Activity Guide Fall 2009

Contents

LEGENDCPAC - Colwood Pacifi c Activity Centre

M - Military Family Resource Centre

NAC - Naden Athletic Centre

P - Personnel Support Programs

SH - Signal Hill MFRC

Lampson - Lampson Street School

YAC - Youth Activity Centre

ACTIVITY PROGRAMSRegistration/Contacts .........................................................................................1

Facilities ...............................................................................................................2

Services ................................................................................................................4

Special Events ......................................................................................................8

Volunteering ........................................................................................................9

Deployment .......................................................................................................10

Preschool ...........................................................................................................17

School Age .........................................................................................................18

Youth .................................................................................................................20

Adult ..................................................................................................................22

Francophone .....................................................................................................27

Aquatic Services and Pool ................................................................................30

Health Promotion .............................................................................................34

Fitness ................................................................................................................38

Sports .................................................................................................................43

Clubs ..................................................................................................................47

Museum .............................................................................................................52

Sponsorship and Donations .............................................................................54

EDITORIALIs your computer secure?....................................................................................8

Business group for the military community ...................................................11

The facts about head lice ..................................................................................21

Prepare your family for a disaster ....................................................................37

Raise resilient children .....................................................................................46

Reduce your cancer risk with Vitamin D ........................................................51

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Registration

CFB Esquimalt / MARPAC Activity Guide • 1

ContactsPersonnel Support ProgramsPSP Manager ............................................. 250-363-7061Admin. Assistant ....................................... 250-363-4256Deputy PSP Manager ................................ 250-363-4242Donations & Sponsorship Coordinator ..... 250-363-5648

Fitness & SportsNaden Athletic Centre Kiosk ..................... 250-363-5677Director .................................................... 250-363-4067Admin. Assistant ....................................... 250-363-4427Facilities Coordinator ................................ 250-363-4213Sports Coordinator .................................... 250-363-4068Asst. Sports Coordinator ........................... 250-363-4069Asst. Sports Coordinator ........................... 250-363-5575Sports Stores .............................................. 250-363-4072Fitness Coordinator ................................... 250-363-4495EXPRES Testing Supervisor ...................... 250-363-4412Dockyard Fitness & Wellness Centre ........ 250-363-2074Naden Athletic Centre Fitness Cell ........... 250-363-4485Wurtele Arena ........................................... 250-363-4297Fleet Fitness, Sport, Facility Coordinator ... 250-363-7813

RecreationColwood Pacifi c Activity Centre Kiosk ..... 250-363-1009Director .................................................... 250-363-1008Recreation Coordinator: Clubs .................. 250-363-2989Recreation Coordinator: Programs ............ 250-363-1522Facility ...................................................... 250-363-2648Aquatics .................................................... 250-363-4070

Health Promotion ProgramsDirector .................................................... 250-363-5680Manager .................................................... 250-363-5532Manager .................................................... 250-363-5567Admin. Assistant ....................................... 250-363-5621

Naval & Military Museum ....................... 250-363-4312

Lookout Newspaper & Creative ServicesManaging Editor ....................................... 250-363-3372Advertising ................................................ 250-363-3014Classifi eds .................................................. 250-363-3014

WebsitesLookout ...............................www.lookoutnewspaper.comPersonnel Support Programs ............www.pspesquimalt.caMuseum ................... www.navalandmilitarymuseum.orgDonations and Sponsorship .......http://esquimalt.mil.ca/badm/sponsorship/index.htmSwim Team ....................................www.navymasters.comMFRC........................................www.esquimaltmfrc.comMFRC Navigator ........................ www.familynavigator.ca (en francais) ............. www.familynavigator.ca/bienvenue

Military Family Resource CentreMFRC 24 Hour Information Line ............ 250-363-2640 Toll free .................................................. 1-800-353-3329

FALL 2009 ACTIVITY PROGRAM GUIDEViews 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 7N2Ph: 250-363-3014 Email: frontoffi [email protected]

Publisher: Base Commander, Canadian Forces Base EsquimaltProject Coordinator: Melissa AtkinsonDesign: Carmel EckerSales: Ivan Groth, Joshua Buck, Mike Laidlow

When a fee is required, payment must be paid at time of registration. Separate payments for PSP programs/services and MFRC programs/services are required.

Please note that a fee will be charged for all NSF cheques. Registration is on a fi rst come/fi rst served basis.

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

Why do programs sometimes get cancelled?

Because people wait too long to register! Please register early.

Facilities

2 • CFB Esquimalt / MARPAC Activity Guide

The Naden Athletic Centre (NAC)Hours of Operation Mon to Fri 6am-10pm Sat, Sun & Stats 9am-8pmThe Naden Athletic Centre has numerous facilities and programs for military person-nel, their families and DND employees.

Facility includes• One large gym fl oor• One smaller gym fl oor• Five-lane swimming pool (25 meter)• Leisure wading pool• One steam room• Large hot tub• Two weight-training rooms• Aerobic studio• Cardio theatre• Spin studio• Three squash courts• Five softball diamonds• One soccer pitch• Two outdoor volleyball courts• One CF EXPRES evaluation centre See Facilities staff or phone 250-363-5677 for updated schedules. Schedule may change without notice.

Golf Memberships/PassesRegular: $50& Ordinary $75 (summer rate) $10 (winter pro-rate)See Facilities Staff for bookings and course pass prices or call 363-5677

Sports EquipmentMilitary personnel may sign-out equip-ment for most sports from the sports store, please call 250-363-4072.

Swimming PoolFor Pool and Swimming Lesson Schedule see Aquatics sectionTo rent pool space call the Facilities Coor-dinator at 363-4213 For all other aquatic inquiries call the Aquatics Supervisor at 363-4070

Fleet Fitness and Wellness Centre (Dockyard) Hours of OperationMon to Fri 6am-6pm

Facility includes• Weight Room• Aerobics Studio• Cardio Theatre • Change Rooms• Showers• Day Lockers & Rental Lockers

Wurtele Arena Across the street from the Naden Athletic Centre is the Wurtele Arena available to both military and civilian members for

NADEN ATHLETIC CENTRE MEMBERSHIP FEES

Kiosk Administration Hours 7am-9pm Mon-Fri and Sat & Sun 10am-7pm for the purchase of NAC/Golf memberships, special registrations such as ski trips, swimming lessons, and special interest classes etc. Golf passes are available 7 days a week during hours of operation. Prices are subject to change. Contact 363-5677 for updated schedules and additional information.

1 Year 6 Months

Regular Military - Regular Force - Class A, B & C ReservistsDND Firefi ghtersPSP Employees

Individual Spouse Family

Free$64$106

Free$38$64

Ordinary DND Employees: Memberships re-quired from 6pm Mon-Fri & all day Sat, Sun and Stat holidays. (DND employee membership not required during 6am-6pm Mon-Fri)Commissionaires, Retired w/full Military Pension, Federal Em-ployee, RCMP, Prison Guards

Single Family

$134 $204

$75$113

Associate Member

Must be sponsored by a Regular Force Member

SingleFamily Max 5 pers living at home and under 19yrs

$321$589

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skating, hockey, and other activities. Administration: 250-363-4297.

Hours of Operation Mon to Sun: 6am-11:30pm (Subject to schedule). The Arena Staff has an up-to-date schedule.Shinny: Mon,Wed & Fri 11:30am-12:50pm Casual Skate: Tue & Thu 11:30am-12:50pm and Sat & Sun 1-2:30pmParents & Kids Sticks & Pucks: Sat & Sun 2:30-4pm To reserve the ice or for more information call the Facilities Coordinator at 250-363-4213.

Colwood Pacifi c Activity Centre (CPAC)CPAC located at 2610 Rosebank Road (off Ocean Blvd) is a community driven multi-purpose facility designed to accom-modate our military and civilian commu-nities.Our centralized location allows us to offer a large range of rental opportunities, from structured Birthday Parties to large confer-ences and weddings. Hours of operationMon to Thurs 8:30am-9pmFri 8:30 am-6 pmSat and Sun by requestRental Rates• Military community:Free during regular work hours Outside regular hours $30/hour• Civilian community:$20 to $40 /hour (depending on room)

The facility includes• A large (dividable) auditorium with stage & 12 ft viewing screen (seating up to 300)• Varied sized classrooms, designed to ac-commodate groups from 10-60 people• Fully equipped kitchen• Conference room (up to 12 people)To inquire about a facility booking for your group contact 250-363-2648. *Note: prices are subject to change without notice.

Colwood Pacifi c Activity Centre MFRC (CPAC)(located next to the PSP counter) Hours of operationDrop in from Mon to Thurs: 7:30 am-11:00 am, noon-6:30 pm and 7:15-9 pm. Fri: 7:30-11:00 am, noon-6 pmSat: 9:00 am-noon and 1-5 pmClosed Sundays and statutory holidays2610 Rosebank Road, Colwood (off Ocean Blvd).Phone: (250) 363-2640Fax: (250) 363-2677Email: [email protected](Bus Access: #25 Admirals Walk/Western Exchange/Maplewood; #39 Royal Roads/UVic;#50 West Shore Exchange/Downtown; #51 West Shore Exchange/UVic; #52 Wishart/ West Shore Exchange/Western Exchange; #61 Sooke/Downtown). These bus routes use Western Exchange as the drop off location. It’s a short walk down to MFRC-CPAC.

Signal Hill MFRC (SH)Hours of operation Mon to Fri: 8:30 am-4:30 pm Closed on statutory holidays.

1505 Esquimalt Road, Esquimalt Phone: (250) 363-2640Fax: (250) 363-3108Email: [email protected](Bus access: #6 Esquimalt/Quadra and #26 Dockyard/UVic)

Lampson MFRC Hours of operationMon to Fri: 8:30 am-noon and 1-4:30 pm Closed on statutory holidays.

316 Anson Street, EsquimaltPhone: (250) 363-2640Fax: (250) 363-3453Email: [email protected] # 26 Dockyard/UVic, #24 Cedar Hill/Admirals Walk and#25 Maplewood/Admirals Walk/Western Exchange go right down Lampson. # 6 Royal Oak Exchange/Esquimalt goes down Esquimalt Road and it’s a short walk up to Lampson School.

To make a booking for any Base Facility (i.e. sports fi elds, pool, gym) a written request is required. Contact the Facilities Coordinator by e-mail ([email protected]) or fax 363-4315 four to fi ve days prior to the event. Note: military training takes priority on all bookings.

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MFRC 24-Hour Information Line Information and Referral staff are ready to take your call - 24 hours a day, 7 days a week. We can answer your questions or do research to fi nd the information you need. Let us know how we can best support you. Call us: 250-363-2640 (Toll free: 1-800-353-3329). Your community. Your resource centre. Get connected.

Services for Single CF Members Are you a single CF member? If you’re looking for community information about where to go hiking, cycling, where to fi nd dog-friendly parks or Victoria’s best restaurants, the MFRC is your resource centre. If you’re deploying, contact us about services so we can support you, your parents, or other loved ones. Relocating? Contact us to borrow a Welcome Package from your next posting. Regular life stress getting you down? MFRC counselling ser-vices can help. Call for information: 250-363-2640 (Toll free: 1-800-353-3329).

Discover Your MFRC Resource LibraryBefore you buy it, borrow it from the MFRC! We have a wide range of terrifi c books for all ages. Topics include parent-ing, relationships, communication, deploy-ment and relocation. Visit your MFRC Resource Library located at MFRC-CPAC. We welcome your feedback on resources you have found valuable – and your rec-ommendations for new resources for the library.

Get Your Military Family ID Card 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. The ID is recognized na-tionally so you can use it here and at your next posting. Use it to access Base services and to participate in the Military Discount Program (at participating local businesses). The CF 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 the SH MFRC and MFRC-CPAC.

MFRC MembershipAre you a member of your MFRC? If not, join today! The MFRC is a non-profi t so-ciety registered under the British Colum-bia Society Act. As a registered society, we are required to keep a list of our members. Membership supports the MFRC in our goal to promote and facilitate the provi-sion of services that address the unique lifestyle experiences of military families. Membership is open to any person who is a military member, partner or family member of a serving regular or reserve member at CFB Esquimalt. Retired mem-bers (who were honourably released) and his/her spouse/partner may be accepted for membership. For more information call: 250-363-2640.

Get the Guide!Be the fi rst to know about upcoming MFRC workshops and services. The MFRC mails out more than 1500 Activity Guides to military families. Get on the list! Call the MFRC: 250-363-2640 (Toll free: 1-800-353-3329) or email a request to: [email protected]

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Welcome Events for Singles and CouplesIf you’re new to CFB Esquimalt the MFRC, along with PSP, invite you to participate in a fun-fi lled event, such as an evening of volleyball and pizza! You will meet others new to the military commu-nity in a relaxed, welcoming atmosphere. For more information call 250-363-2640.

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Military 101 Information Package If you or family member recently joined the military and you are to the military lifestyle, our Military 101 Information Package is for you. This package helps newcomers become familiar with the military lifestyle. Call the MFRC for your Military Lifestyle 101 Package. Ask about Military Lifestyle 101 Workshops too!

Welcome to CFB Esquimalt! Check out the Adult Section of this guide for details on activities for newcomers.

Welcome Packages from other MFRCsRelocating elsewhere? We can lend you a Welcome Package from your next MFRC. Find out what is available in your new community. Call the MFRC for details.

Relocation Resources - “Smooth-ing the Way”If you’re new to Victoria - or if you’re leaving to go to your next adventure - your MFRC can help make your transition “smooth.” Come see us while you tackle your “to do” list. We can help! Check out the Relocation Resource Binder full of tips and tricks for you!

Stay In Touch While Your Loved One Is AwaySee the Deployment Section of this guide for information on this valuable service.

Video Teleconferencing (VTC) See details in the Deployment Section of this Guide.

Families living in Sooke, Sidney and North of the MalahatConnecting with Military Families in Sooke Join us in Sooke! Military members and their families are invited to the Sooke Child, Youth and Family Centre (2145 Townsend Road South) on the second Tuesday of every month from 1-3 pm. Come meet other military families, pick up information and enjoy a fun family af-ternoon. An MFRC representative answers your questions about MFRC services. Bring your partner, children or just your-self. Visit the MFRC website for details: www.esquimaltmfrc.com. Connecting with Military Families in SidneyJoin us in the 443 Hangar in Sidney! An MFRC representative visits 443 Squadron every 2nd Friday from 11 am to 1:30 pm. We’ll answer questions and provide pro-gram information. Call 250-363-2640 for information or visit the MFRC website: www.esquimaltmfrc.com.Connecting with Military Families North of the MalahatThe MFRC is always ready to assist you on our toll free line: 1-800-353-3329. Let us help you fi nd resources in your commu-nity. Check out the fun places to visit in

your community. See the MFRC website for details: www.esquimaltmfrc.com.

Employment and EducationThe MFRC is now referring families to community resources for Employment and Education support. Please visit our website at www.esquimaltmfrc.com for informa-tion about local employment agencies and education services.

Prevention, Support and Intervention Our professional, caring staff offers support with relationship issues, parent-ing challenges, the military lifestyle, and coping with short-term crisis situations and emergencies. We’re also your source for quality referrals to outside counselling resources and specialized support services. The MFRC respects your privacy. We do not provide any information of a confi den-tial nature to any other person or organi-zation without your explicit permission – except as required by law. Our Confi -dentiality Policy is on our website www.esquimaltmfrc.com If you need assistance, don’t hesitate to call your MFRC: 250-363-2640 (toll free: 1-800-353-3329).

Operational Stress Injuries (OSI)Operational Stress Injuries are very real and have been a part of military history through-out the ages. Today, the increased tempo and high risk nature of military operations means that service men and women are doing jobs

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that may expose them to high levels of stress that may cause an OSI. If you or someone you care about is suffering or may be suffer-ing from an Operational Stress Injury, the MFRC can link you to services to provide you with the information and support you need. Call 363-2640 for details.

