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MFRC / PSP Activity Guide - Summer 2010
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MFRC / PSP Activity Guide - Summer 2010


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The guide has lots of great information on the workshops, resources, services and events for CFB Esquimalt military members and their families

The guide has lots of great information on the workshops, resources, services and events for CFB Esquimalt military members and their families

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  • 1. Contents ACTIVITY PROGRAMS Registration/Contacts .........................................................................................1 LEGEND Facilities ...............................................................................................................2 CPAC - Colwood Pacific Activity Centre MFRC - Military Family Resource Centre Services ................................................................................................................4 NAC - Naden Athletic Centre Special Events ....................................................................................................12 PSP - Personnel Support Programs Volunteering ......................................................................................................13 SH - Signal Hill MFRC Deployment.......................................................................................................16 Lampson - Lampson MFRC Preschool ...........................................................................................................21 YAC - Youth Activity Centre School Age .........................................................................................................24 Youth .................................................................................................................26 This program guide is brought to you by ESQUIMALT Adult ..................................................................................................................28 Military Family Resource Centre Your community. Your resource centre. Get connected. 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 EDITORIAL Support during your pregnancy ......................................................................11 On the Cover Plan a successful playdate .................................................................................20 AB Lee Thibault, Pte Janine McLean Time to check your smoke alarm ....................................................................31 and AB Mike Richter are painting and Cut back on sugar .............................................................................................40 polishing HMCS Protecteur to a per- fect shine prior to the Naval Centennial Discounts make Victoria affordable for military families ..............................50 and International Fleet Review. Know your mortgage options ..........................................................................60 Photo by Shelley Lipke, Lookout Supporting Those Who Serve CFB Esquimalt Why shop CANEX? Returned to CFB ESQUIMALT Base Fund last year alone. Because CANEX proudly supports those who serve by returning money to you, the members of the Canadian Forces community, right here in Esquimalt. Retail Store, Lang Cov ExpressMart, Belmont P Find out more online at Supporting Those Who Serve
  • 2. 2483 PRINCESS PATRICIA’S CANADIAN LIGHT INFANTRY ROYAL CANADIAN ARMY CADET CORPS We Parade Every Tuesday Night 6:45 to 9:00pm September through June COME CHECK US OUT… IT’S FUN! Challenging...Promotes a sense of accomplishment and personal pride International summer employment opportunities for senior cadetsSummer camp can include training in: Develops respect for others, self reliance and discipline leadership, marksmanship and music Promotes lifelong friendships and camaraderie Tranferable school credits Provides Travel opportunities, outdoor adventures No registration fees! and physical fitness: swimming, canoeing, camping expeditions, hicking, rock climbing and more... Call us or email Transferable School Credits for more information: No Registration Fees! (250) 220-0658 Paid for by Sponsoring Committee Personal, professional and social benefits! Direct Billing for Military and Families Ask Osama about: Bio-identical Hormones Stop snoring Stop Hair loss also 2 other locations Ask for Sonia Lalli: 1139 Yates street 250-386-5100 Ask for Diana Crossan: 3960 Quadra street 250-727-9846 890 Esquimalt Rd (at Head Street) 250-477-3784
  • 3. Registration 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. HST is coming! Please note that a fee will be charged for all NSF cheques. Registration is on a first-come, first-served basis. Register before July 1 to save the extra 7% If paying for MFRC programs/services: cash, cheque, debit or credit card accepted (during normal business hours). Contacts Personnel Support Programs Lookout Newspaper & Creative Services PSP Manager............................................. 250-363-7061 Managing Editor ....................................... 250-363-3372 Admin. Assistant ....................................... 250-363-4256 Advertising ................................................ 250-363-3014 Resource Manager ..................................... 250-363-4242 Classifieds.................................................. 250-363-3014 Donations and Sponsorship Coordinator .. 250-363-5648 Military Family Resource Centre Fitness & Sports MFRC 24-Hour Information Line ............ 250-363-2640 Naden Athletic Centre Kiosk..................... 250-363-5677 Toll free .................................................. 1-800-353-3329 Director .................................................... 250-363-4067 Admin. Assistant ....................................... 