mfrc / psp activity guide - summer 2010

ContentsLEGENDCPAC - Colwood Pacifi c Activity Centre

MFRC - Military Family Resource Centre

NAC - Naden Athletic Centre

PSP - Personnel Support Programs

SH - Signal Hill MFRC

Lampson - Lampson MFRC

YAC - Youth Activity Centre

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

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

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

Special Events ....................................................................................................12

Volunteering ......................................................................................................13

Deployment .......................................................................................................16

Preschool ...........................................................................................................21

School Age .........................................................................................................24

Youth .................................................................................................................26

Adult ..................................................................................................................28

Francophone .....................................................................................................32

Navigator ...........................................................................................................33

Aquatic Services and Pool ................................................................................34

Fitness ................................................................................................................42

Sports .................................................................................................................44

Health Promotion .............................................................................................47

Clubs ..................................................................................................................51

Military Discount Listings ...............................................................................58

Sponsorship and Donations .............................................................................57

Naval and Military Museum ...........................................................................57

EDITORIALSupport during your pregnancy ......................................................................11

Plan a successful playdate .................................................................................20

Time to check your smoke alarm ....................................................................31

Cut back on sugar .............................................................................................40

Discounts make Victoria affordable for military families ..............................50

Know your mortgage options ..........................................................................60

This program guide is brought to you by

On the CoverAB Lee Thibault, Pte Janine McLean and AB Mike Richter are painting and polishing HMCS Protecteur to a per-fect shine prior to the Naval Centennial and International Fleet Review. Photo by Shelley Lipke, Lookout

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CFB Esquimalt / MARPAC Activity Guide • 1

ContactsPersonnel Support ProgramsPSP Manager ............................................. 250-363-7061Admin. Assistant ....................................... 250-363-4256Resource Manager ..................................... 250-363-4242Donations and 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 ........................... 250-363-4069Remedial Training Supervisor .................... 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 ........................................... 250-363-4297

RecreationColwood Pacifi c Activity Centre Kiosk ..... 250-363-1009Director .................................................... 250-363-1008Programs ................................................... 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

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

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

SUMMER 2010 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

When a fee is required, payment must be paid at time of reg-istration. 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).

HST is coming! Register before July 1 to save the extra 7%

Facilities

2 • CFB Esquimalt / MARPAC Activity Guide

Colwood Pacifi c Activity Centre (CPAC)CPAC located at 2610 Rosebank Road (off Ocean Blvd) is a community driven multi-purpose facility designed to accommodate our military and civilian communities.Our centralized location allows us to offer a large range of rental opportunities, from structured birthday parties to large 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 OperationMon to Thurs: 7:30-11am, noon-6:30pm & 7:15-9pm. Fri: 7:30-11am & noon-6pm. Sat: 9am-noon & 1-5pmClosed Sundays and statutory holidays2610 Rosebank Road, ColwoodPhone: 250-363-2640Fax: 250-363-2677Email: [email protected](Bus access: #25 Admirals Walk/Western Exchange/Maplewood, #39 Royal Roads/UVic, #50 CanWest/Downtown, #51 CanWest/UVic, #52 Wishart/CanWest/Western Exchange, #61 Sooke/Down-town. These bus routes use Western Ex-change as the drop off location. It’s a short walk over to CPAC.)

Fleet Fitness and Wellness Centre (Dockyard) Hours of OperationMon to Fri: 6am-6pmFacility includes• Weight Room & Cardio Equipment • Change Rooms• Showers• Day Lockers & Rental Lockers

Lampson MFRC Hours of OperationMon to Fri: 8:30am-noon & 1-4:30pm Closed on statutory holidays670 Lampson Street, EsquimaltPhone: 250-363-2640Fax: 250-363-0178Email: [email protected](Bus access: #26 Dockyard/UVic, #24 Cedar Hill/Admirals Walk and #25 Maplewood/Admirals Walk/Western Ex-change goes right down Lampson Street. #6 Esquimalt/Royal Oak Exchange goes down Esquimalt Road and it’s a short walk up to Lampson School.)

Naden Athletic Centre (NAC)Hours of OperationMon 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• Cardio theatre• Three squash courts • Five softball diamonds• One soccer pitch• Two outdoor volleyball courts• One CF EXPRES evaluation centreSee Facilities staff or phone 250-363-5677 for updated schedules. Schedule may change without notice.

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

N/AN/A

Drop In Signed in Guests

Family

Adults 19yrs and upYouth 6-18yrsFamily 2 Adults, 3 ChildrenAdditional childrenNo charge 5 yrs & under

$4.50$2.50$9$2.50

N/AN/AN/AN/A

Lockers Available at NAC and Dockyard Gym $60 per year

Facilities


Golf Memberships/PassesRegular: $50Ordinary: $75 (summer rate) $10 (winter pro-rate), Retired DND Civilian: $100See Facilities staff for bookings and course pass prices or call 250-363-5677.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 section.To rent pool space, call the Facilities Coordinator at 250-363-4213.For all other aquatic inquiries, call the Aquatics Supervisor at 250-363-4070.

Signal Hill MFRC (SH)Hours of OperationMon to Fri: 8:30am-4:30pm Closed on statutory holidays1505 Esquimalt Road, Esquimalt Phone: 250-363-2640Fax: 250-363-3108Email: [email protected](Bus access: #6 Esquimalt/Royal Oak Exchange and #26 Dockyard/UVic)

Wurtele Arena Across the street from the Naden Athletic Centre is the Wurtele Arena available to both military and civilian members for skating, hockey, and other activities. Ad-ministration: 250-363-4297Hours of OperationMon to Sun: 7am-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 2:30-4pmTo reserve the ice or for more information, call the Facilities Coordinator at 250-363-4213.To make a booking for any Base Facility

(i.e. sports fi elds, pool, gym), a written request is required. Please contact the Facilities Coordinator by e-mail ([email protected]) or fax 250-363-4315 four to fi ve days prior to the event. Note: military training takes priority on all bookings.

Albert Head Confi dence CourseThe Albert Head Confi dence Course is available for training by DND units and groups. Confi dence Course training serves several purposes such as: expo-sure to challenges service personnel may encounter under operational conditions; improve cardio-respiratory effi ciency; muscular strength and endurance; as well as develop speed, agility, self confi dence, will-power, determination, initiative and team work, all of which are important morale building qualities. Requesting units must have a qualifi ed supervisor attend an orientation in order to request access to and conduct training on the Confi dence Course. Confi dence Course orientations are conducted by PSP fi tness staff covering course protocol, procedures, and obstacle demonstrations focusing on technique and safety. Orientations are held in the Fall and Spring each year, or as required. Require-ments for supervisors include a minimum rank of MS/MCpl and nomination by the Unit Training Offi cer/NCO. User groups must request an orientation and the use of the Confi dence Course through Range Control by calling 250-391-4128.

Call Don at 250 382-6601

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

Birthday Parties For details on how to book your themed party call 250-363-1009 today!Please note that all birthday parties require a minimum of 2 weeks notice.(prices increase for parties of 11 or more children, maximum of 20 children) Sports Spectacular at the NAC $60Join 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 CPAC $60Join 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 $60“Hang Ten” at this great party for both boys and girls. Dress up in grass skirts or surfer shorts and join in the luau festivi-ties. Have a hula and limbo contest as well as making your own unique leis. This 2 hour Hawaiian party includes a facilita-tor, 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 Day $60Dress 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! $60You supervise this 2-hour party for chil-dren 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 $60“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 Party $100Two hours of bouncy fun! This party includes the use of the bouncy castle, 2 facilitators, use of a large kitchen and

breakout room for cake and presents. This party can accommodate 20 partiers.Teen Party (ages 10 - 15yrs) $100Come and play Nintendo Wii, pool and much much more at the Youth Activity Centre. This three hour party includes one facilitator, use of the YAC and the kitchen. This party can accommodate 20 partiers.Children and Youth OutreachThe 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.

Emergency Child Care and Emergency Respite Child CareThe MFRC Emergency Services Pro-gram offers Emergency Child Care and Emergency Respite Child Care to fami-lies whose circumstances meet eligibility requirements. For more information about this program, call the MFRC at 250-363-2640 (toll free: 1-800-353-3329).

Emergency Child Care PlanIf you suddenly become ill while your partner is deployed or on duty, who will care for your child? Pick up an Emergency Child Care Plan kit at the Military Family Resource Centre to create a plan for your family. Don’t delay - prepare today!

Emergency ServicesThe MFRC Emergency Services Program offers support and resources to individu-als and families during emergencies and

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urgent family situations. Let us help you make an action plan. Call the MFRC at 250-363-2640 (toll free: 1-800-353-3329) if you have an urgent family situation.

Families living in Outreach AreasConnecting with Military Families in Sooke and the Cowichan Valley Register yourself on our mailing list! We would love to hear from you! Even though the MFRC does not have a loca-tion in the Cowichan Valley or in Sooke, the organization supports CF families residing in these areas. By working with local community members and partners, the MFRC strives to enhance the qual-ity of life for these military community members. Numerous services are available online at www.esquimaltmfrc.com. If you live in the Sooke area, please do not hesitate to contact the MFRC at 250-363-2640. If you live in the Cowichan Valley and need assistance, phone 1-800-353-3329.

Connecting with 443 Squadron A MFRC representative visits 443 Squad-ron the fi rst and third Wednesday of the month from 11:30am to 1:30pm. Each visit is an opportunity to share informa-tion about the various programs and ser-vices offered by the MFRC and to answer any questions. For more information, please 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 at 250-363-2640 (toll free: 1-800-353-3329) or email a request to [email protected].

MFRC 24-Hour Information LineInformation and Referral staff are ready to take your call - 24 hours a day, 7 days a week. We can answer your questions or do the research to fi nd the information you need. Call 250-363-2640 (toll free: 1-800-353-3329).

Employment

For employment and education sup-port, the MFRC refers families to community employment assistance resources. Our website (www.es-quimaltmfrc.com) has information about local employment agencies and education services. If you have questions along the way, please contact the MFRC at 250-363-2640 (toll free: 1-800-353-3329).

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MFRC MembershipAre you a member of your MFRC? If not, join today! The MFRC is a non-profi t society registered under the British Columbia 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 facili-tate the provision of services that address the unique lifestyle experiences of mili-tary 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 members (who were honourably released) and his/her spouse/partner may be accepted for membership. For more information, call 250-363-2640.

MFRC Resource LibraryBefore you buy it, borrow it from the MFRC! We have a wide range of ter-rifi c books for all ages. Topics include parenting, relationships, communica-

tion, deployment and relocation. Visit your MFRC Resource Library at Lampson MFRC and CPAC. We welcome your feedback on resources that you have found valuable and your recommendations for new resources.

Military Family ID CardIt takes just 15 minutes to get this valuable ID card. The card is available to all regular and reserve military family members age 13 years and up. Use this nationally recognized ID here and at your next posting. Use it to access Base services and to partici-pate 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 ar-rangements. The MFID is available at all MFRC locations.

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the military lifestyle, our Military Lifestyle 101 Information Package is for you. This package helps newcomers become familiar with the military lifestyle. Call the MFRC for your package.

Operational Stress Injuries (OSI)Operational Stress Injuries are very real and have been a part of military history throughout the ages. Today, the increased tempo and high-risk nature of military operations means that service men and women are doing jobs 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 suffering from an Operational Stress Injury, the MFRC can link you to services that can provide you with the information and support you need. Call 250-363-2640 (toll free: 1-800-353-3329) for details.

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 both share the experience of learning about your growing baby. Package includes handouts about pregnancy, breastfeeding and caring for your newborn. Call 250-363-2640 (toll free: 1-800-353-3329) for more 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 expecting par-ents by calling 250-363-2640 (toll free: 1-800-353-3329).

Prevention, Support and Intervention Our professional, caring staff offer sup-port with relationship issues, parenting challenges, the military lifestyle, coping with short-term crisis situations and vari-ous emergencies. We’re also your one-stop source for quality referrals to outside counselling resources and specialized sup-port services. The MFRC respects your privacy. We do not provide any informa-tion of a confi dential nature to any other person or organization without your explicit permission - except as required by law. View our confi dentiality policy at www.esquimaltmfrc.com. If you need assistance, don’t hesitate to call 250-363-2640 (toll free: 1-800-353-3329).

Relocation Resources - “Smoothing 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 transi-tion a “smooth” one. Come see us while you tackle your “to do” list. We can help! Check out the Relocation Resources binder full of tips and tricks for you!

Single CF Members Are you a single CF member? If you’re looking for community information

Services


Are you a new parent? Make sure you drop by the Military Fam-ily Resource Centre for your free “Invest In Kids, Welcome to Parenting” Box. The box includes a guidebook to help you understand your baby’s development, a devel-opmental toy with activity cards that explain how to use the “Com-fort, Play and Teach” approach with your baby, and information about MFRC parenting programs and activities.

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about where to go hiking, cycling, where to fi nd dog-friendly parks or Victoria’s best restaurants, the MFRC is your re-source centre. If you’re deploying, contact us about services so we can support you, your parents, or other loved ones. Relo-cating? Contact us to borrow a Welcome Package from your next posting. Regu-lar life stress getting you down? MFRC counselling services can help. Call 250-363-2640 (toll free: 1-800-353-3329).

Staying in Touch Stay informed and get connected! 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 spouse/partner, parents, siblings or grandparents. We call anywhere in Canada. Call 250-363-2640 (toll free: 1-800-353-3329).

Triple P - Positive Parenting ProgramTriple P is a parenting program that promotes positive, caring relationships between parents and their children (Tod-dlers - 15 years). Parents learn effective strategies for dealing with a variety of childhood developmental and behavioural issues.Triple P helps parents:• manage their child’s behaviour in a constructive and caring way.• develop good communication and strong relationships with their children.• learn positive parenting skills that may apply to a broad range of parenting situa-tions.Children who grow up exposed to positive parenting are more likely to feel good about themselves 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)

Video Teleconferencing (VTC) See details in the Deployment section of this guide.

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 at 250-363-2640 for details.

Youth ResourcesOur information is practically limitless! Our master list of resources for youth in the Greater Victoria area is full of information about services and programs just for youth. Questions or concerns? No problem! Call the MFRC at 250-363-2640 to help fi nd the answers you’re looking for!

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The military lifestyle can pose unique challenges for families who are pregnant or planning on becoming pregnant. Fre-quent relocation means that families often do not have direct support from their extended family and friends during preg-nancy. Work-related separa-tions like deployment mean that a woman’s partner may be away during part or all of her pregnancy and delivery. To help with these stressful situations, the Military Family Resource Centre (MFRC) can match families with labour compan-ions through their Pregnancy and Labour Companion Pro-gram.

Kerry Webb, a recent pro-gram participant, started using the service when she was seven months pregnant.

“I didn’t know what to expect from labour and I wanted some help,” says Kerry. After she ex-pressed interest in the program, the MFRC matched her with a labour companion. She had the option to switch companions if the person wasn’t a good fi t.

Kerry’s labour companion vis-ited her often before the birth to assist in the development of a birthing plan and to practice la-bour coping techniques. During labour, she guided Kerry through these techniques (which she

found very helpful) and helped Kerry fulfi ll her birthing plan. Kerry’s husband was happy to have the extra support and was included throughout the birth-ing process. Kerry’s labour com-panion continues to support her during her post-partum period.

“Knowing that I wouldn’t be alone,” says Kerry, is the program’s greatest asset. “I had an advocate for what I wanted during the birth. The whole process was about me and my needs. I had a wonderful birth-ing experience.” Kerry highly recommends the program to expecting parents in the mili-tary community.

Trained, experienced volun-teers act as labour companions. The Military Family Resource Centre carefully screens each person by conducting a criminal record check. The MFRC also assesses the volunteer’s experi-

ence and education related to pregnancy, the labour process and infant care.