Navigator for Military Families with Special Needs and Responsibilities Our military community includes families with special needs and responsibilities. Some families care for children with special needs, some have a CF member or spouse/partner with health concerns and some help support their aging family member. If your family has special needs and responsibilities, the MFRC can help you navigate your way to community resources during relocation, help you put a support plan in place for upcoming deployments, and give support and direction when you’re not sure who to call. Let us help you fi nd the services you need! For information call the MFRC 24 Hour line at 250 363-2640 or toll-free 1-800-353-3329.Navigator website: www.familynavigator.ca Military families with special needs and responsibilities can use this bilingual website to look for community informa-tion and resources for Military Family Resource Centres across the country. They can also fi nd information on specifi c topics and web links to resources from different provinces.

Navigator Family-to-Family ConnectionAsk about our Family-to-Family service for families with special needs and responsi-bilities. This service matches families with similar circumstances as a way of guiding one another through challenging times. Whether you are new to the community, dealing with a new diagnosis, or willing to share your experiences, this program is for you. Contact the Navigator to talk about the type of support that you can contribute or that you would like for your family. Send an email to [email protected] or call 250-363-2640 (Toll free 1-800-353-3329)

Triple P – Positive Parenting ProgramTriple P is a parenting program which pro-motes positive, caring relationships between parents and their children (Toddlers – 15 years). Parents learn effective strategies for dealing with a variety of childhood develop-mental and behavioral issues.Triple P helps Parents:• manage their child’s behavior in a con-structive and caring way• develop good communication and strong relationships with their children• learn positive parenting skills that may be applied to a broad range of parenting situationsChildren who grow up with positive parent-ing are more likely to feel good about them-selves and develop their potential! Triple P offers information, support, and practical answers for you and your family. For more information please call your MFRC at 250-363-2640 (toll free: 1-800-353-3329).

Youth ResourcesOur information is practically limitless! Our master list of resources for youth in the Greater Victoria area is full of informa-tion about services and programs just for youth. Questions or concerns? No prob-lem! Call your resource centre, the MFRC, to help you fi nd the answers you’re looking for!Children & Youth Outreach The MFRC recognizes that the needs of children & youth in the military family community are diverse. We are pleased to offer one-on-one support - as well as resources for individuals and agencies that support children & youth. Please call 250-363-2640 for more information. Youth Mapping WorkshopsCommunity Mapping workshops are de-signed to bring diverse people together in the interest of making change. This work-shop will aim to empower youth in the West Shore and Sooke to invest a sense of ownership in their communities. The time will represent an intentional opportunity to refl ect on the existing needs of youth in the area; take a collective inventory of the community assets that already exist to meet those needs, and collaboratively create a vision to meet needs that remain outstanding. We’ll schedule a workshop in the late fall. For information call 250-363-2640.

Emergency ServicesThe MFRC Emergency Services Program offers support and resources to individuals and families during emergencies and urgent family situations. Let us help you make an

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action plan. Call the MFRC at 250-363-2640 (Toll free: 1-800-353-3329) if you have an urgent family situation.

Who will take care of your child?If you suddenly become ill while your partner is deployed or on duty, who will care for your child? Pick up an Emer-gency Child Care Plan at the MFRC or download one from our website at www.esquimaltmfrc.com to create a plan for your family. Don’t delay - prepare today!

Parenting From AfarStay connected with each other during deployment through the Parenting From Afar program. Ask for the Parenting from Afar Pregnancy and Newborn Package, available at the MFRC and on ships. You can share the experience of learning about your growing baby. Package includes handouts about pregnancy, breastfeeding and caring for your newborn. Contact the MFRC for information.

Pregnancy and Labour Companion ProgramWill your partner be deployed during your pregnancy? Skilled, caring volun-teers will support you during pregnancy, childbirth, and after you’ve welcomed your baby home. Find out more about how the MFRC supports parents-to-be. Call the MFRC for details.

Welcome to Parenting BoxAre you a new parent? Make sure you drop by the MFRC for your free “Invest In Kids Welcome to Parenting Box.” The box in-cludes a guidebook to help you understand your baby’s development, a developmental toy with activity cards that explain how to use the Comfort, Play and Teach approach with your baby, and information about MFRC parenting programs and activities. Contact the MFRC to fi nd out more.

Birthday Parties For details on how to book your themed party call 363-1009 today! All for only $60 (prices increase for parties of 11 or more children). New special parties include Bouncy Castle and Teen Parties at a rate

of $100 (prices includes room for 20 chil-dren) Please note that all birthday parties require a minimum of 2 weeks notice.Sports Spectacular at the NACJoin us for a fun-fi lled active sports party with gym games, sports and time for pres-ent opening and eating etc. Your Sports Spectacular package includes a facilitator, a large gymnasium with equipment and a room to eat and open presents. Please bring your own food, cake and decorations if you desire. Sports Spectacular at the CPACJoin us for a fun-fi lled active sports party with gym games, sports and time for pres-ent opening and eating etc. Your Sports Spectacular package includes a facilitator, full use of our kitchen, a large gymnasium with equipment and a room to eat and open presents. Please bring your own food, cake and decorations if you desire. Hawaiian Hula“Hang Ten” at this great party for both boys and girls. Dress up in grass skirts or surfer shorts and join in the luau festivities. How about a hula and limbo contest as well as making your own unique leis. This 2 hour Hawaiian party includes a facilitator, crafts, full use of our kitchen, a large gymnasium with equipment if needed and a room to eat and open presents. Please bring your own food, cake and decorations if you desire. Dinosaur DayDress up in your dinosaur digs for a fun-fi lled birthday party. Enjoy music, dinosaur games and dinosaur crafts and have a dino-mite time. The Dinosaur Party runs for 2 hours including time for food, cake and present opening. Please bring your own food, cake and decorations if you desire. Party Playtime by You!You supervise this 2-hour party for children ages 2-5 years old. You have full use of a large gymnasium, a full kitchen and a room to eat and open presents. We’ll help you set up climbing toys, get out ride toys and set-up children’s music for you. You lead this party and for safety purposes you must ensure there is at least one adult per 10 children. Please bring your own food, cake and decorations if you desire. Party for a Prince or Princess“The King and Queen request your pres-ence at the Royal Celebration of your

Birthday!” Come out and get treated like Royalty. Show up for the festivities and enjoy the gala event. Make crowns and tiaras. Enjoy music, dancing and games to complete your party. Your 2-hour party includes a facilitator, crafts, full use of our kitchen, a large gymnasium with equip-ment if needed and a room to eat and open presents. Please bring your own food, cake and decorations if you desire. Bouncy Castle PartyTwo hours of bouncy fun! This party includes the use of the bouncy castle, 2 facilitators, use of a large kitchen and break-out room for cake and presents. This party can accommodate 20 partiersTeen Party (ages 12-15 years)Come and play Nintendo Wii, pool and much much more at the Youth Activity Centre. This tree hour party includes one facilitator, use of the YAC and the kitchen. This party can accommodate 20 partiers.

Work Point Community GardensHave you thought about planting that veg-etable garden or keeping the house supplied with beautiful fl owers but you’re not sure about having one in your own backyard? Well the Work Point Community Garden plots, located on the corner of Anson and Munro Streets, are available to test out your green thumb. All military families no mat-ter where you live and some community requests will be accepted. Contact Michelle Neaansen at 250-380-7044 for more in-formation. Plots range in size from 15 x 15 feet or 30 x 30 feet.

Bicycle RentalsSpecial military discount $20/day at Mar-ty’s Mountain Cycle, 1-1258 Esquimalt Road. Book by calling 250-383-3337. A PSP approved outlet.

“Gardens and fl owers have a way of bringing people together, drawing them from their homes.-Clare Ansberry

Special Events


Skate with SantaJoin Santa and his merry elves for an after-noon of skating fun and treats! Santa will also lead the skaters in some fun games and activities on the ice.Location: Wurtele ArenaPSP Sun Dec 20 2-4pm FreeAll children must wear helmets.

Ski Mt WashingtonStay tuned for the Winter Activity Guide for dates and prices for the 2009/10 ski season. First trip (depending on snow conditions) is December 17. Mark your calendars!

New to the community?Come and meet your neighbours! Pancake breakfast, information booths, fabulous prizes and plenty of fun. This event is open to all CF members and their families.Location: Colwood Pacifi c Activity CentreSept 12 9:30-11:30am Free

According to the FBI, a laptop is stolen every 53 seconds, and 97 per cent are

never recovered. Here are some tips to help you lock down

your laptop and keep your data secure.• When traveling, don’t use a laptop car-

rying case or bag; it’s a dead giveaway as to what’s inside. Instead, use a briefcase or regular piece of luggage and retrofi t it as needed. • The use of visual deterrents may help

scare thieves away from your machine. There are companies that sell security plates that attach to your laptop, complete with barcodes and printed warnings stating that the laptop is constantly monitored. • Get laptop insurance. Popular policies

start at $200 per year. • Install tracking software. These services

cost about $45 a year. Once the software is installed, your computer can be remotely tracked. Some tracking services even re-

motely erase your hard drive if you report an unrecoverable theft. • Another option is investing in an alarm

system. Some sound a 110dB (that’s loud!) alarm if a stainless-steel cable is cut or acti-vated by a motion detector. • Encrypt your data. That way, even if the

laptop is stolen, nobody else will be able to read the data on it – and that data is, in most cases, far more valuable than the hardware.• In public places such as airports and con-

vention centres, if you are forced to put your laptop on the fl oor, loop the strap of the bag around one ankle. This will prevent grab-and-dash thievery.• Check with your employer’s IT or se-

curity group to make sure you’re following company rules on laptops. In the wake of huge losses of sensitive information, many organizations have enacted guidelines on what data should reside on a laptop.

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“Encrypt your data. That way, even if the laptop is stolen, nobody else will be able to read the data on it.

Volunteering


Stay Connected with Military Families In Sooke, Sidney or North of the Malahat Do you reside in one of these communi-ties? Other military families who live nearby would benefi t from your knowl-edge of the local area – and your skills in organizing events. If you can spare 3 to 5 hours per month helping families con-nect with one another through events and helpful workshops, we’d like to hear from you. Please call 250-363-2640 (Toll free: 1-800-353-3329).

Grow the community – grow from the experience • Do you enjoy meeting new people and working as part of a team? • Are you Web savvy?• 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, assist-ing with administration, information and event planning?We need you!At the Esquimalt Military Family Re-source Centre we work with the com-munity, which means we depend on and benefi t from active volunteer leadership and community involvement. Thanks to the remarkable contributions made by volunteers our military community grows stronger and the good news is that our vol-unteers say they grow from the experience at the same time!If you would like to share your skills and knowledge with us we have the perfect volunteer role for you. Our programs are designed to provide support and informa-tion to the Canadian forces community. To fi nd out more visit the MFRC website at www.esquimaltmfrc.com or Call 250-363-2640.

Rainbows Rainbows is a peer support program that enables children and youth to work through their issues of grief and loss. Car-ing, committed, compassionate volunteers facilitate weekly sessions in a safe, comfort-

able, non-judgmental environment. Adult support and assistance with the MFRC Rainbows on Monday afternoon is es-sential. Find out how you can get involved as a Volunteer with this program at www.esquimaltmfrc.com or call 250-363-2640

Family Network Childcare AssistantsVolunteers are needed as support in the childcare area during Sunday Sessions held monthly for the families of deployed members at Colwood Pacifi c Activity Centre. If you love children we would love to have you join us.

Casual Child Care ProgramNeeded: Helpful Hands and Eager Ears! Volunteers are needed in the MFRC’s Ca-sual Child Care Program. We’re looking for help with the tiny ones and support and encouragement for the toddlers, onsite during regular daytime hours, Monday to Friday. Volunteers assist with play-time and snacks, and fi nd rewards in the smiles, laughter and animated playtime of the children. Morning and afternoon positions available. Go to www.esquimalt-mfrc.com. Call the MFRC for details: 250-363-2640.

MFRC Board of DirectorsFamily and career demands make it hard for everyone to fi nd the time to give back to their community. For the Esquimalt MFRC Board of Directors (BOD), fi nding a way to volunteer in a leadership capac-ity is all in a day’s work. The Volunteer BOD oversees the planning and opera-tion of the MFRC and is responsible for the governance of the organization in the following areas: Policy and Procedures; Fi-nance and Fundraising; Human Resources; Community Relations; Planning; and Organizational Operations. Within these areas of governance, there are committees for Professional Development; Commu-nications; Evaluation and Long Term Plan-ning; Fundraising; Finance; and Policy and Procedure. Learn more about the BOD at the upcoming Board of Directors Informa-tion Sessions. Call the MFRC for details: 250-363-2640.

Francophone ProgramsVolunteering with the MFRC is an ideal way for Francophones to meet new people and to practice speaking English. There are many Volunteer opportunities available – including working with children and youth, helping with special events, assist-ing with translation and more! Contact the MFRC at www.esquimaltmfrc.com or call 250-363-2640.

Volunteer Orientation SessionsFind out about the Military Family Re-source Centre, our programs and the com-munity in which you will be volunteering. We will help you discover a volunteer posi-tion where you can experience personal and professional development opportuni-ties and give back to the community at the same time. Come to an orientation where you will be able to sample the diverse programs and services we offer, or book a personal consultation. Please contact the volunteer coordinator and fi nd out more about volunteering and the Military Fam-ily Resource Centre. Find out how you can grow the community and grow from the experience at www.esquimaltmfrc.com or call 250-363-2640. Location: CPAC MFRCSept 24 5-6 p.m. Location: MFRC Lampson Oct 22 5-6 p.m.Additional Volunteer Orientation Sessions as requested.

Volunteer Events and Training OpportunitiesVolunteer AppreciationWatch for the Christmas Volunteer Ap-preciation event Nov. 29. First Aid TrainingFirst Aid training will be available this fall. Please contact the volunteer coordinator if you are interested.

“It’s always helpful to learn from your mistakes because then your mistakes seem worthwhile.-Garry Marshall

Deployment


Deployment Programs support military families who have a loved one away on de-ployment – or away for any work-related reason. If you’re a military member who is deploying – please inform your family about the range of services available before, during and after deployment.

Family NetworksFamily Networks are a great way to keep connected with other families. Participate in social activities, get the latest informa-tion about your loved one’s deployment and get mutual support from others who are “in the same boat.” Check out the Family Network Web Pages: www.esquimaltmfrc.com (click into ‘Deploy-ment’). Each ship has a Family Network and the “Terra Firma” Network is for all those not posted to a ship. Fill out the Family Network Contact Sheet, then email or drop it off at the MFRC. Information you provide is kept strictly confi dential.

Staying in Touch Program Stay informed and get connected through the MFRC Staying In Touch Service. MFRC staff will answer your questions and keep you updated with important information. Let us know how often you want us to contact you - and we’ll do it. If you are deploying, register your loved ones for this service - this includes your spouse/partner, parents, siblings or grandparents. We call anywhere in Canada. Call 250-363-2640 (Toll free: 1-800-353-3329) to register.

Family Network Volunteer Opportunities Become a vital part of a successful de-ployment by getting involved as a Fam-ily Network Volunteer. Have fun while making connections with your com-munity. Enhance your group facilitation skills, provide information and support to your fellow military families as well as gain experience with communica-tions and organizing special events. Share your skills and knowledge. Interested? You will need approximately 6-hours per month. Check out the Family Network Volunteer job description on the MFRC

website or call 250-363-2640 (Toll free: 1-800-353-3329). Representatives are needed for HMCS Calgary, Terra Firma and the MCDV Family Networks. Extra Volunteers are needed for all Unit Family Networks to assist with activities, commu-nications and planning.

