skating. Continue on with your hockey development during the season. All levels welcome. Full gear required.

Location: Wurtele Arena PSP F15REC412 Fri Sept 25-Dec 11 12/$168

4-5:30pm

Introduction to Hatha Yoga ★ Learn about yoga and/or continue your yoga practice in a judgment free friendly environment. Explore the fundamentals of hatha yoga including breath and body awareness, basic postures and proper alignment. Use of props also included.

This course is suitable for all levels and will support your journey to a regular yoga practice. We recommend you bring your own mat (limited number of mats available on site).

Location: CPAC PSP F15REC412 Thur Sept 17-Oct 22 6:307:45pm $60 Regular / $65 Ordinary/ $70 Associate Drop-In: $12 Regular & Ordinary/$15 Associate Location: CPAC PSP F15REC413 Thur Nov 5-Dec 10 6:307:45pm $60 Regular / $65 Ordinary/ $70 Associate Drop-In: $12 Regular & Ordinary/$15 Associate

Personal Fitness Training

Hula Dance for Health

Personal Training is designed using a “results based” approach to help you achieve your fitness goals. Our qualified personal trainers can customize a program to meet your needs, whether you are a beginner or seasoned athlete. Please call PSP Recreation 250-363-1009 or visit us at the Naden Kiosk for information about this service or to register.

This light cardio workout to Hawaiian music provides health benefits for the body, brain and soul. Enjoy a different type of fitness that promotes a social aspect to good health. Supplies will be provided.

Personal Training Assessment & Program Combine a fitness assessment and personal training to jump start your fitness program.

The 1st appointment will assess your basic fitness components including a choice of cardiovascular endurance, body composition, muscular strength, endurance and/or flexibility. Your 2nd appointment will go over an individually designed fitness program based on your assessment results and goals. $100/2 sessions

Personal Training Sessions Choose from private sessions or book semi private sessions with a friend and/or family member. Each session is 1 hour.

Private $50/1 session $135/3 sessions $245/6 sessions $389/10 sessions

Location: CPAC PSP-F15REC418 Tue Sep 29-Nov 2 10:30-11am $55 Regular/$60 Ordinary/$65 Associate

Cultivating Happiness, Success in Work and Life Starts Here Imagine having inspiration and practical know-how to achieve your life goals.

Imagine getting more from your career and business engagements. Imagine securing good health and having deeply satisfying relationships. Imagine experiencing pervasive, rich happiness. This captivating talk unveils the best in positive psychology research in a practical and inspiring way.

Want to fuel up your personal drive to succeed? Then get “Happy”. Paul Krismer is an entertaining and engaging presenter.

Don’t miss this one! Come to the FREE session and see (or register now and guarantee a space).

Location: CPAC

FREE SESSION (Please register as space is limited) PSP-F15REC416 Tues Oct 5 7-8:30pm

Registered Sessions PSP-F15REC417 Tues Oct 13-Nov 3 $55 Regular/$60 Ordinary/$65 Associate

Semi-Private $39/person/1 session $89/person/3 sessions $175/person/6 sessions

Wine Tour Back by popular demand is our Cowichan Wine Tour in which you sit back and enjoy (and leave the driving to the host).

The Cowichan Valley region is gaining recognition for a number of fine wines and great cheese. Join us for this opportunity to sample new wines and new foods. The Van leaves NADEN at 10:30am sharp for the CPAC pick up at 10:45am. Please arrange for responsible rides home after the Van drops you off in the event you plan to sample them all.

Pick-up Locations: CPAC & NAC PSP F15REC410 Sat Sept 19 10:30am-5pm Regular $110/Ordinary $115/Associate $120 plus tax *Preferred registration for deployed families.

CFB Esquimalt / MARPAC Activity Guide • 29

Christina Van Starkenburg MFRC Volunteer Music has always been a love of mine. I remember sneaking down the stairs at night so I could listen to my mother play the piano when I was growing up.

Because I want my son to have a similar love for music, I bought my own keyboard when Oliver was born and I got him one of those tiny, four key toddler pianos to play with. So I was super excited when I heard about 123 Music and Me. 123 Music and Me is a weekly event at CPAC for children up to five—they’re split into two groups so the younger children (024 months) don’t have to worry about being trampled, and the older children (2-5 years) can run around and burn off some energy.

The group is hosted by Georgina Craig, who works with the Victoria Conservatory of Music. Every Monday, Georgina comes to CPAC with her bag of goodies for the children (and their parents) to play with, and a vast knowledge of simple, active songs to sing.

Once everyone is in a circle, the welcome song is sung and each child is greeted individually. It always amazes me Georgina can remember all of the children’s names. I certainly can’t despite the many weeks we’ve been together.

After the welcome song, Georgina pulls an assortment of different items from her bag of tricks. Sometimes it’s drums. Sometimes it’s rainmakers. Sometimes it’s horse-shaped shakers. Once it was a bunch of giant puzzle pieces that played different notes of a horn

when you stepped on them.

Then with our items in hand we sing a variety of different songs forte and piano, or largo and presto. Sometimes we stand up and “March around the Circle” while someone plays the drums. Other times, we fly fabric butterflies around. Then once the time is almost done we “Wind the Bobbin Up” say “Thank You for the Music” and clear out so the older kids can have their turn.

123 Music and Me is a great way to introduce children to some of the benefits of music. Several different studies that the Royal Conservatory of Music looked at show how dancing and singing to music can help young children’s brains develop, learn about empathy, and focus their attention for spans of time.

Oliver is a pretty shy child, so he doesn’t often like to participate while we’re there, but once we’re away from the scrutiny of everyone else he’ll tap his knees and clap along to “The Days of the Week,” and he’ll giggle in anticipation of “Zoom! Zoom! Zoom! We’re going to the moon!” So we will keep going as long as possible. Who knows, maybe he’ll warm up soon and start dancing while we’re there.

If you would like to learn more, or to register, feel free to call CPAC at 250-363-2640.

The group is free, but there are a limited amount of spaces. The younger children’s group is Mondays from 9-9:30 am and the older tots are right after from 9:30 until 10am.

Christina Van Starkenburg is a writer, military wife, mother of one small boy and MFRC volunteer.

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Large selection of JEWELRY with in-store SIZING and REPAIRS Monday - Saturday 10:00am to 6:00pm Sundays & Holidays 12:00noon to 6:00pm

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30 • CFB Esquimalt / MARPAC Activity Guide

Francophone Centre d’accueil et de services à l’emploi Financés par le ministère provincial Social Development, les services du centre d’emploi de la Société francophone de Victoria vous sont offerts sans frais.

Une équipe de conseillers bilingues et une agente de développement à l’emploi sont sur place pour vous assister et vous soutenir tout au long de votre processus de recherche d’emploi.

Pour information, contactez le 250 388-7350 ou visitez le www.francocentre.com.

Cours de langue seconde Aimerez-vous apprendre l’anglais? Sentezvous le besoin d’améliorer votre anglais pour mieux communiquer avec votre partenaire? Le CRFM offre des cours aux membres adultes de la famille des FAC. Les classes, dispensées par un professionnel, intègrent la conversation, la culture, la grammaire et l’écriture pour faciliter votre intégration dans votre communauté. Pour vous inscrire, composez le 250 363-2640 (sans frais : 1 800 353-3329).

Anglais débutant Lieu : St. Peters Church, Belmont Park MFRC Les lundis, mardi et jeudis, du 14 septembre au 10 décembre De 9 h 00 à 11 h 30 Sans frais

Navigateur Familial Votre accès centralisé à une vaste gamme de ressources et d’information liées au style de vie militaire.

Qu’est-ce que le Navigateur Familial?

Le Navigateur Familial est un outil en ligne pour aider les familles des Forces canadiennes qui sont en quête de ressources, déménagent dans une nouvelle communauté ou font face aux défis du mode de vie militaire.

Ceci peut inclure : • Réinstallation • Besoins spéciaux • Soins pour personnes âgées • Problèmes de santé • Santé mentale • Service de garde d’enfants • Et plus Visitez le www.familynavigator.ca pour plus de détails.

ou consultez notre site web et découvrez tous les services qui sont offerts en français : cours d’anglais et de français, répertoire de services bilingues, programme « Restez en contact » pour les conjoint(e) s et les familles des militaires déployés qui habitent à travers le Canada. Vous êtes à la recherche d’un médecin, d’un coiffeur, d’une gardienne ou de tout autre service offert en français dans le Grand Victoria et la Vallée de la Cowichan? Vous pouvez nous joindre au 250-363-2640 ou par notre ligne sans frais au 1-800-353-3329, ou par courriel au mfrc@shawcable.com.

N’oubliez pas de visiter notre site web au www.esquimaltmfrc.com!

Programme « Restez en contact » Restez informés et connectés! Le personnel du CRFM vous appellera, répondra à vos questions et vous tiendra au courant des informations importantes. Faites-nous savoir combien de fois vous aimeriez être contacté(e) - et nous le ferons. Si vous êtes déployé(e), enregistrez votre conjoint / partenaire, vos parents, frères et sœurs ou grands-parents. Nous pouvons appeler n’importe où au Canada. Pour vous abonner, contactez le 250 363-2640 (sans frais : 1 800 353-3329).