Under the program, a labour companion gets to know the family and understand their unique needs. Through a se-ries of visits, the companion provides support by assisting the family in preparing a birth plan, practicing labour comfort and coping strategies, and act-ing as a liaison with community resources. During labour and delivery, the companion pro-

vides emotional support for the mother, facilitates coping strate-gies, keeps the mother informed and acts as an advocate on her behalf. If the family wishes, the person may also provide post-natal support with breastfeeding and newborn care.

If you are interested in learn-ing more about the Pregnancy and Labour Companion Pro-gram, please contact the Mili-tary Family Resource Center at 250-363-2640 (toll-free 1-800-353-3329).

A Participant’s Perspective on the Pregnancy and Labour Companion Program

Pregnancy Support

I had an advocate for what I wanted during the birth. The whole process was about me and my needs.-Kerry Webb

Special Events


Bike To Work Week May 31 - June 6, 2010 The bicycle is the most energy-effi cient form of travel ever devised. Commuting to work by bike is within easy reach of people of any level of fi tness. With the rate of cy-cling numbers approaching that for transit and walking, Victoria is not only the ‘Fit-test City’ and ‘Cycling Capital of Canada,’ - it is the fi rst city in the country in which cycling has become a ‘mainstream’ travel mode. CFB Esquimalt is no exception, with over 1000 bicyclists recorded.

Bike to Work Breakfast PSP invites you to the 13th Annual Bike to Work Breakfast. Join us for healthy snacks and coffee to kick start your day!Location: CANEX parking lot Naden Wed June 2 6:30-7:30am Free

CFB Esquimalt Centennial Navy 10K Join the hundreds of runners from CFB Esquimalt and the surrounding

community, in the fun but gruelling NAVY 10K race. For those looking for something just a bit shorter, this year the Navy race will include a 5K and a chil-dren’s 1K fun run. All races will begin from Naden with check in and race pack-age pick up beginning at 7:30 a.m. in the lower gym of the Naden Athletic Centre. Check out the race site for more informa-tion.Date: Sun Aug 15 Time: race begins 8:30amRegistration and Cost: www.eventsonline.ca

Formation Fun DayCFB Esquimalt transforms into a giant fairground for this annual event for the Defence Community. Games, prizes, food, and entertainment for all ages. Location: CFB Esquimalt (Naden)Sat Aug 14 Noon-4pm Free

MFRC Annual General MeetingAll members of the CFB Esquimalt mili-tary community are invited to the MFRC

Annual General Meeting. The 2009/10 year will be discussed in detail. The Base Commander will be on hand as a special guest speaker. A light breakfast of muf-fi ns and coffee will be provided. For more information, contact the Military Family Resource Centre at 250-363-2640 (toll free 1-800-353-3329).Location: CFB Esquimalt Wardroom (1586 Esquimalt Road)Wed Sept 1 7:30-8:30am

West Coast WelcomeAre you new to the community? Come and meet your neighbours! A free pancake breakfast, information booths, activities for children and fabulous prizes. This event is open to all CF members and their families. Location: CPACSat Sept 11 9:30-11:30am Free

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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 have something for everyone!Begin something new and get connected with your community at the same time. At the Military Family Resource Centre, our motto is for the community and with the community. We cannot exist without you! We depend on and benefi t from ac-tive 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 volunteers say that 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 phone 250-363-2640.

Community Outreach Do you reside in Sooke, Sidney, the Cow-ichan Valley or Greater Nanaimo? Other military families who live nearby would benefi t from your knowledge of the local area and your skills in organizing events. If you would like to help families connect with each other or if you enjoy connecting with community programs and services in the area, we’d like to hear from you. Please call us at 1-800-353-3329.

Deployment If you are experiencing a deployment, or can relate and empathize with those who are, please consider becoming a volunteer and lending your support to the Deploy-ment Program. We have an increased

Family Volunteering According to the 2004 Canada Survey on Giving, Volunteering and Partici-pating, the most common reason given by people as to why they do not volunteer is “lack of time”. As a result of this grow-ing concern, much interest has been generated for the concept of volunteering as a family group. Volunteer-ing together is a creative way for families to enjoy each other’s company while making a contribution to the community.Organizations are recogniz-ing the needs of families to become involved as volun-teers together and are re-sponding by creating family volunteering opportunities.


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need for volunteers to assist with a variety of special events, activities and programs for military families during deployments. Contact the MFRC at www.esquimaltmfrc.com or call 250-363-2640 (toll free: 1-800-353-3329).

Family NetworksBecome a vital part of a successful deploy-ment by getting involved as a Family Network Volunteer. Have fun while making connections with your community. En-hance your group facilitation skills, provide information and support to your fellow military families while gaining experience with communications and organizing spe-cial events. Share your skills and knowledge. Interested? You will need approximately six 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). We need representa-tives for HMCS Ottawa, HMCS Regina, HMCS Vancouver and the MCDV Family Networks. We need extra volunteers for all Family Networks to assist with activities, communications and planning.

Francophone Programs Volunteering with the MFRC is an ideal way for Francophones to meet new people and to practice speaking English. There are many volunteer opportunities avail-able including working with children and youth, helping with special events, assist-ing with translation and more! Visit www.esquimaltmfrc.com or call 250-363-2640 to learn more.

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 capacity is all in a day’s work. The Volunteer BOD oversees the planning and operation of the MFRC and is responsible for the gover-nance of the organization in the following areas: Policy and Procedures; Finance and Fundraising; Human Resources; Com-munity Relations; Planning; and Organi-zational Operations. Within these areas of governance, there are committees for Professional Development; Communica-tions; Evaluation and Long Term Plan-ning; Fundraising; Finance; and Policy and Procedure.

PreschoolNeeded: Helpful Hands and Eager Ears!The MFRC needs help in the MFRC Preschool and Casual Child Care Program. We’re looking for assistance with the tiny ones and support and encouragement for the toddlers, onsite during regular daytime hours, Tuesday to Friday. Volunteers assist with playtime and snacks, and fi nd re-wards in the smiles, laughter and animated storytelling of the children. Morning and afternoon positions are available. Visit www.esquimaltmfrc.com or call 250-363-2640 for details.

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 Rainbows on Monday afternoon from 4-6pm is es-sential. Find out how you can get involved as a volunteer with this program at www.esquimaltmfrc.com.

Special EventsSpecial events are ongoing throughout the year and always in need of support from volunteers. Jobs vary from plan-ning committees to set-up crews. Come learn about event planning and execution while enjoying the fun and camaraderie of these special events. Help is needed with Formation Fun Day in August and Pacifi c Women’s Day in November. If you want to know more, visit www.esquimaltmfrc.com or call the MFRC at 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. Learn more at www.esquimaltmfrc.com or call 250-363-2640 to register. Location: CPAC MFRC 800 Thur Apr 22, May 20 7-8pm Additional Volunteer Orientation Sessions available as requested.

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Deployment


Deployment Programs support military families who have a loved one away on deployment 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.

Adult Deployment WorkshopsThe MFRC has a variety of programs de-signed to help military members and their family cope with the signifi cant challenges of deployment. Workshops are scheduled in accordance with expressed demand. De-ployment workshops are free, and in most cases, child care may be arranged. Check out the Deployment section of our website at www.esquimaltmfrc.com for informa-tion and workshop descriptions.

Back to School Shopping NightDoes the fi rst day of school seem to sneak up on you? Are you prepared? Get back to school shopping done in peace while the MFRC cares for your child. Buy a ticket for our annual Back to School Shopping Event. Your child enjoys dinner, movie, snack and a craft at CPAC - you enjoy shopping alone! Advance tickets only avail-able until August 16. Call 250-363-2640 (toll free: 1-800-353-3329). Location: CPACMFRC 640 Wed Aug 18 5-8:30pm $5/child (max $10/family)

Casual Child Care Casual Child Care is available for infants up to school age Tuesday to Friday giving the “at home” parent a break from the challenges of parenting when a military member is deployed. Families must fol-low established child care regulations and guidelines. Casual child care sessions are available at a rate of $9 per session per child.Free Deployment Respite Child Care (for children age birth 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 consecu-tive days or more (21 days for MCDV members). Punch Cards (available at the

MFRC) keep track for the period during which each family can access the program. Parents must complete registration forms and follow established guidelines. This program is available through MFRC fund-raising dollars. If you have unique child care needs, call the MFRC at 250-363-2640 (toll free: 1-800-353-3329). Location: Lampson MFRC (for children between 18 months-5 years old) Wed 9am-noon Fri 9am-noon & 1-4pm Call 250-363-0155 to reserve. Location: CPAC (for children between 0-5 years)Tues 9am-noon & 1-4pmThurs 9am-noon & 1-4pmFri 1-4pmCall 250-363-2674 to reserve. (Child care for children 0-18 months is only available at CPAC Tuesday and Thursday mornings)

NEWChildren’s Deployment Workbooks and Parent Guide Having trouble fi nding a workshop date or time that works for you? Do you live too far away from the MFRC to participate in Children’s Workshops? Would you like better support for your child throughout their parent’s deployment? We have devel-

oped 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 manuals are available to deployed members on their ships and elec-tronically upon request. Deployment staff can assist you throughout the deployment with email support.

Children’s Deployment WorkshopsChildren’s Deployment Workshops help children adjust to a parent being away on deployment. Workshops offer an oppor-tunity for children to interact with other children who are going through the same experience. These workshops will help validate your child’s feelings about deploy-ment. There are programs 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 250-363-2640. Space is limited, please register your child in advance. Age 3 - 5 years Location: CPACMFRC 600

▲▲

Deployment


Time: 1:15-2:30pmSeries 1: Ev Tues & Thurs June 22-July 20 (8 sessions)(No session July 1) Follow on Series 1: Ev Tues July 27-Aug 3 (2 sessions)Series 2: Ev Tues & Thurs Aug 17-Sept 9 (8 sessions) Follow on Series 2: Ev Tues Sept 14-Oct 5 (4 sessions)Return and Reunion Series: Tues Oct 12 & Thurs Oct 14 (2 sessions)

Age 6 - 8 yearsLocation: CPAC MFRC 601Time: 3:30-4:45pmSeries 1: Ev Wed June 23-Aug 4 (7 sessions)Series 2: Ev Wed Aug 18-Oct 6 (8 sessions)Return and Reunion Series: Wed Oct 13 (1 session)

Age 9 - 12 yearsLocation: Youth Activity CentreMFRC 602Time: 3:30-4:45pmSeries 1: Ev Mon June 21-Aug 9 (7 Sessions) (No session Aug 2) Series 2: Ev Mon Aug 23-Sept 27 (5 Sessions) (No session Sept 6)Return and Reunion Series: Mon Oct 4 (1 session)

Deployment Drop In Coffee Nights Is your military member away? Would you like to meet others dealing with a deploy-ment? Would you like to “take a break” with others like yourself? These evenings are an opportunity for people to connect and share over a cup of coffee! MFRC staff will be on hand to provide information. Share your tips about dealing with military deploy-ments. Come and learn from those who have done it all before. You are not alone. Free child care provided if registered in advance. Registration for this program is required for all participants at least 5 days in advance of session dates. Call 250-363-2640.Location: CPACMFRC 621 Wed May 12&26, June 9&23, July 7-Aug 25 6:30-8:30pmLocation: St. Paul’s ChurchMFRC 621 May 5&19, June 2,16&30 6:30-8:30pm

Family NetworksFamily Networks are a great way to keep connected with other families. Participate in social activities, get the latest information about your loved one’s deployment and get mutual support from others who are “in the same boat.” Check out the Family Network webpage at www.esquimaltmfrc.com. Each ship has a Family Network. Fill out the Family Network contact sheet, then email or drop it off at the MFRC. Information you provide is kept strictly confi dential.

Goldstream Father’s Day BBQCome out and celebrate this special day even if dad is away. Walk to the nature house or explore other trails with military families from your community. The MFRC provides beverages, hotdogs and all the “fi xins” plus smore making supplies. Bring a blanket and chair. We will be in the general picnic area, watch for the ship’s banners. Register by June 12 by calling 250-363-2640 (toll free: 1-800-353-3329).Location: Goldstream Park MFRC 641 Sat June 19 12-3pm Free

Meet and Greet SessionsHMCS Algonquin, HMCS Calgary, HMCS Vancouver and HMCS Winnipeg Meet others from your ship over some coffee or tea. Let the MFRC watch the kids while you kick back, share some laughs and

connect with others like yourself. Register one week prior to your session by calling 250-363-2640.Location: CPACHMCS Algonquin & HMCS CalgaryMFRC 622 Wed June 23 6:30-8:30pmHMCS Vancouver & HMCS WinnipegMFRC 622 Wed Aug 25 6:30-8:30pm

Mother’s Day TeaWe would like to pay tribute to mothers everywhere with a special Mother’s Day Tea. Dealing with a deployment? Share the afternoon with others who also have a part-ner away. Is mom away? Come share her

Did you know you could send mail and parcels to your deployed member for free? The MFRC will accept par-cels and letters for deployed members at any location. Call 250-363-2640 (toll free: 1-800-353-3329) for infor-mation and guidelines.

Sending Mail to Deployed Members

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 (general) shore units and land-based deployments

terrafi [email protected]

Terra Firma Afghanistan terrafi [email protected]

Deployment


special day with us and we will have crafts on hand for the children that can be sent to deployed members. Register by April 27 by calling the MFRC at 250-363-2640 (toll free: 1-800-353-3329).Location: CPACMFRC 642 Sat May 8 1-3:30pm

Read Me a Bedtime StoryYou can be part of your child’s bedtime routine even while you are away. Before you depart, make a video of yourself read-ing 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 program is free. Call 250-363-2640 (toll free: 1-800-353-3329) to book an appointment.

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. Members then send the record-ing home and families can access the same books at our library located at CPAC so children can follow along with their par-ent’s recording. This program is free.

Terra Firma ROTO 9 and 10 Deployment Discussion GroupsDo you have a loved one serving in Af-ghanistan? Are you interested in meeting others whose family members are also deployed in that area? 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 current deployment. We all cope differ-ently 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: CPACMFRC 650 Upon Request

2. Making ConnectionsIf you’ve moved around a bit, you’ve prob-ably 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: CPACMFRC 651 Mon Apr 26 6:30-8:30pm Free

3. Stress BustersStress is an individual response to a gap between resources and demands. De-mands and resources can come from the individual and/or the environment. In order to manage stress, we have to take time to refl ect on the situation that we are facing and identify what we can control and change in order to re-establish the equilibrium. In this workshop, we’ll look at some stress buster tools you can use during the deployment.Location: CPACMFRC 652 Mon May 31 6:30-8:30pm Free

4. 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: CPACMFRC 653 Mon June 28 6:30-8:30pm Free

5. Re-establishing Your RelationshipDo 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

Deployment Information PackageThese packages contain information to make deployment easier for mili-tary families. Pick up your package, or request that a package by mail! Children’s Survival KitThis package includes activities and discussion topics for parents to use with their children.Deployment Resources BinderThe MFRC has a binder full of deploy-ment-related articles and information.MFRC Library We have wonderful resources about de-ployment-related topics in our MFRC Resource Library located at CPAC. See the Services section of this guide for more information.Parenting From AfarStay connected with each other during deployment. Ask for the Parenting from Afar “Pregnancy and Newborn” Package, available at the MFRC and on ships. Both parents can share the experi-ence of learning about your growing baby. Package includes handouts about pregnancy, breastfeeding and caring for your newborn. Call the MFRC for information at 250-363-2640 (toll free: 1-800-353-3329).Staying in Touch ProgramThe MFRC wants to stay in touch with you while your military partner is de-ployed. Check out the Services section of this guide. Video-Teleconferencing Service (Afghanistan)Stay connected with your loved one serving in Afghanistan. Enjoy a conver-sation with your loved one in a private offi ce at CPAC. The VTC is scheduled through the deployed member. For information, call 250-363-2640 (toll free: 1-800-353-3329).