Deployment Drop In Coffee Nights Would you like to meet others dealing with a Deployment? These evenings are provided as a social opportunity for people to connect and share over a cup of Java! MFRC Staff will be on hand to provide any requested information. Free Childcare provided if registered in advance. Registra-tion for this program is required for all participants at least 5 days in advance of session dates.Location: CPAC MFRCAug 12, Sept 9, Oct 14, Nov 18 and Dec 9 6:30-8:30pm

HMCS Calgary Meet and GreetMeet others from your ship over some warm Java (or Tea). Let the MFRC watch the kids while you kick back, share some laughs and connect with others like yourself. Register by August 22 by calling the MFRC 24 Hour Information Line at 250-363-2640.Location: CPAC MFRCAug 26 6:30pm-8:30pm Free

TGEX Coffee Night HMCS Algonquin, HMCS Calgary HMCS Brandon, HMCS Edmonton and HMCS ProtecteurMeet others from your ship over some warm Java (or Tea). Let the MFRC watch the kids while you kick back, share some laughs and connect with others like yourself. Register by Oct 28 by calling the MFRC 24 Hour Information Line at 250-363-2640.Location: CPACNov 4 6:30-8:30pm Free

TGEX Welcome Home Banner MakingHMCS Algonquin, HMCS Calgary HMCS Brandon, HMCS Edmonton and HMCS ProtecteurWouldn’t you like to make a sign for the jetty to show your member how much you have missed them? Let us provide you with the space and supplies – you provide the creativity. Register by calling the MFRC at 250-363-2640 before Nov 12.Location: CPACNov 16 6:30-8:30pm Free

Deployment continued on page 12

Family Network Email AddressesHMCS ALGONQUIN [email protected] CALGARY [email protected] OTTAWA [email protected] PROTECTEUR [email protected] REGINA [email protected] VANCOUVER [email protected] VICTORIA [email protected] WINNIPEG [email protected] [email protected] Firma - shore units and land-based deployments

terrafi [email protected]


Resource for the self-employed spouseMilitary spouses are working together to

launch the Military Family Business Support Group. This group is open to anyone who is connected to the military and is running a business on their own.Nicola Greeley, a personal Travel Counsellor,

launched her travel business in 2008 and as a personal goal wanted to become more in-volved in the community. “As a military wife and being a small busi-

ness owner, I have the fl exibility to work less when my husband is home and more when

he is away, we all know that being married to the military requires a fl exible schedule and understanding friends, so I’d like to set up a group that brings likeminded people together and it’s great that the Military Family Re-source Centre (MFRC) is willing to support me in this role.”Greely recently learned Shelly Wright of

Creative Memories had set up a similar busi-ness support group a few years ago, both here and on the East Coast. Wright has agreed to bring her wealth of experience to the table.

The group plans to meet every two weeks to help grow their business through learning and networking and there are plans to create a quarterly newsletter encouraging the support of the military family. The group also hopes to pool resources in order to have booths at local events including Formation Fun Day and next year’s Women’s Conference.If you are interested in joining the

group please contact Nicola Greeley at 250-590-0124 or email [email protected].

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Deployment


Drop In Christmas Craft NightGet into the holiday spirit and get a head start on your Christmas decorating. Join the helpful MFRC staff for an evening of adult and children’s crafts. Register by calling the MFRC at 250-363-2640 by December 9.Location: CPACDec 9 6:30-8:30pm Free

Tips for Preparing for a DeploymentThe Emotional Cycle of Deployment(taken from the Preparing for Deployment Stress Handbook)• Pre Deployment• Anticipation of Loss• Detachment and Withdrawal• During Deployment• Emotional Disorganization• Recovery and Stabilization• Anticipation of Homecoming• Post Deployment• Renegotiation of Relationships• Reintegration and Stabilization

General Suggestions• Attend Unit’s Pre-Deployment Briefi ng• Join your unit’s Family Network – meet other families with similar experiences.• Pick up your Deployment Package – It is full of helpful information.• Participate in the Adult Deployment Workshops.• Include children in planning activities while their parent is away.• Volunteer – check out our many Volun-teer Opportunities online!• Pick up a copy of the Preparing for Deployment Stress Handbook from the MFRC.

Stories from SeaOur “Read me a Bedtime Story” has taken to the high seas! Members onboard ships sailing for 4 months or more have a library of child friendly books onboard to choose from and are able to record themselves reading from sea. Members then send the recording home and families can access the same books at our library located at

the MFRC – CPAC so children can follow along with their parent’s recording. This program is free.

Deployment WorkshopsThe MFRC has a variety of programs designed to help military members and their families cope with the signifi cant challenges of deployment. Workshops are scheduled in accordance with expressed demand. Deployment workshops are free, and in most cases, child care may be arranged. Check out the Deployment Section of our website at www.esquimalt-mfrc.com for information and workshop descriptions.

MFRC Children’s Deployment WorkshopsChildren’s Deployment Workshops help children adjust to a parent being away on deployment. Workshops offer an op-portunity for children to interact with other children who are going through the same experience. These workshops will

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Deployment


help validate your child’s feelings about deployment. Programs are designed for Preschool (age 3-5yrs), School Age (age 6-8yrs) and Preteen (age 9-12yrs). If you are interested in registering your child up for one of the following workshops, call 363-2640 for information. Age 3 - 5 years1:15-2:30pmLocation: CPAC• Series 1: Every Tuesday and Thursday beginning September 8 until October 1• Follow on Series: Every Tuesday begin-ning October 13 until November 10• Return and Reunion Series: Tuesday November 17.Age 6 - 8 yearsTime: 3:30-4:45pmLocation: CPAC• Series 1: Every Wednesday beginning September 9 until November 4.• Return and Reunion Series: Wednesday November 18.Age 9 - 12 yearsTime: 3:15-4:30pm

Location: CPAC • Series 1: every Monday beginning September 14 until November 2.• Return and Reunion Series: Monday November 9.You must register your child in advance. Space is limited. Please register early. We will run additional workshops if there is suffi cient demand. Call the MFRC 24 Hour Information Line: 250-363-2640 for information (toll free: 1-800-353-3329)

NEWChildren’s Deployment Workbooks and Parent GuideHaving trouble fi nding a workshop date or time that works for you? Do you live too far away from the MFRC to partici-pate in the onsite Children’s Workshops? Would you like better support for your child throughout the parent’s deployment? What about doing your own Children’s Deployment Workshops at home? We have developed Children’s Deployment Workbooks for children 3 to 12 years of

age and an easy to use Parent Guide for the parent at home which includes tips and activities for the deployed parent. Stop by any MFRC location to pick up your copy today! Copies of these manu-als are available to deployed members on their ships and electronically upon request. Deployment Staff are available to assist you throughout the deployment with email support.

Terra Firma ROTO 8 and 9Pre-Deployment InformationAre you preparing to deploy to Afghani-stan in 2009 or 2010? Having all of the information for yourself and your loved ones before you leave can assist in mak-ing your transition to theatre smoother not only for you but also for those that care for you. Has your military member already deployed? This information is for you as well. Contact the MFRC for your deployment package, family care plan and other important information by calling the MFRC at 250-363-2640. Pre-deployment

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Deployment


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briefi ngs will be conducted in Feb 2010, but feel free to book a unit or personal session through the MFRC.

Terra Firma Deployment Discussion GroupsDo you have a loved one serving in Afghanistan? Or is your member on IR or away on a course? Are you interested in meeting others whose military mem-bers are also away in similar situations? If so, you may be interested in this series of deployment discussion groups. Learn more about deployment and meet others who can understand your experience. Child care provided if booked in advance. Register at least 3 days in advance of each workshop. 1. Preparing for Deployment & Dealing with DeploymentBefore your partner/spouse deploys, make sure you are prepared. No matter how many deployments your family has expe-rienced, this workshop can benefi t you.

Making sure you have all the checks in the box and understanding the emotional cycle of deployment will help you and your family prepare for your loved one’s upcoming absence. A fl exible attitude will benefi t you while dealing with your cur-rent deployment. We all cope differently when separated from our loved ones. Come on out and share what works for you and learn from others as we all share our best deployment coping strategies. Location: CPACSep 28 6:30-8:30pm Free2. Making ConnectionsIf you’ve moved around a bit, you’ve probably made new friends along the way, and lost touch with other friends. Were there other parents that you got together with through your children’s school; or couples that you got to know through your partner’s work; or friends that you made at your work? This workshop is about the challenges of making and keeping friends while living the military lifestyle and the importance of a strong

network during a deployment.Location: CPACOct 26 6:30–8:30pm Free3. TransitionsEvery time something changes in your life you undergo a period of transition, a period when you react and adjust emo-tionally to the new situation. Everyone manages transitions in their own way. By understanding the process of transition it will help you understand the emotions that you may experience and will provide meaning to you in order to fi nd ways to adjust to this change. Location: CPACNov 23 6:30–8:30pm Free4. Re-establishing IntimacyDo you have concerns about what things will be like once your partner has re-turned from their deployment? You may fi nd that re-establishing intimacy after a long separation can be challenging. This workshop will provide you with informa-tion to understand the different forms of intimacy, identify roadblocks that may

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Deployment


prevent you from achieving it and provide you with tools that will help you re-estab-lish intimacy. Location: CPACJan 25 6:30–8:30pm Free5. Return and Reintegration Military families have identifi ed reunion as their most challenging time to man-age. The MFRC invites you to an evening information session designed to address your needs and concerns about family reunion. Operational stress and the “battle ground” mind set can impact your reunion process. Having an understanding of the impact of transitioning from a theatre of war to every day life is essential for your entire family – including your returning loved one. This will include a showing of the Battlemind DVD, a highly acclaimed U.S. Army program used to help soldiers and families understand about adjustment post-tour. Discover useful techniques and tips to have a successful homecoming. Location: CPACUpon Request.

Deployment Respite Child Care Program Free Deployment Respite Child Care (for children age 0 to school age) is available through the MFRC for one continuous 3 hour period per week up to a maximum of 4 sessions per month when a military parent is deployed (or away for work related reasons) for 28 consecutive days or more (21 days for MCDV members). 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 Casual Child Care guidelines. This program is provided through MFRC fundraising dollars. If you have unique child care needs, call the MFRC at 250-363-2640. Casual Childcare at Lampson Wednesday 9a.m. to noon Friday 9a.m. to noon and 1 to 4p.m. Call 250-363-0101 to reserve.

Casual Childcare at CPACTuesday 9 am to noon and 1 to 4 pmThursday 9 am to noon and 1 to 4 pmFriday 1 to 4 pmCall 250-363-2674 to reserve. If you have unique childcare needs, call the MFRC.

Read Me a Bedtime StoryYou can be part of your child’s bedtime routine even while you are away. Before you depart, make a videotape of yourself reading a story or doing another activity. Your child can enjoy it when you’re away. Age appropriate books and toys provided. Bring your own blank DVD. This pro-gram is free. Call 250-363-2640 to book an appointment.

Deployment ResourcesDeployment booklets are available to make deployment easier for military families. Pick up your booklet, or request that it be mailed to you!

Video-Teleconferencing Service (Afghanistan)Stay connected with your loved one serv-ing in Afghanistan through our VTC. Enjoy a conversation with your loved one in a comfortable, private offi ce at MFRC-CPAC. The VTC is scheduled through the deployed CF member. For information, call 250-363-2640.

Parenting From AfarStay connected with each other during deployment through the Parenting From Afar program. Ask for the Parenting from Afar Pregnancy and Newborn Package, available at the MFRC and on ships. Both parents can share the experience of learning about your growing baby. Pack-age includes handouts about pregnancy, breastfeeding and caring for your new-born. Call the MFRC for information: 250-363-2640.

Deployment


Deployment Resources BinderThe MFRC has a binder full of deploy-ment related articles and information.

Children’s Survival KitThis package includes activities and dis-cussion topics for parents to use with their children.

Children’s Deployment WorkbooksThese books are designed for children who are unable to attend our Children’s Deployment Workshop but are dealing with a Deployment. There is also a helpful Parent’s Workbook to assist the at home parent with teaching their children how to better communicate their feelings and thoughts around deployment.

Staying in Touch ProgramThe MFRC wants to stay in touch with you while your military partner is deployed. Check out the Services Section of this guide.

MFRC Library Deployment ResourcesWe have wonderful resources about deploy-ment-related topics in our MFRC Resource Library located at CPAC. See the Service section of this guide for more information.

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Did you know you could send mail and parcels to your de-ployed member for free? The MFRC will accept parcels and letters for deployed members at any of their locations. Call 250-363-2640 for information and guidelines.

Sending mail to deployed members

Preschool


RainbowsRainbows is a peer support program for children who have suffered a signifi cant loss in their life by death, divorce, separa-tion or any other painful transitions such as moving or long deployments. We’ll celebrate your child’s participation with a “Celebrate Me” event on November 30. Please note that parents must attend an orientation session. No session October 12. Cost of $10 covers nutritional breaks. Please register for orientation and regular sessions by Sept 1st.Orientation SessionLocation: CPACMonday Sept 21 6-7pmRegular SessionsLocation: CPACMon Sept 28-Nov 30 4:30-5:30pm $10

Parent Education and Support CommitteeAre you a community minded parent who wants to see more resources for parents in the military community? Your ideas are important to the MFRC! This is your chance to make a difference in your com-munity. Call the MFRC at 250-363-2640 to fi nd out more about this committee or to give input into important issues.

123 Music & Me(for parents and their babies/toddlers)Have fun with music! This is one of our most popular programs, very lively and will be enjoyed by you and your toddler. You and your child will listen to a Certi-fi ed Music Therapist and have a chance to make your own music with a variety of instruments. Register by September 11. Location: CPACM201 Ev Thur Sept 17-Nov 26 9:15-10am Free

Parent-Child Mother Goose ProgramMother Goose is an opportunity for Moms, Dads and babies (up to 18 months) to sing songs, learn rhymes and share a snack in this popular, established national program. Register by Oct 13. Location: LampsonM202 Ev Mon Oct 19-Dec 7 10-11am Free

Casual Child Care Punch CardsCasual Child Care Punch Cards are now available! Buy a $15 card good for 5 hours of care. Benefi t? You get an extra half hour for free! Cards available at the MFRC.

Casual Child Care (age 18 months to 5yrs)Another busy time of year approaches and parents need a break! Try our Casual Child Care Program for a few hours of respite or to get things done without your “little helper.” Make the time to de-stress your-self! 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 $3 per hour per child at:• Work Point MFRC (250-363-0101) Wed 9am– noon, Fri 9am–noon or 1-4pm• MFRC-CPAC (250-363-2674) Tues 9am-noon or 1-4pm, Thurs 9-noon or 1-4pm, Fri 1-4pmBabies (up to 18 months) can be registered for CPAC Tues and Thurs morning only; and Lampson Wed morning only.

Preschool 2009-2010 Our ECE certifi ed Educators provide fun and creative opportunities for your child! Parent participation is required for fi eld trips. Classes are offered at both CPAC and Work Point MFRC locations. Spaces

may be available at both locations. Call to ask about our 2 or 3 day a week classes which can help your child to learn through play. All classes require a minimum of 7 students/maximum 10 students.• 2X/week classes are $1000 for the academic year (or $100/month)• 3X/week classes are $1250 for the academic year (or $125/month)

MFRC DaycareEvery day is an adventure at the MFRC Daycare – where imagination, fun and learning through play are always at the top of the agenda! Join us at either our Col-wood (CPAC) or Esquimalt (Lampson) Daycare. Our bright facility offers both an Infant/Toddler and a 3 to 5 Year Old program. We offer quality care with an understanding of the military family life-style. Call the MFRC 363-2640 for more information about waitlists or registration.