250-363-4427 Websites Facilities Coordinator ................................ 250-363-4213 Lookout Sports Coordinator.................................... 250-363-4068 Personnel Support Asst. Sports Coordinator ........................... 250-363-4069 Museum ................... Remedial Training Supervisor .................... 250-363-5575 Donations and Sponsorship Sports Stores.............................................. 250-363-4072 Fitness Coordinator ................................... 250-363-4495 ....... EXPRES Testing Supervisor ...................... 250-363-4412 Swim Team.................................... Dockyard Fitness & Wellness Centre........ 250-363-2074 Naden Athletic Centre Fitness Cell ........... 250-363-4485 MFRC Navigator ........................ Wurtele Arena ........................................... 250-363-4297 Recreation Colwood Pacific Activity Centre Kiosk ..... 250-363-1009 Director .................................................... 250-363-1008 Programs ................................................... 250-363-1522 Facility ...................................................... 250-363-2648 SUMMER 2010 ACTIVITY PROGRAM GUIDE Views and opinions in this guide are not necessarily those of the Aquatics .................................................... 250-363-4070 Department of National Defence. Mailed under Publication Mail Agreement #40064821 Victoria B.C. Health Promotion Programs This product was produced by Lookout Newspaper & Creative Services: Director .................................................... 250-363-5680 CFB Esquimalt, PO Box 17000 Stn Forces, Victoria, B.C. V9A 7N2 Manager .................................................... 250-363-5532 Ph: 250-363-3014 Email: Manager .................................................... 250-363-5567 Publisher: Base Commander, Canadian Forces Base Esquimalt Project Coordinator: Melissa Atkinson Admin. Assistant ....................................... 250-363-5621 Design: Carmel Ecker Sales: Ivan Groth, Joshua Buck Naval & Military Museum....................... 250-363-4312 CFB Esquimalt / MARPAC Activity Guide • 1
  • 4. Facilities Colwood Pacific Activity Centre (CPAC) NADEN ATHLETIC CENTRE MEMBERSHIP FEES CPAC located at 2610 Rosebank Road (off 1 Year 6 Months Ocean Blvd) is a community driven multi- Regular Military - Regular Force Individual Free Free purpose facility designed to accommodate - Class A, B & C Reservists Spouse $64 $38 our military and civilian communities. DND Firefighters Family $106 $64 Our centralized location allows us to offer PSP Employees a large range of rental opportunities, from Ordinary DND Employees: Memberships re- Single $134 $75 structured birthday parties to large confer- quired from 6pm Mon-Fri & all day Sat, Family $204 $113 Sun and Stat holidays. (DND employee ences and weddings. membership not required during 6am- Hours of Operation 6pm Mon-Fri) Mon to Thurs 8:30am-9pm Commissionaires, Retired w/ full Military Pension, Federal Em- Fri 8:30 am-6 pm ployee, RCMP, Prison Guards Sat and Sun by request Associate Must be sponsored by a Regular Single $321 N/A Rental Rates Member Family Max 5 pers living at Force Member $589 N/A • Military community: home and under 19yrs Free during regular work hours Drop In Signed in Guests Adults 19yrs and up $4.50 N/A Outside regular hours $30/hour Youth 6-18yrs $2.50 N/A • Civilian community: Family Family 2 Adults, 3 Children $9 N/A $20 to $40 /hour (depending on room) Additional children $2.50 N/A No charge 5 yrs & under The facility includes • A large (dividable) auditorium with stage Lockers Available at NAC and Dockyard Gym $60 per year & 12 ft viewing screen (seating up to 300) Kiosk Administration Hours 7am-9pm Mon-Fri and Sat & Sun 10am-7pm for the purchase of NAC/Golf • Varied sized classrooms, designed to ac- 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 commodate groups from 10-60 people for updated schedules and additional information. • Fully equipped kitchen • Conference room (up to 12 people) To inquire about a facility booking for your Fleet Fitness and Wellness Naden Athletic Centre (NAC) group contact 250-363-2648. Centre (Dockyard) Hours of Operation Note: prices are subject to change without Hours of Operation Mon to Fri: 6am-10pm notice. Mon to Fri: 6am-6pm Sat, Sun & Stats: 9am-8pm Facility includes The Naden Athletic Centre has numerous Colwood Pacific Activity Centre • Weight Room & Cardio Equipment facilities and programs for military person- nel, their families and DND employees. MFRC (CPAC) • Change Rooms • Showers Facility includes (located next to the PSP counter) • Day Lockers & Rental Lockers • One large gym floor Hours of Operation • One smaller gym floor Mon to Thurs: 7:30-11am, noon-6:30pm • Five-lane swimming pool (25 meter) & 7:15-9pm. Lampson MFRC • Leisure wading pool Fri: 7:30-11am & noon-6pm. Hours of Operation • One steam room Sat: 9am-noon & 1-5pm Mon to Fri: 8:30am-noon & 1-4:30pm • Large hot tub Closed Sundays and statutory holidays Closed on statutory holidays • Two weight-training rooms 2610 Rosebank Road, Colwood 670 Lampson Street, Esquimalt • Cardio theatre Phone: 250-363-2640 Phone: 250-363-2640 • Three squash courts Fax: 250-363-2677 Fax: 250-363-0178 • Five softball diamonds Email: Email: • One soccer pitch (Bus access: #25 Admirals Walk/Western (Bus access: #26 Dockyard/UVic, #24 • Two outdoor volleyball courts Exchange/Maplewood, #39 Royal Roads/ Cedar Hill/Admirals Walk and #25 • One CF EXPRES evaluation centre UVic, #50 CanWest/Downtown, #51 Maplewood/Admirals Walk/Western Ex- See Facilities staff or phone 250-363-5677 CanWest/UVic, #52 Wishart/CanWest/ change goes right down Lampson Street. for updated schedules. Western Exchange, #61 Sooke/Down- #6 Esquimalt/Royal Oak Exchange goes Schedule may change without notice. town. These bus routes use Western Ex- down Esquimalt Road and it’s a short walk change as the drop off location. It’s a short up to Lampson School.) walk over to CPAC.) 2 • CFB Esquimalt / MARPAC Activity Guide