MFRC Deployment Resources

Deployment


long separation can be challenging. This workshop will provide you with informa-tion to understand the different forms of intimacy, identify roadblocks that may prevent you from achieving it and provide you with tools that will help you re-estab-lish intimacy. Location: CPACMFRC 654 Mon July 26 6:30-8:30pm Free

6. 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 affect 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: CPACMFRC 655 Mon Aug 23 6:30-8:30pm Free

7. The Afghanistan ExperienceCome out and learn more about what mil-itary members experience when deployed to Afghanistan. Military members who have recently returned from deployment will make a presentation and be on hand to answer any questions. This event is for friends and families of military members currently experiencing or soon to experi-ence a deployment.Location: CPACMFRC 656 Mon Sept 27 6:30-8:30pm Free

Tips for Preparing for a DeploymentThe Emotional Cycle of Deployment (taken from the Preparing for Deployment Stress Handbook)A) Pre Deployment• Anticipation of Loss• Detachment and Withdrawal

B) During Deployment• Emotional Disorganization• Recovery and Stabilization• Anticipation of HomecomingC) Post Deployment• Renegotiation of Relationships• Reintegration and StabilizationGeneral Suggestions• Attend Unit’s Pre-Deployment Briefi ng• Join your 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.• Participate in the Military 101 work-

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• Volunteer - check out our many volun-teer opportunities online!

• Pick up a copy of the Preparing for Deployment Stress Handbook from the MFRC.

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Interaction between children offers many wonderful and important opportu-nities. Although they have the chance to interact with the same age group at school or in a child care group, one-to-one time with a friend can teach kids how to behave in new situations and how to compromise. In addition to fostering your child’s social skills, playdates also encourage the devel-opment of deeper, more meaningful rela-tionships - so whether you have recently moved here or have been lived here for some time, playdates are an excellent way for military families to build connections. While some parents welcome playdates, others dread them. Not to fret! Here are fi ve suggestions to overseeing a successful get-together.

1. Their place? Your place? Public place?

All three choices have benefi ts. If you choose a new environment for your child, they can learn how to be a guest, how to fi t into a variety of contexts with different ex-pectations, and they learn that being away from home can be safe and fun. Children

who are hosting a playdate will learn how to share their own toys and space. A public playground might feel more comfortable if you are just getting to know a family.

2. Keep playdates small and briefOne or two hours is usually long enough

for toddlers while longer periods of time are usually comfortable for school-aged children. Priscilla Destura, Youth Services Coordinator at the Esquimalt Military Family Resource Centre recommends that “you may need to feel things out when you are introducing playdates to younger chil-dren” and says that “there may be times when the time is not right and you’ll have to end a playdate sooner rather than lat-er.”

3. Set ground rules and have equal ex-pectations

Children need to know or be reminded before the playdate of any rules you have in place. Some expectations could be shar-ing of toys, no physical fi ghting or no tele-vision or electronic devices. If your child does not want to share their “special” toy, this should be tucked away before any

guest arrives. Expectations between par-ents should also be discussed such as the time of the playdate, when you should pick up or drop off your child and where you can be contacted in case of an emer-gency.

4. Avoid micro-management Not every playdate will run smoothly

and it’s natural for children to engage in confl ict. Don’t feel like you have to solve every problem. If things turn physical or one child is obviously showing aggressive behaviour, it’s time to intervene and re-mind the children of the rules, help them talk it over and come to a solution togeth-er. Destura notes that “sometimes all the children need is a diversion to a new game, outdoor play or even a snack.”

5. Choose healthy snacks Choosing the right snacks is important.

You want to avoid too much sugar, hunger or thirst as these can lead to fragile moods. So schedule snack breaks with healthy op-tions and make it fun. Using cookie cut-ters to cut a favourite sandwich into a fun shape is always a popular choice!

5 Tips for a successful playdate

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123 & Rhyme with me (for parents and their babies/toddlers)Have fun with music! You and your child will listen to a Certifi ed Music Therapist and have a chance to make your own mu-sic with a variety of instruments. Register by April 29 by calling 250-363-2640 (toll free: 1-800-353-3329). Location: CPACMFRC 201 Thu May 6-Jun 24 9:15-10am Free

Casual Child Care (age 18 months to 5yrs)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.” Take the time to de-stress yourself! A few hours of respite can be a reality. Book up to 1 week in advance, maximum 2 times per week. Casual Child Care is available for $9 per session per child at:Lampson MFRC (250-363-0155) Wed 9am- noon, Fri 9am-noon or 1-4pmCPAC MFRC (250-363-2674)

Tue 9am-noon or 1-4pm, Thu 9-noon or 1-4pm, Fri 1-4pmBabies (up to 18 months) can be registered for CPAC only Tues and Thurs mornings.Payment must be made to the Informa-tion and Referral desk prior to entering program.

Deployment Respite Child Care Learn more about this program in the Deployment section of the guide.

MFRC DaycaresMake sure to check out our new daycare at Lampson School, where every day is an adventure in learning - where imagina-tion, fun and new experiences are always at the top of the agenda! Join us at either daycare: Lampson or CPAC. Our bright facilities offer both an Infant/Toddler and a 3 to 5 year old program. Call the MFRC at 250-363-2640 for information about waitlists or registration. We offer quality care with an understanding of the military family lifestyle.

Parent & Tot Drop-In (newborn - 5 yrs)Join this active group for fun and social-ization. The program includes open and interactive playtime, craft time, and story time.Location: CPACPSP Mon, Wed & Fri May 3-June 18 9-11am$3 military, $4 non-military, and $5 in-home babysitting groups. Punch cards available.

Pizza, Pop & Movie Night (all ages)Stretch out, get comfy, and experience the newest DVD’s on our big screen. We’ve got a great sound system, high tech video projector, and tasty treats! A great way to spend a Friday evening! Location: CPACPSP Fri May 28 5-7pm Movie Free, $2 per pizza slice, $1 per pop

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Preschool


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 available at both the Col-wood Pacifi c Activity Centre and Lampson location. The 2009-2010 academic year continues until June 18. Some spaces may become available with posting season. Please phone to inquire about our 2 or 3 day a week classes that can help your child to learn through play. Please note the Pre-Registration session on May 12 (May 13 at Lampson for Fall classes) for the 2010-2011 academic year. All classes require a minimum of 7 stu-dents by August 3, 2010. Maximum enrol-ment is 10 students. The following fees are effective for September 2010:2X/week classes are $1000 for the aca-demic year, payable $100 per month.3X/week classes are $1125 for the aca-demic year, payable $125 per month.

Summer Fun for 3 to 5 Year OldsWelcome to a fun-fi lled summer! Keep your child active and engaged with our specialized summer sessions for 3 to 5 year olds! Available at CPAC, these 2.5 hour theme sessions require a snack, drink, sunscreen, and a heart open to having fun! Please note there is a pre-registration session on May 12, but we accept registra-tions up to the preceding Friday of each week. Minimum 5 children per class, maximum 10 children per class. $10 per session or $75 for 8 sessions. Contact the MFRC at 250-363-2640 for more information.

MFRC AND PSP CHILDREN’S PROGRAMS May and June 2010

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



Lampson MFRC

AM Preschool 3(all ages)

9-11:30am


Preschool 3(all ages)

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

Children’s Services Registration Session Be the fi rst in line to register your child for upcoming MFRC programs. Space is limited.Location: CPACWed, May 12 3-5pm*MFRC Summer Fun Program for 3 to 5 year oldsMFRC Preschool 2010-2011Location: Lampson MFRC Thurs May 13 3-4:30pm*Preschool registration: Please register your child for Lampson MFRC Preschool at this location.*Parents must bring the following information to complete the registration form: name and phone number of doctor and dentist, medical card, emergency contact names and phone numbers, current immunization record, names of current medications, if applicable.

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Summer Fun Schedule9:00-11:30am Program

Mon, July 5 Five Green & Speckled Frogs

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Mon, July 12 Little Red Beetle

Wed, July 14 In an Octopus’ Garden

Mon, July 19 Teddy Bear’s Picnic

Wed, July 21 Tiny Chefs

Mon, July 26 Jurassic Park

Wed, July 28 Around the World in 2 and a half hours

Mon, August 2 BC Day – NO PROGRAM

Wed, August 4 Home on the Range

Mon, August 9 Hawaiian Luau

Wed, August 11 Beach Day

Mon, August 16 A Run Through the Jungle

Wed, August 18 End of the Summer Mexican Fiesta

Wet Feet (age 4 - 8 yrs) This is a program aimed at young children who want to learn about sailing and water safety. The goal of this program is to get children comfortable in small boats and introduce basic sailing concepts. Although participants will learn basic sailing skills in the Optimist Dinghy, children will most likely not be able to sail on their own at the completion of this course.Location: CF Sailing Association, 1001 Ma-plebank RoadPSP WF1 July 5-9 9am-4pm $148PSP WF2 Aug 2-6 9am-4pm $148

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School Age


Camp d’Ete (age 6 - 11 yrs)This camp is available for French Im-mersion students as well as students from L’Ecole Victor Brodeur and is taught entirely in French. Our 1-week program combines summer excitement with the safety the parents expect from a PSP camp. Each week is loaded with educational games, creative arts and crafts, exciting day trips, wet and wild swims, sunny parks, heaps of silly fun and much, much more. For information and to register call 250-363-1009. Extended hours available.Location: YAC PSP Aug 16-20 9am-4pm $110

CFSA Summer Sailing School Esquimalt Harbour is an excellent protected area that provides safe sailing conditions for students learning to sail. Canadian Forces Sailing Association has a strong tradition for providing the best in sail training and for hosting world-class regattas. We offer sailing courses for all DND members and their dependents as well as a limited number of enrolment spots to the general community.

CFSA Sunday Fun SailDrop in sailing every Sunday from 12 - 4pm. Open to DND members, students and former students of CFSA. Participants can take out a boat and an instructor will be present to assist and supervise. A great opportunity to practice your skills or take the family for a spin.Location: CF Sailing Association, CFSA, 1001 Maplebank RoadSun July 4-Aug 29 noon-4pm $10/adult, $5/child

Fun-Seekers PSP Summer Day CampsCPAC - Junior Camp age 6 - 8 yrs (extend-ed hours available)CPAC - Senior Camp age 9 - 11 yrs (ex-tended hours available)Every child loves PSP summer camps and every parent loves our price! All camps com-bine the excitement of camp with the safety that parents expect. Each week is loaded with spectacular theme days, educational games, creative arts and crafts, exciting day trips, cool beaches, wet and wild swims, marvellous music, heaps of silly fun and

much, much more. Camp hours are from 9am-4pm. Extended hours available. GST not included in camp price. Call 250-363-1009 for details.Location : CPACMon-Fri June 28-July 2 $88 (no camp Wed July 1)Mon-Fri July 5-9 $110Mon-Fri July 12-16 $110Mon-Fri July 19-23 $110Mon-Fri July 26-30 $110Tues-Fri Aug 3-6 $88Mon-Fri Aug 9-13 $110Mon-Fri Aug 16-20 $110Mon-Fri Aug 23-27 $110Mon-Fri Aug 30-Sept 3 $110

Navy League (age 9 - 12 yrs)If you want to meet new friends, try some-thing new and have fun, then Navy League might be for you. Navy League is a great opportunity for you to enjoy Friendship, Leadership, Band, Drill and Travel - all through various Nautical Activities.Belmont (Western Communities)Admiral R.H. Falls Navy League948 Dunford AvenueParade Night: Tuesdays 6:30-9pmTelephone: 250-478-7813Website: www.admiralrhfalls.caEmail: [email protected]

Optimist Level 1 (age 7 - 12 yrs)Students are introduced to sailing in a safe and fun fi lled environment. They learn water safety and sail in our 7-foot Interna-tional Optimist Dinghies. Students start out sailing in partners in Opti Basic, and

(age 5 - 9 yrs)Hear ye, hear ye, calling all Princesses! Join us for an evening of pampering! We’ll get our hair and nails done, have tantalizing facial treatments, watch a movie, and more! PJ’s and slippers encouraged! Location: CPACPSP Fri Jun 4 5-8pm $15

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School Age


then learn to sail alone in Opti Vet and continue their skills in Opti Race.Location: CF Sailing Association, 1001 Ma-plebank RoadPSP OB1 July 12-16 9am-4pm $192PSP OB2 July 26-30 9am-4pm $192PSP OB3 Aug 16-20 9am-4pm $192

Opti Level 2 (age 7 - 12 yrs)In our Opti Vet courses students will achieve Navigator and Skipper levels. Chil-dren will now be able to confi dently sail single-handedly (one child per boat).Location: CF Sailing Association, 1001 Maplebank RoadPSP OV1 July 19-23 9am-4pm $192PSP OV2 Aug 9-13 9am-4pm $192

Opti Race (age 7 - 15 yrs)Finally Opti Race picks up with an intro to racing through to advanced racing skills for the experienced sailor.Location: CF Sailing Association, 1001 Maplebank RoadPSP OR1 Aug 23-27 9am-4pm $192

Out of School Care 2010Located in Belmont Park in Colwood, we provide Before & After School Care, and Kindercare with both drop-off and pick-up at École John Stubbs Elemen-tary School. The program runs 6:30am - 5:30pm. Our Kindercare program picks up children registered in the school’s morning Kindergarten. Spaces are still available for September 2010. Contact the MFRC at 250-363-2640 for more information.

Outreach The MFRC recognizes that the needs of children in the military family commu-nity are diverse. We are pleased to offer one-on-one support as well as resources for individuals and agencies that support children. Please call 250-363-2640 (toll free: 1-800-353-3329) to learn more.

Pizza, Pop & Movie Night (all ages)Stretch out, get comfy, and experience the newest DVD’s on our big screen. We’ve got a great sound system, high tech video projector, and tasty treats! A great way to spend a Friday evening! Location: CPACPSP Fri May 28 5-7pm Movie Free, $2 per pizza slice, $1 per pop

PSP Hockey Camp (age 6 - 16 yrs)There is no better way to get out of the summer heat than to get on the ice for our one-week hockey camp. Children and youth will learn and enhance hockey skills in an atmosphere focused on fun, participa-tion and lots of hard work. PSP is proud to welcome back the Len Barrie Hockey Acad-emy to our military community. To register or for information call 250-363-1009. Cost includes jersey. Lunch plans available at $7/day. Dry land and pool training included if available. Goalies welcome.Location: Wurtele ArenaPSP Mon-Fri Aug 23-27 8:30am-3:30pm $310

Wet Feet (age 4 - 8 yrs) This is a program aimed at young children

who want to learn about sailing and water safety. The goal of this program is to get children comfortable in small boats and introduce basic sailing concepts. Although participants will learn basic sailing skills in the Optimist Dinghy, children will most likely not be able to sail on their own at the completion of this course.Location: CF Sailing Association, 1001 Maplebank RoadPSP WF1 July 5-9 9am-4pm $148PSP WF2 Aug 2-6 9am-4pm $148

YAC Drop in Preteens (age 9 - 12 yrs)Are you looking for a funky space to watch movies, play video games, listen to music, learn a craft, or just hang out? The YAC is the place to be! Pick up our monthly calendar of events at the YAC that include Spa Nights, Wii and RockBand Tourna-ments, Sports Nights, and much more!Location: YACPSP Fri & Sat 5:30-7:30pm$20 membership fee military - Apr-Mar 2011$30 membership fee non military - Apr-Mar 2011$2 drop in fee anytime

Youth Intro to Sailing (age 7 - 18 yrs)This is a 3 hour introduction to sailing. Designed to minimize time in the class-room and maximize time on the water, this course is for those who want to experience sailing for the fi rst time but aren’t ready to commit to a week long program. Jun 24 1-4pm $60Jun 26 1-4pm $60

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Youth


Air Cadets (age 12 - 18 yrs) If you want to meet new friends, try some-thing 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 such as drill, marksmanship, survival, effective speaking, navigation, gliding, meteorol-ogy, team sports, fi rst aid, music, aircraft identifi cation, aerospace, summer camps and airport operations.Victoria89 (Pacifi c) Air Cadets 715 Bay Street (Bay Street Armoury) Parade Night: Mon 6:30-9 pm 250-363-8150 [email protected] www.cadets.ca/lhq/89air/Belmont (Western Communities)848 (Royal Roads) Air Cadets679 Goldstream Avenue Langford, BCParade Night: Tue, 6:30-9 [email protected] www.cadets.ca/lhq/848airSidney676 (Kitty Hawk) Air Cadets1979 deHavilland Way, Sidney, BCParade Night: Wed, 6:30-9 [email protected]/lhq/676air