Is your Emergency Child Care plan ready? The MFRC can help you create your personalized plan. Call 363-2640 (Toll free: 1-800-353-3329)

MFRC AND PSP CHILDREN’S PROGRAMS September to December 2009

Location Time Monday Tuesday Wednesday Thursday Friday

MFRC-CPAC

AM Preschool 1(age 4 and 5yrs)

9-11:30am

Casual Child Care9am-noon

Preschool 1(age 4 and 5 yrs)

9-11:30am


Preschool 1(age 4 and 5 yrs) 9-11:30am

PM Preschool 2(all ages) 1-3:30pm

Casual Child Care1-4pm

Preschool 2(all ages)

1-3:30pm



WP MFRC

AM Sharing Time for Parents, Babies & Toddlers 9:30-11am


9-11:30am



9-11:30am


PM Preschool 4(age 4 and 5 yrs)

1-3:30pm

Preschool 4 (age 4 and 5 yrs)

1-3:30pm

Preschool 4(age 4 and 5 yrs)

1-3:30pm

Casual Child Care 1-4pm

PSP AM Parent & Tot 9-11am CPAC

Parent & Tot 9-11am CPAC

Parent & Tot 9-11am CPAC

School Age


Pizza, Pop & Movie Night (all ages)Experience the newest DVD’s on our big screen. We’ve got a great sound system, a high tech video projector and tasty pizza. A great way to spend a Friday evening!!Location: CPACPSP Fri Oct 23 5-7pm Movie Free, $1 per pizza slice, $1 per popPSP Fri Nov 27 5-7pm Movie Free, $1 per pizza slice, $1 per pop

Iron Chef Junior (9-12yrs)This program will have children reading recipes, creating menus, preparing meals and snacks, and of course, cleaning up. As well, the children will learn about nutrition, healthy eating habits and ex-ercise. All new recipes will be sent home to create again and again. NEW recipes every session!Location: CPACPSP Wed Oct 7-Oct 28 5-6:30pm 4/$40

Home Alone (10+yrs)In this course, children are educated on what to do while they are home alone. It will focus on building the child’s confi -dence level, while teaching them home and fi re safety, emergency procedures, fi rst aid and dealing with strangers. Location CPAC PSP Sun Nov 1 1-4pm $30

Babysitters’ Training Course (12-17 yrs)This course is loaded with everything you need to become a competent babysitter: responsibilities; child development and behavioural problems; nutrition; safety & basic fi rst aid; handling emergencies; the sick child; games and play activities; and children with special needs. Reference book and certifi cate included.Location: CPACPSP Sun Oct 4 9am-3pm $50

YAC Drop In Preteens (9-12 yrs)Are you looking for a funky space to hang out, watch movies, listen to music or learn a craft? The YAC is the place to come! Pick up our monthly calendar

of events at the YAC that include Spa Nights, Wii Tournaments, Sports Nights, and much more!Location: YACPSP Fri & Sat 5:30-7:30pm Free/military; $5/non military

Preteen Halloween Dance! (9-12 yrs)Come out and dance the night away with good music, good company, food and lots of fun! Costumes welcome!Location: CPACPSP Fri Oct 30 5:30-8pm $5/military; $7/non military

YAC Open House - any age drop-inHaven’t been to the YAC in a while and want to come see what it’s all about? Or do you hang out at the YAC all the time and want to hang out some more? The cool YAC staff will have free treats, games, and prizes to be won! Come check us out. Oh, and tell your friends too! Location: YACPSP Fri Sept 25 7-10 pm Free/military; $5/non military

New Pre-Teen Lock In (11-14 yrs)Come and hang out with us for 12 hours at our Teen Lock in. Included in the lock-in are games, contests, movies, music, video games, pizza, and breakfast! Location: YACPSP Fri Nov 6 8pm-8am $25

Out of School CareLocated in Belmont Park, we provide before and after school care, and Kinder-care, with both drop-off and pick-up at Ecole John Stubbs Elementary School. The program runs 6:30am-5:30pm. Our Kindercare program picks up children registered in the school’s morning Kin-dergarten. Contact the MFRC for more information or to register.

RainbowsRainbows is a peer support program for children who have suffered a signifi cant

loss in their life by death, divorce, separa-tion or any other painful transitions such as moving or long deployments. We’ll celebrate your child’s participation with a “Celebrate Me” event on November 30. Please note that parents must attend an orientation session. No session October 12. Cost of $10 covers nutritional Breaks. Please register for orientation and regular sessions by Sept 1st.Orientation SessionLocation: CPACMon Sept 21 6-7pmRegular SessionsLocation: CPACMon Sept 28-Nov 30 4:30-5:30pm $10

Is your Emergency Child Care plan ready? The MFRC can help you create your per-sonalized plan. Call 363-2640 (Toll free: 1-800-353-3329).

Air Cadets (12-18yrs)If you want to meet new friends, try something new and earn high school credits towards graduation, Air Cadets might be for you. Air Cadets encourages personal development, leadership and self-discipline through various aviation activities, which include:• Drill • Team Sports• Marksmanship • First Aid• Survival • Music• Effective Speaking • Aircraft Identifi cation• Navigation • Aerospace• Gliding • Summer Camps• Meteorology • Airport OperationsLocation: Bay Street Armoury, 715 Bay StreetParade Night: Monday 6:30-9 pmTelephone: 250-363-8150Website: www.cadets.ca/lhq/89air/Email: [email protected]

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School Age


Sea Cadets (12-18yrs)If you want to meet new friends, try something new and earn high school credits towards graduation, Sea Cadets might be for you. Sea Cadets encourages personal development, leadership and self discipline through various nautical activi-ties, which include:• Drill • Team Sports• Marksmanship • First Aid• Survival • Music• Effective Speaking • Sailing• Seamanship • Rope Work• Ship’s Operations • Summer Camps• Communication • Small Craft OperationsLocation: 948 Dunford Avenue263 Beacon Hill Sea CadetsParade Night: Thur 6:30-9pmTelephone: 250-478-7813Website: www.cadets.net/pac/263sea/Email: [email protected]

Navy League (9-12yrs)If you want to meet new friends, try something new and have fun, then Navy League might be for you. Navy League is a great opportunity for you to enjoy friend-ship, leadership, brand, drill and travel, all through various nautical activities.

Location: 948 Dunford AvenueAdmiral R.H. Falls Navy LeagueParade Night: Tues 6:30-9 pmTelephone: 250-478-7813Website: www.admiralrhfalls.caEmail: [email protected]

• Qualify over the phone• No credit checks

• Guaranteed approvals

250-384-1001#204-941 Esquimalt Road

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Youth


Food SafeFood safe is a requirement for individuals working in the food and beverage industry. Successful participants will receive a certifi -cate upon completion. Great to put on a resume or just to know the ins and outs of preparing food in a food-safe environment! Location: CPACPSP Sept 19 9:30-5pm $60

First Aid for TeensThis is a fi rst-on-the-scene emergency with CPR(C) level course that meets fi rst aid requirements for Canada Labor Code Ba-sic First Aid. Lessons include emergency scene management, shock/unconscious-ness and fainting, choking-adult, CPR, severe bleeding, medical conditions, child resuscitation, infant resuscitation, 2-res-cuer CPR, head/spinal/pelvic injuries and poisons/bites and stings. Location: Workpoint Barracks Bldg 1075PSP Sun Sept 27 8am-4:30pm Free (for military families only)

YAC Drop In (13 – 18 yrs)Are you looking for a funky space to hang out, watch movies, listen to music or learn a craft? The YAC is the place to come! Pick up our monthly calendar of events at the YAC that include spa nights, Wii Tournaments, Sports Nights, and much more!Location: YACPSP Fri & Sat 7:30-10pm Free/military; $5/non military

NEWYAC Open House – any age drop-inHaven’t been to the YAC in a while and want to come see what it’s all about? Or do you hang out at the YAC all the time and want to hang out some more? The cool YAC staff will have treats, games, and prizes to be won! Come check us out. Oh, and tell your friends too! PSP Sept 25 7pm-10pmFree/military $5/non military

Youth Leadership Program (13-17 yrs)If you are interested in working with children, this is the program for you! This program will teach you leadership, com-munication, risk management, program planning, age group characteristics and behavior management - all the skills neces-sary to work with children, especially in a summer camp setting. This fun-fi lled program will also include a minimum 35-hour practicum. Once completed you will receive a Youth Leadership Certifi cate…something else great for your resume!Location: CPACPSP Oct 17 9am-4pm $30 military; $50 non military

Youth Advisory CommitteeBe a leader in your own community! This opportunity allows you to speak your views and help develop local youth programs. Busy? No problem. The Council meets when it is convenient for them! This is your chance to be heard and make things hap-pen! A great opportunity for volunteer and work experience, leadership, and planning! Call CPAC for details 250-363-1522.

NEWPre Teen Lock In (11-14 yrs)Come and hang out with us for 12 hours at our Teen Lock in. Included in the lock-in are games, contests, movies, music, video games, pizza, and breakfast! Location: YACPSP Fri Nov 6 8pm-8am $25

NEWWednesday Movie Nights at the YAC (13-17 yrs)Join us at the YAC for Pizza, Pop, and Movies! Pick up our monthly activity schedules at the YAC for more informa-tion.

Pizza, Pop & Movie Night (all ages)Experience the newest DVD’s on our big screen. We’ve got a great sound system, a high tech video projector and tasty pizza. A great way to spend Friday evening!Location: CPACPSP Oct 23 5-7pm Movie Free$1 per pizza slice, $1 per popPSP Nov 27 5-7pm Movie Free$1 per pizza slice, $1 per pop

Children & Youth Outreach The MFRC recognizes that the needs of children and youth in the military family community are diverse. We are pleased to offer one-on-one support, as well as resources for individuals and agencies that support children and youth. Please call 250-363-2640 for more information.

Is your Emergency Child Care plan ready? The MFRC can help you create your per-sonalized plan. Call 250-363-2640 (Toll free: 1-800-353-3329).

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Dr. Mickey Lester is a consulting pedia-trician for the Hospital for Sick Children and assistant professor of pediatrics at the University of Toronto. He also has a thriv-ing private pediatric practice in Mississauga. Dr. Lester offers his insights for parents on “everything you wish you didn’t have to know about head lice.”How do head lice spread? Can they jump

from one person to another? Head lice are wingless. They cannot fl y or jump, but only crawl. They are spread through close head-to-head contact or by coming in contact with objects where lice have been deposited, such as scarves, head bands, hats, brushes and combs. How can I tell if my child has head lice?

The diagnosis of an “active” lice infestation can only be made by identifying a living louse in the hair. Lice are reddish brown in colour and are about the size of a sesa-me seed. They lay eggs called nits. Nits are “glued” to a hair shaft. The presence of nits alone does not indicate an active infestation. Nits are often mistaken for dandruff or sand,

but unlike these materials, they stick fi rmly to the hair shaft and are diffi cult to remove.To check for lice, divide the hair into sec-tions and look carefully, one section at a time. Magnifying glasses may help. The “head hunt” should be done in a well-lit room. Pay close attention to the areas be-hind the ears and the nape of the neck. How are head lice treated? There are

commercial products available that have been designed to kill lice. They can be pur-chased over the counter. A product called Resultz™ (isopropyl myristate 50 per cent) has been shown to be effective in treating head lice at any stage in their development once hatched. It is free of traditional insecti-cides, odourless, and colourless, and each

application takes just 10 minutes. A second application is recommended one week later. Follow the usage guidelines exactly as directed. Side effects are extremely uncom-mon and usually consist of a mild itchy rash on the scalp, which usually disappears within a day or so. Should all family members be treated?

Treat all family members who have live lice. Family members with nits only need not be treated. Each member of the family should be checked on a daily basis for 10 to 14 days, and they should be treated only if a live louse is found. Are there any home remedies for head lice?

Home remedies, such as “natural” and al-ternative products, include mineral oil, coconut oil shampoo, tea tree oil, and pet-roleum jelly, to name a few. These products have been tried but have never proven to be as effective as the over-the-counter treat-ments specifi cally designed to kill lice. Article courtesy of MediResource Inc. Always

discuss treatments with your physician or other qualifi ed health care professional fi rst.

HEAD LICE - what you need to know

Dr. Keith MartinMember of Parliament

Your Voice in Ottawa

666 Granderson Road, V9B 2R8

250-474-6505: Fax: 250-474-5322;

[email protected]

www.KeithMartin.orgDr. Keith Martin, MP

B.B.Q. season is here and with the purchase of any of our fi ve size food orders, we will include a B.B.Q. Bonus Package with your choice of:

5 lbs T-Bone steaks or 10 lbs of Boneless skinless chicken breast. Choose from grain fed beef, pork, poultry, vegetables and almost anything else

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Adult


Military 101 Information Sessions Are you interested in attending a Mili-tary 101 Information Session where you will meet other new military commu-nity members and learn about military lifestyle? A co-facilitator will share his/her stories and answer your questions about deployment, relocation, parenting and communication. Call the MFRC for information and to fi nd out about the Military 101 Information Package too.

Military 101 The Military 101 program grew out of the needs of families who were either new to the community or new to the military lifestyle. For example, if your previous posting was an Army or Air Force Base, and you are now posted to a Naval Base, what do all of the new acronyms mean? What MFRC services are available? How can you connect with others from the military community? Military 101 Information will be of help to you in an-swering these questions and many more! Call the MFRC 24-Hour Information Line at 250-363-2640 if you would like a Military 101 Information package or if you are interested in attending a Military 101 workshop.

Welcome Events for Singles and Couples If you’re new to CFB Esquimalt, the MFRC invites you to call us about fun-fi lled events, such as our annual West Coast Welcome! You will meet others new to the military community in a relaxed,

welcoming atmosphere. For more infor-mation call 250-363-2640.

An Introduction to the Art of Belly DancingThe art of Oriental Dance, aka “belly dance” has been a celebration of femi-ninity for thousands of years. Spreading across North Africa, throughout the Mediterranean and now worldwide, the dance has become a blend of customs, costumes and styles. This course cov-ers body conditioning exercises, proper posture, isolation technique for ribcage and lower body, simple undulations, basic traveling steps including a variety of hip pivots, snake arms and hip circles. A great way to combine fun, fantasy and fi tness! No class on 11 November.Location: CPACPSP Wed Sep 30-Nov 25 7-8pm 8/$75

Social Ballroom Dance Level 1 This 4-week course is an introduction to the most popular ballroom dances. Each night will be a different dancing such as waltz, tango, foxtrot, jive, cha cha and rhumba. Social Ballroom is a great way to combine fun and fi tness. We can help you gain the skills you need to step onto any dance fl oor with confi dence and poise. Designed for beginners or those wishing to review their basics. Couples and singles welcome (although even numbers, and therefore a partner, cannot be guaranteed). Location: CPACPSP Fri Oct 2-23 7:30-9pm 4/$45PSP Fri Nov 13-Dec 4 7:30-9pm 4/$45

Food SafeFood safe is a requirement for individuals working in the food and beverage indus-try. Successful participants will receive a certifi cate upon completion. Great to put on a resume or just to know the ins and outs of preparing food in a food-safe environment! Location: CPACPSP Sat Sept 19 9:30-5pm $60

First Aid for AdultsThis is a fi rst-on-the-scene emergency with CPR(C) level course that meets fi rst aid requirements for Canada Labor Code Basic First Aid. Lessons include emer-gency scene management, shock/uncon-sciousness and fainting, choking-adult, CPR, severe bleeding, medical condi-tions, child resuscitation, infant resuscita-tion, 2-rescuer CPR, head/spinal/pelvic injuries and poisons/bites and stings. Location: Workpoint Barracks Bldg 1075PSP Sun Sept 27 8am-4:30pm Free

Adult Hockey DevelopmentContinue on with your hockey devel-opment during the season. All levels welcome.Location: Wurtele ArenaFri Sept 25-Dec 11 4:30-5:30pm 12/$60

Intro to Bicycle RepairLearn how to properly maintain your bicycle and perform some basic repairs. This class will cover bicycle theory and design then move in to torque and lubri-cation, and tire and tube changing. Each student will experience wheel truing on

Call Don at 250 382-6601

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CORPORATE AND GENERAL LAW • ESTATES

DON LINGEAttorney at Law

Don has been practicing law for 32 years. His expertise lies in Real Estate Conveyancing, Wills, Estates, and Powers of Attorney. For those who are housebound, or cannot make it to our office, home visits can be arranged by appointment.

1244 Esquimalt Rd.

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Adult


the stand and on the bike as well as brake pad installation and adjustments. These processes will be a good foundation for your bicycle repair knowledge.Topics covered include Bike theory and design; torque and lubrication; tire and tube change; front derailleur adjustment; rear derailleur adjustment; brake pad replacement and adjustment; and wheel truing.Location: CPACSat Oct 3 10am-2pm $50

Hatha Yoga Level 1 & 2Hatha Yoga emphasizes health & well being through breathing, postures & concentration. Calm your mind and focus your awareness with a blend of exercise and relaxation techniques. Whether you’re in the market for a healthy new exercise regimen or a temporary fused infi nite consciousness, Hatha Yoga may be worth investigating. This is a combined level one and two class, taking into consideration each participant’s knowledge base and

experience. You will be challenged yet focused to work at the best pace for you. No class November 11.Location: CPACPSP Wed Sept 23-Nov 18 5-6:30pm 8/$60

Fitness 101Get back to basics with this fi tness class. This class is designed for participants of all levels and will teach the basics of fi tness while giving alternatives for participants at a higher fi tness level. Each week will be different with new exercises and tech-niques to learn. There will be a combi-nation of cardio, strength training, and stretching. No class October 12.Location: NAC Upper GymPSP Mon Sept 21-Nov 2 4:30-5:30 pm 6/$27

KickboxingDevelop strength and stamina while learning the techniques of kickboxing.