  • 5. Facilities Swimming Pool (i.e. sports fields, pool, gym), a written For Pool and Swimming Lesson Schedule, request is required. Please contact the see Aquatics section. Facilities Coordinator by e-mail (tom. To rent pool space, call the Facilities or fax 250-363- Coordinator at 250-363-4213. 4315 four to five days prior to the event. For all other aquatic inquiries, call the Note: military training takes priority on all Aquatics Supervisor at 250-363-4070. bookings. Signal Hill MFRC (SH) Albert Head Confidence Course Hours of Operation The Albert Head Confidence Course Mon to Fri: 8:30am-4:30pm is available for training by DND units Closed on statutory holidays and groups. Confidence Course training 1505 Esquimalt Road, Esquimalt serves several purposes such as: expo- Phone: 250-363-2640 sure to challenges service personnel may Fax: 250-363-3108 encounter under operational conditions; Email: improve cardio-respiratory efficiency; (Bus access: #6 Esquimalt/Royal Oak muscular strength and endurance; as well Exchange and #26 Dockyard/UVic) as develop speed, agility, self confidence, will-power, determination, initiative and Wurtele Arena team work, all of which are important morale building qualities. Requesting units Across the street from the Naden Athletic must have a qualified supervisor attend an Centre is the Wurtele Arena available to orientation in order to request access to both military and civilian members for and conduct training on the Confidence skating, hockey, and other activities. Ad- Course. Confidence Course orientations ministration: 250-363-4297 are conducted by PSP fitness staff covering Hours of Operation course protocol, procedures, and obstacle Mon to Sun: 7am-11:30pm (Subject to demonstrations focusing on technique and schedule) safety. Orientations are held in the Fall and The arena staff has an up-to-date schedule. Spring each year, or as required. Require- Golf Memberships/Passes Shinny: Mon,Wed & Fri 11:30am- Regular: $50 ments for supervisors include a minimum 12:50pm rank of MS/MCpl and nomination by the Ordinary: $75 (summer rate) Casual Skate: Tue & Thu 11:30am- $10 (winter pro-rate), Unit Training Officer/NCO. User groups 12:50pm and Sat & Sun 1-2:30pm must request an orientation and the use Retired DND Civilian: $100 Parents & Kids Sticks & Pucks: Sat & See Facilities staff for bookings and course of the Confidence Course through Range Sun 2:30-4pm Control by calling 250-391-4128. pass prices or call 250-363-5677. To reserve the ice or for more information, Sports Equipment call the Facilities Coordinator at 250-363- Military personnel may sign-out equip- 4213. ment for most sports from the sports store, To make a booking for any Base Facility please call 250-363-4072. DON LINGE • POWERS OF ATTORNEY • WILLS • • NOTARY PUBLIC • REAL ESTATE • A FULL SERVICE Attorney at Law AUTO REPAIR FACILITY Don has been practicing law for 32 years. His expertise lies in Induction & Fuel Injection Service Oil service Real Estate Conveyancing, Wills, Out of Province Inspection Electrical Estates, and Powers of Attorney. Diesel Fuel Service Exhaust For those who are housebound, Brake service Tires or cannot make it to our office, home visits can be arranged by appointment. Ask about BG Protection Plan* * under 80,000 km Registered with the Relocation Services Where Dependability and Trust are a Priority... Call Don at 250 382-6601 1244 Esquimalt Rd. 784 Fairview Rd. • 250-383-5509 CORPORATE AND GENERAL LAW • ESTATES CFB Esquimalt / MARPAC Activity Guide • 3
  • 6. Services Bicycle Rentals a room to eat and open presents. Please breakout room for cake and presents. This Special military discount $20/day at bring your own food, cake and decorations party can accommodate 20 partiers. Marty’s Mountain Cycle, 1-1258 if you desire. Teen Party (ages 10 - 15yrs) $100 Esquimalt Road. Book by calling Dinosaur Day $60 Come and play Nintendo Wii, pool and 250-383-3337. A PSP approved outlet. Dress up in your dinosaur digs for a much much more at the Youth Activity fun-filled birthday party. Enjoy music, Centre. This three hour party includes one Birthday Parties dinosaur games and dinosaur crafts and facilitator, use of the YAC and the kitchen. For details on how to book your themed have a dino-mite time. The Dinosaur This party can accommodate 20 partiers. party call 250-363-1009 today! Party runs for 2 hours including time for Children and Youth Outreach Please note that all birthday parties require food, cake and present opening. Please The MFRC recognizes that the needs of a minimum of 2 weeks notice. bring your own food, cake and decorations children and youth in the military family (prices increase for parties of 11 or more if you desire. community are diverse. We are pleased children, maximum of 20 children) Party Playtime by You! $60 to offer one-on-one support - as well as Sports Spectacular at the NAC $60 You supervise this 2-hour party for chil- resources for individuals and agencies that Join us for a fun-filled active sports party dren ages 2 - 5 years old. You have full use support children and youth. Please call with gym games, sports and time for pres- of a large gymnasium, a full kitchen and a 250-363-2640 for more information. ent opening and eating etc. Your Sports room to eat and open presents. We’ll help Spectacular package includes a facilitator, you set up climbing toys, get out ride toys Emergency Child Care and and set-up children’s music for you. You a large gymnasium with equipment and Emergency Respite Child Care a room to eat and open presents. Please lead this party and for safety purposes you The MFRC Emergency Services Pro- bring your own food, cake and decorations must ensure there is at least one adult per gram offers Emergency Child Care and if you desire. 