Army Cadets(age 12 – 18)If you want to meet new friends, try some-thing new, and earn high school credits towards graduation, Army Cadets may be for you. Army Cadets encourages personal development, leadership and physical fi tness through outdoor adventure activities, camp-ing, national and international expeditions, sports, music and orienteering. Summer training is available at camps across Canada. Victoria2289 5th (BC) Field Regiment Army CadetsParade Night: Tue, 6:30-9 pm, Bay Street Armoury (715 Bay Street)[email protected]/lhq/2289army

2136 Canadian Scottish Regiment Army CadetsParade Night: Thur, 6:30-9 pmBay Street Armoury (715 Bay Street)[email protected]/lhq/2136armySaanich3005 11 Service Battalion Army CadetsLt Gen E.C. Ashton Armoury, 724 Vanalman AvenueParade Night: Thur, 6:30-9 pm250-363-3194 [email protected]/lhq/3005armyEsquimalt (Work Point)2483 PPCLI Army CadetsHigh Point Community Church949 Fullerton Avenue, Victoria, BCParade Night: Tue, 6:30-9 pm250-220-0658 [email protected]/lhq/2483army

Sea Cadets (age 12 - 18) If you want to meet new friends, try some-thing 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 activities such as drill, marksmanship, survival, effective speaking, seamanship, ship’s operations, communication, team sports, fi rst aid, music, sailing, rope work, summer camps, and small craft operations.Belmont (Western Communities)263 Beacon Hill Sea Cadets 948 Dunford Avenue, LangfordParade Night: Thur, 6:30-9pm Telephone: [email protected] www.cadets.ca/lhq/263sea

Work Point (Victoria)5 Rainbow Sea CadetsWork Point Barracks, Building 1367 (Drill Hall). Parade Night: Wed, 6:30-9 [email protected]/lhq/5sea/Sidney220 Admiral Budge Sea Cadets9565 Hurricaine Road, North SannichParade night: Thur, 6:30-9 [email protected]/lhq/220sea/

CFSA Summer Sailing School Esquimalt Harbour is an excellent protected area that provides safe sailing conditions for students learning to sail. Canadian Forces Sailing Association has a strong tradition for providing the best in sail training and for hosting world-class regattas. We offer sailing courses for all DND members and their dependents as well as a limited number of enrolment spots to the general community.

CFSA Sunday Fun SailDrop in sailing every Sunday from 12 - 4pm. Open to DND members, students and former students of CFSA. Participants can take out a boat and an instructor will be present to assist and supervise. A great opportunity to practice your skills or take the family for a spin.Location: CF Sailing Association, CFSA, 1001 Maplebank RoadSun July 4 -Aug 29 12-4pm $10/adult, $5/child

CYA White Sail (age 12-18 yrs)Get introduced to sailing in the Albacore dinghy. This course is a national standard and has a set curriculum. Students learn about safety, knots, terminology and how to handle a boat as skipper and crew. Having 2-3 students in a boat ensures teamwork and a social environment. Successful students will receive either their White Sail level 1, 2 or 3.Location: CF Sailing Association, 1001 Maplebank RoadPSP WS1 July 12-23 9-4pm $382PSP WS2 Aug 9-20 9-4pm $382“

Youth cannot know how age thinks and feels. But old men are guilty if they forget what it was to be young.-J. K. Rowling

Youth


CYA Bronze Sail IV-V(age 12-18 yrs)Sailing skills are refi ned and improved in the Club 420. Students learn how to sail backwards and without a rudder; how to fl y a spinnaker and trapeze; as well as advanced sail theory. Successful students will receive either their Bronze IV or Bronze V. Pre-requisite White Sail III.Location: CF Sailing Association, 1001 Maplebank RoadPSP BR1 July 26-Aug 6 9-4pm $382PSP BR2 Aug 23-Sept 3 9-4pm $382

Extreme Adventure Camp (age 12-16 yrs)Looking for some adventure this summer? Join us for 2 exciting and unique 3-day adventure camps. Each camp is loaded with a variety of adventure activities such as kayaking, paintball, skim boarding, tubing and much, much more. Do not miss your opportunity to have some radical adventure this summer! Location: Drop off and return - CPACPSP July 12-14 9am-4pm $125PSP Aug 9-11 9am-4pm $125

Movie Nights at the YAC (age 13 - 17 yrs)Join us at the YAC for pizza, pop, and mov-ies! Pick up our monthly activity schedules at the YAC for more information.

Outreach The MFRC recognizes that the needs of 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 youth. Please call 250-363-2640 to learn more.

Pizza, Pop & Movie Night (all ages)Stretch out, get comfy, and experience the newest DVD’s on our big screen. We’ve got a great sound system, high tech video pro-jector, and tasty treats! A great way to spend a Friday evening! Location: CPACPSP Fri May 28 5-7pm Movie Free, $2 per pizza slice, $1 per pop

PSP Hockey Camp (age 6 - 16 yrs)There is no better way to get out of the summer heat than to get on the ice for our one-week hockey camp. Children and youth will learn and enhance hockey skills in an atmosphere focused on fun, participa-tion and lots of hard work. PSP is proud to welcome back the Len Barrie Hockey Acad-emy to our military community. To register or for information call 250-363-1009. Cost includes jersey. Lunch plans available at $7/day. Dry land and pool training included if available. Goalies welcome.Location: Wurtele ArenaPSP Aug 23-27 8:30am-3:30pm $310

YAC Drop In (age 13 - 18 yrs)Are you looking for a funky space to watch movies, play video games, listen to music, learn a craft, or just hang out? The YAC is the place to be! Pick up our monthly calendar of events at the YAC that include Spa Nights, Wii and RockBand Tourna-ments, Sports Nights, and much more! Membership fees will go towards new programming and services.Location: YACPSP Fri & Sat 7:30-10pm $20 membership fee military Apr-Mar 2011$30 membership fee non military Apr-Mar 2011$2 drop in fee anytime

Youth Advisory CommitteeBe a leader in your community This oppor-tunity 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 happen! A great opportunity for volunteer and work experi-ence, leadership, and planning! Call CPAC for details 250-363-1522.

Youth Intro to Sailing (age 7 - 18 yrs)This is a 3 hour introduction to sailing. Designed to minimize time in the class-room and maximize time on the water, this course is for those who want to experience sailing for the fi rst time but aren’t ready to commit to a week long program.June 24 1-4pm $60June 26 1-4pm $60

Youth Leadership Program (age 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 résumé!Location: CPACPSP Sat Jun 5 9am-3pm $30 military/ $50 non-military

Rock the YAC (13 - 18 yrs)Come and rock out with Belmont parks very own talented band “Fatal Injection” performing live at the YAC. There will be contests, tons of music, and much more! Location: YACPSP Fri June25 7-10pm YAC ID or $2 drop in fee

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CFSA Summer Sailing School 2010Esquimalt Harbour is an excellent protected area that provides safe sail-ing conditions for students learning to sail. Canadian Forces Sailing Association (CFSA) has a strong tradition for provid-ing the best in sail training and for host-ing world-class regattas. We offer sailing courses for all DND members and their families as well as a limited number of en-rollment spots to the general community. To register call 250-363-1009. For more sailing info call 250-385-8873. Contact CFSA at cfsa.wordpress.com or by email at [email protected].

Group ExperiencesWe can design a sailing experience tailored to your group, whether it be a school PE program or a corporate outing. Sailing is a great way to experience the outdoors as well as to learn cooperation and teamwork.

Private LessonsHaven’t been sailing in a few years? Just took a lesson but want to brush up on a few things? With undivided attention a private lesson can take your sailing to the next level, as well as being fl exible to your busy schedule.

Intro to Sailing This is a 3 hour introduction to sailing. Designed to minimize time in the class-room and maximize time on the water, this course is for those who want to expe-rience sailing for the fi rst time but aren’t ready to commit to a week long program. Courses are offered for Youth and Adult.May 30 1-4pm $60

CFSA Sunday Fun SailDrop in sailing every Sunday from 12 - 4pm. Open to DND members, students and former students of CFSA. Partici-pants can take out a boat and an instruc-tor will be present to assist and supervise. A great opportunity to practice your skills or take the family for a spin.Location: CF Sailing Association, CFSA, 1001 Maplebank RoadSun July 4-Aug 29 12-4pm $10/adult, $5/child

CYA White Sail A National Standard, the White Sail courses introduce the novice to sailing safety, terminology, knots and sail theory. Tailored to meet adult needs, students sail in the Albacore and 420 dinghies. Upon completion you will be able to sail on all points of sail.Adult White Sail AW1 Tues & Thur June 1-24 6-9pm $212 Adult White Sail AW2 Tues & Thur July 6-29 6-9pm $212

CYA Bronze Sail IV (Pre-requisite White Sail III)An Introduction to advanced sail tech-niques, students learn how to sail back-wards and without a rudder in order to better understand the forces that control a sailboat.Dates on request, includes 45 hours of instruction.

Evening Women’s CircleDo you want another reason to get out of the house this summer and meet other women? Are you looking to connect with other women, especially while many ships are away? This may just be the monthly group for you. Learn more about yourself while learning more from others. Con-nect with yourself on a deeper level. This group will help you to take time for yourself, set your priorities and have a

little fun and relaxation at the same time. Call to see if this group is right for you. An initial mutual interview is required to access the group and gives women an opportunity to explore what they hope to cover. Register at 250-363-2640 (toll free: 1-800-353-3329). Location: Varies MFRC 580 May 17, June 21, July 19, Aug 16 6-9pm $5 per session

Family to Family ConnectionsConnect with other parents of children with learning disabilities, behavioural challenges, autism spectrum disorder, and other special needs who understand the military lifestyle. In each session, we will have a speaker introducing and discussing a topic of the month. Families will also have the opportunity to share stories, re-sources and support each other in the role of parenting a child with special needs. Call 250-363-2640 (toll free: 1-800-353-3329). (Please note: check www.esquimaltmfrc.com for monthly topics).Location: CPACMFRC 561 Mon May 10, June 11 6-8pm

Giving Hope - Transitions through Grief and Loss Do you want to help your children cope with loss while managing your own grief and loss due to death, divorce, separa-tion, deployment, relocation or any other painful life transition? Group meets at

2010 CFSA SUMMER SAILING PROGRAM PRICING

COURSE DND MEMBER NON-MEMBER

Youth Intro $60 $70

Opti Wet Feet $148 $174

Opti Level 1 $192 $225

Opti Level 2 $192 $225

Opti Race $192 $449

White Sail $382 $449

Bronze Sail $382 $475

Adult White Sail $212 $249

Adult Bronze Sail $294 $345

Intro to Sailing $60 $70

These prices do not include GST or HST. A 10% discount will be applied for registrations before June 1, 2010.

Adult


the same time as some of the Rainbows groups for children with grief and loss. Adults can attend an orientation session to learn more. Interested? Visit the MFRC to register or call 250-363-2640 to be waitlisted for the Fall session.

Group Teen Triple P - Positive Parenting Program It is up to you as a parent to decide which values, skills and behaviours you want to encourage in your child and to develop your own approach to dealing with your child’s behaviour. The Positive Parenting Program provides simple solutions to make parenting easier. Triple P Teen is a six-week course designed for parents dealing with the ups and downs of raising children ages 11 to 15. Please register by April 9 by call-ing the MFRC at 250-363-2640 (toll free: 1-800-353-3329).Location: CPACMFRC 530 Thur Apr 22-May 27 6:30-8pm Free

Hatha YogaHatha 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. Location: CPACPSP Wed May 5-26 4:30-5:45pm 4/$30

How To Talk So Kids Will Listen - How to Listen So Kids Will Talk Are you tired of yelling at and pleading with your child? This longstanding, suc-cessful workshop helps you with the hard-est job you have: being a parent. Discover effective ways to connect with your child. Find out how to listen and understand your child’s concerns and how to help your entire family cooperate at home. This program will result in more coopera-tion from your child than all the yelling and pleading in the world! Bring your lunch, beverage provided. This session ex-plores helping children deal with feelings, engaging cooperation, and alternatives to punishment. Register at least 3 business days in advance by calling 250-363-2640 (toll free: 1-800-353-3329). Location: CPAC MFRC 581 Sat June 5 10am-4:30pm $15/ individual or couple

Infant and Toddler CPR and SafetyLearn 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. Register by May 5 by calling 250-363-2640 (toll free: 1-800-353-3329).Location: CPACMFRC 512 Wed May 12 6:30-8:30 pm $10

In Step with Emergency PreparednessA Single Step Counts in Building a Disaster Resilient Community The fi rst week of May is Emergency Preparedness Week. Join us for a free informative session that will help you and your family become better prepared to face an emergency. Register by May 5 by calling 250-363-2640 (toll free: 1-800-353-3329).Location: CPACMFRC 513 Sat May 8 1:30-3:30pm

Meditation for BeginnersAre you interested in stress reduction? Meditation is the art of focusing 100% of your attention in one area. The practice comes with a myriad of health benefi ts including increased concentration, de-creased anxiety, and a general feeling of happiness. Learn how easy mediation can be by using the tendencies of the mind to exceed its limitations. This course will teach you 4 different techniques that will help still the mind and body, and reduce stress. Please wear comfortable clothing, bring a small cushion or pillow, and a light blanket, and water.Location: CPACPSP Sun May 16 & 30 1-5pm 2/$99

Military Family Business GroupThe Military Family Business Group meets twice a month to share ideas on business, network and fi nd support in a positive environment. Are you connected to the Canadian Forces and self-employed? Are you looking to become self-employed

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but want help on how to do it? Are you employed but want to take on a small business in order to collect extra income and enjoy the tax advantages? This could be the group for you. Contact Nicola Greeley at [email protected] or phone 250-590-0124 for more information. Location: Serious Coffee (27-1153 Esquimalt Rd)1st Tuesday of month 6pmLocation: CPAC3rd Tuesday of month 6pm

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 community. Call the MFRC at 250-363-2640 (toll free: 1-800-353-3329) to fi nd out more about this committee or to give input into important issues.

Parent Support Circle for Military FamiliesThis free and confi dential group gives par-ents from military families the opportunity to share feelings, concerns, ideas and re-sources. The support circle is a place where parents can receive support regarding their role as parents and develop an under-standing of the challenges that come with parenting in the military lifestyle. Call the MFRC at 250-363-2640 (toll free: 1-800-353-3329) for more information.Please note that this is not a drop-in group. A referral to one of the facilitators will determine if this group is right for you.

Second Language Training - English and FrenchAre you posted to a bilingual base or francophone community? Do you need to learn or improve your French or English? Does your partner or your spouse feel the need to develop their second language? The MFRC offers courses to individu-als who meet the criteria established by the Military Family Services Program. Courses run weekly from April to June. There is no charge. For information or

registration, call 250-363-2640 or e-mail [email protected].

Spin Plus+Challenge your cardio and tone up the lower body with a 40-45 minute spin class guaranteed to make you sweat. Add upper body strengthening exercises while still on the bike and you’ve got Spin Plus+! A full body and cardio workout in one class. Water bottle and small towel highly recommended.Location: NAC Upper GymPSP Tues May 4 - June 29 8/$70(no class June 8)

Stability BallThis 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. No class January 21, March 18.Location: CPACPSP Thur May 27 - June 24 7-8pm 5/$37

Triple P - One on One ConsultationTriple P offers one-on-one consultations which will assist you with strategies and techniques to use in your home (for Toddlers to 15 year olds) and promote positive parent-ing. For more information, please call your MFRC at 250-363-2640 (toll free: 1-800-353-3329).

Affordable legal resourcesLawyers are like doctors—they are rarely called for

pleasant events. Both Dial-A-Law and the Lawyer Refer-ral Service are designed to help people with little knowl-edge of the intricate legal system. They are run by the B.C. Branch of the Canadian Bar Association and funded by the Law Foundation of B.C.