It will teach you punching and kicking technique, thai pad work and fl exibility training in a fi tness class format. No class October 12.Location: NAC Upper GymPSP Mon Sept 21-Nov 2 5:45-6:45pm 6/$27

PilatesPilates is an exercise method, which aims to create a balance in the body. This class is done on the mat and is designed to cater to the individual needs of each person. Pilates offers a trimmer waist, fl atter stomach, better posture based on a bal-anced muscle tone, less fatigue and lower incidence of back pain and injury. The aim with Pilates is to incorporate the body, breath and mind through physical exercise to improve strength, fl exibility, balance and suppleness. This is a popular class so register early.Location: NAC PSP Tues/Thur Sept 15-Oct 224:30-5:30 pm 12/$54

Next to control tower at Vic Airport

• Flight training from recreational to professional• Aircraft rentals & sightseeing• Air taxi service & aerial photography• Thirteen aircraft available• Pilot shop, lounge & air-side restaurant• Accredited & student loan designated• Call for an introductory flight

5% Discount for DND employees

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4th Floor - 931 Fort Street, Victoria, BC, V8V 3K3 We offer a 10% Military Discount on all of our Services.

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Adult


Stability Ball Class at CPACThis class will include cardio, muscle ton-ing (including using a stability ball) and stretching. Come and get fi t! Must have your own ball. Weights will be provided.Location: CPACPSP Thur Sep17-Oct22 6-7pm 6/$45

Public SpeakingAre you terrifi ed or nervous when you have to speak in front of an audience? Is you lack of public speaking ability holding you back in your career or your life in general? Gain confi dence and learn how to speak in front of audiences large and small with this class.Location: CPACPSP Sat Oct 24 $99

PADI Open Water Beginners Dive CoursesInterested in learning to scuba dive and gain the freedom to dive with a buddy independent of a professional? Then the PADI Open Water Dive course is for you. Hosted by the Aquarius Dive Club, this course is open to anyone 14+ who is in good health, reasonably fi t, and comfort-able in the water. It includes 5 classroom sessions, 6 pool sessions and 5 open water dives. Location: NAC poolPSP Mon/Wed Sept 14-30 6-9pm $400PSP Mon/Wed Oct 5-26 6-9pm $400 (No class October 12)

Group Teen Triple P – Positive Parenting Program It is up to you as a parent to decide which values, skills & behaviors you want to en-courage in your child and to develop your own approach to dealing with your child’s behavior. The Positive Parenting Program provides simple solutions to make parent-ing easier. Triple P Teen is a 6-week course designed for parents dealing with the ups and downs of raising children ages 11 to 15. Please register by October 1.Regular SessionsLocation: Edward Milne Community School, SookeThur Oct 15-Nov 19 6:30-8pm Free

Triple P – One on One Positive Parenting ConsultationThe MFRC offers one-on-one Triple P Consultations which will assist you with strategies and techniques to use in your home for toddlers to 15 year olds to promote positive parenting. For more information please call your MFRC at 250-363-2640 (toll free: 1-800-353-3329)

Get Ready for Baby Prenatal WorkshopsYour new baby will be here soon—get ready with the MFRC prenatal series! Join our qualifi ed guest speakers to learn about:• Childbirth preparation • Comfort measures for childbirth • Breastfeeding • Caring for your newborn

Cost covers entire series for the mother and her partner. If your partner is de-ployed, the MFRC Pregnancy and Labour Companion volunteers can assist you. Register by Sept 16.Location: CPACM411 Wed Sept 23, 30, Oct 7, 14 6:30-8:30pm $40

Infant and Toddler CPR and SafetyWhat will you do in an emergency? Learn about safety, fi rst response and CPR from a qualifi ed CPR instructor and a registered nurse. This workshop will be of interest to new and expectant parents and anyone who cares for infants and toddlers. Regis-ter by October 14.Location: CPACM412 Wed Oct 21 6:30-8:30 pm $10

French Second Language Training Are you posted to a bilingual base or francophone community? Do you need to improve your French so you can take full advantage of opportunities at your next posting? The MFRC offers French instruction to individuals who meet the criteria established by the Military Family Services Program. Courses run weekly from September 14 to December 2. They are free. For information call French services 250-363-2640 or E-mail: [email protected].

Phone: 250-383-5598 • 890E Esquimalt Rd (at Head Street)

10% MILITARY DISCOUNT

Take time for yourself...you deserve it!

Our experienced, licensed staff include military spouses April (hair stylist) and Cari (esthetician)

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Francophone


Cours de langue seconde – Anglais et FrançaisSession de printemps du 14 septembre au 2 décembre. Le CRFM (MFRC) offre les cours à l’intention des membres des familles des militaires. Les cours et service de garde gratuits.Pour information et inscription : contacter le service des Programmes en français 250-363-2640 ou vous pouvez envoyer un courriel au : [email protected]

French Second Language Training Are you posted to a bilingual base or francophone community? Do you need to improve your French so you can take full advantage of opportunities at your next posting? The MFRC offers French instruc-tion to individuals who meet the criteria established by the Military Family Services Program. Courses run weekly from Septem-ber 14 to December 2. They are free. For information call French Services 250-363-2640 or e-mail: [email protected]

BénévolatAimeriez-vous faire de nouvelles connais-sances, avoir du plaisir tout en pratiquant votre anglais dans un environnement anglo-phone. Le CRFM vous offre l’opportunité de travailler comme bénévole dans un tra-vail ou une activité qui vous intéresse. Venez nous rencontrer! Pour plus d’information, vous pouvez contacter le service franco-phone au 250-363-8398 ou par courriel: [email protected]

Mini–Franco – FunLes mini-francophones (-5 ans) se rencon-trent avec au moins un parent entre 9h00 et 11h00 tous les mardis à l’école Victor-Bro-deur, pour jouer, bricoler et parler français. Si le projet vous intéresse, contacter le CRFM et demander le Service en français au 250-363-8398.

Service d’accueil, d’information et d’orientationAccueil des nouveaux arrivants, Biblio-thèque bilingue, Cours d’anglais et français,

registre d’emplois. Comment trouver un médecin, dentiste francophone ou d’autres services francophones à Victoria, n’hésitez pas à contacter l’Assistante francophone en information et références au 250-363-8398 ou par courriel : [email protected]

Forum de discussion Ce forum de discussion s’adresse aux fran-cophones dont le partenaire est militaire. Venez jaser de n’importe quoi avec nous. Dans les moments diffi ciles, nous sommes présentes pour s’entraider et se comprendre. Joignez-vous à nous! www.conjointedemilitaire.forumsdediscussions.com

Club de bébés et Café causerieVous désirez faire connaissance avec d’autres mamans francophones et socialiser tout en étant avec vos enfants, n’hésitez pas à contacter le Service en français au 250-363-8398 ou par courriel : [email protected] pour en savoir davantage sur cette activité.

Continué sur page 29

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LEARN TO PLAY!register for lessons today and learn guitar i BASS i Piano i drums i CELLOSAXOPHONE i VIOLIN/FIDDLE i CLARINETFLUTE i FRENCH HORN i VOCALS AND MORE!

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Francophone


Échange de livres francophonesVous avez des livres dont vous aimeriez vous débarrasser et vous en procurer d’autres sans débourser un sous. Pour plus d’information, n’hésitez pas à contacter le CRFM au 250-363-8398 et demander le Service en français. Vous pouvez également envoyer un courriel : [email protected]

Nous sommes à votre écouteVous avez des suggestions ou encore vous désirez socialiser avec d’autres franco-phones, contacter le programme de ser-vices en français au 250-363-8398 ou par courriel : [email protected]

Le Navigateur pour les familles des militaires avec des respons-abilités et des besoins spéciauxDans notre communauté militaire il y a des familles avec des responsabilités et des besoins spéciaux: certaines d’entre elles prennent soin d’un enfant avec des besoins spéciaux, vivent avec un conjoint ayant un problème de santé ou encore elles doivent venir en aide à leurs parents âgés. Si votre famille a des responsabilités et des besoins spéciaux, le CRFM peut vous aider à trouver les ressources et le soutien dont vous avez besoin; que ce soit lors d’un

déménagement, d’un plan d’aide durant un déploiement ou encore de vous diriger dans la bonne direction lorsque vous ne savez pas où appeler. Nous pouvons vous aider à trouver les services que vous avez besoin! Pour information, vous pouvez appeler le 250-363-2640 (Ligne sans frais : 1-800-353-3329)

Le site Internet Navigateur : www.familynavigator.caLes familles des militaires avec des respon-sabilités et des besoins spéciaux peuvent consulter ce site bilingue pour s’informer sur les différentes ressources offertes dans les Centres de ressources des familles mili-taires à travers le pays. Ils peuvent égale-ment vous aider à trouver de l’information sur des sujets spécifi ques et des liens en ligne vous conduisant vers d’autres res-sources dispensées dans d’autres provinces.Navigateur – Réseau familialN’hésitez pas à demander de l’information au sujet de notre Réseau de soutien par les pairs désigné pour les familles avec des responsabilités et des besoins spéciaux.Une variété d’ateliers, des discussions en ligne ou en personne peuvent vous aider à trouver l’information et le soutien que vous avez besoin. Contactez le réseau familial du Navigateur pour discuter du

genre de soutien que vous rechercher pour votre bien-être et celui de votre famille. Pour information, envoyez-nous un cour-riel : [email protected] ou appelez-nous au 250-363-2640(Ligne sans frais 1-800-353-3329)

Le Navigateur-Entrez en contact avec le service “de famille à famille”N`hésitez pas à nous demander des renseignements à propos de notre service “de famille à famille”. Ce service est à l’intention des familles ayant des respons-abilités et des besoins spéciaux. Il permet de mettre en contact des familles aux prises avec des défi s semblables afi n quelles puissent s’apporter un soutien mutuel. Que vous soyez nouveau dans la commu-nauté, aie nouvellement reçu un diag-nostique, ou encore aimerait faire part de votre experience, ce programme est pour vous. Contactez la Coordonnnatrice du programme Navigateur afi n de discuter du type de soutien que vous pourriez donner à d’autre ou recevoir. Par courriel : [email protected] ou par télé-phone au 250-363-2640 (ligne sans-frais 1-800-353-3329)

WE’RE ON THE LEVEL

One call does it all: • Renovations

• General Contractor

• Design Service

• Additions and more

Call for a free estimate

250-658-2656

Wingfi eld Contracting l wingfi [email protected]

Aquatics


To rent pool space please call the Facilities Coordinator: 250-363-4213. For all other aquatic inquiries, please call the Aquatics Supervisor: 250-363-4070.

MARPAC Masters Contact John McManus by email [email protected] by phone 250-655-6460. For more information visit: www.navy-masters.com. Hot tub, leisure pool and steam room are open.Lengths Swim 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 aquafi t lap swimming

is limited to two lanes.Open Swim Everyone welcome, all toys available for use - please ask lifeguard on duty. One lane is reserved for lap swimming.Kayak Club Contact the Chief Instructor, Ron McClintock at 363-7049 forinformation. Leisure pool, hot tub and steam room are open.Lengths & Lessons Lessons are Red Cross Swim Preschool and Kids. Child/Adult private lessons when scheduled. At least one lane available for length swimming

Th e hot tub, steam room, and leisure pool are available outside of military times. Space may be limited in the leisure pool during swim lessons.

Time Mon Tues Wed Thurs Fri Sat Sun

MARPACMasters

6-7:30

Lengths Swim6-7:30

MARPACMasters

6-7:30

MARPACMasters

6-7:30

Military Training 7:30 - 11:30

Scheduled training only. Hot tub, steam room and leisure pool are closed.

Aquafit12:05-12:50

AM

Noon Swim 11:30-1

Military Training1-4

Scheduled training only. Hot tub, steam room and leisure pool are closed.

LengthsSwim4-6:30

Lengths Swim4-6:30

Cardio Blast4:30-5:30

Lengths Swim4-6:30

Cardio Blast4:30-5:30

Kayak Club

4-6:30

Kayak Club

4-6:30

Open Swim 6:30-10

PM

Lengths Swim6-7:30

Aquajog12:05-12:50

Aquafit12:05-12:50

Lengths 9-noon

Lengths 9-noon

Closed ClosedOpen Swim

6:30-10Open Swim

6:30-10Open Swim

6:30-10Open Swim

6:30-10

Open Swim noon-8pm

Open Swim noon-8pm

POOL SCHEDULE August to December 2009

Aquajog12:05-12:50

Aquatics


Swimming LessonsSchedule on page 32.Red Cross PreschoolRed Cross Swim KidsAdult Private LessonsOur instructors are ready to jump in and get wet with your kids as they learn to swim or to help them polish up on their strokes. Did you know that on average a swimmer can burn as many calories in an hour as a runner who runs six miles in one hour? So get ready to try our lessons, adults or children, and have some fun in the pool with the entire family!

Swimming Lessons New dates and times!Mondays, September 14-November 9Note: No classes on October 12 due to Thanksgiving.

Private Lessons (age 16 yrs and up)BeginnerNo 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. IntermediateYou have mastered the basics and want to continue reaching towards your personal or professional goals. Our instructors will customize your lessons for your spe-cifi c needs, using drills and equipment to improve your technique. Must be able to swim 100 metres (4 lengths) continuously. Advanced Swimming is part of your fi tness routine but you want to improve your skill and ef-fi ciency. Our instructors can fi ne tune your stroke; give you new workouts that will teach you new drills that will help make long distance swims easier and faster. Must be able to swim 200m (8 lengths) continuously

AQUAFIT SCHEDULEMONDAY TUESDAY WEDNESDAY FRIDAY

Noon Hour AquafitJoin our instructor for a moderate to intense cardiovascular workout that uses water resistance to stretch and tone.

AquaJog NEWLow impact, high cardio class! Great for people with leg or knee injuries. Also a great alternative for any workout!

12:05 - 12:50pm

12:05 - 12:50pm

4:30-5:30pm

4:30-5:30pm

Cardio BlastGet your heart rate up with this intense cardio water class. This workout will challenge you while increasing your cardiovas-cular and muscular fitness.

12:05 - 12:50pm

12:05 - 12:50pm

PRIVATE & SEMI-PRIVATE ADULT or YOUTH LESSONSOPTION PRIVATE LESSONS SEMI-PRIVATE LESSONS

A) 1 x 30 minutes Regular/Gym member: $12

Cost includes both participants

Regular/Gym member: $15

B) 5 x 30 minutes Regular/Gym member: $50


C) 10 x 30 minutes Regular/Gym member: $90


Please book through the Aquatics Supervisor, 250-363-4070.Cancellation Policy: all private lessons must be cancelled the night before your lesson by 6pm. Please call 363-4070 to cancel lessons with the Aquatic Supervisor. Only lessons cancelled within this time frame and through the Aquatic Supervisor will be given a make-up lesson.

Applicable to all Aquatics programs: prices and times are subject to change. If registration is insuffi cient, classes will be combined or cancelled. All participants will be notifi ed of cancellations and time changes via phone. Please notify the NAC Kiosk of any contact number changes. Early registra-tion is encouraged to avoid disappointment.

Aquatics


GROUP CHILD & YOUTH LESSONS

Preschool Levels and Levels 1-5 are 30 minute lessons

Levels:

6-6:30 pm

6-6:30 pm

6-6:30 pm

6:30-7 pm

6:30-7 pm

7-7:30 pm

7-7:30 pm

Swim Kids Level 6Front crawl and back crawl are refi ned, as the elementary backstroke is newly introduced. Your child is also introduced to basis lifesaving rescues with throwing assists and treading water. Endurance is built through a 75 metre swim.

Swim Kids Level 7Endurance 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 and your child’s endurance will be challenged with a 150 meter swim.

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

Swim Kids Level 9Strokes are refi ned, butterfl y is introduced and an endurance swim of 400 meters. In this level your child is en-couraged to try a combination of strokes and kicks for fi tness. Participants also work on head-fi rst shallow dives and wise choices around open water.

Swim Kids Level 10Strokes are further refi ned, butterfl y is improved upon, scissor kick and side stroke are introduced as a warm up/cool down for fi tness. An endurance swim of 500 meters will help prepare them for advanced lifesaving courses such as Bronze Medallion.