10 children. Please bring your own food, Emergency Respite Child Care to fami- cake and decorations if you desire. Sports Spectacular at the CPAC $60 lies whose circumstances meet eligibility Join us for a fun-filled active sports party Party for a Prince or Princess $60 requirements. For more information about with gym games, sports and time for pres- “The King and Queen request your pres- this program, call the MFRC at 250-363- ent opening and eating etc. Your Sports ence at the Royal Celebration of your 2640 (toll free: 1-800-353-3329). Spectacular package includes a facilitator, Birthday!” Come out and get treated like full use of our kitchen, a large gymnasium Royalty. Show up for the festivities and enjoy the gala event. Make crowns and Emergency Child Care Plan with equipment and a room to eat and If you suddenly become ill while your open presents. Please bring your own food, tiaras. Enjoy music, dancing and games to complete your party. Your 2-hour party partner is deployed or on duty, who will cake and decorations if you desire. care for your child? Pick up an Emergency includes a facilitator, crafts, full use of our Hawaiian Hula $60 kitchen, a large gymnasium with equip- Child Care Plan kit at the Military Family “Hang Ten” at this great party for both ment if needed and a room to eat and Resource Centre to create a plan for your boys and girls. Dress up in grass skirts or open presents. Please bring your own food, family. Don’t delay - prepare today! surfer shorts and join in the luau festivi- cake and decorations if you desire. ties. Have a hula and limbo contest as well Emergency Services as making your own unique leis. This 2 Bouncy Castle Party $100 Two hours of bouncy fun! This party The MFRC Emergency Services Program hour Hawaiian party includes a facilita- includes the use of the bouncy castle, 2 offers support and resources to individu- tor, crafts, full use of our kitchen, a large facilitators, use of a large kitchen and als and families during emergencies and gymnasium with equipment if needed and velleTta & company Barristers, Solicitors and Notaries EXCELLENCE IN LEGAL SERVICE practical and cost effective ADVICE Real Estate Personal Injury - ICBC Family Law Business Law Wills & Estates and more We offer a 10% Military Discount on all of our Services. 4th Floor - 931 Fort Street, Victoria, BC, V8V 3K3 tel. 250-383-9104 fax. 250-383-1922 web. e-mail. 4 • CFB Esquimalt / MARPAC Activity Guide
  • 7. Services urgent family situations. Let us help you Connecting with 443 Squadron make an action plan. Call the MFRC A MFRC representative visits 443 Squad- at 250-363-2640 (toll free: 1-800-353- ron the first and third Wednesday of the 3329) if you have an urgent family month from 11:30am to 1:30pm. Each situation. visit is an opportunity to share informa- tion about the various programs and ser- Families living in Outreach vices offered by the MFRC and to answer Areas any questions. For more information, please call 250-363-2640. Connecting with Military Families in Sooke and the Cowichan Valley Get the Guide! Register yourself on our mailing list! Be the first to know about upcoming We would love to hear from you! Even MFRC workshops and services. The Employment though the MFRC does not have a loca- and tion in the Cowichan Valley or in Sooke, MFRC mails out more than 1500 Activity the organization supports CF families Guides to military families. Get on the Education residing in these areas. By working with list! Call the MFRC at 250-363-2640 (toll For employment and education sup- local community members and partners, free: 1-800-353-3329) or email a request port, the MFRC refers families to the MFRC strives to enhance the qual- to community employment assistance ity of life for these military community resources. Our website ( members. Numerous services are available MFRC 24-Hour Information Line has information online at If Information and Referral staff are ready about local employment agencies you live in the Sooke area, please do not to take your call - 24 hours a day, 7 days a and education services. If you have hesitate to contact the MFRC at 250- week. We can answer your questions or do questions along the way, please 363-2640. If you live in the Cowichan the research to find the information you contact the MFRC at 250-363-2640 Valley and need assistance, phone 1-800- need. Call 250-363-2640 (toll free: 1-800- (toll free: 1-800-353-3329). 353-3329. 353-3329). Downrange T-Shirt Company Check out our stuff or design your own 25% OFF your online order when you enter coupon code “Pocket” Contact us: mobile 604-219-2152 CFB Esquimalt / MARPAC Activity Guide • 5
  • 8. Services MFRC Membership tion, deployment and relocation. Visit on. Are you a member of your MFRC? If your MFRC Resource Library at not, join today! The MFRC is a non- Lampson MFRC and CPAC. profit society registered under the British We welcome your feedback on Columbia Society Act. As a registered resources that you have society, we are required to keep a list of found valuable and your our members. Membership supports the recommendations for new MFRC in our goal to promote and facili- resources. tate the provision of services that address the unique lifestyle experiences of mili- Military Family ID tary families. Membership is open to any Card person who is a military member, partner It takes just 15 minutes to or family member of a serving regular get this valuable ID card. or reserve member at CFB Esquimalt. The card is available to all Retired members (who were honourably regular and reserve military released) and his/her spouse/partner may family members age 13 years be accepted for membership. For more and up. Use this nationally