Dial-A-Law is a free service for BC residents. It takes the law out of the “ivory tower” and brings it to the man and woman on the street. You can get information on a wide variety of legal topics in clear lan-guage when you call this automated service or visit the website. The scripts, written by lawyers, explain many areas of law such as your legal rights, criminal law, family law, health law, small claims court, and landlord and tenant rights. It’s a great place to go for questions like:• Can they fi re me because I got sick?• Can I do anything about my neighbour’s noisy dog?• What are my rights if my husband leaves and takes the kids?• What happens if I can’t pay my credit card bill?• Can my landlord evict me?• Should I buy a used car from someone selling a bunch of them from his backyard?

If you think you need a lawyer, call Lawyer Referral Service. You can ex-plain your problems to someone who will match you with a lawyer in your area who specializes in legal issues like yours. It costs $25 plus taxes to meet with the lawyer for up to a half hour to explain your situation. This is a good way to meet with a lawyer, without risking huge legal fees, to see if you actually need a lawyer. After the initial meeting, if you and the lawyer agree, you can hire them at their regular rate.

For Dial-A-Law, call 604.687.4680 (in the lower mainland), or toll free 1.800.565.5297 (elsewhere in BC). Or visit the website at www.dialalaw.org. Listen to scripts online. For the Lawyer Referral Service, call 604.687.3221 (in the lower mainland) or toll free 1.800.663.1919 (elsewhere in BC).


Be Alarmed. Be Prepared.

Mike Mclean, FR2Fire Inspector CFB Esquimalt

We assume by now, everyone has be-come accustomed to “Spring Forward” and the extra hour of daylight.

This is also the time of year that fire departments like to remind everyone to change the battery(s) on their smoke alarms.

Smoke alarms save lives. Sixty-five per cent of home fire deaths happen in homes with no smoke alarms or no smoke alarms that work. When there is a fire, smoke spreads fast and you need smoke alarms to give you time to get out.

Install smoke alarms outside each separate sleeping area and on every level of the home, including the base-ment. Interconnect all smoke alarms throughout the home if possible. When one sounds, they all sound.

For CF/DND families who live in Residential Housing Units (RHUs), all units are equipped with a smoke alarm on each floor level and they are inter-connected. RHUs even have the dual smoke/carbon monoxide alarms.

Smoke rises; install smoke alarms

following manufacturer’s instructions high on a wall or on a ceiling. Save manufacturer’s instructions for testing and maintenance. Test alarms at least monthly by pushing the test button. Alarms for the RHUs have the voice alarms (bilingual) included.

This is also a great time to practice your Family Escape Drill. Draw a home

escape plan and discuss it with everyone in your household. Make sure the kids are involved in the planning and even have them draw out their rooms. Prac-tice the plan at night and daytime with everyone in your home. Know at least two ways out of every room, if possible. Make sure all doors and windows lead-ing outside open easily.

Choose an outside meeting place (neighbour’s house, a light post, mail-box, or stop sign) a safe distance in front of your home where everyone can meet after they’ve escaped. Make sure to mark the location of the meeting place on your escape plan. Don’t forget to call 911…and stay calm.

If you have any questions or concerns, please do not hesitate to contact the Fire Prevention Office at 363-1538.

Smoke alarms save lives. Sixty-fi ve per cent of home fi re deaths happen in homes with no smoke alarms or no smoke alarms that work.

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Francophone


Cours de langue seconde - Anglais et FrançaisLe CRFM offre des cours de français et d’anglais à l’intention des membres des familles des militaires pour faciliter leur intégration dans la communauté. Les cours sont sans frais et un service de garde subventionné est disponible. Pour de plus amples renseignements et pour inscription contactez-nous au 250-363-0101 ou par courriel à [email protected].

Second Language Training - English and FrenchAre you posted to a bilingual base or francophone community? Do you need to learn or improve your French or English? Does your partner or your spouse feel the need to develop their second language? The MFRC offers courses to individuals who meet the criteria established by the Military Family Services Program. Courses run weekly from April to June. There is no charge. For information or registra-tion, call 250-363-2640 or e-mail [email protected].

Bilingual Directory (French and other languages)The francophone services of MFRC Es-quimalt are working on building a “French and other languages” directory of ser-vices available in Greater Victoria and the Cowichan Valley. If you want to promote your multi-lingual business or if you know a service offered in French or another language other than English or are aware of an employee that have those language skills, please let us know. If you are looking for services, contact us by phone at 250-363-8398 or by email at [email protected].

Répertoire de services bilingues (Français et autres langues)Les services francophones du CRFM d’Esquimalt est en train d’élargir son répertoire de services offerts en français et dans d’autres langues dans le Grand Victoria et la Vallée du Cowichan. Vous découvrez par hasard un employé qui parle français? Vous aimeriez faire connaître un

service offert en français ou dans d’autres langues que l’anglais? Communiquez avec nous pour que nous puissions les contacter et partager cette ressource avec le reste de la communauté militaire. Si vous êtes à la recherche d’un service offert dans une au-tre langue, n’hésitez-pas à nous contactez au 250-363-8398 ou par courriel: [email protected].

BénévolatAimeriez-vous faire de nouvelles connais-sances, avoir du plaisir tout en pratiquant votre langue seconde dans un environ-nement anglophone ou travailler dans votre langue maternelle? Le CRFM vous offre l’occasion de travailler comme bénév-ole sur un projet ou une activité qui vous intéresse. Venez nous rencontrer! Pour ob-tenir de plus amples renseignements, vous pouvez nous contacter au 250-363-2640 ou par courriel au [email protected].

Service d’accueil et d’orientationProcurez-vous la trousse d’accueil des nou-veaux arrivants. Venez nous rendre visite ou visitez notre site web et découvrez tous les services qui sont offerts en français: bibliothèque bilingue, cours d’anglais et français, répertoire de services bilingues, « restez en contact » pour les conjoint(es) et les familles des militaires déployés qui habitent à travers le Canada. Vous êtes à la recherche d’un médecin, un coiffeur, une gardienne ou tout autre service offert en français dans le Grand Victoria et la Vallée du Cowichan? Veuillez contacter l’assistante francophone en information et références si vous avez des questions ou désirez de plus amples informations. Vous pouvez nous joindre au 250-363-8398 ou par notre ligne sans-frais au 1-800-353-3329 ou par courriel: [email protected]’oubliez pas de visiter notre site web au www.esquimaltmfrc.com!

Nous sommes à votre écouteVous désirez participer à des activités avec d’autres francophones, n`hésitez pas à con-tacter l’assistante francophone en informa-tion et références au 250-363-8398 ou par courriel: [email protected].

Service de renseignements en françaisVous cherchez des activités pour adultes ou enfants en français, comme le tourisme, par exemple? Vous désirez socialiser avec d’autres francophones, participer à des activités sociales ou culturelles en français ou simplement, parler dans votre langue maternelle? Vous aimeriez savoir où l’on peut trouver des produits de la culture québécoise dans le Grand Victoria et la Vallée du Cowichan, tels que la poutine, le sirop d’érable, la viande pour la fondue chinoise, les livres ou la musique? Nous sommes à votre écoute. Contactez le service d’information en français au 250-363-8398 ou par courriel: [email protected].

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 demandez le service en français. Vous pouvez égale-ment envoyer un courriel: [email protected].

Le Navigateur Ce programme est à l’intention des fa-milles des militaires ayant des responsabili-tés et des besoins spéciauxDans notre communauté militaire il y a des familles qui ont des responsabilités particulières : certaines d’entre elles pren-nent soin d’un enfant avec des besoins spéciaux, vivent avec un conjoint(e) ayant un problème de santé ou encore 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 vous aider à vous orienter. Nous pouvons vous aider à trouver les services que vous avez besoin! Pour information, vous pouvez appeler le 250-363-2640 (Ligne sansfrais: 1-800-353-3329) ou par courriel à [email protected].

Navigator


New Re-designed Website!Military families with special needs and responsibilities can use this interactive bilingual website to look for community infor-mation and resources for every MFRC across the country. The new website design is easier-to-navigate and is interactive and informative. This website is an excellent tool for families who are dealing with a new diagnosis or are relocating and need assistance navigating the medical, educational or mental health system. Included are resources for Canadian Forces members dealing with an operational injury, local resources for families with a child or adult with special needs or a health concern, information and resources for families supporting an aging parent, a new pilot project Childcare Portal for CFB Esquimalt, toolkits for families, national resources, and up-to-date news articles about a variety of topics. Check it out at www.familynavigator.ca!

Family to Family ConnectionsThis group is designed for parents who have a child with a learn-ing disability, behavioural challenge or special need. Each month

a new topic will be discussed and guest speakers will be invited. Check out the Adult section of this guide for more information.

Navigator Family NewsThe Navigator Family News is a bi-monthly newsletter that high-lights a topic of the month, provides resources for families and shares inspirational stories. You can get your copy from the news section of www.familynavigator.ca or your local MFRC.

What is the Navigator? The Navigator is a program for Military Families with Special Needs and Responsibilities in our community. These families might include children with special needs or a learning disability, partners with health concerns and/or ag-ing parents that might need some support. The MFRC can help you navigate your way to community resources during relocation, help you put a support plan in place for upcom-ing deployments, help advocate for your family and give support and direction when you’re not sure whom to call. Let us help you fi nd the services you need! For information, call 250-363-2640 (toll free: 1-800-353-3329).

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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.

*Registration Required.

MARPAC Masters Contact John McManus by email at [email protected] or by phone: 250-655-6460 or for more information visit www.navymasters.com. Hot tub, leisure pool and steam room are open.Lengths Swim Lap swimming only in main pool. Hot tub, leisure pool and steam room are open.Noon Swim Lap swimming only in main pool. Hot tub, leisure pool and steam room are open. Please note: during aquafit, lap swim-ming is limited to two lanes.Kayak Club Contact the Chief Instructor, Ron McClintock at 363-7049

for information. Leisure pool, hot tub and steam room are open. Family Swim Bring the whole family in for some fun in the pool! Enjoy the tot and main pools with all the toys you need!Lengths & Lessons Lessons are Red Cross Swim Preschool and Kids. Child/Adult private lessons when scheduled. Lane swimming will be limited at the height of lessons.Everyone Welcome Enjoy relaxing in the hot tub, tot or main pool. All toys available for use - please ask lifeguard on duty. Two lanes reserved for lap swimming.

The 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

Tri Club &Lengths 6-7:30

MARPACMasters

6-7:30

MARPACMasters

6-7:30

Military Bookings 7:30 - 11:30

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

Noon Swim 11:30-1

Noon Hour Aquafit

AM

Noon Swim 11:30-1

Military Bookings1-4

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

Lengths &Lessons4-6:30

*Swim lessons

Lengths Swim4-6:30

*Cardio Blast

Lengths Swim4-6:30

*Cardio Blast

Kayak Club

4-6:30*Aqua

Bootcamp 6-7

Kayak Club

4-6:30*Aqua

Bootcamp 6-7

PM

Tri Club &Lengths 6-7:30

Noon Swim 11:30-1

Aquajog

Noon Swim 11:30-1

Noon Hour Aquafit

Lengths Swim

9-10:30

Lengths Swim

9-10:30

Closed Closed

Family Swim 10:30-1

Family Swim 10:30-1

POOL SCHEDULE May to August 2010

Noon Swim 11:30-1

Aquajog

Lengths6:30-8

Everyone Welcome

8-10

Everyone Welcome

3-8

Everyone Welcome

3-8

Lengths1-3

Lengths1-3

Everyone Welcome

8-10

Lengths6:30-8

Everyone Welcome

8-10

Lengths & Leisure 6:30-10

Everyone Welcome 6:30-10

Aquatics


Aquafi t ClassesAquatic 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.

Aqua Bootcamp This class will offer the same low im-pact, high cardio as all water exercises classes with a little extra burn. Abs, squats, lunges, and push-ups will be introduced on deck developing your core, lower and upper body. This class will use a variety of equipment in and out of the pool. Bring your water bottle and get ready to sweat.Tues/ Thur 6-7pm 10 classes/ $40Apr 6-May 6May 18-June 17June 29-Aug 3 (no class July 1)Registration cut off one week prior to start date.

AquaJog 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

AQUAFIT SCHEDULEShallow H2O AquafitJoin our instructor for a moderate to intense cardiovascular work-out that uses water resistance to stretch and tone.

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

Tue/Thur12:05 - 12:50pm

Wed/Fri12:05-12:50pm

Cardio BlastGet your heart rate up with this intense aquafit class. This workout will challenge you while increasing your cardiovascular and muscu-lar fitness. Comfort in deep water required.* Registration Required

Wed/Fri4:30-5:30pm

NEW Aqua BootcampAnother great class in the pool. Combination of land based exer-cises and water cardio. Great for anyone who wants a great upper, lower and cardio workout! *comfort in deep water required**Registration Required*

Tues/Thur6-7pm

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Aquatics


Cardio Blast Work on core stability while getting an excellent cardio and strength workout. This class uses a variety of aquafi t equipment in-cluding aqua-jogger belts, foam dumbbells 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 4:30-5:30pm 10 classes/ $40Apr 7-May 7May 19-June 18 June 30-July 30 Aug 11-Sept 10Registration cut off one week prior to start date.

Noon Hour AquaFit 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.Tues & Thur 12:05-12:50pm

Swimming Lessons • Red Cross Preschool• Red Cross Swim Kids• Adult 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!New dates and times! Mondays:May 10-June 28 (7 lessons)July 12-Aug 30 (7 lessons)*Note: No Class May 24 and Aug 2 due to holidays.Time: TBD at registration cut off.Register early to avoid class cancellation.*Note: Registration cut off is the Wednes-day before lesson start date.

Private Adult Lessons (age 16yrs & up)After completing ‘Private Lesson Form’, you will be contacted via phone or e-mail by the Aquatic Supervisor to set up your lessons. Basic No swimming experience necessary! Build

your skills to become comfortable in the water by learning proper technique for breathing, kicking and surface support. Learn the basics of front crawl, back crawl, and breaststroke. Intermediate You have mastered the basics and want to continue reaching towards your personal

GROUP LESSON PRICESREGULAR/GYM MEMBER NON-DND

$29.75 / 7 lessons $36.75 / 7 lessonsSTARFISH-LEVEL 5

LEVELS 6-10 $35 / 7 lessons $44.66 / 7 lessons

AssessmentsUnsure which level to register your child in, or are they moving from preschool to school age les-sons? Book a private lesson with an experienced instructor.Call the Aquatics Supervisor to book a free 15-minute assessment at 250-363-4070.

Friendly Reminders• Please ensure your child showers before entering the pool.• Please make sure children do not eat a large meal prior to swimming. Small snacks are best.• Please make sure your swimmer goes to the bathroom before entering the pool — we do not want to have to close the pool due to accidents.• Children who are not toilet trained must wear a bathing suit and plastic swimming pants or swim diapers in the pool. • We love meeting parents, so please feel free to walk your child over to the class on the fi rst day.• If you have any questions or concerns about your child’s swimming lessons, please speak to the Instructor before or after class.• If your child is sick, please do not bring him/her swimming.

PRIVATE & SEMI-PRIVATE LESSONSOPTION PRIVATE LESSONS SEMI-PRIVATE LESSONS

A) 1 x 30 minutesRegular/Gym member:

$15

Cost includes both participants

Regular/Gym member: $18

B) 5 x 30 minutesRegular/Gym member:

$67.50Regular/Gym member:

$81

C) 10 x 30 minutesRegular/Gym member:

$120Regular/Gym member:

$144

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

The HST is Coming! Register before July 1 to save the extra 7%

Aquatics


GROUP CHILD & YOUTH LESSONS

Preschool Levels and Levels 1-5 are 30 minute lessons

Levels:

Swim Kids Level 6 Front 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 meter swim.