Anglais intermédiaire/avancé Lieu : St. Peters Church, Belmont Park MFRC De 13 h 00 à 15 h 30 Sans frais Les lundis, mardi et jeudis, du 14 septembre au 10 décembre

Service d’accueil et d’orientation Procurez-vous la trousse d’accueil des nouveaux arrivants. Venez nous rendre visite

Dr. Jas Sidhu Dr. Lien Neale Dr. Melinda Mo (Orthodontics) Hours: Mon-Thur 7:30am-7pm Fri 7:30am - 5pm Now open Saturday

250-474-2296

Dr. Shane Francis Dr. Mandy McIntosh (Certified Periodontist)

Dr. Nancy Schmidt

2945 Jacklin Road (Westshore Mall) www.westshoredental.com

CFB Esquimalt / MARPAC Activity Guide • 31

Family Navigator

Posting In / Posting Out? FamilyNavigator.ca is a national, bilingual website that provides consistent information for each base in Canada. It can help you learn about: • the schools in your new area • what the housing market is like • how to find a family doctor • what the employment prospects are like for family members • the availability of child care • how to set up services for a family member with complex needs FamilyNavigator.ca also has: • tools to plan and prepare for a move • information on the eligibility criteria for services in your new location • navigation tools to guide you through the mental health and disability services • opportunities to ask questions from subject matter experts

FamilyNavigator.ca FamilyNavigator.ca connects families with service providers in Greater Victoria. Use this nationally-recognized website to search for help on the following topics: • mental health • health care • disability services • eldercare • operational injuries • child care • supportive education

Navigating your Move One to One Support The Family Navigator Coordinator at the Esquimalt MFRC offers one to one support for Canadian Armed Forces families with a family member with extra needs.

This person can: • develop a support plan for persons with complex needs work together with someone to create a plan for upcoming deployments • provide support for people who are caring for an elderly family member • help families prepare when they are posting in or out of Greater Victoria • help families navigate the education or health care system and local resources during a relocation or new diagnosis • advocate for services for a family

32 • CFB Esquimalt / MARPAC Activity Guide

The interactive Navigating Your Move e-tool at www.familynavigator. ca provides families with tips on moving such as how to cope with unexpected challenges, finding housing, employment, education, medical care, child care and adjusting to your new community.

CONSIDER GIVING BACK to an organization that supports military members and their families.

Donate to the MFRC. Charitable Registration Number: 13807 0578 RR0001

Aquatics Aquatics At the NAC How to Register To register in any of the following Aquatics programs please contact the Colwood Pacific Activity Centre at 250-363-1009 or the NAC 250-363-5677. Or you can now register online at www.pspesquimalt.ca

Pool Hours: Monday - Friday 11:30am-1pm and 4-9pm Saturdays 9am-4pm Sundays noon-4pm Applicable to all Aquatics Programs: Prices do not include tax and times are subject to change. If registration is insufficient, classes will be combined or cancelled. All participants will be notified of cancellations and time changes via phone. Please notify the NAC Kiosk of any contact number changes. Early registration is encouraged to avoid disappointment.

Swimming Lessons • Red Cross Preschool • Red Cross Swim Kids • Adult Group Lessons • Adapted Swimming Lessons • Private & Semi-Private Lessons If you are looking for lessons to introduce your children to the water; looking to enhance your skills; or just want to try something new, our instructors are ready to help.

Swimming can help you focus on fitness goals, improve confidence around the water and develop important safety skills. We offer Red Cross Preschool and Swim Kids lessons for children, private/semi-private lessons for children and adults as well as nationally recognized Lifesaving courses. So try our lessons and get ready to have some fun in the pool.

Red Cross Swimming Lessons ★ (Preschool Swim Kids) PSP Naden Pool

Sat Sept 26-Nov 28

*Note: Lessons will not take place on long weekends. Registration cut off is the Wednesday before lesson start date.

Free Swimming Lesson Assessments Unsure which level to register your child in, or are they moving from preschool to school age lessons? Call the Senior lifeguard at 250-3634070 to book your FREE Swim Assessment.

Basic Adult Group Lessons No swimming experience necessary! Build your skills to become comfortable in the water by learning proper technique for breathing, kicking and surface support. Learn the basics of front crawl, back crawl, and breaststroke.

Location: Naden Athletic Centre Pool PSP F15AQU416 Tues Sept 22-Oct 27 7-7:45 pm $36 Regular / $41 Ordinary / $46 Associate

Intermediate Adult Group Lessons You have mastered the basics and want to continue reaching towards your personal or professional goals. Our instructors will customize your lessons for your specific needs, using drills and equipment to improve your technique. Must be able to swim 100m (4 lengths) continuously.

Adapted Swim Lessons These lessons are personalized as an alternative for children with unique physical or educational needs. Our qualified instructors work with caregivers in the water to help children learn to swim and be water-safe. Their will be a ratio of no more then 1 instructor to 5 children (and their caregivers). Caregivers/parents will be contacted before lessons begin to see if this class is suitable for their age and ability.

Should you have any questions regarding this program please contact the Recreation Coordinator at 250-363-2989. Register early to avoid class cancellation.

Location: Naden Athletic Centre Pool PSP F15AQU313 Sat Sept 26-Nov 28 $47.50 Regular / $52.50 Ordinary / $57.50 Associate

Private Lessons SS15AQU409 Naden Pool offers Private Swimming Lessons all year long!

We have experienced instructors that can teach you the very basics to become comfortable in the water. If you are an experienced swimmer we can help improve your efficiency and endurance with advanced stroke correction.

After completing ‘Private Lesson Form’ at the Naden Kiosk, you will be contacted via phone or e-mail by the Recreation Coordinator to set up your lessons.

Location: Naden Athletic Centre Pool PSP F15AQU4167 Tues Nov 3-Dec 1 7-7:45 pm $36 Regular / $41 Ordinary / $46 Associate

PRIVATE & SEMI-PRIVATE LESSONS OPTION

PRIVATE LESSONS

SEMI-PRIVATE LESSONS Cost is per person

A) 1 x 30 minutes

Regular: $20 Ordinary: $25 Associate: $30

Regular: $15 Ordinary: $20 Associate: $25

B) 5 x 30 minutes

Regular: $80 Ordinary: $90 Associate: $100

Regular: $60 Ordinary: $70 Associate: $80

C) 10 x 30 minutes

Regular: $150 Ordinary: $160 Associate: $170

Regular: $100 Ordinary: $110 Associate: $120

Cancellation Policy: All private lessons must be cancelled by 6pm the night before your lesson. Please call the Recreation Coordinator at 250-363-2989 to cancel your lesson. Only lessons cancelled within this time frame and through the Recreation Coordinator will be given a make-up lesson.

CFB Esquimalt / MARPAC Activity Guide • 33

Aquatics Noon Hour Aquafit Get moving with a 45 minute, moderate level aquatic workout. Noodles, foam dumbbells and other equipment may be used to improve strength, flexibility and stamina.

Tue and Thur

12:05-12:50pm

FREE Theme Swims A lifeguard will be leading games and fun in the pool. Come out and enjoy some leisure time in the pool. All ages welcome to participate! Did we mention these fun swims are FREE! See page 9 for Santa swim.

Spooky Halloween Swim “Monster Mash” will be cranked as we embrace Halloween and all its fun! Come enjoy some tunes with us! Although we understand costumes in the pool will be difficult we’ll still have the pool area decorated and you can always dance around in the pool!

Location: Naden Pool PSP Sun Oct 25

Noon-1:30pm

Free

*NEW SASY for Youth (Supplied Air Snorkelling for Youth) (5 – 8 yrs) Can’t wait to turn 8 to try SCUBA diving?

No problem! Aquarius Dive Club offers children as young as 5 their 1st breath on SCUBA with the Supplied Air Snorkelling for Youth (SASY) Program. In the SASY program, children 5-8 wear a Buoyancy Compensator Device (BCD) and SCUBA equipment, but they stay on the surface, and experience breathing from a regulator while

floating. The BCD is like a life preserver, and it holds a real scuba tank with a functioning regulator and air gauge. However, the BCD is not weighted, so the child remains positively buoyant at the surface of the pool. All instructors are PADI certified dive instructors. Register early to avoid class cancellation.

For specific details on the program call • Shawn Falconer: 250-661-7327 / shawn.falconer @forces.gc.ca • Mario Robillard (en français): 778-433-6866 To register call PSP Recreation at 250 363 1009 or go online.

Location: Naden Pool PSP Every second Sunday depending on the number of participants – advance registration is required. *Starts October Cost includes all required equipment and lessons: $30 Regular / $33 Ordinary / $36 Associate

coner@forces.gc.ca • Mario Robillard (en français): 778-433-6866 To register, call PSP Recreation at 250 363 1009 or go online.

Location: PSP Naden Pool Every Second Sunday depending on the number of participants – advance registration is required * Starts October Cost includes all required equipment and lessons PSP F15AQU320 $30 Regular / $33 Ordinary / $36 Associate

Youth DIVE In (10-14 yrs) Join us at the pool for an evening of zany pool games, movie and popcorn. Bring a floatation device to float on and then sit on (after the pool time) while you laugh with your friends while watching a movie.

PSP F15AQU315 Fri Dec 18 Regular $5/ Ordinary $7/Associate $2 * includes pizza, popcorn and movie

6-9pm

PADI Bubblemaker (8 yrs +) Does your child want to see what it’s like to breath underwater? Or perhaps you’re considering a family vacation, and you’d like to bring your children diving with you!

The PSP Aquarius Dive club is offering this program. The Instructor is a qualified dive instructor with PADI. Register early to avoid class cancellation. The PADI Bubblemaker experience is a great way to introduce children to SCUBA diving in a pool in less than six feet of water.