6-6:45 pm

6-6:45 pm

6:45-7:30 pm

6:45-7:30 pm

6:45-7:30 pm

Starfish - 4 to 18 months of ageChildren must be able to hold their head up and participate with a parent or caregiver. The goals of this class are buoyancy, movement, proper support and enjoyment of the water.

Duck - 18 to 24 months of ageParticipation is with a parent or caregiver. Proper supports and positions, buoyancy, fl oats and glides will be covered.

Sea Turtle - 24 months of age or olderThis is an introduction to your little swimmer swimming ‘solo.’ Emphasis is on building a relationship with the instructor. You participate in the fi rst half of the lesson set working towards your little one swimming indepen-dently. You may need to participate in more classes depending on their comfort level.

Swim Kids Levels 1 & 2 In this level your child will develop a comfort in the water by learning skills such as jumping into chest deep water, front and back fl oats with and without an instructor, gliding with fl utter kick and swim a distance of 2-5 meters continuously.

Swim Kids Level 3Flutter kick is built upon to increase endurance while front crawl is introduced working on recovering the arms above water and swimming 15 meters continuously.

Swim Kids Level 4Front craw is further developed, back glides have shoulder rolls and breathing comfortably to the side are all worked on to help the child swim 25 meters. A better understanding of self-safety is developed.

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

Levels 6-10 are 45 minute lessons

Levels:

*Times are subject to change

Regular/Gym member $34 • Non-DND $428 lessons

Regular/Gym member $40 • Non-DND $518 lessons

Aquatics


Advanced AquaticsWorking as a lifeguard/swim instructor is a great job for youth to earn a very desirable wage by working in a great team environ-ment. Learn valuable leadership and life skills and most of all have FUN working with kids! Bronze MedallionLocation: NAC PoolPSP Sat/Sun Oct 17,18 & 24,25 1-6:30pm $110/4 Canadian Lifesaving Manual includedBronze CrossLocation: NAC poolPSP Sat/Sun Nov 14, 15 & 21, 22 1-6:30pm $80/4Note: If manual required additional $30

Aquafi tAquatic Exercise classes focus on utilizing the properties of water to create an envi-ronment that minimizes stress and strain on joints while meeting personal fi tness needs. This is an excellent exercise option for those in various stages of pregnancy.

Noon Hour Aqua Fit Get moving with a 45 minute, moder-ate level aquatic workout. Noodles, foam dumbbells and other equipment may be used to improve strength, fl exibility and stamina.Tue, Thu 12:05-12:50pm

Cardio BlastWork on core stability while getting an ex-cellent cardio and strength workout. This class uses a variety of aqua fi t equipment including aqua-jogger belts, foam dumb-bells and noodles for a low-impact, high-energy workout. This class is a moderate to intense level. Comfort in deep water is required. Wed, Fri Sep 23-Oct 23 4:30-5:30pm 10 classes/$40

NEW Aqua Jog Low impact, high cardio workout! If you’ve suffered certain kinds of knee or leg injuries that keep you from running on land while you recover, aqua jogging can actually be an excellent alternative to help you stay fi t.Wed, Fri 12:05-12:50pm

FREE Theme SwimsA 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!Back to SchoolSun Sept 13 1-3pmHalloween HowlSat Oct 31 1-3pm

The largest food bank on Vancouver Island.

Complete dedicated ministerial services.

Charitable advocacy for those in need.

Thank you Victoria!

“For I was hungry and you gave me something to eat;I was thirsty and you gave me somethign to drink;I was a stranger and you invited me in;naked and you clothed me;sick and you visited me;I was in prison and you came to me.”

-Matthew 25:35.36

The Mustard Seed Street Church & Food Bank625 Queens Ave, Victoria, V8T 1L9 • (250) 953-1575 • www.mustardseed.ca

NEWPlease identify what level you are

at when you register for swim programs at the Kiosk.

▲▲

“Health is not simply the absence of sickness.-Hannah Green

Health Promotion


Strengthening the Forces offers Health Promotion Programs designed to assist Canadian Forces members, their spouses, and civilian employees to take control of their health and well-being. Maintaining a high level of health improves ones ability to perform effectively and safely on CF operations, and contributes to a higher quality of life for everyone.All Health Promotion Programs are free of charge and open to CF members (regular and reserve), their spouses, and civilian employees (Public and Non-Public).For more information on these courses or for spousal registration, contact the Health Promotion Offi ce: 250-363-5621.

Programs available in Fall 2009

*Everyday EatingLearn the basics about what you need to put in your body every day for you to function optimally.Mon Sept 28 11:30 am – 1:30 pm

*Nutrition for Physical ActivityLearn what you need to fuel your body for maximum performance whether you’re training for your fi rst 10 k or completing an Ironman.Mon Oct 5 11:30am-1pm

*Dietary Issues and Supplements A ‘must see’ if you are currently taking supplements or are considering their use. Come and learn the FACTS.Mon Nov 2 11:30am-1pm

*Nutrition 101What you eat makes a difference to how you feel on a day-to-day basis. Nutrition 101 is a one-day informative workshop to help you learn good nutrition basics, including Food Basics, Metabolism and Energy, Portion Control, Reading Food Labels and Myths and Fallacies.Thurs Sept 10 8:30am-4pmFri Oct 16 8:30am-4pmFri Nov 20 8:30am-4pm

*Stress Take ChargeStress is the #1 workplace disability is-sue 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.Sept 29 & Oct 6,13,20 8:30am-noon (course includes all four sessions)Nov 3,10,17,24 8:30am-noon (course includes all four sessions)

*Applied Suicide Intervention Skills Training (ASIST) ASIST is a 2-day intensive and interactive course designed to help caregivers learn the basics of suicide fi rst-aid. Participants learn how to conduct suicide risk as-sessments and develop plans of care for persons at risk.Sept 21 & 22 8:30am-4pmOct 26 & 27 8:30am-4pmDec 7 & 8 8:30am-4pm

*Managing Angry Moments (MAM) MAM teaches participants how to use an-ger constructively. It is a course intended for everyone as we all feel anger at various times. Participants gain a better under-standing of their relationship with anger. This course is not anger management counselling and is not appropriate for individuals with severe anger management problems.Thurs Oct 1,8,15,22 8:30am-noon (course includes all four sessions)Thurs Nov 5,12,19,26 8:30am-noon (course includes all four sessions)

Basic Relationship Training (BRT)BRT is a course for couples and singles who want to learn skills necessary to miti-gate proven risk factors in long-term, com-mitted relationships. Participants learn which factors are important to change and which skills are important to learn in order to maximize the likelihood of remaining in relationship for the long haul. Please note BRT is not couples counselling.Oct 3 & 4 9am-3pmDec 5 & 6 9am-3pm

*Injury Prevention and Active Living (IPPA)Learn how the body works, understand and cope with barriers and challenges to engaging in regular physical activity, and how to “move” your body in a safe, enjoy-able and effective way.Wed Sept 23,30 & Oct 7, 14 8:30am-noon

ESQUIMALT TRADING LTD. BUY • SELL • TRADE

PAWNBROKERS • MONEY TO LOANOPEN EVERY DAY

to meet all your needs

Large selection of JEWELRYwith in-store SIZING and REPAIRS

Monday - Saturday 10:00am to 6:00pmSundays & Holidays 12:00noon to 6:00pm

www.esquimalt-trading.comPhone 250-388-6542 897 ESQUIMALT RD Fax 250-388-0881

784 Fairview Rd.

250-383-5509250-383-5509OVER 40 YEARS EXPERIENCE

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Health Promotion


*Creating an Addictions Free WorkplaceThis is a full day course for Supervisors as required in CANFORGEN 043/09. Participants gain a better understanding of the continuum of alcohol and other drug use, signs to look for in the workplace and how to address problem use both with individuals and within the organization as a whole.Fri Sept 25 8:30 am-4pmFri Oct 30 8:30 am-4pm

Butt Out Self HelpIncrease your success in quitting smok-ing and sign up for Butt Out Self Help. Drop-ins welcome Wednesdays from 9 – 11 am. Appointments can be made for other times. Please call 250-363-5532 to book your appointment today!

24 Burnside Road West (next to 7 Eleven) Victoria # 778-430-5858 (KUKU)

Family Combo $1895deliveryextra

Some restrictions apply. Cannot be combined with other offers. No cash value. Discount not applicable to beverages. Must present coupon.

Includes Butter Chicken, Rice, 2 Naan, 4 Samosas, 4 pcs. Gulab Jamun

430-5855888 (((((KKKKUUUKU)

yextra

s,

Fine East Indian

Cuisine.We specialize in

vegetarian.

Pacific Village II1445 Craigflower Road

385-2250

Rentals Centrally Located

1, 2 and 3 bedroom units

Parking Included

Fridge/Stove Included

On Main Bus Routes

Pets: Cats Only

Close to Schools, Admirals Walk,

Gorge & CFB Esquimalt

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 and not a DND employee, please contact 250-363-5621 directly.

“Bad habits are like a comfortable bed, easy to get into, but hard to get out of.-Anonymous


Check out these businesses...

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www.speedprowestshore.com 250-474-5234

GET NOTICED WITH SPEEDPRO SIGNS

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• Business Cards• Store-Fronts

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2803 Admirals RoadGorge at Admirals

retailwholesale

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repeat customer program

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FramerYour Neighbourhood Picture

The BMW R1200GS Adventure.For more information, contact Island BMW/SM Cycle

2758 Peatt Road, Victoria BC V9B 3V3250.474.2088 smcycle.com

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The UltimateRiding Experience.®

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Target the Canadian Forces and their families

PIRATE PARTY!!LET THE MARITIME MUSEUM ORGANIZE LET THE MARITIME MUSEUM ORGANIZE YOUR NEXT BIRTHDAY PARTY!YOUR NEXT BIRTHDAY PARTY!Climb to the top of our crow’s nest, or discover the hidden world of mermaids. Just choose your theme and let our experienced guides do the rest!

MERMAID PARTY!!

Call to book: 250-385-4222 Ext. 106

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DIRECT BILLING DIRECT BILLING IN WEST SHOREIN WEST SHOREMillstream Village 250-478-0123Next to MilestonesChris Kiiskila

Pharmacy Manager

Proud to offer DND:• 10% off Pharmasave brand products• Full service cosmetics department• Specialized compounding pharmacy services• Direct Bill ing for DND• Plus a Postal Outlet

HARRESON’S

F

P

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up the hill from 4 Mile Pubwww.harresons.com

Outdoor GearSpecialists

Outdoor GearSpecialists

We buy military items

The ONLY paintball store in town.

We also provide CO2 and compressed air.

1 1 7 – 6 9 3 H O F F M A N A V E . V I C T O R I A

298-HOOK (4665) www.westshoresportfishing.com

10% Military Discount, all merchandise, not icluding Fishing Licence

Bluewater & Rhys Davis Bait * Salt & Freshwater Tackle Flyfishing Gear * Men’s & Women’s Waders * Pontoon Boats, Licences

Crab & Prawn Traps * Gift Certificates & much, much MORE!


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By POESB CFB EsquimaltAll family members should discuss what

actions would be taken before, during and following any disaster, regardless of where they may be when it occurs.Emergencies and disasters can occur any-

time, anywhere. British Columbia is a large diverse province subject to a variety of emer-gencies and disasters, natural, manmade and technological. Global threats such as climate change often manifest as very different lo-cal risks. The frequency of changing weather patterns is the direct cause of land erosion, fl ooding, drought and severe storms. It’s easy and essential. Every Canadian

household needs an emergency plan. It will help you and your family know what to do if disaster strikes. Make your own plan and print it out today. Regardless of the disaster there may be a re-

quirement to have several kits. Many people spend one-third of their time at work and/or in their car. Work and vehicle kits are normally smaller and should aid in the early hours of a disaster until it is safe to get home. Home emergency supplies are more substan-tial and should be suffi cient to last for up to a week. Many emergencies are predictable and/or

seasonal and allow some preparation while many others are without warning and may include mass evacuation requirements. Ac-tively supporting emergency preparedness programs will increase the overall capacity of ones family and community to effi cient-ly recover.

Every community is exposed to different hazards and risks. Knowing what to do be-fore, during and after an incident will de-crease an individuals/families vulnerability to the hazard and improve their sustainabil-ity, making for a more resilient community.In case of a major event you will need some

emergency supplies ready and available. This will ensure your family will always be prepared to be self-suffi cient for at least 72 hours. Remember in a disaster, emergency responders will be focused on people in ur-gent need.

PREPARE EMERGENCYyour family for an

l

d

e

ey

Basic Emergency Supplies• Water: two litres of water per per-son per day• Food: choose items that won’t spoil, such as canned food energy bars and dried foods• Speciality Items: prescription, med-ications, infant formula and equip-ment for people with disabilities, pet supplies, insurance document and an out-of-province contact• Flashlight and batteries: check them once every six months to ensure they are still working

• Battery-powered or crank radio• First aid kit• Cash: include small bills such as $10s

Be ProactiveIn the event of a major disaster,

people may have to rely on their own

resources for three or more days. Be-

ing prepared for all emergencies and

disasters can reduce dear, anxiety and

associated losses for individuals, fami-

lies and communities. Careful plan-

ning and preparation now can make

a big difference later.

Fitness


The Personnel Support Programs (PSP) Fitness Staff are dedicated to providing pro-grams and services that enable the military community to pursue an active lifestyle regardless of knowledge, ability or fi tness level. There are two fi tness centres at CFB Esquimalt: Naden Athletic Centre (NAC) N88 and Fleet Fitness and Wellness Centre at D22. Each centre has fi tness staff and fi t-ness programs to assist you in meeting your fi tness goals. Staff are available from 6am to 4pm for consultation.

EXPRES/ Fitness EvaluationAll CF EXPRES Tests are conducted at the

Naden Athletic Centre. For details such as available testing dates and times or to book an EXPRES Test please contact your unit EXPRES Coordinator.

Personalized Health and Fitness TrainingPSP Instructors are available for one-on-one guidance to help members achieve their fi tness and health goals. Please fi ll out a Training Request Form at NAC or Fleet Fitness and Wellness Centre and an Instructor will contact you directly to set up a consultation appointment. Note: available for military members only.

Fitness & Health LecturesIf your unit is interested in an in-service on any EXPRES related component or any Health and Fitness topics to assist your members in reaching the MPFS or improve their overall general health and fi tness PSP staff can help. To discuss details please call 250-363-4495.

BFTA courseCFB Esquimalt is hosting a Basic Fitness Training Assistant (BFTA) course from the 8-19 Feb 2010. The course will give you the skills needed to assist PSP with testing and fi tness classes. It will also allow you

FLEET FITNESS AND WELLNESS CENTRE FITNESS SCHEDULEFall 2009

Time Monday Tuesday Wednesday Thursday Friday

7-7:45am Push Up Development

Cardio & CoreDevelopment

Push Up Development

Cardio & CoreDevelopment

Push Up Development/ Weight Circuit

8-8:45am Basic CircuitTraining

Sweat Cycle Basic CircuitTraining

11-11:45am Battle-Fit Battle-Fit Battle-Fit/Weight Lifting

12:05-12:50pm Sweat Cycle Bootcamp Kettle Bells Bootcamp Sweat Cycle

12:15-1pm EXPRES Assessments and Development

2-2:45pm Battlefi t Battlefi t

3:30-4:15pm Cardio and Core Development

Push Up Development

Cardio and Core Development

Push Up Development

Bootcamp: A combination of cardiovas-cular, muscular strength and core work mixed for a high intensity class! The classes change every day of the week with different emphasis on different compo-nents of fitness. All levels welcome! Come prepared to work indoors or outdoors!Sweat Cycle: Cycle your way to 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.Battle-Fit: It’s back to basics with full body functional movements, body weight exer-

cises and hard work! Come prepared to be pushed in a high intensity & demand-ing workout! Intermediate to advanced. Please contact fitness staff prior to class.Basic Circuit training: This workout designed for those that are short on time but want a good workout. The circuit will be set up and you can drop-in during the allotted time for a 30 minute quick blast. Please register with fitness staff for an orientation. All levels welcome.Development classes: Practice and receive feedback on training methods, evaluation protocols, and technique for different com-

ponents of the CF EXPRES test. Weight Room Orientation: Learn the proper set-up and features of the equip-ment available at the Dockyard gym. Please check-in with PSP Fitness staff to receive more info.KettleBells: The is a fun and innovative class with kettlebells being the equipment of choice. Choose from various weights and learn safe and effective ways to get an amazing workout. This class is for all fit-ness levels and we challenge you to come out and sweat.