Swim Kids Level 7 Endurance and technique for front crawl, back crawl, and elementary backstroke are further developed. Whip kick on the front is intro-duced. Airway obstructions and breathing problems are taught and your child’s endurance will be challenged with a 150 meter swim.

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

Swim Kids Level 9 Strokes are refi ned, butterfl y is introduced and an endurance swim of 400 meters. In this level your child is encouraged 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.

Starfish - 4 to 18 months Must be able to hold their head up, and participating 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 Participation is with a parent or caregiver. Proper supports and positions, buoyancy, fl oats and glides will be covered.

Sea Turtle - ages 3-5 This 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 independently. You may need to participate in more classes depending on their comfort level. Parents not required.

Salamander - ages 3-5 Preschoolers actively learn new swimming skills including assisted fl oats and glides through games and songs. The fun includes learning to jump into chest deep water.

Swim Kids Level 1 - ages 6+ This is an entry level for children ready to move in shallow water. This level provides an orientation to the water and the pool area, and introduces fl oats and glides with kicks. Children build endurance by improving distance.

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

Swim Kids Level 3 Flutter 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 4 Front crawl 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 5 Back 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 meter continuous swim.

Levels 6-10 are 45 minute lessons

Levels:

Aquatics


or professional goals. Our instructors will customize your lessons for your specifi c needs, using drills and equipment to im-prove your technique.Must be able to swim 100m (4 lengths) continuously.Advanced Swimming is part of your fi tness routine but you want to improve your skill and effi 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.Private lessons are so fun; the children do not even know they are learning to swim.

Bronze Medallion (age 13 yrs & up)Bronze Medallion teaches the four components of water rescue - judgement, knowledge, fi tness, and skill. Candidates will learn spinal injury recovery in shallow water, CPR, solo and partner rescues, underwater searches, fi rst aid and a variety of rescue techniques. The required text is

Canadian Lifesaving Manual and will be provided on the fi rst day of class. 100% attendance is required. Pre-requisites: Must be 13 yrs of age by last day of course or have completed Bronze Star by the fi rst day of course.Location: Naden Athletic Centre poolSat/Sun July 3-17 9am-1pm 5/ $130

Bronze Cross (age 13 yrs & up)Bronze Cross teaches more advanced life-saving techniques and prepares candidates for NLS. Candidates will learn spinal injury recovery of a non-breathing victim in deep water, primary and secondary survey, CPR, solo and partner rescues, fi rst aid and a variety of rescue techniques. The

required text is the Canadian Lifesaving Manual and will be provided on the fi rst day of class. 100% attendance is required. Pre-requisites: Completed Bronze Medal-lion by fi rst day of course.Location: Naden Athletic Centre poolSat/Sun Aug 7-21 9am-1pm 5/ $130

4 hour dry-cleaning AND Shirt Service till 12 Daily4 hour dry-cleaning AND Shirt Service till 12 Daily SATURDAYS INCLUDED SATURDAYS INCLUDED

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PICK-UPPICK-UP AND AND Delivery ServicesDelivery Services 5 DAYS DAYS Per WeekPer WeekWE HANDLE ALL YOUR LAUNDRY AND DRY CLEANING NEEDSWE HANDLE ALL YOUR LAUNDRY AND DRY CLEANING NEEDS

2922 Tillicum Rd., Victoria (across from Fairways Market)OPEN MON-FRI 6:30AM TO 6:00PM

SATURDAY 7:00AM TO 5:30PM

Theme Swims A lifeguard will be leading games and fun in the pool. Come out and enjoy some leisure time in the pool. All ages welcome to participate!Mother’s Day SwimAttention all kids! Bring your mum in for a fun swim in the pool. We’ll have a colouring station on the pool deck for you to make a pretty picture for your mum to take home.Sat, May 8 1-3pm Free

Hawaiian Summer SwimAloha Summer! Come into Naden to start it off right. There will be games, activities and prizes. Sat, Jun 26 1-3pm Free

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

“What is important is to keep learning, to enjoy challenge, and to tolerate ambiguity. In the end there are no certain answers.-Martina Horner, Radcliffe College President


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

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!

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A career in the Navy can have many chal-lenges…weeks and months away from

home and family, living in close quarters, shift work and interrupted sleep, trying to achieve/maintain physical fi tness, all while confi ned to a ship! One of the biggest challenges for anyone, whether on land or water, is to eat a healthy diet. Part of healthy eating is trying to stay away from overly processed foods as they tend to be loaded with unhealthy fats, preservatives and sugar. Sugar can be found in pretty much any pre-packaged, processed food. When you are away for long periods of time, it is diffi cult to not rely on these pro-cessed items let alone meet the daily require-ments as outlined in the Canada Food Guide of a minimum seven servings of vegetables and fruits (for adults). One thing you can do, wherever you are, is recognize where added sugars exist, how to cut back on them, and how to make healthy choices where possible.Help! I’m addicted to sugar.

The World Health Organization recom-mends that no more than 10 per cent of our daily calories come from added sugars. For many, that can mean one can of pop, or even a few servings of other foods we would be sur-prised to fi nd high amounts of added sugar, such as canned applesauce, yogurt and even packaged hamburger buns!

Many nutritionists say that the problem that needs to be addressed with regard to health and our increasing rates of obesity in both adults and children is sugar. And… not just any sugar but high fructose corn syrup (HFCS).

North Americans eat more sweetener made from corn than from sugarcane or beets, the original form of sweetener. Until the 1970’s, most of the sugar we ate came from sucrose derived from sugar beets or sugar cane. Then, a less expensive, much sweeter product was

created from corn. True corn syrup is made

from cornstarch which is mostly glucose. High Fructose Corn Syrup (HFCS) is also derived from cornstarch however, it is treated with an enzyme that converts glucose to fructose and the result is a much sweeter, less expensive sweetener that is added to many foods, many of which would surprise the av-erage shopper. The combination is anywhere from 55% fructose and 45% sucrose to 80% fructose and 20% sucrose.

So why is this a concern when we know that fructose is a natural sugar that is found in fruit? Fruit is good for you right? WELL - lets discuss… Fruit is actually about 50% glucose and 50 % fructose but fruit contains fi bre which slows down the metabolism of fructose and the other sugars. That is why fruit juice should not be consumed in excess and only used as an occasional treat as the fi -bre is removed and what is left is a concentrat-ed source of sugar. Additionally, fructose is metabolized differently from other sugars and in fact, is considered benefi cial to diabetics because it is absorbed only 40% as quickly as glucose and causes only a modest rise in blood sugar. It also forces the liver to kick more fat into the bloodstream as it is being processed. Recent research suggests that fructose actu-ally promotes disease and illness more read-ily than glucose as glucose is metabolized in every cell of the body but all fructose must be metabolized in the liver. The livers of test animals fed large amounts of fructose develop fatty deposits and cirrhosis, similar to prob-lems that develop in the livers of alcoholics.

In fact, there are numerous studies that go in-depth as to how fructose is absorbed, me-tabolized and the various effects of it. How-ever, the purpose of this article to simply to bring forth some thought and awareness to-wards our sugar consumption and from what sources we are getting our sugar. Therefore, if you are interested in viewing these studies or

doing your own research, I will include some websites at the end of this article for you to view on your own.

One of the issues with HFCS is the ease with which you can consume it and in large amounts without even realizing it. It is not just the fructose itself that is of concern, but that it is in so much food that you are eating and due to the metabolic pathway it takes, our bodies are tricked into wanting more of it as it doesn’t satisfy our “sweet tooth” and at the same time, we are storing more fat in our bodies.

It is recommended that most of us should limit sugar consumption to 10 – 12 teaspoons a day. In 2000, the average North American consumed 31 teaspoons a day. With HFCS being in foods that you wouldn’t expect, such as ketchup (1 teaspoon per 1 tablespoon of ketchup!), processed hotdog and hamburger buns, pure fruit juice, and slim fast snack bars, it is easy to see how the amount of sugar we take in creeps up quickly.

Here is a sample of some amounts of HFCS found in common foods:• a single 12 ounce can of soda: 13 tea-

spoons of sugar in the form of HFCS• single serving of low fat fruit fl avoured yo-

gurt: 10 teaspoons• Hot Dog/Hamburger buns, English Muf-

fi ns: up to 2 teaspoons (HFCS helps breads brown and keeps them soft)

• Sunkist Orange drink, single serving: 10 teaspoons HFCS

• Mott’s Applesauce, single serving: 5 tea-spoons HFCSSo here is the fl ip side of the argument:

others in the fi eld say there is still much to discover in how sugar works in our bodies and that the bottom line is that it is simply we are eating too much sugar… period! A spokesperson for the Grocery Manufactur-ers Association debates that at the end of the day how sugar affects our weight depends on how many calories you are taking in and how

T

Sweet Surrender?Sweet Surrender?

It’s not always easy to win the battle against a high sugar diet, but it IS possible.By Elese Francis, Health Promotion


many you are using. True to a degree, but consider the source of this statement and we are discussing health overall, not simply body weight.

To summarize, it is my opinion that we need to read our labels, look at overall sugar consumption, limit it to 10-12 teaspoons a day, and avoid products with HFCS. Eat a few pieces of whole fruit a day which is within the recommended guidelines of the Canada Food Guide and be aware of how much sugar is in fruit juice – and include that number in your daily limit of sugar in-take.So what can I eat?

There are many ways to avoid added sug-ars in your daily diet. Snacking is one area where many struggle to feed the “hunger monster” and yet keep choices healthy. Here is a list of easy, fast and nutritious snacks that are easily portable and keeps your metabo-lism fi red up through the day.

Snack/small meal ideas:• ½ peanut butter sandwich (one piece

Whole Wheat bread with 1 tbsp. PBor other nut butter)• Low sugar, high fi bre (at least 3 grams)

granola or cereal bar, such as Kashi• Whole grain crackers/melba toast or WW

pita with hummus• One handful of unsalted dry-roasted nuts

or almonds• Individual portion of unsweetened apple-

sauce with ½ cup Kashi cereal or other low fat/sugar crunchy cereal

• Apple with 1 tbsp. PB or one string cheese

• Ants on a log: celery stick with PB and a few raisins or walnut pieces on top

• Individual sized unsweetened yogurt with a handful of blueberries added

• One ounce turkey breast or lean meat on whole grain crackers or ½ pita

• 3 ounces cottage cheese and ½ cup straw-berries or blueberries

• Raw veggies cut up with hummus or low fat yogurt ranch dressing (read label for added sugar in the dressing!)

• Baked tortillas and salsa• “Skinny” latte (non fat)• Glass of cold, skim milk• 1 cup cereal and ½ cup skim milk• Air popped popcorn with fl ax oil (not

heated) or coconut oil (can be heated)• Single serve tin of tuna and whole grain

crackersChanging behaviours… easier said than done?

Logging is a great tool for self-discovery,

and to get a realistic perspective on our eat-ing habits. The process of both putting pen to paper and refl ection takes place regularly, over a period of time and allows for learn-ing and change to take place. Through this process, there is an intention that change or learning is desired and will (hopefully) oc-cur. Here are some tips to use when logging your food and fl uid intake with the goal to make some healthy changes, such as lower-ing sugar consumption: (You may wish to include other healthy behaviours in your log such as adequate physical activity, sleep, stress management and moderate use of al-cohol).• Log everything• What you eat, drink, activity• How much, time of day, emotions, stress

level etc.• Be specifi c• Break down meals to food items• Did you coat the pan in spray or marga-

rine, type of bread, rice, pasta etc.• Use nutrition labels on food items.• Restaurants often have nutritional info

available to refer to and take home, or can be researched on-line.

• Stay status quo• Do not get sloppy or lazy with your en-

tries after a few days• Be honest, do not write what you THINK

you should be doing• Be careful about drinks• What do you put in your coffee or tea?• Is soda diet or regular?• Is juice 100% or fruit “fl avoured”• Are you staying within the Low Risk

Drinking Guidelines (LRDG) with re-gard to alcohol consumption?

• Are you making water your fi rst choice?• Describe the scene• Make notes that could be relevant (you

never know so try to include everything!)• Was your eating “on the run”, while at

work, in the car, movie theatre?• What about parties or meetings at work?

Bottom line, eating well is a combination of the environment we live in and individu-als taking personal responsibility to protect and enhance their health and quality of life. Eating well now will help prevent disease and illness before they hit and cause prob-lems. Taking control of your own health and well-being is a personal choice that can be done by everyone and done immediately. Even small changes can have dramatic posi-tive outcomes on your health and the great thing is, healthy change usually results in further healthy choices.

Here is a rundown of the various types of sugar you will fi nd on prod-uct labels:Brown Sugar: Sugar crystals con-tained in a molasses syrup, with natural fl avour and colour; 91 to 96% sucrose.

Corn Syrup: Made from cornstarch. Mostly glucose, can have a little maltose.

Dextrose: Commonly known as corn sugar and grape sugar. Naturally occurring form of glucose.

Fructose: Sugar found in fruit and honey. Sweetest natural sugar.

Galactose: Sugar found linked to glucose to form lactose, or mild sugar.

Glucose: Also called dextrose. The human body’s primary source of en-ergy. Most of the carbohydrates you eat are converted to glucose in the body.

High Fructose Corn Syrup: Derived from cornstarch, usually a combina-tion of 55 % fructose and 45% su-crose. Treated with an enzyme that converts glucsose to fructose, which results in a sweeter product.

Honey: Made from bees from the nectar collected from fl owers and stored in nests or hives as food. Composed of fructose and glucose.

Lactose: Sugar found in milk and milk products that is made from glucose and galactose.

Maltose: Also called malt sugar. Used in the fermentation of alcohol by converting starch to sugar.

For more information visit: (or google High Fructose Corn Syrup)www.mercola.com/2002/jan/5/fructose.htmwww.westonaprice.org/motherlin-da/cornsyrup.htmlwww.westonaprice.org/modern-food/highfructose.htmlsfgate.com/cgi-bin/article.cgi?f=/chronicle/archive/2004/02/18/FDGS24VKMH1.DTLInformation for this article came from these four sources.

Sugar Glossary

Fitness


NADEN ATHLETIC CENTRE FITNESS SCHEDULESpring/Sumer 2010

Time Monday Tuesday Wednesday Thursday Friday

7-7:45am Push Up/Sit Up Development

Cardio Development Push Up/Sit Up Development

Cardio Development EXPRES Assessments

12:05-12:50pm Bootcamp Sweat Cycle Kettlebell Conditioning

Spin Sport Conditioning



Cardio Development

Run Clinic Aqua-Fit Run Clinic Aqua-Fit

Combat Training: Another exciting new class to the roster! In this class participants will learn the basics of punching and kicking as well as having their strength and cardio pushed hard! Its 45 minutes of hard hitting action. All fitness levels welcome!Bootcamp: A combination of cardiovascular, muscular strength, and core work are mixed for a high intensity class. The classes change every day of the week with emphasis on different components of fitness. All levels welcome. Come prepared to work indoors or outdoors.

Sweat Cycle: Cycle your way to better health with motivating instruction and music. You control the intensity of the class through tension adjustments. Please bring a small towel and a water bottle.Development classes: Practice and receive feedback on training methods, evaluation protocols, and techniques for different components of the CF EXPRES test. Meet your instructor at downstairs fitness cell.Aquafit: Get moving with a 45 minute, moderate level aquatic workout. Work on core stability while getting an excellent

cardio and strength workout. This class uses aqua-jogger belts, foam dumbbells and noodles for a low-impact, high-energy workout.Run Clinic: Looking to run? This class focuses on running: technique improvement and cardiovascular training; providing all participants with tools to develop as a runner. All levels welcome.Kettle Bell Conditioning: This exciting class introduces kettle bells. New techniques and exercises provide an exciting challenge aimed to improve muscular and core strength, as well as overall conditioning.

PSP Fitness Instructors are also available for personal training programs and consultation by appointment. For Military members only.

The Personnel Support Programs (PSP) Fitness Staff are dedicated to providing programs 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 Well-ness Centre at D22. Each centre has fi tness staff and fi tness programs to assist you in meeting your fi tness goals. Staff are avail-able from 0600-1600 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.

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.