recognized contact the MFRC to make special ar- information, call 250-363-2640. ID here and at your next posting. Use rangements. The MFID is available at all it to access Base services and to partici- MFRC locations. MFRC Resource Library pate in the Military Discount Program Before you buy it, borrow it from the (at participating local businesses). The Military Lifestyle 101 MFRC! We have a wide range of ter- CF member must be present to sign the Information Package rific books for all ages. Topics include card at the time of issue. If your military If you or your family member recently parenting, relationships, communica- spouse/partner is deployed or on course, joined the military and you are new to Curb appeal with a Fever for Wind 250-475-1345 E E'V D VE M W O ® 2940 Ed Nixon Terrace,Victoria (off West Shore Parkway just south of Goldstream Park) 6 • CFB Esquimalt / MARPAC Activity Guide
  • 9. NOW SELLING PHASE 111 WATERSTONE from morning ’til night Priced from $314,000 GST included Display suite located at 3240 Jacklin Road, Victoria BC Enjoy the best that life has to offer. With indoor pool, gym, gathering room, trails, golf, restaurants and shops at your doorstep, you’ll take pleasure in life without having to leave your neighborhood. Superb Home Warranty: 10 year structural and water penetration defects Contact: Get Serious. Roy and Deborah Coburn RE/MAX Camosun Take a break from your day and enjoy Victoria BC 250.474.2035 a Raspberry Lemonade Italian Soda. E IN Just one of the many available flavors. 250.812.5333 MOVER 2010 SUMM d-Sun 2-4 We t Open appointmen or by Esquimalt View Royal 1153 Esquimalt Road 1701 Island Highway (Esquimalt Plaza) (Across from the Casino) 250.217.0167 Locally-Owned & Operated CFB Esquimalt / MARPAC Activity Guide • 7
  • 10. LEARN TO PLAY! register for lessons today and learn guitar i BASS i Piano i drums i CELLO SAXOPHONE i VIOLIN/FIDDLE i CLARINET FLUTE i FRENCH HORN i VOCALS AND MORE! Private lessons on all instruments in fully equipped studios l Professional, skilled instructors make learning fun l Convenient lesson times to accomodate the busiest schedules l Lessons customized to the goals of each student l RCM exam preparation, recital and ensemble opportunities for interested students l No registration fees reNTALS AVAILABLE ON ALL INSTRUMENTS! For more information or to register for lessons, visit our Victoria Music Proudly supporting Education Centre at 2822 Nanaimo Street, call us at 250.384.3620, music education or send an email to in Canada Sales . RENTALS . LESSONS . RePAIRs . FINANCING Ser ving Canada’s musicians since 1956 l Now with 42 locations from coast to coast 8 • CFB Esquimalt / MARPAC Activity Guide
  • 11. Services the military lifestyle, our Military Lifestyle teers will support you during pregnancy, 101 Information Package is for you. This childbirth, and after you’ve welcomed package helps newcomers become familiar your baby home. Find out more about with the military lifestyle. Call the MFRC how the MFRC supports expecting par- for your package. ents by calling 250-363-2640 (toll free: 1-800-353-3329). Operational Stress Injuries (OSI) Operational Stress Injuries are very real Prevention, Support and and have been a part of military history Intervention throughout the ages. Today, the increased Our professional, caring staff offer sup- tempo and high-risk nature of military port with relationship issues, parenting operations means that service men and challenges, the military lifestyle, coping women are doing jobs that may expose with short-term crisis situations and vari- them to high levels of stress that may cause ous emergencies. We’re also your one-stop an OSI. If you or someone you care about source for quality referrals to outside is suffering or may be suffering from an counselling resources and specialized sup- Operational Stress Injury, the MFRC can port services. The MFRC respects your link you to services that can provide you privacy. We do not provide any informa- with the information and support you tion of a confidential nature to any other Get the need. Call 250-363-2640 (toll free: 1-800- 353-3329) for details. person or organization without your explicit permission - except as required “Welcome to Parenting From Afar by law. View our confidentiality policy at If you need Parenting” Stay connected with each other during assistance, don’t hesitate to call 250-363- Box deployment through the Parenting From 2640 (toll free: 1-800-353-3329). Afar Program. Ask for the Parenting from Are you a new parent? Make sure Afar “Pregnancy and Newborn” Package, Relocation Resources - you drop by the Military Fam- available at the MFRC and on ships. You “Smoothing the Way” ily Resource Centre for your free can both share the experience of learning “Invest In Kids, Welcome to If you’re new to Victoria - or if you’re about your growing baby. Package includes Parenting” Box. The box includes a leaving to go to your next adventure - handouts about pregnancy, breastfeeding guidebook to help you understand your MFRC can help make your transi- and caring for your newborn. Call 250- your baby’s development, a devel- tion a “smooth” one. Come see us while 363-2640 (toll free: 1-800-353-3329) for opmental toy with activity cards you tackle your “to do” list. We can help! more information. that explain how to use the “Com- Check out the Relocation Resources fort, Play and Teach” approach binder full of tips and tricks for you! Pregnancy and Labour with your baby, and information about MFRC parenting programs Companion Program Single CF Members and activities. Will your partner be deployed during Are you a single CF member? If you’re your pregnancy? Skilled, caring volun- looking for community information CFB Esquimalt / MARPAC Activity Guide • 9