For specific details on the program call • Shawn Falconer: 250-661-7327 / shawn.fal-

Beehive Dry Cleaners 9AM OUT BY 4 PM IN BY

SAME DAY CLEANING 111-2244 Sooke RD HATLEY PARK SHOPPING CENTRE

Tel:

34 • CFB Esquimalt / MARPAC Activity Guide

250-474 -1122

Intro to Syncro (6-14 yrs) Ever wondered what Synchro Swimming might be like? Come to this Intro Syncro session and discover how syncro provides fun and fitness in an encouraging setting. This session provided by experienced and passionate syncho swimmers and coaches.

The Naden Pool is attached to the Naden Athletic Centre on the CFB Esquimalt base (for the best directions google Naden Athletic Centre). Please have a driver’s license (and/or a photo ID) available for the attendants at the check in gate when you arrive.

Location: Naden Pool PSP F15AQU314 Sat Oct 3 1:30-3:00pm

Free

Aquatics POOL SCHEDULE August to December 2015 Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

CLOSED

CLOSED

Lengths & Lessons

Private Bookings

9-11:45am

9-noon

Lengths & Open Swim

Lengths & Open Swim

noon-4pm

noon-4pm

Private Lessons Available

Private Lessons Available

MARPAC Masters*

MARPAC Masters*

MARPAC Masters*

6-7:30am

6-7:30am

6-7:30am

Military Training 7:30 - 11:30 am Scheduled training only. Hot tub, steam room and leisure pool are closed.

Noon Swim

Noon Swim

Noon Swim

Noon Swim

Noon Swim

11:30-1pm

11:30-1pm

11:30-1pm

11:30-1pm

11:30-1pm

Aquafit

Aquafit

12:05-12:50

12:05-12:50

Military Training 1-4pm Scheduled training only. Hot tub, steam room and leisure pool are closed.

Lengths and Open Swim

Lengths and Open Swim

Lengths and Open Swim

Lengths and Open Swim

Lengths and Open Swim

4-9pm

4-9pm

4-9pm

4-9pm

4-9pm

Closed GVAS Booking 2 lanes

GVAS Booking 2 lanes

Triathlon Club Booking 4 lanes

GVAS Booking 2 lanes

5:30-7pm

5:30-7pm

6-7pm

5:30-7pm

Kayak Club**

Advanced Adult Group Lessons

Basic Adult Group Lessons 7-7:45pm

Intermediate Adult Group Lessons 7-7:45pm

full pool 7-9pm

7-7:45pm

We’re here to Help!

To rent pool space, please call the Facilities Coordinator at 250-3634213. For all other aquatic inquiries, please do not hesitate to call the Recreation Coordinator at 250363-2989.

Swim Descriptions below. Note: during swimming lessons space may be limited in the main pool.

Lengths Swim Lap swimming only in main pool. Hot tub, leisure pool and steam room are open.

Noon Swim Lap swimming only in main pool. Hot tub, leisure pool and steam room are open. Please note: during aquafit, lap swimming is limited to two lanes.

Open Swim Enjoy relaxing in the hot tub, tot or main pools. All the toys are available for use - please ask lifeguard on duty. Two lanes reserved for lap swimming.

Military Training All morning and afternoon Military Training times are booked through the Fitness Coordinator (250-363-4495). Units wanting to reserve the pool for Unit PT or other purposes must book in advance. During this time the main pool, leisure pool, and steam room are available for our military members.

• Basic Adult Group Swim Lessons:

Registration required. See page 33 for details • Intermediate Adult Group Swim Lessons: Registration required. See page 33 for details *MARPAC Masters Contact John McManus:john.mcmanus@forces.gc.ca or 250-6556460 or for more information visit: www.navymasters.com. Hot tub, leisure pool and steam room are open during these time periods. **Kayak Club Contact the Chief Instructor, Ron McClintock at 363-7049 for information. Leisure pool, hot tub and steam room are open. Kayak club does not always use the pool on Wednesday evenings. Call the Kiosk to confirm this booking (250-363-5677). Alternatively, if the club is not using the pool, it will be open for lane swimming.

Note: During swimming lessons space may be limited in the main pool.

Applicable to all Aquatics Programs: Prices do not include tax and times are subject to change. If registration is insufficient, classes will be combined or cancelled. All participants will be notified of cancellations and time changes via phone. Please notify the NAC Kiosk of any contact number changes. Early registration is encouraged to avoid disappointment.

CFB Esquimalt / MARPAC Activity Guide • 35

Aquatics RED CROSS SWIM LESSONS Fall Saturdays Sept 25-Dec 15, 2015

Preschool & Swim Kids Levels 1-5: 30 minute lessons

9:30-10 am

9:30-10 am

9:30-10 am

9:30-10 am

10-10:30 am

10:30-11 am

Regular $47.50 (10 classes)

Ordinary Associate $52.50 (10 classes) $57.50 (10 classes)

Starfish (F15AQU101) - 4 to 12 months and participating with a parent or caregiver Babies and caregivers experience buoyancy, movement, proper support, safe shallow water entries and exits and enjoyment of the water.

Duck (F15AQU102) - 12 to 24 months and participating with a parent or caregiver Babies and caregivers are introduced to moving in the water, front and back floats and rhythmic breathing while playing games and singing songs.

Sea Turtle (F15AQU103) - 24 to 36 months (parents not required) Toddlers and their caregivers learn about submersion, front / back floats and glides, kicking and swimming on their fronts and jumping with assistance into chest-deep water.

Sea Otter (F15AQU104) - ages 3-6 Preschoolers learn front and back floats and glides with assistance. They will kick on their front with a buoyant object. A one meter swim is the distance goal.

Salamander (F15AQU105) - ages 3-6 Preschoolers improve their floats and glides through games and songs. Kicking is added to the glides. The fun includes learning when it’s safe to jump into chest-deep water.

Sun Fish (F15AQU106) - ages 3-6 At this level preschoolers learn to jump into deep water and float and support themselves. They build on their front and back glides to perform rollover glides.

Crocodile (F15AQU107) - ages 3-6 10:30-11 am

10:30-11 am

10-10:30 am

10-10:30 am

10:30-11 am

10:30-11 am

10:30-11 am

Your preschooler will learn how to swim unassisted and is comfortable in deep water. They will work on increasing their distance up to 10 metres as well as introducing front crawl.

Whale (F15AQU108) - ages 3-6 These preschoolers, who are very comfortable with the water, will be challenged to increase distance on front and back swim and learn the sitting dive! Endurance swim is 15 metres.

Swim Kids Level 1 (F15AQU213) - ages 5+ This level provides an orientation to the water and the pool area. Activities are based in shallow water. Children will be introduced to floats, glides and kick.

Swim Kids Level 2 (F15AQU214)- ages 5+ This level helps the child build skills in front and back swims. Children are introduced to deep water activities and proper use of a Personal Flotation Device (PFD). Endurance is built on flutter kicking with assisted glides.

Swim Kids Level 3 (F15AQU215)- ages 5+ Flutter kick is built upon to increase endurance while front swim is improved upon, recovering the arms above water and swimming 15 metres continuously.

Swim Kids Level 4 (F15AQU216)- ages 5+ Front craw is further developed, back glides have shoulder rolls and breathing comfortably to the side is worked on to help the child swim 25 metres. A better understanding of self-safety is developed.

Swim Kids Level 5 (F15AQU217)- ages 5+ Back crawl, sculling, and whip kick on the back are introduced. Your child will learn stride dives and receive an introduction to safe boating skills. Endurance is increased to a 50 metre continuous swim.

*Times are subject to change and a confirmation email will be sent out by teh Wednesday prior to the session starting.

36 • CFB Esquimalt / MARPAC Activity Guide

Aquatics RED CROSS SWIM LESSONS CONTINUED Fall Saturdays Sept 25-Dec 15, 2015

Levels 6-10 are 45 minute lessons 11-11:45 am

Regular $60 (10 classes)

Ordinary $65 (10 classes)

Associate $70 (10 classes)

Swim Kids Level 6 (F15AQU318) Front crawl and back crawl are refined, as the elementary backstroke is introduced. Swimmers learn about basic lifesaving rescues with throwing assists and treading water. Endurance is built through a 75 metre swim.

Swim Kids Level 7 (F15AQU319) 11-11:45 am

11-11:45 am

11-11:45 am

Endurance and technique for front crawl, back crawl, and elementary backstroke are further developed. Whip kick on the front is introduced. Airway obstructions and breathing problems are taught. The swimmers’ endurance will be challenged with a 150 metre swim.

Swim Kids Level 8 (F15AQU320) Breaststroke and foot first surface dives are introduced along with the dangers of open water. The endurance swim is 300 metres.

Swim Kids Level 9 (F15AQU321) In this level swimmers are encouraged to try a combination of strokes and kicks for fitness to complete the 400 metres endurance swim. Strokes are refined and participants learn side-stroke and head-first shallow dives.

Swim Kids Level 10 (F15AQU322) 11-11:45 am

Strokes are further refined, butterfly is improved upon, scissor kick and side stroke are introduced as a warm up/ cool down for fitness. An endurance swim of 500 metres will help prepare them for advanced lifesaving courses such as Bronze Medallion.

Friendly Reminders • Please ensure your child showers before entering the pool.

• Please make sure children do not eat a large meal prior to swimming. Small snacks are best.

• Please make sure your swimmer goes to the bathroom before entering the pool — we do not want to have to close the pool due to accidents.