Hatha YogaHatha 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. Location: CPACPSP Wed May 5-26 4:30-5:45pm 4/$30

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 in-side the Fleet Fitness and Wellness Centre.

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


FLEET FITNESS AND WELLNESS CENTRE FITNESS SCHEDULESpring/Summer 2010

Time Monday Tuesday Wednesday Thursday Friday

7-7:45am Push Up Development

Cardio & CoreDevelopment

Push Up Development

Cardio & CoreDevelopment

Push Up Development

8-8:45am Fleet Fitness Hour Fleet Fitness Hour Fleet Fitness Hour Fleet Fitness Hour Fleet Fitness Hour

11-11:45pm Battle-Fit Flexibility Fusion Battle-Fit Flexibility Fusion Battle-FitWeight Lifting

12:05-12:50pm Bootcamp Sweat Cycle Bootcamp Sweat Cycle Kettlebells

1:30-2pm Weight Room Orientation

2-2:45pm Weight Lifting Technique

Battle-Fit Weight Lifting Technique

Battle-Fit

NEW! Fleet Fitness Hour: Just in time for summer, here is your unit’s chance to get fir and have fun while building morale. Choose from a variety of class structures from group runs, bootcamp to flexibility. We have it all! Please call to book your spot with PSP staff today. Two units are welcome to come together, but there is a maximum of 25 members per class. First come, first served.Battle-Fit: It’s back to basics with full body functional movements, body weight exercises and hard work! Come prepared to be pushed in a high intensity & demanding workout! Battle-Fit Weight Lifting: Learn to incorporate major weight lifting movements into Battle-Fit workouts &

practice skill development of various Olympic weightlifting & Power lifting movements. Basic Circuit training: Not sure what to do at the gym? Come out and try a quick & simple circuit workout with the guidance of a fitness instructor. All levels welcome.Bootcamp: A combination of cardiovascular, muscular strength and core work mixed for a high intensity class! Come prepared to work indoors or outdoors.Development classes: Practice and receive feedback on training methods, evaluation protocols, and technique for different components of the CF EXPRES test. Kettlebells: Strength, flexibility and core stability. Get it all with a traditional Russian cast iron weight looking somewhat like a

cannonball with a handle.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.Weight Room Orientation: Learn the proper set-up and features of the equipment available at the Dockyard gym. Please check-in with PSP Fitness staff prior to the orientation.Flexibility Fusion: Introducing a very exciting new class. Come and explore beginner stretches, breathing exercises, and meditation. The benefits include a more balanced mind and body. It will increase your daily energy levels and help manage your stress.

Spin Plus+Challenge your cardio and tone up the lower body with a 40-45 minute spin class guaranteed to make you sweat. Add upper body strengthening exercises while still on the bike and you’ve got Spin Plus+! A full body and cardio workout in one class. Water bottle and small towel highly recommended.Location: NAC Upper GymPSP Tue May 4-June 29 8/$70(no class June 8)

Stability BallThis 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. No class January 21, March 18.Location: CPACPSP Thur May 27-June 24 7-8pm 5/$37

The Fleet Fitness and Wellness Centre is used primarily for fi tness and sports programs only, no fi tness evaluations. All fi tness evaluations will be conducted at the Naden Athletic Centre. 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 PSP website: www.pspesquimalt.ca.


Sports


Formation SportsFormation Esquimalt Sports organizes sports teams, leagues, and tournaments from the community level to inter-national 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 are open to both the defence team and the general public. The Navy 11 A Side Co-ed Soccer League will be played throughout the summer and is open to everyone.

Intersection Sports A variety of sports are included in the intersection league; ball hockey, SoSo Hockey League and slo-pitch occur between May and August. These leagues are made up of various formation units or sections. Ships are typically excluded

from this type of sport participation due to sailing schedules but participation may be dealt with on a case-by-case ba-sis. Those eligible to participate are mili-tary members (Regular Force, Class B or C Reservists), DND civilian employees, full and part-time NPF employees of CFB Esquimalt and integral/lodger units. Military personnel undergoing or awaiting training must be posted to CFB Esquimalt and have authorization from the unit CO to be eligible to participate in a league.

Cock of the Walk Tournaments The Cock of the Walk 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. For more information on the Cock of the Walk program, please contact Les Alexander at 250-363-7813

Formation Teams (Esquimalt Tritons) Formation Esquimalt sports teams are a combination of base and fl eet 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 (Regular Force and Class B or C Reservists) are eligible to play on these teams. Full time DND or NPF civilian personnel may coach, manage, or offi ci-ate. Currently, Formation Esquimalt and 19 Wing Comox share hosting responsi-bilities of the Pacifi c Region Champion-ships. Most CF National Champion-ships are held at CFB Borden.

CISM (Conseil International du Sport Militaire/International Military Sports Council)CISM is an international sports as-sociation composed of and open to the armed forces of member nations. The fundamental aim of CISM is to promote sport activity and physical education be-tween 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 Champion-ship, usually held late February. CISM Basketball is ongoing through the summer months. Interested athletes should submit their resume to the Sports Offi ce for con-sideration.

Ball HockeyThe 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, so Hockey League will take place in the summer. The Formation Men’s, Women’s, and Oldtimer’s teams practice September to April in preparation for the Pacifi c Regional Championships, usu-ally held in January. The winner of the Regional Championship will represent the Pacifi c Region at the National Champion-ships.

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 resume to the Sports Offi ce for consideration.


Sports


SPORTS OVERVIEW Spring/Summer 2010

Sport Community Intersection Cock of the Walk Formation CF Nationals CISM

Badminton/Squash

✓ ✓

Basketball

Ball Hockey ✓ ✓ ✓ ✓

Golf ✓ ✓ ✓ ✓ ✓

Ice Hockey ✓ ✓

Running ✓ ✓

Sailing ✓

Slo Pitch ✓ ✓ ✓ ✓

Soccer ✓ ✓ ✓ ✓ ✓

Swimming ✓

Taekwondo

Triathlon ✓ ✓ ✓ ✓

Volleyball ✓

SoSo Hockey ✓

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

Soccer - Co-EdThe Navy 11 A Side Co-ed Soccer League will run throughout the summer. For more information, please contact Danielle Suther-land at 250-363-4068/ Meghan Kelly at 250-363-4049.

Soccer - Men’s and Women’sThe 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 Championship represent the Pacifi c Region at the National Champion-ship CFB Borden. CISM Men’s Soccer is ongoing throughout the year. Interested athletes should submit their resume to the Sports Offi ce for consideration.

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 partici-pate in a future CISM Swimming selection/training camp and Nationals which take place in May 20-25, Nanaimo BC.

Taekwondo Training sessions are held at the NAC Monday, Wednesday and Friday 12noon-12:45pm and Tuesday & Thursday evenings from 5-7pm. Formation athletes may sub-mit a resume for consideration to participate

at a CISM Taekwondo selection/training camps and CF Nationals.

TriathlonFormation 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 begin-ning 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 consideration to participate in a future CISM selection/training camps.

Sports


PACIFIC REGION AND CF NATIONAL SPORTS CHAMPIONSHIP SCHEDULE 2009-2010

SPORT REGIONAL LOCATION NATIONAL LOCATION

Basketball Nov 27-29 Esquimalt Apr 24-30 Borden

OT Hockey Dec 2-5 Esquimalt May 15-21 Ottawa

Men’s Hockey Dec 2-5 Esquimalt May 8-14 Ottawa

Women’s Hockey Dec 2-5 Esquimalt May 8-14 Ottawa

Volleyball (M/W) Apr 9-11 Comox May 1-5 Borden

Badminton/Squash

Apr 14-17 Esquimalt June 5-11 Kingston

Running N/A N/A May 28-30 Ottawa

Ball Hockey June 15-18 Comox Aug 7-13 Borden

Triathlon Apr 29-May 2 Esquimalt mid-July Gatineau

CF Athletic Challenge

N/A N/A TBD TBD

Slo-pitch July 8-10 Esquimalt Sep 11-15 Borden

Soccer June 3-5 Esquimalt Sep 18-24 Borden/Esquimalt

Golf July 15-18 Esquimalt Aug 28-Sep 2 Shilo/Borden

CF Sports Awards

N/A N/A Nov 6 Ottawa

Taekwondo Nov 5-8 Esquimalt mid-November Toronto

Swimming Apr 9-11 Esquimalt May 20-25 Nanaimo

“I always turn to the sports pages fi rst, which record people’s accomplishments. The front page has nothing but man’s failures.-Chief Justice Earl Warren

For information regarding any of the sporting events that take place at Formation Esquimalt, please contact: • Danielle Sutherland - Formation Sports Coordinator: 250-363-4068 • Meghan Kelly - Assistant Sports Coordinator: 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.

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 at 250-363-5621.

Programs available in Summer 2010

*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 assessments and develop plans of care for persons at risk.Mon June 7 & Tues June 8 8:30am-4pm (course includes both days)Mon Aug 9 & Tues Aug 10 8:30am-4pm (course includes both days)

Basic Relationship Training (BRT) BRT is a course for couples and singles who want to learn skills necessary to mitigate proven risk factors in long-term, committed 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.Thur May 6, 13, 20, & 27 6-9pm (course includes all four sessions)Sat July 24 & Sun July 25 9am-3pm (course includes both days)

Butt Out Self Help Increase your success in quitting smoking and sign up for Butt Out Self Help. Drop in to our clinics on Mondays and Wednes-days from 9 - 11 am. Appointments can be made for other times. Please contact 250-363-5532 to book your appointment today!

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. Please note that course schedules may change depending on course demand and instructor availability.

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Health Promotion


*Creating an Addictions Free Workplace This 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.Tues June 15 9am-3pmWed July 21 9am-3pm

*Dietary Issues and Supplements A ‘must see’ if you are currently taking supplements or are considering their use. Come and learn the FACTS.Mon July 19 11:30am-1pm

Weight Wellness uses a self-management approach to behaviour change with regard to nutrition and overall health. Throughout the program, participants share experiences with each other and learn about eating habits, physical activity and other lifestyle factors that infl uence our ability to maintain a healthy weight. In their own time between meetings, participants keep a jour-nal, record lifestyle activities and engage in exercises to assist in positive behaviour changes that lead to good health and quality of life.Tues July 6-27 8:30am-noon (course includes all four sessions)

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Health Promotion


*Everyday Eating Learn the basics about what you need to put in your body every day for you to function optimally.Mon May 3 11:30am-1:30pm

*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, June 2, 9, 16, & 23 8:30am-noon (course includes all four sessions)

*Managing Angry Moments (MAM) MAM teaches participants how to use anger constructively. It is a course intended for everyone as we all feel anger at various times. Participants gain a better 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.Thur June 3-24 8:30am - noon (course includes all four sessions)Thur Aug 5-26 8:30am - noon (course includes all four sessions)

*Nutrition 101 What 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.Mon May 10 8:30am-4pmMon July 12 8:30am-4pm

*Nutrition for Physical Activity Learn 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 June 14 11:30am-1pm

*Stress Take Charge Stress 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.Thur May 6-27 8:30am - noon (course includes all four sessions)Thur July 8-29 8:30 am - noon (course includes all four sessions)

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.

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

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www.esquimalt-trading.comPhone 250-388-6542 897 ESQUIMALT RD Fax 250-388-0881 Call Karen or Zed at Creekside Call Karen or Zed at Creekside 250-588-3692250-588-3692

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Have you been stunned by sticker shock? It seems everything we do and buy here on the Island has a premium. Gas prices have just jumped overnight, food bills rise weekly, and even entertainment choices are all some percent points above mainland and eastern Canada standards. Housing! Coming from Ottawa it was nearly cardiac arrest when we looked at the real estate advertising. Ouch!So how can you help balance the fam-ily budget? Can you squeeze more joy out of what’s left in your wallet?Our Welcome Package was one of the fi rst places we looked at for guidance. The MFRC Activity Guide has been another great resource. Page 58 and 59 of the May to July 2010 CFB Esquimalt/MARPAC Activity Guide are two solid pages of A-Z listings of businesses that offer discounts. Show your ID and get 10, 15, or even 20% off the price of services or products. Would I drive to Ross Bay Home Hardware in Fairfi eld for a reduced price? You bet! Capital Iron sells everything: from soup to nuts, and shower curtains to espresso ma-chines. And you can have it all at 10% off. Flipping through the Guide you will dis-cover there are many other savings to be found. Buy one-get-one-free is one of my favourites. But be aware there may be con-ditions. Read the small print and avoid any confl ict or misunderstandings. Show your coupons and asks for clarifi cation if things seem complicated. Watch for stale-dates, black-out periods and exclusions.Choosing where to have your car repaired or serviced could reduce the bottom line by maybe more than several hundreds of dol-lars. Many auto manufacturers also offer a CF price program. Remember to inquire, because they may not tell. Now, here we could be talking about thousands of dollars.But, remember the old saying about looking after the pennies and the dol-lars looking after themselves? I believe

it is not only the big ticket item saving but the day-to-day choices that will re-ally make the difference in ending the “more month than money” syndrome. Whether it is Indian Food, Fish and Chips, or Vietnamese, there are discounts if you ask. And ask you must. Some sav-ings are there if you call in advance or make a long-term commitment. Physi-cal training, boxing, gyms, and Yoga may require you purchase monthly or year-long memberships to get the best deal. Mortgages, Legal and Tax services are all available at a better price. Scan the CAN-EX Military Discount Pocket Guide. Read The Lookout, The Time Colonist, Monday Magazine and neighbourhood publica-tions with a pair of scissors close at hand. Yes, coupon clipping can be a game. In-volve the kids and make the connection between saving and smart shopping and offer to put half of what is saved into their hands. 5 dollars off and you would still be ahead $2.50. Watch out world!Combine your purchasing with AirMiles, Aeroplan or other reward programs. Maximize points from groceries at Safe-way and redeem for fuel certifi cates from Shell. Cineplex has a ticket and concessions card that is a must if you

even go to the movies only twice a year. Victoria restaurants just fi nished Dine-around, but watch for site specifi c spe-cials. There are mid-week features, buf-fets, and “Appy Hour” offers. Look for new openings, anniversary celebrations, and even your birthday could trigger a freebie. Well, maybe just a slice of pie and a candle. Make mine pecan, please.Not all specials are published. Go to Butchart Gardens in uniform or with prop-er ID and you can put away the credit card. The challenge is for families left when partners go on operation. Some busi-nesses accept the Naden/Dockyards gate pass and others want to see of-fi cial DND employee photo ID. Get your kids to order SPC discount cards and there are year-long and weekly discounts. For pre-teens wearing size 13 runners car-rying Student ID is the key to proving they are only 12 and therfore pay child fare. One of the best deals is VIA Rail. In past years there has been a program that can’t be beat. Half-price companion and free passage for member could create that cross-Canada adventure you have always dreamed of.Shop with intention. Always bring a list. Pack coupons! Be prepared to save. Ready Aye Ready!

Discounts make Victoria more affordable for military families

Victoria’s best kept secrets

Involve your kids in fi nding ways to put more “money in your month.” Military famlies can profi t from knowing where the discounts are.

By Hugh Kruzel

Clubs


Amateur Radio ClubThe Base Amateur Radio Service (BARS) provides, in the event of a disaster, emer-gency backup communications 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 administered 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 antennas for HF and VHF operations, as well as a repeater station with auto patch.

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 larg-est 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 towable mobile air compressor. The club offers a wide variety of courses at a signifi cant discount compared to those found elsewhere, starting with the entry level Basic Open Water through to Di-vemaster. We also offer specialty courses such as: Enriched Air/Nitrox, Wreck Diving, Drysuit Diving, and Photogra-phy. 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 div-ing with frequent boat and shore diving opportunities 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 downtown! The club regularly organizes multi-dive, family oriented weekend getaways to great dive locations all over Vancouver Island 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 please visit our website at www.aquariusdiveclub.ca.

Auto Hobby ClubThe club has been in operation for nearly sixteen 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, Thu and Fri 6-10pm, Sat/Sun 9am-5pm. A cus-todian is always on duty and will offer the members assistance if required.