  • 12. Services about where to go hiking, cycling, where Triple P - Positive Parenting Video Teleconferencing (VTC) to find dog-friendly parks or Victoria’s Program See details in the Deployment section of best restaurants, the MFRC is your re- this guide. Triple P is a parenting program that source centre. If you’re deploying, contact promotes positive, caring relationships us about services so we can support you, between parents and their children (Tod- Welcome Packages from other your parents, or other loved ones. Relo- dlers - 15 years). Parents learn effective MFRCs cating? Contact us to borrow a Welcome strategies for dealing with a variety of Relocating elsewhere? We can lend you a Package from your next posting. Regu- childhood developmental and behavioural Welcome Package from your next MFRC. lar life stress getting you down? MFRC issues. Find out what is available in your new counselling services can help. Call 250- 363-2640 (toll free: 1-800-353-3329). Triple P helps parents: community. Call the MFRC at 250-363- • manage their child’s behaviour in a 2640 for details. constructive and caring way. Staying in Touch • develop good communication and Stay informed and get connected! MFRC Youth Resources strong relationships with their children. staff will answer your questions and keep Our information is practically limitless! • learn positive parenting skills that may you updated with important information. Our master list of resources for youth apply to a broad range of parenting situa- Let us know how often you want us to in the Greater Victoria area is full of tions. contact you - and we’ll do it. If you are information about services and programs Children who grow up exposed to deploying, register your spouse/partner, just for youth. Questions or concerns? positive parenting are more likely to feel parents, siblings or grandparents. We call No problem! Call the MFRC at 250- good about themselves and develop their anywhere in Canada. Call 250-363-2640 363-2640 to help find the answers you’re potential! Triple P offers information, (toll free: 1-800-353-3329). looking for! 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) HOME BUYERS & OWNERS FIRST TIME BUYERS & INVESTMENT PROPERTY SPECIALISTS Don’t just sign the mortgage renewal notice you receive from your existing lender, do your homework and explore your options with a licensed mortgage broker. 478-3883 • www. popeyesvictoria .com 2500 Douglas Street (corner of Bay St.) Call Carl for all your residential mortgage needs and credit management issues. VICTORIA 250-474-3883 Carl McLean CD, AMP, BCom 250-405-4352 10 • CFB Esquimalt / MARPAC Activity Guide
  • 13. Pregnancy Support A Participant’s Perspective on the Pregnancy and Labour Companion Program The military lifestyle can pose found very helpful) and helped ence and education related to vides emotional support for the unique challenges for families Kerry fulfill her birthing plan. pregnancy, the labour process mother, facilitates coping strate- who are pregnant or planning Kerry’s husband was happy to and infant care. gies, keeps the mother informed on becoming pregnant. Fre- have the extra support and was Under the program, a labour and acts as an advocate on her quent relocation means that included throughout the birth- companion gets to know the behalf. If the family wishes, the families often do not have direct ing process. Kerry’s labour com- family and understand their person may also provide post- support from their extended panion continues to support her unique needs. Through a se- natal support with breastfeeding family and friends during preg- during her post-partum period. ries of visits, the companion and newborn care. nancy. Work-related separa- “Knowing that I wouldn’t provides support by assisting If you are interested in learn- tions like deployment mean be alone,” says Kerry, is the the family in preparing a birth ing more about the Pregnancy that a woman’s partner may be program’s greatest asset. “I had plan, practicing labour comfort and Labour Companion Pro- away during part or all of her an advocate for what I wanted and coping strategies, and act- gram, please contact the Mili- pregnancy and delivery. To help during the birth. The whole ing as a liaison with community tary Family Resource Center at with these stressful situations, process was about me and my resources. During labour and 250-363-2640 (toll-free 1-800- the Military Family Resource needs. I had a wonderful birth- delivery, the companion pro- 353-3329). Centre (MFRC) can match ing experience.” Kerry highly families with labour compan- recommends the program to ions through their Pregnancy expecting parents in the mili- and Labour Companion Pro- tary community. gram. Trained, experienced volun- Kerry Webb, a recent pro- teers act as labour companions. gram participant, started using The Military Family Resource the service when she was seven Centre carefully screens each months pregnant. person by conducting a criminal “I didn’t know what to expect record check. The MFRC also from labour and I wanted some assesses the volunteer’s experi- help,” says Kerry. After she ex- pressed interest in the program, the MFRC matched her with a I had an advocate labour companion. She had the for what I wanted option to switch companions if the person wasn’t a good fit. during the birth. Kerry’s labour companion vis- The whole process ited her often before the birth to assist in the development of a was about me and birthing plan and to practice la- bour coping techniques. During my needs. labour, she guided Kerry through -Kerry Webb these techniques (which she CFB Esquimalt / MARPAC Activity Guide • 11