Fitness


NADEN ATHLETIC CENTRE FITNESS SCHEDULEFall 2009

Time Monday Tuesday Wednesday Thursday Friday

7-7:45am Push Up/Sit Up Development (lower gym)

Cardio Development(see staff)

Push Up/Sit Up Development (lower gym)

Cardio Development(see staff)

EXPRES Assessments and Development

(lower gym)

12:05-12:50pm Bootcamp(upper gym)

Aqua-Fit(pool)

Bootcamp(upper gym)

Aqua-Fit(pool)

Sport Conditioning(upper gym)

Cardio Development (see staff)

Push Up/Sit Up Development(upper gym)


Push Up/Sit Up Development(upper gym)


Sweat Cycle(upper gym)

Sweat Cycle(upper gym)

The BEST

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Fitness


to run training for your unit with help from PSP. If you are interested please call 250-363-4495 for more info or have your unit training coordinator nominate you through the MITE program.

Military Fitness TrainingSections/Units wishing to access fi tness training classes developed and supervised by one of our fi tness instructors can call the Fitness Coordinator to organize a schedule. To train at either the Naden Gym or the Dockyard FFWC please call 250-363-4495. If your group is looking for gym space for sports or self supervised training at Naden please call the Facility Coordinator at 250-363-4213. There are no sport facilities inside the Fleet Fitness and Wellness Centre.The FFWC is used primarily for fi tness and sports programs only, no fi tness evaluations. All fi tness evaluations will be conducted at the NAC.

Schedule and classes subject to change pending facility availability and class numbers. Please call the NAC at 250-363-5677 or the Dockyard at 250-363-2074 to ensure class schedule is up to date. Current fi tness schedule brochures are also available at each respective location or on the intra-net website: www.pspesquimalt.ca.

Hatha Yoga Level 1 & 2Hatha Yoga emphasizes health & well being through breathing, postures & concentra-tion. Calm your mind and focus your aware-ness with a blend of exercise and relaxation techniques. Whether you’re in the market for a healthy new exercise regimen or a tempo-rary fused infi nite consciousness, Hatha Yoga may be worth investigating. This is a com-bined level one and two class, taking into consideration each participant’s knowledge base and experience. You will be challenged yet focused to work at the best pace for you. Location: CPACPSP Wed Sep 23-Nov 18 5-6:30 pm 8/$60

KickboxingDevelop strength and stamina while learn-ing the techniques of kickboxing. It will teach you punching and kicking technique, thai pad work and fl exibility training in a fi tness class format. Location: NAC Upper GymPSP Mon Sep 21-Nov 2 5:45-6:45 pm 6/$50

Fitness 101Get back to basics with this fi tness class. This class is designed for participants of all levels and will teach the basics of fi tness while giving alternatives for participants at a higher fi tness level. Each week will be different with new exercises and techniques to learn. There will be a combination of cardio, strength training, and stretching.Location: NAC Upper GymPSP Mon Sep 21-Nov 2 5:45-6:45pm 6/$27

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Fitness


PilatesPilates is an exercise method, which aims to create a balance in the body. This class is done on the mat and is designed to cater to the individual needs of each person. Pilates offers a trimmer waist, fl atter stomach, better posture based on a bal-anced muscle tone, less fatigue and lower incidence of back pain and injury. The aim with Pilates is to incorporate the body, breath and mind through physical exercise to improve strength, fl exibility, balance and suppleness. This is a popular class so register early.Location: NAC PSP Tue/Thur Sep 15-Oct22 4:30-5:30pm 12/$54

Stability Ball Class at CPACThis class will include cardio, muscle ton-ing (including using a stability ball) and stretching. Come and get fi t! Must have your own ball, weights will be provided.Location: CPACPSP Thur Sep 17-Oct 22 6-7pm 6/$45 “

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Sports


Formation SportsFormation Esquimalt Sports organizes sports teams, leagues, and tournaments from the community level to international competition. The programs offered are:

Community Leagues• Intersection Sports• Cock of the Walk (Fleet Sports)• Formation Teams (Pacifi c Regional and CF National Championships) • CISM

Community LeaguesThese leagues are held on base and open to both the Defence team and the general public. The Navy 6 A Side Co-ed Indoor Soccer League will run again this fall/winter.

Intersection Sports A variety of sports are included in the intersection league: Ice Hockey and Co-ed Volleyball occur between September and April. These leagues are made up of various formation units or sections. Those eligible to participate are military members (Regular Force & All Class of Reservists), DND civilian employees, full and part-time NPF employees of CFB Esquimalt and integral/lodger units. Military person-nel 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.

Cock of the Walk TournamentsThe Cock of the Walk (COW) is a series of tournaments in various sports that is strictly for sea-going units. The tourna-ments are scheduled throughout the year. The dates are set in conjunction with the operations schedule. Website: http://es-quimalt.mil.ca/cfp/cfp/SportsPage/Sports.htm

Formation Teams (Esquimalt Tritons)Formation Esquimalt sports teams are a combination of Base and Fleet Athletes. New athletes are welcome to participate each season. Those eligible represent Formation Esquimalt in both the Pacifi c Regional and, if successful, CF National Championships. All military person-nel (Reg. Force and all class of reservists) are eligible to play on these teams. Full time DND or NPF civilian personnel may coach, manage, or offi ciate. Cur-rently, Formation Esquimalt and 19 WG Comox share hosting responsibilities of the Pacifi c Region Championships. Most CF National Championships are held at CFB Borden.

NEW Coaches/Manager/Offi cials for Formation TeamsIf you have a background in coaching, managing or offi ciating any of the sports included in the Formation Sports program and are interested in volunteering your time please send your sporting resume to

the PSP Sports Coordinator for consid-eration. All military, full time DND and NPF civilian personnel will be considered.

CISM (Conseil International du Sport Militaire/International Military Sports Council):CISM is an international sports association composed of the armed forces of member nations. CISM is open to the armed forces of all nations. The fundamental aim of CISM is to promote sport activity and physical education between armed forces as a means to foster world peace. This ideal is encapsulated in the CISM motto “Friendship Through Sport.”

Badminton/SquashDrop-in badminton and squash is held every noon hour at the NAC. The Forma-tion teams use the drop-in sessions to prepare for regional play downs held early in the new year.

BasketballThe Formation men’s team will advertise practice times beginning in September to be held in the NAC lower gym. The team also participates in a local league (October to February). The winner of the Regional Championship represents the Pacifi c Region at the National Championship, usu-ally held late February. CISM Basketball is ongoing through the summer months. In-terested athletes should submit their resume to the Sports Offi ce for consideration.

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Sports


Ball HockeyThe Intersection League runs from May to July. The Formation team participates in the Regional Championship. The winning team represents the Pacifi c Region at the National Championship in CFB Borden.

Ice HockeyThe Intersection League runs September to April. The COW Ice Hockey Tourna-ment is scheduled to take place in January (depending on Fleet sailing schedules). The Formation Men’s, Women’s, and Old-timer’s teams practice September to April in preparation for the Pacifi c Regional Championships, usually held in January. The winner of the Regional Champion-ship will represent the Pacifi c Region at the National Championships.

SPORTS OVERVIEW May to August 2009

Sport Community Intersection Cock of the Walk Formation CF Nationals CISM

Basketball

Basketball ✓ ✓

CF Athletic Challenge ✓ ✓

Golf ✓ ✓

Ice Hockey ✓ ✓

Soccer ✓ ✓

Taekwondo ✓ ✓ ✓

Triathlon ✓

Volleyball ✓ ✓

PAC REGION AND CF NATIONAL SPORTS CHAMPIONSHIP SCHEDULE 2009

SPORT REGIONAL LOCATION NATIONAL LOCATION

Ball Hockey Jun 24-27 Esquimalt Aug 8-14 Borden

CF Athletic Challenge

TBA TBA TBA TBA

Slo-pitch TBA Comox Aug 22-26 Borden

Soccer TBA Comox Sep 12-18 Borden

Golf TBA Comox Aug 29-Sep 4 Ottawa

CF Sports Awards

N/A N/A Oct 24 Ottawa

Taekwondo N/A N/A November Toronto

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Sports


Running Formation Esquimalt military male and female runners are to participate in sanc-tioned 5km, 10km, half and/or full mara-thon runs in order to qualify for the CF Running Nationals. Runners must meet specifi c qualifying times available at the Formation Sports offi ce within one year of Nationals. The Canadian Forces National Running Championship is held in Ot-tawa in May. CISM Running is ongoing through the summer months. Interested athletes should submit their résumé to the Sports Offi ce for consideration.

Men’s and Women’s Slo Pitch Formation Men’s and Women’s Slo Pitch teams practice late April to September. The season runs May-September (de-pending on civilian leagues). The teams compete in Regional Championships. The winners of the Regional Champion-ship represent the Pacifi c Region at the National Championship at CFB Borden.

Men’s and Women’s SoccerThe Formation Men’s and Women’s Soccer Teams practice April to November, and will continue to practice and compete indoors over the winter. The teams will compete in Regional Championships. The winners of the Regional Champion-ship represent the Pacifi c Region at the National Championship CFB Borden. CISM Men’s Soccer is ongoing throughout the year. Interested athletes should submit their resume to the Sports Offi ce for con-sideration.

Co-Ed SoccerThe Navy 11 A Side Co-ed Soccer League will run throughout the summer. For more information, please contact Danielle Sutherland at 250-363-4068.

Swimming Formation swimmers participate in the Master’s Swim Program, in both local and regional meets. Formation swimmers may submit a resume for consideration to participate in a future CISM Swimming selection/training camp.

Taekwondo Training sessions are held at the NAC Monday, Wednesday and Friday 12-12:45 pm and Tuesday and Thursday evenings from 5-7pm. Formation athletes may submit a resume for consideration to par-ticipate at a CISM Taekwondo selection/training camps.

TriathlonTo be considered for CISM selection/training camps Formation Esquimalt military male and female triathletes are required to participate in sanctioned races. Qualifying times must be met - these are available at the Formation Sports offi ce.

Volleyball The Intersection League runs October to April. The Formation Men and Women teams will advertise practices times beginning in September to be held in the NAC lower gym. These teams may also

participate in local leagues. The Regional Champions represent the Pacifi c Region at the National Championship, usually scheduled in April. Formation Volleyball players may submit a resume for consid-eration to participate in a future CISM selection/training camps.

For information regarding any of the sporting events that take place at Forma-tion Esquimalt please contact: Danielle Sutherland - Formation Sports Coordinator: 250-363-4068Assistant Sports Coordinators: 250-363-4069Or visit our website: www.pspesquimalt.caCurrent and upcoming programs are advertised on the MARPAC Notice Board and on the Sports Bulletin Board at the NAC.

Call 250-380-1105Call 250-380-1105

Restaurant

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Mon-Fri open at 11am serving lunch & dinner Sat & Sun open at 8:30am serving breakfast, lunch & dinner

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Visit www.eatmecanada.com for our daily buffet special Monday to Friday


Raise resilient children in a military family

The military lifestyle can be challeng-ing for families. Parents often seek as-sistance to fi nd strategies to help their children learn to manage and cope with feelings related to stress. These stresses can relate to relocation, separation from parents and friends, deployments and fi tting into a new school. Parents can help their children to develop resilience, which is an ability to manage feelings and cope with everyday stresses and ma-jor life events. Have you ever wondered why some

people are able to “swim along” through tough times while others “nearly sink?” People who are resilient are able to bounce back after experiencing stress. Research has found that they tend to have positive relationships, better health and longer lives. In the military lifestyle parents and their children experience multiple stresses related to change and the need to adapt to new circumstances. Helping children to develop resilience is

particularly important because in this lifestyle, children are often faced with the need to adapt to sev-eral changes at the same time. The Triple P Parent-

ing Program offered at the MFRC provides tips to parents on a variety of parenting strategies and suggests that it is important to teach children to become resilient. Parents can teach their children how to recognize, understand and accept their feelings and to express feelings in appropriate ways. Parents can also help children to develop a positive outlook by modeling optimism. During stressful life events like relocation or separation, parents can teach their children coping skills.

“Children imitate the thinking habits of adults around them. When parents model resilient thinking, they are going a long way toward promoting resilience in their children,” from www.reaching-inreachingout.com.For more information on Triple P

please check out www.triplep.net. Other great websites that promote resilience in children are kidshavestresstoo.org and reachinginreachingout.com.

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Clubs


Aquarius Scuba Club Caution Scuba diving can be addictive! This popular scuba club has been running for over 25 years and has one of the largest memberships of active divers in the CF. The club owns and operates it’s own 24 Foot custom built aluminum dive boat (Aquarius II) with room for 10 divers and a tow able mobile air compressor. The club offers a wide variety of courses at a signifi cant dis-count compared to those found elsewhere, starting with the entry level Basic Open Water through to Divemaster. We also offer specialty courses such as: Enriched Air/Nitrox, Wreck Diving, Drysuit diving and Photography. These courses are instructed from our teaching facility/clubhouse located at Naden (beside the BOR) with pool ses-sions taking place in the close-by Naden pool. The club also encourages local diving with frequent boat and shore diving op-portunities as well as dive buddies for both new and experienced divers. Boat dives on the Aquarius II are at a greatly reduced rate of $12 per dive on the boat – that’s $24 for 2 Dives as opposed to $99 plus tax down-town. The club regularly organizes multi-dive, family oriented weekend getaways to great dive locations all over Vancouver Is-land and weekly local diving at such famous dive sites as Race Rocks, 10 Mile Point and the wrecks of the HMCS Mackenzie and GB Church. For membership information, upcoming courses or dives, visit our website at www.aquariusdiveclub.ca.

Auto Hobby ClubThe club has been in operation for nearly twelve years and has provided members

with tools and equipment to be able to perform everything from oil changes to rebuilding engines. The club has two fl oor hoists, a tire changer, wheel balance, brake lathe and welding capabilities. We also have a computer diagnostic machine for the newer computer-controlled vehicles. The Club provides the necessary tools required too get the job done. The Auto Hobby Club is more than a self-help repair shop. They offer a reliable repair centre for families of Auto Club members when the member is out on deployment. The club is proud to be able to assist our members to enjoy a better quality of life.Our hours of operation are Mon,Thurs and Friday 6-10pm, Sat and Sunday 9am-5pm. A custodian is always on duty and will offer the members assistance if required.

Amateur Radio ClubThe Base Amateur Radio Service (BARS) provides radiotelephone patches for deployed HMC ships and in the event of a disaster, emergency backup communica-tions for the Base with various civilian agencies. The club promotes amateur radio operating techniques and technical skills and assists members in preparing for the Basic and Advanced License exams ad-ministered by Industry Canada delegated examiners. The Club meets every Mon evening at bldg. 1003 Albert Head and has been in operation for 25 years. They have a well-equipped station and sizeable anten-nas for HF and VHF operations, as well as a repeater station with auto patch.

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Aquarius Diving Chris Magee 250-363-5696

Auto Hobby Club 250 480-0191

Amateur Radio Roger Kobierski 250 479-6781

Golf Association Randy Caspick 250 658-7119

Karate Mike Maxwell 250 363-4700

Kayak Keith Laverty 250 363-2147

Medieval Club Troy Dieke 250 363-7828

Model Railroad Graham McLeod 250 363-5816

Motorcycle Safety Al Thomson 250-363-5088

Pacifi c Camping Club Dick Dubeau 250-363-5980

Ranch Point Boat Jeff Manney 250-754-5002

CFSA Sailing Club 250-385-2646

Squash Karl Hoener 250-363-4999

Twakwondo Ron Higgins 250-363-6679

Triathlon Dave Dallin 250-363-7216

Tai Chi & Kung Fu Geno Padovese 250-363-6026

CFB Esquimalt Power Boat Club 250-360-0905

PSP Club Contact List

Clubs


Pacifi c Camping ClubOperates and manages the Nanoose Campground located on a small inlet off Nanoose Bay, about halfway between Nanaimo and Parksville. It has approxi-mately 27 various sized campsites and one large Group Site all within a short walk of the natural shoreline. This campground is family orientated, quiet, and secluded and set-up in the same manner as a provincial campground. There is no fresh water or electrical power available at the campground, an ablution trailer next to the Firehall when entering CFMETR is fi tted with toilets, showers and laundry equipment. All water at CFMETR is non-potable therefore you are required to bring bottled water for consumption. The club was formed as a recreation club for CFB Esquimalt service personnel in accordance with the regulatory guidelines of CFAO 50-20. It has operated successfully since 1969 under two guiding philosophies. Firstly, that the campgrounds be left in as natural a state as possible and secondly, that the campgrounds be operated by the members following guidelines based on consideration of others. The result of these philosophies has given us a facility with a natural environment and wilderness campsites. This atmosphere is the result of members observing common sense guidelines. Check out our web site, www.members.shaw.ca/pacifi ccc/ for details.