CFB Esquimalt Power Boat ClubThe CFB Esquimalt Power Boat Club is a Personnel Support Program (PSP) sponsored, 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 servicing bays are located at Work Point Barracks. The Club spon-sors 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, however, you must be a member to participate. The facility has 100 berths for powerboats that are less than 30 feet in length. Serving CF members have priority for berthing and other members are placed by seniority in the club. For further information, visit our website at www.boatclub.ca, call the clubhouse at 250-360-0905 (Thursdays are the best time to call) or contact one of the members of the Executive Committee. “Tight Lines and Happy Cruising to All”.

Canadian Forces Sailing AssociationThe CFSA is a very active commit-ted group of military and civilian sail-

Amateur Radio Jack Dennet 250-385-7833

Aquarius Diving William Slater 250-363-2630

Auto Hobby Club Phone 250-480-0191

CFB Esquimalt Power Boat Club 250-360-0905

CFSA Sailing Club House 250-385-2646

Golf Association Gilles LeBlanc (W) 250-363-3719 (H) 250-474-7767

Karate Mike Maxwell 250-363-4700

Kayak Keith Laverty 250-363-2147

Medieval Club Troy Dierk 250-642-0584

Model Railroad Fred Madill 250-363-7472

Motorcycle Safety Al Thomson 250-363-5088

Pacifi c Camping Club Dick Dubeau 250-363-5980

Ranch Point Boat Jeff Manney 250-468-5002

Squash Karl Hoener 250-363-4999

Taekwondo Chris Jenkins 250-363-1031

Triathlon David Dallin 250-363-7342

WP Garden Club Michelle Neraasen 250-380-7044

PSP Club Contact List

“A hobby a day keeps the doldrums away.-Phyllis Mcginley

Clubs


ing 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 allocation for Mili-tary members. In addition, the club has a fl eet of 420’s, Albacores OPTIs, 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 begin-ner (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 available for unit and individual social events. CFSA is also home to the Victoria Branch of the Disabled Sailing Association of British 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 Tue-Thu 4-8pm, Fri 4-10pm and Sat/Sun and Stat Holidays 12noon-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 at http://cfsa.wordpress.com.

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 website, at www.cfbega.ca for all the details.

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. Membership 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 conduct-ed in the Naden pool and the second on the ocean. Once you have become a mem-ber, you may enjoy the benefi t of signing out a kayak from our fl eet of 20+ kayaks. Additionally, Club members enjoy the use of the pool on Tue and Thu 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. Please visit our website www.pfkc.ca for more information.

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 Medieval 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. New members do not need to purchase any equipment to start out; half of the fun is developing and building your own gear.

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 prop-erly right from the start. No experience is necessary and equipment is available at the gym. Clinics are held every Sat from 10am-12noon. See you there.

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. These is no fresh water or electrical power available at the camp-ground, an ablution trailer next to the Firehall when entering CFMETR is fi tted with toilets, showers and laundry equip-ment. All water at CFMETR is potable for consumption. The club 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 oper-ated 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 website, www.members.shaw.ca/pacifi ccc for details.

Ranch Point Boat ClubNestled in beautiful Nanoose Bay, B.C., home to the Canadian Forces Maritime Experimental and Test Ranges or CF-METR, the Ranch Point Boat Club offers members a safe and enjoyable opportunity

Dragon Boat ClubFrom April to September, dedicated members of “Dragon Anchors” dragon boat team practice twice weekly from 1730 - 1900hrs. Actively promoting the military, fi tness, and commitment to the community through cancer research fundraising, are key goals of the team. Now in our 10th season, we participate in a half dozen local and regional festival races each season. Contact [email protected] for more info.


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Safe kids, Safe dogs.Encounters with dogs can be difficult to negotiate. Children must be mindful when interacting with dogs because their small size, willingness to play and unpredictability can sometimes confuse animals. A few guidelines can help make your child’s interactions with dogs safe and enjoyable. Visit our website to download a free Safe Kids, Safe Dogs colouringsheet and our Petiquette brochure. To learn more, visit www.crd.bc.ca/animal.

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Mon-Fri 8 to 5 • Sat 9 to 5

Closed Sun

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1931 Island Highway

Ph: 250-286-1060

Fax: 250-286-9737

Toll Free: 1-877-848-6657

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WoodworkingConstruction productsCar partsAuto body suppliesOutdoor power equipmentShop equipmentNailersMechanic supplies

Tool boxesPower toolsHand toolsSafety equipmentAir toolsCompressorsGeneratorsWelding supplies includingin-house gas fi ll upsHobby supplies

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Clubs


to enjoy some of the fi nest coastal boating - power or sail - around. When they’re not at sea, club members can be found maintain-ing the fl oats or cleaning up after the river otters, seven of whom have applied for associate membership! Who ever thought owning a boat could be this much fun? For more information, contact the Club President at 250-456-5002.

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 7:30-9pm 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 6:30-8pm. For further information, contact our Club Coordinator, Stephanie Needham 250-

727-3042 or 250-391-9521 or by email at [email protected].

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 instruction in traditional World Taekwondo Federa-tion (WTF) and more modern Olympic Taekwondo techniques to the DND com-munity. Training is conducted Mon/Wed and Fri noon hours on the lower Naden Athletic Centre gym fl oor, Tue/Thu eve-nings from 6-7:30pm, and Sat mornings from 10:30-12noon on the upper gym fl oor. The club is a member of both the Canadian Forces Taekwondo Association (CFTA), the British Columbia Taekwondo Federation and actively competes on a provincial and national level. Try this new program as a great complement to your fi tness regime!

Triathlon ClubRunning, cycling or swimming enthusiasts

can develop their skills and enjoy the sport through group rides and runs and com-petitions. We are now in our second year with over thirty members who actively train and race in various disciplines includ-ing running events, triathlon and cycling events. New members are always welcome, experienced or not. Train hard, race hard, and have fun. Check out our website for more information at www.cftriathlon.ca.

Work Point Community GardensHave you thought about planting that vegetable 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 Com-munity Garden plots, located on the corner of Anson and Munro Streets, are available to test out your green thumb. All military families no matter where you live, and some community requests, will be accepted. Contact Michelle Neraasen at 250-380-7044 for more information. Plots range in size from 15 X 15 or 30 X 30 feet.

Naval Centennial GiftwareNaval Centennial GiftwareAvailable from CANEX online at

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

Valcartier, St. Jean, Ottawa, Kingston, Borden and Esquimalt.

Naval Centennial Giftware

CANEX also offers dual-branding opportunities

and will sell to ship canteens and NRD kit

shops at a reduced rate so that the fi nal

selling price is the same.


Personal Shopping membership is $55 plus GST per year & includes a FREE spouse card.

Your membership and everything COSTCO sells is 100% guaranteed.

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

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Honest & SafeSeniors Discounts

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DOWNTOWNOWNTOWN250 384-76631075 Pandora [email protected]

OAK AK BAYAY250 592-44221933 Oak Bay [email protected]

WEST EST SHOREHORE250 474-4800501-1913 Sooke [email protected]

SOOKEOOKE250 642-63616739 West Coast [email protected]


CFB Esquimalt Naval and Military Museum HoursApril and May

10am-3:30pm Mon to FriClosed statutory holidays

July and August Open 7 days a week

10am-3:30pm Mon to Sun

The Museum Archives and Administrative offi ces in Building 20 at Naden are open 8am-4pm, Mon to Fri. Closed statutory holidays.To contact museum staff call 250-363-4312 or 250-363-5655.

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Sponsorship and DonationsEvents and activities at CFB Esquimalt can be very rewarding – with a little help from Sponsorship and Donations.Uniting companies with our professional (and entertaining) base initiatives has many advantages. Businesses improve their visibility, and show their support of local Canadian Forces members, by providing funding or products-in-kind (PIK). Base and MARPAC event and activity organizers are able to off-set costs, or enhance their initiatives with prizes and incentives to the Canadian Forces com-munity. Tapping into the link between CFB Esquimalt and the business commu-nity is easy - simply contact the Personnel Support Programs (PSP) Sponsorship and Donations team.Our professionals provide knowledge and

expertise in National policies, guidelines, and accounting practices that govern non-public funds, and further the efforts of PSP to improve the Morale and Welfare of the military community. The Sponsor-ship and Donations Department is also a helpful resource for letter templates, com-munication tips, and donation sourcing advice that will improve your ability to engage businesses in your project.Get involved! Base and MARPAC em-ployees can take a hands-on approach to generating funding or support through sponsorship and/or donations. Train-ing in current policies and procedures is required, and a 1.5 day course (offered in the fall) provides the knowledge you need to solicit for any base/military event. Attendees achieve an understanding of:

the NPP Sponsorship and Donations Policy; practices for Developing Sponsor-ship Properties, Soliciting and Reporting; individual Procedures and Roles. Certifi ed as “Authorised Agents”, employees can then engage in solicitation of funds and prizes for: sports programs and tourna-ments, family-oriented events, recreation programs, employee celebration and mess events, and many other activities targeted to the military member.Find out more about how the Sponsorship and Donations Department can con-nect you to the business community, and enhance your morale and welfare activities – talk to us! Call 250-363-5648, or visit http://esquimalt.mil.ca/badm/psp/spon-sor3/index.htm, and submit your request for support.

Advertise in this Full Colour Advertise in this Full Colour Glossy KeepsakeGlossy Keepsake

Call Melinda Urquhart • 250-363-3422

[email protected]

Thousands of Thousands of foreign sailors foreign sailors

are coming to are coming to VictoriaVictoria June 9-14 June 9-14

A quality 6 x 9 booklet with

over 76 pages highlighting the

navy, CFB Esquimalt, the

International Fleet Review

and Victoria.

I N V I T E D C O U N T R I E S :I N V I T E D C O U N T R I E S :

US NavyUS Coast GuardAustraliaNew Zealand

ChileJapanKorea

NEWSPAPER & CREATIVE SERVICES

CFB ESQUIMALT

LE AD THE SAILOR S TO YOUR BUSINESS


AACT Financial Solutions 20% discount for all DND members on tax preparation.

Aaron’s Sales & Lease Ownership 10% off lease payments or 20% off retail price.

Aloyd Fitness Equiptment 15% off all regular priced products.

Arthur Murray Dance Schools 10% off regular priced programs.

Big Bar Guest RanchMilitary families, individuals & groups receive a 20% discount on accommodation in our cabins, rooms and tipis or even at the big campsite.

BMP Productions 20% off a one day workshop.

Bullfrog Transmission 10% off parts and labour. * does not apply to specials.

Capital Iron 15% off regular priced merchandise, with a few exceptions.

Clearly Lasik Victoria Corneal Laser Centre Discount off laser vision correction for DND personel & family. Call for details.

Costco Wholesale $10 Costco cash card to all base personnel when joining as a new member. Must show military ID.

DFH Milne Realty - Colleen Milne$200 gift certifi cate to RONA on completion of sale.

DFH Real Estate Ltd. - Erin Kenny$400 cash upon completion of sale. $150 referral fee.

Downrange T-Shirt Company25% off online order when coupon code “pocket” is entered.

Engergy Health Clinic Discount available for athletic therapy services at Energy Health Clinic. First three appts only.

Ensign Chrysler 20% off all parts and service.

Floyd’s Hairstyling for Men Inc. 10% off regular men’s haircuts.

Hornby Canopy City 10-15% off select canopies. Ask for details.

Island Highway Automotive 10% off all automotive repairs.

KMS Tools & Equipment Up to 30% discount.

Lawless Brown Mortgage Team50% off home appraisal on completed mortgage, when required for funding.

Marty’s Mountain Cycle 10% off all bikes and accessories. (Does not apply to repairs.)

Get your DiscountsVisit www.canex.ca for national listings

International Fleet ReviewInternational Fleet ReviewJune 9-14June 9-14

Don’t miss the

Demonstrations by the Snowbirds & the Sky Hawks Skydiving teamDemonstrations by the Snowbirds & the Sky Hawks Skydiving team

FireworksFireworks

Navy Rocks ConcertNavy Rocks Concert

Naval Parade of visiting nationsNaval Parade of visiting nations

Sightseeing toursSightseeing tours


New Wave Telecommunications Inc. 10% off monthly ongoing fee.

Pennzoil /Ten Minute Oil Change 10% military appreciation on all services.

Pharmasave Health Centre Esquimalt 20% off all Pharmasave brand items.

Phoenix Cycle Ltd. 10% off motorcycle parts and accessories.

Quality Hotel Vancouver $69 military rate Oct. 1 - April 30, 2010. $129 military rate May 1 - Sept. 30, 2010. Black out dates do apply. Not valid Jan 15 - Mar. 15, 2010 Ross Bay Home Hardware 10% off mechandise - some restrictions apply. (Fairfi eld location only).

Royal LePage Coast Capital Realty - Melinda Brake $ 250 gift card for buyers. Up to $2,500 off real estate fees for sellers.

Salty’s Fish & Chips 10% off lunch for DND and their family.

Sidekicks Martial Arts 15% off regular priced programs.

Skyview Spas and Solarium 15% off retail or list. 5% off sale prices on all hot tubs & water care products.

Sneakers Computers 5% off selected merchandise.

Soare Contracting Inc. Minimum 20% off regular rates.

TD Canada Trust Save $100 in legal fees when recieving a mortagage of $200,000 or more.

The Resume Hut 10% off all services for Regular Forces members.

Travel Counsellors Booking fee of $35 waived.

Valley Health & Fitness 10% off memberships for CF members and their families.

Velletta and Company 10% military discount on all legal services.

Wade Roberts Plumbing 15% off service calls for DND.

West Coast Appliance 10% off new and rebuilt appliances + 10% off service.

Western Promotions Ltd. – All Fun Recreation Park $2.00 off regular price for all activities. Discount open to all DND employees and their families.

Westshore Sport Fishing 10% off all merchandise, not including fi shing licences.

Wildplay Element Parks 10% off all activities.

Woodcraft Furniture Ltd. 15% off retail price.

Get your DiscountsVisit www.canex.ca for national listings

Show your DND ID at these businesses and reap the rewards.


A mortgage broker works for you, not the lender... a broker can shop for your mortgage.

Call Krista & Sherri Your Military Mortgage Specialists

There has long been the belief that the “bank” was the best place to go

when searching out a mortgage, that based on your long term banking relationship they will give you the best mortgage pos-sible. The mortgage broker was the person you saw if you had less than stellar credit and your bank had turned you away.

In actuality, it is quite the opposite. Mortgage brokers deal with all clients from the best credit to slightly bruised credit. There are many mortgage rates and prod-ucts available from an array of lenders, and

as you would a medical diagnosis, a second opinion on your mortgage offer is always in your best interest.

While banks are limited to their own rates and products, mortgage brokers pro-vide mortgages from a variety of lenders. This means many options are available, of-ten with access to the same bank you may have visited but with a better rate.

The mortgage broker works for you, not for the lender. With one application and one check on your credit bureau, a broker can shop for your mortgage. Working with

a mortgage broker will help you avoid re-peated checks on your credit bureau which could ultimately reduce your credit score. Best of all the services provided to you by a mortgage broker are free, with very few exceptions.

Krista Lawless and Sherri Brown oper-ate as the Lawless Brown Mortgage Team with offi ces in Victoria and Sidney. With two convenient locations and an interactive websites, the Accredited Mortgage Profes-sionals (AMP’s) of Lawless Brown Mortgage Team are easily accessible and are proud to be your Military Mortgage Specialists.

These ladies believe excellent customer service and the best mortgage products go hand in hand. They will make the mort-gage process as comfortable and stress free as possible and while professionalism and privacy are top priority, it is important to know that they will fi nd the lowest rates and best mortgage product suited for your individual needs.

Your home can be your biggest asset and is deserving of the best attention to make sure you have the most suitable products to maximize your investment.

Securing a mortgage

Know your options


Visit us today at 1730 Island Hwy 250.474.1211

Ask about our Military Discount Program.

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mfrc / psp activity guide - summer 2010

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