  • 14. Special Events Bike To Work Week community, in the fun but gruelling Annual General Meeting. The 2009/10 May 31 - June 6, 2010 NAVY 10K race. For those looking for year will be discussed in detail. The Base The bicycle is the most energy-efficient something just a bit shorter, this year the Commander will be on hand as a special form of travel ever devised. Commuting to Navy race will include a 5K and a chil- guest speaker. A light breakfast of muf- work by bike is within easy reach of people dren’s 1K fun run. All races will begin fins and coffee will be provided. For more of any level of fitness. With the rate of cy- from Naden with check in and race pack- information, contact the Military Family cling numbers approaching that for transit age pick up beginning at 7:30 a.m. in the Resource Centre at 250-363-2640 (toll and walking, Victoria is not only the ‘Fit- lower gym of the Naden Athletic Centre. free 1-800-353-3329). test City’ and ‘Cycling Capital of Canada,’ Check out the race site for more informa- Location: CFB Esquimalt Wardroom - it is the first city in the country in which tion. (1586 Esquimalt Road) cycling has become a ‘mainstream’ travel Date: Sun Aug 15 Wed Sept 1 7:30-8:30am mode. CFB Esquimalt is no exception, Time: race begins 8:30am with over 1000 bicyclists recorded. Registration and Cost: West Coast Welcome Are you new to the community? Come Bike to Work Breakfast Formation Fun Day and meet your neighbours! A free pancake PSP invites you to the 13th Annual Bike CFB Esquimalt transforms into a giant breakfast, information booths, activities to Work Breakfast. Join us for healthy fairground for this annual event for the for children and fabulous prizes. This snacks and coffee to kick start your day! Defence Community. Games, prizes, food, event is open to all CF members and their Location: CANEX parking lot Naden and entertainment for all ages. families. Wed June 2 6:30-7:30am Free Location: CFB Esquimalt (Naden) Location: CPAC Sat Aug 14 Noon-4pm Free Sat Sept 11 9:30-11:30am Free CFB Esquimalt Centennial Navy 10K MFRC Annual General Meeting All members of the CFB Esquimalt mili- Join the hundreds of runners from CFB tary community are invited to the MFRC Esquimalt and the surrounding The largest food bank “For I was hungry and you gave me something to eat; on Vancouver Island. I was thirsty and you gave me somethign to drink; Complete dedicated I was a stranger and you ministerial services. invited me in; naked and you clothed me; Charitable advocacy for sick and you visited me; those in need. I was in prison and you came to me.” Thank you Victoria! -Matthew 25:35.36 The Mustard Seed Street Church & Food Bank 625 Queens Ave, Victoria, V8T 1L9 • (250) 953-1575 • Spring Specials Are HERE! Oil & Filter Change g 60 Point Safety Inspection & 15 Point & Oil & Filter Change Since Inspection from $114.95 1964 from $39.95 Timing Belt Good Used Tires We service all makes and models Replacement from $29.00 each Reg Midgley Sales & Service from $269.95 or buy 4 for $100.00 1772 Island Hwy • 250-478-9766 12 • CFB Esquimalt / MARPAC Activity Guide
  • 15. Volunteering Grow the community - grow from If you would like to share your skills and the experience knowledge with us, we have the perfect Family Volunteering • Do you enjoy meeting new people and volunteer role for you. Our programs are According to the 2004 working as part of a team? designed to provide support and informa- Canada Survey on Giving, tion to the Canadian Forces community. • Are you web savvy? To find out more, visit the MFRC website Volunteering and Partici- • Does the laughter and tireless energy of at or phone 250- pating, the most common children and youth inspire you? 363-2640. • Do you like being in the spotlight at reason given by people as to special events? why they do not volunteer is • Are you most comfortable working Community Outreach “lack of time”. “behind the scenes” doing research, assist- Do you reside in Sooke, Sidney, the Cow- ing with administration, information and ichan Valley or Greater Nanaimo? Other As a result of this grow- event planning? military families who live nearby would ing concern, much interest We have something for everyone! benefit from your knowledge of the local has been generated for the Begin something new and get connected area and your skills in organizing events. concept of volunteering as with your community at the same time. If you would like to help families connect a family group. Volunteer- At the Military Family Resource Centre, with each other or if you enjoy connecting our motto is for the community and with with community programs and services in ing together is a creative the area, we’d like to hear from you. Please the community. We cannot exist without way for families to enjoy you! We depend on and benefit from ac- call us at 1-800-353-3329. each other’s company while tive volunteer leadership and community making a contribution to the involvement. Thanks to the remarkable Deployment community. contributions made by volunteers our If you are experiencing a deployment, or military community grows stronger and can relate and empathize with those who Organizations are recogniz- the good news is that our volunteers say are, please consider becoming a volunteer ing the needs of families to that they grow from the experience at the and lending your support to the Deploy- become involved as volun- same time! ment Program. We have an increased teers together and are re- sponding by creating family volunteering opportunities. CFB Esquimalt / MARPAC Activity Guide • 13
  • 16. YOUR NEXT T adventure STARTS HERE Stay at We are happy to offer families, individuals one of the and groups a 20% discount on oldest guest accommodation in our cabins, rooms ranches and tipis or event at the big campsite. in B.C. • toll free 877-655-2333 Fr PA WHY PAY MORE? ee PURIFIED WATER B $2.77 perlow as as EST The B r in A REFRESHING CHANGE. 18.9L Wate ! Town 10% DND Discount Multi-Stage Purification Process • Reverse Osmosis • Ultra-Violet Light • Ozone 250-381-2088 The ULTIMATE WATER STORE 59L Nelson Square, 100 Aldersmith Place (next to Scotiabank on Admirals Rd.) Because life's an adventure CANOPIES & COVERS TRUCK CANOPIES • TONNEAU COVERS • ROOF RACKS • TOOL BOXES • BED LINERS FRONT & SIDE BARS • RUNNING BOARDS • TRAILER HITCHES • WINCHES • LIGHTING CAP - IT VICTORIA 250-474-7670 106-2374 Millstream Rd 14 • CFB Esquimalt / MARPAC Activity Guide