• Children who are not toilet trained must wear a bathing suit and plastic swimming pants or swim diapers in the pool.

• If you have any questions or concerns about your child’s swimming lessons, please speak to the Instructor before or after class.

• If your child is sick, please do not bring him/her swimming.

CFB Esquimalt / MARPAC Activity Guide • 37

Sports Formation Sports The Formation Sports Department at CFB Esquimalt organizes sports teams, leagues, and tournaments from the Formation/Base level as well as regional, natioanl and international levels of competition.

The programs offered are: • Intersection Sports • Formation Cock of the Walk • Formation Teams (Pacific Regional and CAF National Championships) • CISM (International Sports)

YEARLY SPORTS OVERVIEW Cock of the Walk Formation

Pacific Regional

CF Nationals

Badminton

✓

✓

✓

Ball Hockey

✓

✓

✓

Basketball

✓

✓

✓

Curling

✓

Golf

✓

✓

✓

Intersection Sports

Ice Hockey

✓

✓

✓

A variety of sports are included as options in the intersection league. Beach Volleyball and Slo-pitch are run through our PSP Recreation Department, and usually occur between May and August while Ice Hockey runs from September to April.

These leagues are made up of various formation units or sections. Those eligible to participate are military members (Regular Force, Class B or C Reservists), DND civilian employees, full and part-time NPF employees of CFB Esquimalt and integral/ lodger units. Military personnel undergoing or awaiting training must be posted to CFB Esquimalt and have authorization from the unit CO to be eligible to participate in a league.

Running

Formation Teams (Esquimalt Tritons) Esquimalt Formation Sports teams are a combination of Base and Fleet athletes. The Tritons represent the Esquimalt Formation at the Pacific Regional Championships, and if successful represent the Pacific Region at the National Championships. Military personnel (Regular Force and Class B or C Reservists) are eligible to play on Formation Teams. Full time DND or NPF civilian personnel may coach, manage, or officiate a sport with appropriate documentation. For more information, contact the Formation Sports Office at 250-363-4068/4069.

CISM (Conseil International du Sport Militaire/International Military Sports Council) CISM is an international sports association composed of, and open to, the armed forces of participating nations. The fundamental

Sport

Sailing

✓

NAVY RUN TBD

Slo Pitch

✓

✓

✓

Soccer

✓

✓

✓

Squash

✓

✓

✓

✓

✓

Swimming

✓

Taekwondo Triathlon Volleyball

aim of CISM is to promote sport activity and physical education between armed forces across the globe as a means to foster world peace. This ideal is encapsulated in the CISM motto “FRIENDSHIP THROUGH SPORT.” For more information about CISM events, check out the official CISM website at www.cism-milsport. org or contact the Sports Office at 250363-4068/4069.

Formation Cock of the Walk The Formation Cock of the Walk program is a new and enhanced program that now includes both fleet and base units. The base units and fleet units will compete in a variety of sports listed below to obtain points throughout the year. Each group will play in their respective divisions, to determine the base and fleet champions; and later in a cross-over competition will occur to determine the overall Formation Champions. More information will be forthcoming to each of the Unit Sports Reps. To register yourself as a Unit Sports Rep, please contact the Sports Office at 250-363-4068/4069.

38 • CFB Esquimalt / MARPAC Activity Guide

✓

✓

✓

✓

✓

Badminton/Squash The Formation Badminton and Squash teams offer drop-in sessions at noon hour at the Naden Athletic Centre to prepare for the Base Play-Downs, which are conducted February-March for selection to represent CFB Esquimalt at the Regional Championships. Qualifying individuals in each category will win a berth to participate at the National Championships, played in late April-May. Contact PO2 William Crocker

Ball Hockey The Tritons Ball Hockey Team is always looking for interested players to join the team. The team begins participation in a civilian ball hockey league in late April to prepare for the Regional Ball Hockey Championships in June. Keep an eye on the MARPAC Notice Board and posters around the gym for practice times and dates in mid-March.

Contact LS John Helpard

Sports Running Military runners are required to provide qualifying race times from sanctioned races (5km, 10km, half and/or full marathon) in order to qualify for the CAF Running Nationals. Runners must meet their respective qualifying times within one year of the Canadian Forces National Running Championship, held in Ottawa in May. For more information, contact the Sports Office 250-363-4068/4069.

Distances

Marathon

Half Marathon

10 Kilometre

5 Kilometre

Age Catergories

Male

Female

Male

Female

Male

Female

Male

Female

Under 19

3:15:00

3:30:00

1:25:00

1:35:00

36:00

42:00

17:30

21:00

20-24

3:15:00

3:30:00

1:25:00

1:35:00

36:30

43:00

18:00

22:00

25-29

3:15:00

3:30:00

1:30:00

1:40:00

37:00

43:30

18:00

23:00

30-34

3:15:00

3:30:00

1:30:00

1:40:00

38:00

44:30

18:30

23:30

35-39

3:30:00

3:45:00

1:35:00

1:45:00

39:00

48:00

20:00

25:00

40-44

3:30:00

3:45:00

1:40:00

1:50:00

41:00

50:00

21:30

25:00

45-49

3:45:00

4:00:00

1:42:00

1:52:00

43:00

52:30

23:00

28:00

50-54

3:45:00

4:00:00

1:45:00

1:55:00

45:00

56:00

25:00

31:00

55 & over

4:30:00

4:45:00

1:55:00

2:10:00

50:00

60:00

25:00

40:00

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MILITARY DISCOUNT WITH ID

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CFB Esquimalt / MARPAC Activity Guide • 39

Sports Basketball The Men’s Tritons Basketball team will begin practicing in December at the Naden Athletic Centre to prepare for the Pacific Regional Championships in late February.

In the past, we have not have enough interest to organize a Women’s team; however, female athletes are welcome and encouraged to come out to practice and potentially compete as teammates alongside the men.

Contact MS Ryan Pollard

PACIFIC REGION AND CF NATIONAL SPORTS CHAMPIONSHIP SCHEDULE 2015/2016 SPORT

REGIONAL

LOCATION

NATIONAL

LOCATION

Basketball

Feb 2016

Comox

Apr 9-15, 2016

Borden

OT Hockey

Jan 2016

Esquimalt

Mar 5-11, 2016

Borden

Men’s Hockey

Jan 2016

Esquimalt

Feb 20-26, 2016

Borden

Jan/Feb 2016

Esquimalt

Mar 19-25, 2016

Borden

Volleyball M/W

Mar 2016

Comox

Apr 23-27, 2016

Borden

The Pacific Regional Golf Championships is a two-step process. Base Play-Downs are conducted 2-3 weeks prior to the Regional Golf Championships over 2 days at a local course. The Golf Team will be comprised of the top 5 scoring males and top 2 scoring females; these athletes will represent CFB Esquimalt at the CAF Regional Championships, May-June.

Contacts Lt(N) Nathaniel Moulson and Capt David Mansi

Badminton/ Squash

Mar 2016

Comox

Apr 30-May6, 2016

Borden

N/A

N/A

May 2016

Ottawa

June 2016

Esquimalt

Aug 6-12, 2016

Borden

N/A

N/A

TBD

TBD

Slo-pitch M/W

June 2016

Comox

Sep 10-14, 2016

Borden

Soccer M/W

Aug 2016

Comox

Sep 17-23, 2016

Borden

Golf

June 2016

Comox

Aug 20-25, 2016

Borden

Ice Hockey

CFB Esq Sports Awards

Nov. 20, 2015

Esquimalt

N/A

N/A

Taekwondo

N/A

N/A

TBA

TBD

Swimming

TBD

TBD

TBD

TBD

Women’s Hockey

Golf

The Esquimalt Tritons Men’s, Women’s, and Old-timer’s teams will begin practicing in November in preparation for the Continued on page 43

Running Ball Hockey Triathlon

*Please note Regional Dates and Locations are subject to change* For information regarding any sporting events, please contact: • PSP Sports Coordinator: 250-363-4068 • PSP Sports Cell Line1: 250-363-4069

• PSP Sports Cell Line2: 250-363-4540 Visit our website: www.pspesquimalt.ca – Fitness & Sports > Military Sports Check the MARPAC Notice Board and the Sports Bulletin Board at the NAC regularly for current and upcoming sports information.

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Military Discount: 10% off bikes, 15% off accessories & parts CFB Esquimalt / MARPAC Activity Guide • 41

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TAKE OUT availible (250) 384-0189 42 • CFB Esquimalt / MARPAC Activity Guide

Sports Taekwondo

Pacific Regional Championships held in January-February. The winner of the Regional Championship will represent the Pacific Region at the National Championships in February/March.

Contacts Women: Capt Ingrid Walker Men: Civ Takato Tanaka Old Timers: PO1 Cam Armstrong

All interested Taekwondo athletes must submit a resume to the Formation Sports Office in order to be deemed qualified to participate at the CAF National Taekwondo Championships.

Triathlon Triathletes are required to provide qualifying race times from sanctioned races (Sprint, Olympic, Half -70.3, and Full) in order to qualify for the CAF Triathlon Nationals. Triathletes must meet their respective qualifying times within one year of the CAF National Triathlon Championship, held in Gatineau/Ottawa in July. *CISM Triathlon events are ongoing throughout the year. Interested athletes should submit their résumé to the Sports Office for consideration.

Slo-Pitch - Men’s and Women’s The Men’s and Women’s Slo-Pitch teams participate in civilian league play and practice April through August in preparation for the Regional and National Championships in June-September. Both teams are always looking for interested players, so please contact the respective coaches.