Golf AssociationThe CFB Esquimalt Golf Association 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.

Shotokan Karate ClubThe aim of the Karate Club is to teach tra-ditional Shotokan Karate, and to foster the development of karate through seminars, tournaments, and exposure to world-class karate and other martial arts instructors. Training is conducted at the Naden Ath-letic Centre, with children’s classes Mon/Wed 6:30-7:30pm, and adults Mon/Wed/ 7:30-9 pm and Fri 7-8:30pm. Beginners are accepted throughout the year. Training is also conducted at the Colwood Pacifi c Activity Centre on Tue/Thu, with children

and adults training together at 6:30-8 pm. For further information, contact our Club Coordinator, Stephanie Needham 250- 727-3042 or 250-391-9521.

Kayak ClubThis club offers instruction in two types of kayaking: Ocean and Whitewater, with an emphasis on safety and rescue techniques. All new members are given the club’s basic kayaking course, which is included as part of the membership fee. Member-ship fee is currently $50 per membership for military and DND civilian employees and their family members. This course is conducted over two days, the fi rst day being conducted in the Naden pool and

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Clubs


the second on the ocean. Once you have become a member, you may enjoy the ben-efi t of signing out a kayak from our fl eet of 20+ kayaks. Additionally, Club members enjoy the use of the pool on Tuesday and Thursday evenings (when the club is not running a basic course) from 4:30-6:30pm to hone their paddling skills or to learn the ever-popular Eskimo Roll.

Medieval ClubThe Base Medieval Club is a historical social organization for the serving/retired members/civilian employees/dependants based at or around CFB Esquimalt. With this club, a member can rediscover the Me-dieval Ages of 600 to 1600 AD. There are feasts to prepare and attend, and camping events all summer. If you wish to pursue a knighthood, or explore the arts of Ages Past, this is the club for you. There are weekly classes in dance, armoured fi ghting and period fencing. A new member need not purchase any equipment to start out; half of the fun is developing and building your own gear.

Model Railway ClubThe CFB Esquimalt Model Railway club was formed in August 1997 and became part of the PSP Organization in December of that year. The club boasts a modular NTRAK (1/160th) layout 18 by 32 feet. The 18 by 36 foot HO modular layout is undergoing some redevelopment. The Club participates in major Model Railroading events such as the Victoria Train Show, Esquimalt Buccaneer Days, Westshore Centre Hobby Show, Saanich

Historical Society’s Christmas in the Vil-lage and the MARPAC EXPO during the year. Regular meeting nights allow for new and experienced modellers to share their knowledge and experiences as well as learn new techniques in the various facets of this hobby. Our reference library allows research on favourite subjects. In addi-tion, club members receive a 10 per cent discount at Victoria Scale Rail hobby shop.All serving and retired military members, DND or CANEX civilian personnel are eligible for membership as well as a small number of civilians with no military background. Membership is $42/fi scal year for members 15 and older. Junior members aged 5 to 14 years is $24 with a parent’s/guardian’s membership. The CFB Esquimalt Model Railway Club meets Wed evenings from 7-10pm in building WP 1119.

Motorcycle Safety ClubThe CFB Esquimalt Motorcycle Safety Club is offering the novice motorcycle rider’s course, at the end of which the student may attempt the Motorcycle Skills Test (MST) examined by an ICBC qualifi ed examiner. All participants must hold a current license or learner’s permit to qualify for this program. The course is offered to serving and retired members of the Regular Force, Reserve Force, Employ-ees of DND, their spouses and dependant children. The club is under going admin-istrative changes and is not able to list course dates at this time. Please contact Al Thomson 250-363-5088 for more information.

The Naden Squash ClubYour direct line to fun and fi tness! Squash is at the top of the list of sports that provide the most aerobic benefi t. Whether you are a seasoned player or just want to try it out, the club is for you. Join our Junior Program and learn to play properly right from the start. No experience is necessary and equipment is available at the gym. Clinics are held every Sat from 10am-12pm. See you there.

Canadian Forces Sailing AssociationA very active committed group of mili-tary and civilian sailing enthusiasts whose activities include everything from casual sailing to racing and socializing. Located at Munro Head off Admirals Road the CFSA has a full service marina with over 100 berths for sailboats, with priority alloca-tion for Military members. In addition, the club has a fl eet of 420’s, Albacores OP-TIs and Laser IIs for training and racing activities. The club runs a comprehensive Learn to Sail Program during the summer with courses for all levels of experience from beginner (age 7 and up) to expert including Instructor and Cruising courses. The club has an active year round racing and social program. Its clubhouse is avail-able for unit and individual social events. CFSA is also home to the Victoria Branch of the Disabled Sailing Association of Brit-ish Columbia. With its fl eet of 12 specially equipped sail training and racing boats the DSABC is an integral part of the CFSA in all respects. The clubhouse is open Tuesday, Wednesday, Thursday from 4-8pm, Friday

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Clubs


from 4-10pm and Saturday, Sunday and statutory holidays 12-7pm. The club can be contacted through voice mail at 250-385-2646 (Clubhouse) or 250-385-8873 (offi ce) and via the CFSA website http://cfsa.wordpress.com.

Taekwondo ClubCFB Esquimalt is pleased to offer the services of a new club; Taekwondo. As one of the newest recognized Canadian Forces Military Sports , the club offers their services to the DND community with practices, Mon/Wed and Fri noon hours on the lower Naden Athletic Centre gym fl oor, and Tuesday and Thursday evenings from 1930-2100 on the upper gym fl oor. Try this new program as a great complement to your fi tness regime.

Tai Chi and Kung Fu ClubProvide physical and mental exercises that are integrated with Chinese Martial Arts. The Tai Chi and Kung Fu Club introduces and offers a variety of programs to military members, DND civilian employees and their families, as well as a limited number of memberships to the public. Members of the club will be exposed to the theoreti-cal and practical aspects of martial arts, an opportunity for those who are interested in health, balance, peace of mind and self-defense. The programs currently offered are: Jow Gar Kung Fu Tue and Thu 6-7pm All practices are held in building WP 1119, Workpoint Barracks, Macaulay Street (in-side the Transport Section), for information on ongoing Tai Chi activities, please contact the club.

Triathlon ClubRunning, cycling or swimming enthusiasts can develop their skills and enjoy the sport through group rides and runs and competi-tions. The members actively train in various disciplines including running events, triathlon and short distance events. New members are always required. Train hard, race hard and have fun. Check out our web-site for more information. www.triforces.blogspot.com. Experience is not necessary, just come out and have fun!

CFB Esquimalt Power Boat ClubThe CFB Esquimalt Power Boat Club is a Personnel Support Program (PSP) spon-sored, family oriented facility that promotes safe boating and conservation of the marine environment while enjoying the benefi ts of living on the west coast. The clubhouse, mooring slips, storage compound, and ser-vicing bays are located at Work Point Bar-racks. The Club sponsors four major fi shing derbies and BBQs per year, with cash prizes and other awards that are presented to participants. There is no entry fee for the derbies and no charge for the BBQs, how-ever, you must be a member to participate. The facility has 100 berths for powerboats

that are less than 30 feet in length. Serv-ing 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 (Thursdays are the best time to call) or contact one of the members of the Executive Committee. “Tight Lines and Happy Cruising to All.”

We are pleased to announce that we currently have suites available to rent. During the past 7 years, The Renaissance has maintained a

waiting list to help the elderly plan their change of lifestyle.

Explore the theoretical and practical aspects of martial arts with the Tai Chi and Kung Fu Club and achieve health, balance, peace of mind and self-defense.


Recent headlines have brought forward prom-ising news for yet another way to prevent cancer. It is known by most people that 50 per cent of cancers are preventable through various lifestyle choices, and new research has found that vita-min D also plays a role in preventing the disease. The study is saying that if you live in the north-ern latitudes (this includes all of Canada), you may be able to cut your risk for cancer in half by increasing your intake of vitamin D.The American Journal of Clinical Nutrition, in

June of 2007, found that women with lower vitamin D intake showed a greater risk for cancer. The four-year, double blind, ran-domized study (highly credible), looked at cancer risk in nearly 1,200 healthy post-menopausal women. Those who took a combination of calcium and vi-tamin D supplements reduced their risk by half compared to the placebo group and the group that took calcium alone.In response to this study and others that

have correlated vitamin D to a decreased risk for colorectal and prostate cancers, the Canadian Cancer Society (CCS) is now

recommending that adults living in Canada consider supplementing with 1,000 IU of vita-min D daily during the Fall and Winter months. This is more than double the previously recom-mended dosage of between 200 and 400 IU daily.According to Heather Logan, the CCS’s di-

rector of cancer control policy, “The current evidence suggests the 1,000 IU daily dose will help reduce cancer risk with the least potential for harm. More research is needed to clearly

defi ne the amount that will have the high-est health benefi ts and if there

are any risks associated with a higher intake

of vitamin D.”Vitamin D is also known to play an important

role in the prevention of osteoporosis and mul-tiple sclerosis and helping to relieve joint damage due to arthritis.Although we can also get vitamin D through

sun exposure during the summer months, the Canadian Cancer Society has not reversed its statements on avoiding unprotected sun because of the concomitant risks for skin cancer. While the Society recommends getting our daily dose of vitamin D from supplements, good food sources are available which include mushrooms, cod liver oil, eggs, tuna, mackerel, salmon, and sardines.

Dodge cancer with Vitamin D

r est health benefi ts and if thereare any risks associated

with a higher intake

sourcecod livsardine

Salmon, mushrooms and eggs are good sources of

Vitamin D, which has proven to help

prevent cancer.

For more information visit

www.canadiannavy100.forces.gc.ca

Celebrate Canada’s Navy

In 2010, Canada’s Navy will mark

its 100th Anniversary of Service

to the nation and we need you on

board for the voyage! During this

momentous year, our aim within

Maritime Forces Pacifi c will be to

build and strengthen professional

bonds amongst Coalition partners,

academia and the public.

Museum


Sailors are justly famous for their ropework, and for their love of keeping things shipshape.So when a series of kisby lifer-

ings displayed along the exterior of the museum at Naden started to look a bit shabby, the museum turned to the Fleet School for as-sistance. The request met with a great re-

sponse from BOSN QL5 course instructors and students, who were eager to help refurbish the 14 kisby rings that normally hang outside Buildings N37 and N39. Many of the kisby rings lacked ropework trim of any kind. Oth-ers featured ornate ropework ro-settes and other fl ourishes that had become dilapidated over time and exposure to the elements.The museum, being mindful

of the Navy’s upcoming centen-

nial and the anticipated increase in visitors the 100th anniversary celebrations will bring, wanted to put its best foot forward by improving the look of the kisby rings. It found a willing part-ner in Fleet School’s PO Andre Leger, who was quick to adopt the project and put it forward to the BOSN QL5 course students. They in turn opted as a class to give the kisby rings the full treat-ment, including blue and white ropework rosettes for the centre of each ring, and 4-strand fl at braid with thumb knots for the circumference. By taking such pride in their

handiwork, the students will help convey to museum visitors a sense of sailorly traditions and skills, traditions and skills that are still being fostered today. The kisby

rings project is also an oppor-tunity to reciprocate support to Fleet School, since the museum’s volunteer guides regularly provide tours for Fleet School students to share with them the Navy’s his-tory on Canada’s West Coast. CFB Esquimalt Naval and Mili-

tary Museum is sincerely grateful for the contribution of all con-cerned, including LS Jarvis Rum-bolt, who is currently assisting in the museum workshop in N29, and who was instrumental in get-ting the kisby rings ready for the project.

Boatswains brush up museum kisby rings

250-474-3883

2500 Douglas Street (corner of Bay St.)

VICTORIA

478-3883 • www.popeyesvictoria.com

Buying, Selling, Relocating from or toVictoria, BC?

When It Involves Your Real Estate Dreams, let our 22 years of Pfanntastic Results Work to Your Benefi t.Peter Pfann, Mba, Abr, Csa, Sres, E-Pro

Pfanntastic Homes,Old Fashion Service Since 1986.

Real Estate ConsultantCornerstone Properties Inc. www. Talk To Peter.com

(250) 213 - 9490

Because PMQ living is only fun for so long...

Talk to Peter


A Division of Burkmitch Animal Services Ltd.

Member of ABKA - American Boarding Kennels Association

Island View Rd.

Pat

Bay

Hw

y

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Lamont

Ph: 250-652-2301

[email protected] Lamont Rd, Saanichton, B.C.

Open Daily from 9am to 6pm

www.puppylove.ca

THE CAT’S MEOWPet Care Centre

PUPPY LOVE

R e l o c a t i o n S e r v i c e s :R e l o c a t i o n S e r v i c e s : • Home pick up & drop off • Airport pickup & delivery

• Boarding • Grooming

WATERSTONEfrom morning

’til night

www.waterstoneonjacklin.comPriced from $289,000 GST includedDisplay suite located at 3240 Jacklin Road, Victoria BC

Enjoy the best that life has to offer.

With indoor pool, gym, gathering room, trails, golf,

restaurants and shops at your doorstep, you’ll take

pleasure in life without having to leave your neighborhood.

Superb Home Warranty:

10 year structural and water penetration defects

Contact:

Roy and Deborah Coburn

RE/MAX Camosun

Victoria BC

250.474.2035

250.812.5333

futon-olution

the CHESAPEAKE— easily adaptable to any circumstance.

To see this and other highly-evolved forms of furniture, visit

1253C Esquimalt Road, Victoria • 388-6668www.dreamscapefutons.com

100% NATURAL LATEX MATTRESSES

10%military discount on all regular priced stock

Sponsorship and Donations


The Sponsorship and Donations Section of PSP is intended to support the ongoing non-public pro-gram. It offers you support and guidance to solicit local sponsors and donors for cash and prize dona-tions for your events. It provides access to templates, tips and advice for the best methods of getting local businesses on board for your event. It undertakes the necessary paperwork needed for sponsorship and donations to grow in a controlled manner to ensure consistent practices across the country.The Sponsorship and Donations Section also offers

the Authorised Agent Certifi cation over a 1-and-a-half days Sponsorship and Donation Workshop. This course is a prerequisite before a staff member/ unit begins solicitation for an event. The course covers NPP Sponsorship and Donations Policy; Developing Sponsorship Properties; Soliciting and Reporting; Roles and Steps to Follow. Through the certifi cation, authorized agents can solicit cash and prizes for: sports programs, gold tournaments, fam-ily fun days and events, youth program, recreation programs and CF messes to name a few.Contact the Sponsorship Offi ce to register for these

workshops: 250-363-5648.

Westshore Centre & JDFDL are schools of School District #62 (Sooke)

Graduation and Post-Secondary Pre-requisitesDays or Evenings

250-391-9002

Your opportunity tograduate starts in 2009!

Day and Evening classesstart September

Grades 10 to 12Math, English, Sciences

Talk to our academic advisor today.

www.westshorecentre.com

Take the courses you needOnline or in class

Complete grad requirementsFulfill college pre-requisites

Online courses start each monthTuition free!

www.jdfdl.sd62.bc.ca

Naval Centennial Naval Centennial GiftwareGiftware

Available from CANEX online at

www.canadiannavalcentennial.caand at selected CANEX stores across the country:

Halifax, Valcartier, St. Jean, Ottawa, Kingston,

Borden and Esquimalt.

Activity Guide Fall 2009

Documents

Transcript of Activity Guide Fall 2009