Contacts Men: PO2 David Webb Women: Civ Switch Rousseau

Soccer - Men’s and Women’s The Tritons Soccer Teams participate in civilian league play and practice beginning in February. The teams compete at the Regional Championships in June/July and the winners will represent the Pacific Region at the National Championship early September. The Men’s and Women’s teams are always looking for interested players, so please contact the respective coaches.

Contacts (Men): Lt(N) Tony Carter & Lt(N) Demitris Mousouliotis, (Women): Sgt Caleb Klimas **CISM Soccer training camps and events are ongoing throughout the year. Interested athletes should submit their résumé to the Sports Office for consideration.

Volleyball Swimming Tritons Swimmers practice Monday, Wednesday and Friday mornings from 6-7:30am at the Naden Athletic Centre Pool. The team participates in the Masters’ Swim Program, in both local and regional meets. Formation swimmers may submit a resume including qualifying times in sanctioned swim meets in order to represent the Pacific Region at CAF Swimming Nationals in March-April.

For more information, contact coach@ navymasters.com. *CISM Swimming events are ongoing throughout the year. Interested athletes should submit their résumé to the Sports Office for consideration.

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The Tritons Men’s and Women’s Volleyball teams begin civilian league play and practice beginning September in preparation for the CAF Regional and National Volleyball Championships. *CISM Volleyball training camps and events are ongoing throughout the year.

Interested athletes should submit their résumé to the Sports Office for consideration.

Contacts Men: LS James Poirier, Women: Lt(N) Krista Seguin

Three locations to serve you.

(Full mechanical & express lube) • Victoria 2700 Government Street • 250.386.8345 • Colwood 1830 Old Island Highway • 250.474.2148 • Brentwood Bay 6739 West Saanich Road • 250.652.3144 CFB Esquimalt / MARPAC Activity Guide • 43

Fitness NADEN ATHLETIC CENTRE (N88) FITNESS SCHEDULE Time

Monday

Tuesday

Wednesday

Thursday

Friday

7-7:45 am

FORCE PT

FORCE PT

FORCE PT

FORCE PT

Practice FORCE Familiarization

7:30-8:30 am

Formation Unit PT (open to all in the formation)

8-9:30 am

FORCE Evaluation

FORCE Evaluation

FORCE Evaluation

1:15-4 pm

FORCE Evaluation

FORCE Evaluation

Fleet School Fitness Class 10:30-11:30 am

9:30 - 11:30 am

12:05-12:50 pm

Formation Unit PT (open to all in the formation)

Fleet School Fitness Class 10:30-11:30 am

NOTC PT 10:40 am

Bootcamp

Spin

Kettlebell Conditioning

Spin

Flex Fusion

Aqua-Fit

Flex Fusion

Aqua-Fit

Fleet School Fitness Class 2:15-4 pm

Fleet School Fitness Class 2:45-3:45 pm

Fleet School Fitness Class 2:15-4 pm

* Registration required for FORCE Evaluation

CLASS DESCRIPTIONS Aqua-Fit: Get moving with a 45 minute, moderate level aquatic workout to improve strength, flexibility, and stamina. Work on core stability while getting an excellent cardio and strength workout.

Bootcamp: A combination of cardiovascular, core, and muscular strength /endurance work are mixed for a high intensity class.

These classes change each week with emphasis on different components of fitness.

All levels welcome. Come prepared to work indoors or outdoors.

Flexibility: Come and explore varied stretching techniques, focusing on increasing full body strength and flexibility. A great complement to any fitness training routine.

FORCE PT: Are you looking to increase your fitness levels or prepare for an upcoming FORCE Evaluation? FORCE PT will prepare you through a variety of training techniques focusing on cardiovascular, core and muscular strength/endurance. Emphasis will be place on functional movements.

ALL FITNESS LEVELS are welcome.

Kettlebell Conditioning: High intensity strength, flexibility and core stability training. Get it all with the traditional Russian cast iron weight looking somewhat like a cannonball with a handle.

Practice FORCE Familiarization: This drop-in test will run you through an unofficial FORCE test where you are able to track your progress by having each test component evaluated by a PSP Fitness Staff. All participants welcome.

Spin: Cycle your way to better health with motivating instruction and music. You control the intensity of the class through tension adjustments. Please bring a small towel and a water bottle.

Formation Unit PT: This class is designed as a drop in class for all interested members and units in the Formation.

Check out the current schedule posted under Unit PT on the PSP website.

44 • CFB Esquimalt / MARPAC Activity Guide

OFFICIAL FORCE Evaluation Registration required.

Book through your Unit FORCE Coordinator.

Fitness FLEET FITNESS AND WELLNESS CENTRE (D22) FITNESS SCHEDULE Time

Monday

Tuesday

Wednesday

Thursday

Friday

7-7:45 am

FORCE PT

FORCE PT

FORCE PT

FORCE PT

FORCE PT

8-9 am

Fleet Fitness Hour (booked)

Fleet Fitness Hour (booked)

Fleet Fitness Hour (booked)

Fleet Fitness Hour (booked)

Fleet Fitness Hour (booked)

10-11 am

Fleet Fitness Hour (booked)

Fleet Fitness Hour (booked)

Fleet Fitness Hour (booked)

11-11:45 am

Battle-Fit

Flexibility Fusion

Battle-Fit

Flexibility Fusion

Battle-Fit

12:05-12:45 pm

Bootcamp

Spin

Kettlebell Conditioning

Spin

Bootcamp

1-2 pm

2-3 pm

Naval Boarding Party PT Fleet School Fitness Class

Fleet Fitness Hour (booked)

Fleet School Fitness Class

* Fleet Fitness Hour/Fleet School for units and ships. Must be pre-booked with Fitness and Sports Coordinator. Please call 250-363-4495.

CLASS DESCRIPTIONS Battle-Fit: It’s back to basics with full body functional movements, body weight exercises and hard work! Come prepared to be pushed in a high intensity & demanding workout!

Bootcamp: A combination of cardiovascular, muscular strength and core work mixed for a high intensity class. The classes change every day of the week with emphasis on different components of fitness. All levels welcome. Come prepared to work indoors or outdoors.

FORCE PT: Are you looking to increase your fitness levels or prepare for an upcoming FORCE test? FORCE PT will prepare you through a variety of training techniques focusing on cardiovascular, core and muscular strength/endurance. Emphasis will be place on functional movements.

ALL FITNESS LEVELS are welcome.

Fleet Fitness Hour: This is your units chance to get fit and have fun while building morale. Choose from a variety of class structures from group runs, bootcamp, to flexibility, we have it all! Please call to book your spot with the Fitness Coordinator today at 250-363-4495. Two units are

Golf

welcome to come together, but there is a maximum of 25 members per class.

Flexibility Fusion: Come and explore varied stretching techniques, focusing on increasing full body strength and flexibility.

A great complement to any fitness training routine. This class is taught by experienced PSP staff members.

Kettlebell Conditioning: Strength, flexibility and core stability combine in a functional exercise routine designed to help mimic the way you move in real life. Get it all with a traditional Russian cast iron weight looking like a cannonball with a handle.

Spin: Cycle your way to better health with motivating instruction and music. You control the intensity of the class through tension adjustments. Please bring a small towel, a water bottle and a ready-to-go attitude.

Workout of the day (WOD): Can’t attend classes? Check out the board for creative and challenging self-directed workouts.

New workouts posted daily!

Stay in the Golf Grove this Fall at Olympic View Golf Course as we continue to work together to keep you out there chasing those birdies! Continue to play and learn with PGA Canada Professionals. Each session will focus on the various golf skills you have been working on or wanting to learn. OV will show you there are many ways combine fun, friends and active living through this great game.

Location: Olympic View Golf Course

Women’s Classes with Director of Instruction, Jeff Palmer Wed 6-7pm Sep 9-Oct 7

Men’s Classes with Director of Instruction, Jeff Palmer Thurs 6-7pm Sep 11-Oct 8

Golf - Adult Mixed Players Clinics Sat

1-2pm

Sep 12-Oct 10

5 Sessions $108.50 Regular/ $111.50 Ordinary / $119 Associate To register for this program, call PSP Recreation at 250-363-1009. Or you can now register online for any PSP Program: www.pspesquimalt.ca.

CFB Esquimalt / MARPAC Activity Guide • 45

BMX building a passion to ride Victoria

by Wynne Campbell “Brutal, Mad, Xciting!” blared one newspaper headline after the 2012 summer Olympic men’s quarter-finals in BMX racing resulted in 10 crashes involving 21 riders.

But that’s not how members of the Greater Victoria BMX Association would describe their local version of the sport. Speaking with some of the civilian and military members of the club, the words you hear are inclusive, friendly, family-oriented and fun.

Yes, there are similarities between local racing and the extreme event.

While elite tracks ramp-up the level of difficulty, all tracks share the same basic features.

They’re about 1,000 feet long with an elevated start gate, banked switchback turns, and straights that present a variety of obstacles – hills, really – for riders to pedal over, “manual” on one wheel, or jump.

Each track also has a “rhythm section,” a closely spaced series of small hills, or “rollers,” designed to develop pumping skills. It’s a compact course that demands riders use a whole repertoire of cycling techniques, all in the 30 to 40 seconds it takes to race one lap.

“It’s just a great place for kids to learn, to be confident riders on their bikes, which translates to commuting on the road or to any other cycling discipline. And they can learn these skills in a controlled environment,” says Cam Smith, President of Greater Victoria BMX and storesman within the Environmental Materials Section of Base Logistics at CFB Esquimalt. “Even friends of mine who race bikes and know bikes can’t believe how proficient our kids are at riding.”

It’s no surprise, he adds, that Sir Chris Hoy, one of Britain’s most decorated track cyclists started in BMX racing, as did mountain-biking champion Anne-Caroline Chausson, who returned to BMX for the sport’s debut in the 2008 Olympics, winning gold for France.

Greater Victoria BMX has produced its own share of top riders, including Brandon Reid, a member of Canada’s 2015 National BMX Team. Or the Church family, which is on its second generation of champions: mom Kathleen rode for Team Canada at the World Championships in Whistler, B.C., in 1985, and now her 10-year-old daughter, Janel, ranks number one in her Canadian National Age Group.

Passing the torch to the young isn’t what makes Victoria BMX racing unique; however, what’s surprising is how often the passion to ride transfers the other way.

As Ian Parkinson, a civilian shipwright/joiner at CFB Esquimalt, explains it, “My son, Gavin, is a seven-year-old intermediate, and I’m a 37-year-old novice. Just by watching him, I got hooked.”

Riding on practice nights was a slippery slope; once Parkinson was ID’ d as a new recruit, it wasn’t long before other riders in his age group had persuaded him to race.

SLt Gillian Herlinger tells a similar story. Her son Ian was five when he started riding at the track.

“I came out a couple of nights and watched him and thought, ‘This looks like a lot of fun.

I’m going to try it out!’”

That was four years ago, and SLt Herlinger, a MARS officer, is still willing to endure the Colwood crawl to ride BMX two or three times a week during the summer.

Even for parents who don’t ride, there’s a sense of community that keeps them at the track. Matthew Taylor, a naval com-

46 • CFB Esquimalt / MARPAC Activity Guide

municator, doesn’t ride often now that Theron, his 14-year-old son, trains with a team, but he still makes it out to most practices.

“This is something we do twice a week. I see all the same parents, all the same kids, so I think what happens is you start to form those bonds. And you’re always engaged with something. Whether you’re helping out on the track, or at the concession stand or helping fix a bike, you’re always involved,” he says.

That element has been especially important for SLt Herlinger since her son has Bardet– Biedl syndrome, a rare disorder that affects gross motor skills. For a time, he was also afflicted with Legg-Perthes disease, which caused him significant hip pain. The result was that Ian rode a strider bike until he was almost seven years old, pushing up the hills with his one good leg.

“By the beginning of the season when he was seven, his hip was getting better, and he had to re-learn how to ride his bike. Some of the kids at BMX worked with him and re-taught him how to ride. He’s nine now and still challenged by riding a bike, but it’s been such an inclusive, helpful environment.”

So, “brutal” and “mad”? Not if you ask these families.

“I’ve got to say that the thing I like best about BMX is the actual ‘doing’ of it. It’s like riding a roller coaster under your own power,” says SLt Herlinger. “I mean, all the camaraderie, all the family, all the inclusiveness is great, but it’s just downright fun.”

Health Promotion Strengthening the Forces offers Health Promotion Programs to assist Canadian Armed Forces members, their spouses, and civilian employees in taking control of their health and well-being. Maintaining a high level of health improves ones ability to perform effectively and safely on CAF operations, and contributes to a higher quality of life for everyone.

All Health Promotion Programs are free of charge and open to CAF members (regular and reserve), their spouses, civilian employees (Public and Non-Public) and retired military.

For more information on these courses or for spousal registration, contact the Health Promotion Office at 250-363-5621.

How to Register To register for Health Promotion Programs that are marked * you must register through your Unit Training Coordinator. To register for all other programs, or if you are a military spouse, retired military and not a DND employee, please contact 250363-5621 directly.

*Creating an Addictions Free Workplace: Supervisor’s Training (Mite 117733) This program is designed specifically for the Canadian Armed Forces and for personnel in leadership positions (MS and above).

The course is designed to assist leaders to promote an addiction free culture in their workplace. Participants learn about substance misuse, warning signs, effective interviewing skills, active listening skills, enabling, and how to challenge and change unhealthy workplace cultures.

(Course includes three half-day sessions) PSP PSP

Wed Sept 16-30 Wed Nov 4, 18, 25

8:30am-noon 8:30am-noon

*INTER-COMM: Dealing with Conflict and Improving Communication in Personal Relationships Canadian Armed Forces (CAF) personnel and their family members who are interested in learning how to deal with conflict and improve communication in their personal relationships will be able to participate in a new course called INTER-COMM. Director General Alternative Dispute Resolution (DGADR), Military Family Services (MFS) and Health Promotion (HP) program, Strengthening the Forces (STF), have partnered in the development of this course to give individuals in the CAF community the opportunity to increase their ability to communicate more effectively. (Course includes all three sessions) PSP

Mon Nov 2-23

8:30am-noon

*Managing Angry Moments (MAM) MAM teaches participants how to use anger constructively. It is a course intended for everyone as we all feel anger at various times.

Participants gain a better understanding of their relationship with anger. This course is not anger management counselling and is not appropriate for individuals with severe anger management problems.

PSP Thur Nov 5-26 8:30am-noon *Course includes four half-day sessions

*Mental Fitness & Suicide Awareness for Supervisors (Mite 119531) This one day course has been designed specifically for the Canadian Armed Forces.

The purpose of the program is to promote mental fitness and to mitigate the incidence of mental health injuries, and to increase awareness of those of those at risk of deliberate self-harm and suicide.

PSP PSP

Tues Oct 6 Tues Dec 15

8:30am-4pm 8:30am-4pm

*Stress Take Charge (STC) Stress is the #1 workplace disability issue today and appears to be a growing problem.

Stress Take Charge is a course for people who want to gain a better understanding of their stress reaction, how to increase their resiliency in stressful situations, and how to learn proven coping skills for managing their stress response more effectively.

PSP PSP

Tues Oct 13 - Nov 3 Tues Dec 1-8

8:30am-noon 8:30am-4pm

*Top Fuel for Top Performance The food you eat every day has a profound effect on your mental and physical performance this course focusses on creating individually tailored eating plans to fuel for training and recovery based on your physical activities and training regime. The course also looks at popular diets, sport supplements and the roles they play in maximizing performance.

PSP Wed *Oct 14-21 8:30am-noon PSP Thurs *Dec 3-10 8:30am-noon *Course includes two half-day sessions

*NEW Tobacco Free - Butt Out Clinic This smoking cessation clinic is designed as an one-stop shop for members looking to quit smoking. The Joint Effort For Smoking Cessation Working Group has created a clinic where individual CAF members can discuss medication options with a Medical Officer, receive a prescription, have the prescription filled by a Pharmacist and meet with the Butt Out Coordinator ALL IN ONE VISIT. The aim is to break down barriers associated with quitting smoking. We are here to support you in your journey to becoming tobacco free! Please contact the Health Promotion office at 250-363-5621 for clinic times and locations.

CFB Esquimalt / MARPAC Activity Guide • 47

Health Promotion *Unit Health Promotion Representative Training

*Weight Wellness

Are you interested in becoming a Unit Health Promotion Representative (UHPR)? UHPRs are required to have the permission of their CO and to take this half day training program to introduce them to the work of Health Promotion in the Formation. Join this vibrant group of Health Promoters and help create a healthy culture in the Canadian Armed Forces.

PSP PSP

Mon Sept 21 Mon Nov 30

8:30am-noon 8:30am-noon

Weight Wellness is a comprehensive introduction to Nutrition by providing participants with the tools and education needed to achieve or maintain a healthy body weight. We focus on macro and micro nutrients, their importance and their roles within our bodies. We explore label reading, meal planning, portion control, goal setting and overcoming barriers as a means to promote positive behavioural changes.

This course provides a strong foundation in nutrition and is strongly recommended as a pre-requisite for Top Fuel for Top Performance course.

PSP Fri Oct 2-23 8:30am-noon *Course includes all four sessions

The MARPAC Health & Wellness Team

(5) Social and Mental Wellness The Strategy is a collaborative initiative that includes military, civilian and family members. Six Working Groups meet regularly to identify ways in which our community health outcomes can be positively impacted. For instance, the Healthy Nutrition and Weight Wellness Working Group conducted fleet galley surveys and the outcome has been the

48 • CFB Esquimalt / MARPAC Activity Guide

n ce Te a m

MI

FA M ILY

s l t h & We l l n e s

eD

efe Hea

th

EALTH & AC H W P E AR

(4) Organizational Wellness

I

(3) Healthy Nutrition and Weight Wellness

AN

IL

(2) Addictions Free Living

ARY LIT

CIV

(1) Active Living

STRATEG ESS Y N LL

M

The MARPAC Health & Wellness Team is a group of helping professionals who work collaboratively to address health and wellness concerns in the MARPAC community. Our primary initiative is the MARPAC Health & Wellness Strategy - an ambitious project involving over 70 people determined to create a culture of health and wellness within the defence team in five priority areas:

fo

r

rearrangement of unhealthy foods (duff) and the prominent display of fresh, cut fruits and vegetables. Healthy environments greatly affect people’s food choices. When healthy foods are more readily available, their consumption increases.

Stay tuned for more MHWS outcomes!

Health Promotion Course Calendar AST - Creating an Addiction Free Workplace For Supervisors (MITE 117733)

Tobacco Free - Butt Out Clinic

MAM - Managing Angry Moments

Joint Effort Smoking Cessation Working Group NEW! • Discuss medication options with a Medical Officer • Receive a prescription • Meet with a Butt Out Coordinator ALL IN ONE VISIT! • Breakdown the barriers associated with quitting Contact Health Promotion 250-363-5621 today.

INTER COMMS - Intercommunications MFSA - Mental Fitness and Suicide Awareness (MITE 119531) STC - Stress Take Charge Top Fuel - Top Fuel for Top Performance UHPR - Unit Health Promotion Representative Training Weight Wellness

September 2015 Sun Mon Tues Wed Thur Fri 1 2 3 4

Sat

October 2015 Sun Mon Tues

Wed

5

Thur Fri 1 2

Sat 3

WEIGHT WELLNESS

6

7

8

9

10

11

4

12

5

6

7

8

MFSA

13

14

15

16

17

18

19

11

12

13 STC

AST

20

21

22

UHPR

27

28

23

24

25

26

18

19

20 STC

AST

29

25

30

26

27

November 2015 Sun Mon Tues Wed Thur Fri 1 2 3 4 5 6 8

9

STC

10

AST

11

15

16

17

INTER COMMS

22

23 INTER COMMS

29

30

18 AST

24

25 AST

14

15

TOP FUEL

21

17

WEIGHT WELLNESS

22

TOP FUEL

28

16 23

24

WEIGHT WELLNESS

29

30

Sat 7

December 2015 Sun Mon Tues Wed Thur Fri 1 3 4 2

MAM

12

STC

13

14

6

7

8

MAM

INTER COMMS

10

WEIGHT WELLNESS

31

STC

AST

INTER COMMS

9

19

21

13

14

MAM

26

9

15

5

TOP FUEL

10

11

12

TOP FUEL

STC

20

Sat

16

17

18

19

25

26

MFSA

27

28

20

21

22

23

24

27

28

29

30

31

MAM

UHPR

CFB Esquimalt / MARPAC Activity Guide • 49

Kayak Club improving paddle performance

by Rachel Lallouz Looming before me is the colossal hull of a warship. From the vantage of my kayak, which is level with the ocean, the water mirrors the ship in a wrinkled gray reflection. I crane my neck to see the portholes and then the bow high above.

The ship is berthed at one of the jetties in dockyard at CFB Esquimalt. Tethered to another jetty is the long black body of a partially submerged submarine bobbing eerily in the dark water.

My destination today is the pebbly shore of Fisgard Lighthouse across the harbour. I dip my paddle into the water and pull the kayak forward. I feel the water resist and my uncertainty grow to navigate the distance.

This is only one of a handful of times I have eased my body into the tiny cockpit and clutched the double-ended paddle. But that novelty will dwindle today as I am taking part in the Pacific Fleet Kayak Club’s introductory course – a two-phase course that starts in a pool and ends on the ocean.

Before launching my kayak into Esquimalt harbour from the Naden boat launch, I and five other rookie kayakers were taught basic safety skills and manoeuvres in the morning at the Naden pool.

Corporal Aaron Miller, lead instructor for the club, started us with a wet exit. We had to self-tip, and while upside-down under the water, unlatch ourselves from the kayak and swim to the surface.

I paddled to the shallow end and steadied my kayak. With a deep inhale I threw my weight to one side and tipped over. I kept my eyes tightly closed underwater to guard against the chlorine, and felt for the latch on the rubbery skirt. I pulled it back and freed myself from the kayak. When I came to the surface, I realized my paddle was not in my hand. Perfecting this maneuver would have

to come later as Cpl Miller moved us on to tackle the partner assisted T-rescue.

In this scenario, one kayaker tips over, resurfaces, and with the help of another kayaker flips the waterfilled kayak upright.The rescuer must grab the bow and pull it across their boat until the front hatch is just about in the rescuer’s lap. This causes the water trapped in the kayak to fall out of the upside down cockpit. Then the kayak is flipped upright, and with the two boats close together and the rescuer stabilizing the boat, the submerged kayaker then launches their body across the cockpit, kicking their legs and pulling up at the same time.

We were also taught angling our paddles in the water, and trying different correctional paddle strokes. In the face of high wind or risky currents knowing how to wield my paddle could get me out of a sticky situation quickly.

With the trial run in the pool over, I now find myself rocking precariously on the open ocean.

My arm muscles strain to keep the kayak balanced with each stroke of the paddle.

Once we reach the outskirts of the harbour, Cpl Miller takes the opportunity to teach us contact towing, a safety procedure used in an emergency where one kayaker cannot continue to paddle.

In this event, another paddler pulls alongside the injured or ill person, and the injured person latches their kayak to the other with their arm. The towing paddler then paddles them to safety.

As the winds pick up, we are also shown how to create a raft by lacing our kayaks together to form a single floating vessel that is a surprisingly strong defence against stormy conditions.

We break from our raft formation and continue to paddle to-

50 • CFB Esquimalt / MARPAC Activity Guide

wards the lighthouse; Cpl Miller navigates his kayak among us, telling stories of the sea life he’s seen: a school of porpoise swimming close to his kayak, seals sunning themselves on the rocks, and underwater creatures visible through shallow, clear waters – anemones, jellyfish, starfish, and spiny crustaceans.

The choppy waves rock my boat. I straighten my back, relax my hips and center my weight to counteract the ocean’s sweeping motion.

We approach the tiny cove below the lighthouse; the water is translucent blue-green. A few metres from shore I hop out of my kayak, wading through the knee-deep water to pull it onto pebbly beach.

As I lounge on the sun-warmed beach with the others, I watch Cpl Miller demonstrates a self-rescue.

In the center of the cove he angles his kayak to face us. His chest ex-

pands as he takes a deep breath.

Then he plunges into the frigid water, self-tipping his kayak. In one fluid motion he re-appears, and hauls his dripping body into the kayak, paddle and emergency gear intact.

With that, he motions for us to return to our kayaks.

Back at the clubhouse, we take turns hosing down the salty gear with fresh water. Without a good rinse, the plastic body of the kayak and any fabric can corrode and deteriorate. As I dunk my lifejacket into a tub of fresh water, I glance at the sun setting on the horizon. Past the warships and submarine is the open ocean; a desire to get back on the waves sweeps over me.

For those wanting to learn how slice through the water in vessel no longer than the standard man, and brave the underwater wet exit, go to www.pfkc.ca

Clubs PSP CLUB CONTACT LIST Aquarius Scuba Club Tony Brooks 250-208-1492 (aquariusdiveclub.com)

CFMETR Boat Club Richard Crowder 250-468-5002

Kayak Club Doug Bell 250-363-2955 (infopfkc@gmail.com)

Auto Hobby Club Phone 250-480-0191

CFSA Sailing 250-385-2646 (club house) cfsa.wordpress.com

Model Railroad Club Stuart Blackbourn 250-588-9653 Harry Stinson 250-665-7113

CFB Esquimalt Motorcycle Club Barton Dennis 250-363-2778

Golf Association Carl Girard 250-363-4041

Triathlon Club david.dallin@forces.gc.ca 250-363-2618

CFB Esquimalt Power Boat Club 250-360-0905 (club house)

Shotokan Karate Club Mike Maxwell 250-363-2027

Work Point Garden Club Dave Reade davemenabat@gmail.com

Aquarius Dive Club No pagers, no phones, no boss! At 90 feet it’s a different kind of pressure. After 25 years, Aquarius has grown to become the largest active dive club in the Canadian Forces. With a 24-foot custom built dive boat (the Aquarius II), divers can take advantage of all the premiere dive sites Vancouver Island has to offer.

We offer Entry level “Basic Open Water” courses as well as “Advanced Open Water” specialties including: Dry Suit, Deep, Night, Wreck, Enriched Air / Nitrox, Photography, Rescue and Dive Master.

All courses are affordably priced and include classroom time, equipment, pool dives, ocean dives and boat dives as required.

Unrestricted by geography, you can regularly find Aquarius Dive Club on the Boeing 737 sunk in Chemainus, HMCS

Cape Breton and HMCS Saskatchewan in Nanaimo, HMCS Columbia in Campbell River or simply enjoying the abundance of sea life in Telegraph Cove.

Trips to the Missile Silo in Washington and sites further afield such as Hawaii are in the planning stages now! With assets such as our own boat, compressor and trailer as well as a great group of divers always on the lookout of the next adventure, we make diving affordable and fun no matter what your skill levels are.

Find out more: Tony Brooks 250-208-1492 or e-mail tony.brooks@forces.gc.ca Shawn Falconer 250-661-7327 or e-mail shawn.falconer@forces.gc.ca Website: www.aquariusdiveclub.com Facebook: www.facebook.com/ groups/92920873989

Auto Hobby Club Are you an auto enthusiast? Want to maintain that 1967 Mustang convertible?

Whether you are an enthusiast or need to repair the family car, the Auto Hobby Club can provide you with: • Tools and equipment for changing oil to rebuilding engines • Two floor hoists, tire changer, wheel balancing equipment, brake lathe and welding equipment, diagnostic machine • On duty custodian • Conveniently located at WP1117 • Nearly 16 years of club operational experience • Hours of operation Mon, Thu and Fri 6-10pm, Sat/Sun 9am-5pm Join the club or take a facility tour by contacting President, Eric Langelaar at 250363-2837 or by email at Eric.Langelaar@

We welcome DND employees & their families.

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CFB Esquimalt / MARPAC Activity Guide • 51

Clubs forces.gc.ca. For questions associated with the Auto Hobby Club facility, contact the Club Phone 250-480-0191.

Canadian Forces Sailing Association (CFSA) Ready About! Want to enjoy the water on something other than a warship?

Join CFSA. We offer: • Adult and junior CYA approved sailing programs • Moorages for Regular Force members • Full service and licensed Club House Club reciprocals with other yacht clubs around the world.

• A full calendar of social activities • Club and inter-club racing • Maintenance yard with bi-weekly haul outs The Canadian Forces sailing Association has been in Esquimalt for over 60 years.

We are located at Monroe Head on the north side of Esquimalt Harbour. Our memberships are very reasonable and CFSA is a great place to get involved with sailing, a sport that will last a lifetime.

Please visit the Sailing Section of this Spring-Summer Activity Guide for a complete list of sailing courses being offered. If you would like a tour or more information contact the Club House at 250 385 2646 or visit our website at cfsa.wordpress.com.

CFB Esquimalt Power Boat Club Are you interested in power boats, fishing or just something social to be involved with family and friends?

If so consider the CFB Power Boat Club.

Sign up to experience the thrill of catching some delicious Salmon or try something a bit larger with Pacific Halibut.

If cruising is more your style, no problem, the Gulf and San Juan Islands, scenery is second to none, which people pay thousands of dollars to visit. All just minutes from our first rate 100 berth facilities located at Work Point.

If you are new to boating, no problem, we have centuries of experience within our club members. The benefits of being a member include: • The use of the clubhouse

• Mooring slips • Docking ramp • Storage compound • Fully equipped service bays with engine hoist, power tools and a paint booth The Club sponsors five family-oriented fishing derbies and BBQs per year, with cash prizes and other awards. There is no entry fee for the derbies and no charge for the BBQs. Serving CF members have priority for berthing and other members are placed by seniority in the club.

For further information, visit our website at www.boatclub.ca, call the clubhouse at 250-360-0905 (Thursday forenoons are the best time to call) or the club president at 250-363-5676 “Tight Lines and Happy Cruising to All.”

CFMETR Boat Club The CFMETR Boat Club is set in quiet Nanoose Bay, home to the Canadian Forces Maritime Experimental and Test Ranges. The Club is open to Canadian Forces members, DND or DOD civilians associated with CFMETR. Club members enjoy: • Safe and enjoyable boating; • Beautiful scenery; and • Affordable (limited) moorage All dock space is currently spoken for.

Members wishing to moor a vessel are now being placed on a waiting list contact President Lt(N) Richard Crowder at 250-468-5002 or by email at Richard.

Crowder@forces.gc.ca.

Golf Association Looking to play a game in which you yell “fore,” shoot six, and write down five?

Then the CFB Esquimalt Golf Association is the club for you! This club boasts one of CFB Esquimalt’s largest memberships with roughly 500 people! This club purchases memberships at local golf courses and then sells and administers daily greens fee passes to our members. Such benefits of this club include: • Residents and temporary personnel receive the benefits of club membership at a variety of courses, while the participating golf clubs receive our patronage and spin

52 • CFB Esquimalt / MARPAC Activity Guide

off business year round.

• Completely member funded and nonprofit.

For the 2015/2016 year, we hold 12 summer and 16 winter memberships at Olympic View, 8 at Arbutus Ridge, 8 at Bear Mountain, 4 at Glen Meadows. We also have special price for at the following golf course Cedar Hill, Cowichan, Metchosin, Prospect Lake and Royal Oak. This club provides the opportunity for members of the defence community to play golf at a number of local courses at reduced rates. Check out our web site, at www.cfbega.ca for all the details or contact the Club President, Carl Girard, at 250363-1807 or via email at Carl.Girard@ forces.gc.ca.

Kayak Club Do you like hanging out with seals and whales? Enjoy the benefit of living on the west coast with the CFB Esquimalt’s Pacific Fleet Kayak Club!

Some of the benefits include: • Instruction in Ocean kayaking with an emphasis on safety and rescue techniques.

• New members are given the club’s basic kayaking course, which is included as part of the first year membership fee. This course is conducted in two parts: the basics and rescues in the Naden Pool followed by an ocean phase in Esquimalt Harbour.

• Signing out a kayak from our fleet of 20+ at any time.

• The use of the scheduled NAC pool times to practice and work on their skills.

Membership is IAW with the PSP policies on recreational clubs. The fees excluding tax are: Regular Member

$75 first year

$50 renewal

Ordinary Member

$100 first year

$75 renewal

Associate Member

$130 first year

$100 renewal

Please visit our website www.pfkc.ca or contact us at infopfkc@gmail.com.

Clubs MARPAC Riders / CFB Esquimalt Motorcycle Club The focus of the club is three-fold: 1. To promote the social aspect of group riding we provide avenues for socializing and participating in group-ride activities, including charity ride events.

2. To assist in you “self-help” repairs we provide limited repair shop facilities and equipment (bike hoist, and fully kitted tool kit), including instructional classes.

3. To develop rider skills we provide rider Mentorship training “ride-alongs” with experienced riders that: help members develop group riding skills; help members hone their riding skills in preparation for their motorcycle skills or Class 6 road tests; or, simply enhance their everyday riding skills.

For those wanting to learn to ride from scratch, we are now affiliated with “Learn to Ride” (a motorcycle training company that teaches new riders), who provide Club members with a discount on training courses. They provide the bikes; you simply provide the enthusiasm to learn. Club

members are proud of the CAF, enthusiastic members of the community, and staunchly promote SAFE driving habits. We are motorcycle enthusiasts with a zest for group riding! CAF, DND, Spouse, or Dependant: Regardless of bike type - try us out! To find out more, contact Club President Bart Dennis at barton.dennis@forces.gc.ca.

Model Railroad Club The Model Railroad Club started as an N Scale (1/160) NTRAK modular layout in December 1997.

Currently the NTRAK layout is 30 feet by 36 feet. These modules are continuously updated as new techniques and experiences are gained including Digital Command Control systems.

The HO Scale (1/87) modular layout is also 30 feet by 36 feet featuring both Digital Command Control and Direct Current Control systems.

Some modules depict a logging operation, mining operation and a locomotive servicing facility. Both of these layouts have been on public display and have won mul-

tiple awards as “Best Operating Layout”, “Favourite Operating Layout”, and “Best Module” at train shows in Victoria and Nanaimo. Our layout at “Christmas in the Village” is the perennial favourite display at the Saanich Historical Artefacts Society Christmas presentation.

The club actively participates each year in the Victoria Train Show, Westshore Town Centre Hobby Show, Esquimalt Buccaneer Days, Nanaimo Regional Train Show, MARPAC Expo and West Coast Welcome.

All active or retired military members, DND and other Government Department employees are welcome and invited to join the CFB Esquimalt Model RR Club.

The Club currently meets every Wednesday evening from 6-9:30pm and Saturday mornings from 8:30am-noon in the basement of building 1031 Work Point Barracks.

Like us on Facebook at www.facebook. com/EsquimaltMRCC. For further information, please contact PO1 Stu Blackbourn at 250-363-1666, cell 250-588-9653, email Stuart.Blackbourn2@forces.gc.ca or Harry Stinson at 250-665-7113, cell 250-213-1373.

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CFB Esquimalt / MARPAC Activity Guide • 53

Clubs Shotokan Karate Club Karate is a striking art using punching, kicking, knee and elbow strikes, and open-handed techniques such as knifehands.

The aim of the Karate Club is to teach traditional Shotokan Karate, and to foster the development of karate through seminars, tournaments, and exposure to world-class karate and other martial arts instructors.

Such benefits of this karate club include: • Many different training times and two different locations; • Affordable way to learn or practice your karate skills; • A fun way to work on your cardio, flexibility, coordination, stress relief, and quicken your reflexes while training in a safe and supervised environment.

Training is conducted at the Naden Athletic Centre, with children’s/adult classes Mon/Wed 6:30-8pm and adults Fri 7-8:30pm.

Beginners are accepted throughout the year.

Training is also conducted at the Colwood Pacific Activity Centre on Tues/Thur, with children and adults training together at 6:30-8pm.

For further information, contact Mike Maxwell 250-363-2027 or email michael. maxwell2@forces.gc.ca

Tri Forces Triathlon Club Are you up for a challenge? Do you want to get fit and have fun?

If you like setting goals and seeing them through, then triathlon may be the sport for you. The club offers: • Swim practices every morning from 6-7:30am • Coached track workout every Thursday at 6pm • Elk Lake run every Sunday at 9am • Group rides every Saturday at 9am Annual membership is $35 for military members, $40 for associates It doesn’t matter if you are a beginner or a seasoned athlete, the club welcomes all ages and abilities. Consider coming out to

a practice to see if the lifestyle of a triathlete suits you.

Contact David Dallin at 250-363-2618 or by email david.dallin@forces.gc.ca for more information.

Work Point Garden Club Do you have a green thumb? Want to grow your own organic food year round?

Whether you are an enthusiast or wish to learn the basics, the Garden Club can provide you with: • Your own plot to work, fenced against deer and pets • Tools and equipment for working your plot • On-site water • Twenty-four hour access • A community of like-minded individuals Considering joining the club but want more information? Contact Dave Reade at davemenabat@gmail.com or Sadie Quintal at Sadie.quintal@gmail.com

Weddings, Corporate Events, Bar & Kitchen Event Coordinator www. pacificfleetclub.com 54 • CFB Esquimalt / MARPAC Activity Guide

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