  • 17. Volunteering need for volunteers to assist with a variety MFRC Board of Directors ing, committed, compassionate volunteers of special events, activities and programs Family and career demands make it hard facilitate weekly sessions in a safe, comfort- for military families during deployments. for everyone to find the time to give back able, non-judgmental environment. Adult Contact the MFRC at www.esquimaltmfrc. to their community. For the Esquimalt support and assistance with Rainbows com or call 250-363-2640 (toll free: 1-800- MFRC Board of Directors (BOD), finding on Monday afternoon from 4-6pm is es- 353-3329). a way to volunteer in a leadership capacity sential. Find out how you can get involved is all in a day’s work. The Volunteer BOD as a volunteer with this program at www. Family Networks oversees the planning and operation of the Become a vital part of a successful deploy- MFRC and is responsible for the gover- ment by getting involved as a Family nance of the organization in the following Special Events Network Volunteer. Have fun while making areas: Policy and Procedures; Finance and Special events are ongoing throughout connections with your community. En- Fundraising; Human Resources; Com- the year and always in need of support hance your group facilitation skills, provide munity Relations; Planning; and Organi- from volunteers. Jobs vary from plan- information and support to your fellow zational Operations. Within these areas ning committees to set-up crews. Come military families while gaining experience of governance, there are committees for learn about event planning and execution with communications and organizing spe- Professional Development; Communica- while enjoying the fun and camaraderie of cial events. Share your skills and knowledge. tions; Evaluation and Long Term Plan- these special events. Help is needed with Interested? You will need approximately six ning; Fundraising; Finance; and Policy and Formation Fun Day in August and Pacific hours per month. Check out the Family Procedure. Women’s Day in November. If you want Network Volunteer job description on the to know more, visit www.esquimaltmfrc. MFRC website or call 250-363-2640 (toll Preschool com or call the MFRC at 250-363-2640. free: 1-800-353-3329). We need representa- Needed: Helpful Hands and Eager Ears! tives for HMCS Ottawa, HMCS Regina, The MFRC needs help in the MFRC Volunteer Orientation Sessions HMCS Vancouver and the MCDV Family Preschool and Casual Child Care Program. Find out about the Military Family Re- Networks. We need extra volunteers for all We’re looking for assistance with the tiny source Centre, our programs and the com- Family Networks to assist with activities, ones and support and encouragement for munity in which you will be volunteering. communications and planning. the toddlers, onsite during regular daytime We will help you discover a volunteer posi- hours, Tuesday to Friday. Volunteers assist tion where you can experience personal Francophone Programs with playtime and snacks, and find re- and professional development opportuni- Volunteering with the MFRC is an ideal wards in the smiles, laughter and animated ties and give back to the community at the way for Francophones to meet new people storytelling of the children. Morning and same time. Come to an orientation where and to practice speaking English. There afternoon positions are available. Visit you will be able to sample the diverse are many volunteer opportunities avail- or call 250-363- programs and services we offer, or book a able including working with children and 2640 for details. personal consultation. Learn more at youth, helping with special events, assist- or call ing with translation and more! Visit www. Rainbows 250-363-2640 to register. or call 250-363-2640 Location: CPAC Rainbows is a peer support program to learn more. MFRC 800 Thur Apr 22, May 20 7-8pm that enables children and youth to work through their issues of grief and loss. Car- Additional Volunteer Orientation Sessions available as requested. • Alkaline • Cellular • Custom Packs • Deep Cycle • Gel Cells • Qualify over the phone • Industrial Alkaline • LED Tactical Lights Locally owned and operated Military • No credit checks • Lithium Discount • Maglite Products • Guaranteed approvals Next to Bosley’ s • Ni-Cad • Ni-MH • Sealed Lead Acid • Two-Way Radio... and more ( No Appointment Necessary ) 250-474-5022 250-384-1001 110-1790 Island Hwy • Colwood, BC • V9 B 1H8 • E-mail: #204-941 Esquimalt Road CFB Esquimalt / MARPAC Activity Guide • 15
  • 18. Deployment Deployment Programs support military MFRC) keep track for the period during oped Children’s Deployment Workbooks families who have a loved one away on which each family can access the program. for children 3 to 12 years of age and an deployment or away for any work-related Parents must complete registration forms easy to use Parent Guide for the parent at reason. If you’re a military member who and follow established guidelines. This home which includes tips and activities for is deploying, please inform your family program is available through MFRC fund- the deployed parent. Stop by any MFRC about the range of services available before, raising dollars. If you have unique child location to pick up your copy today! during and after deployment. care needs, call the MFRC at 250-363- Copies of these manuals are available to 2640 (toll free: 1-800-353-3329). deployed members on their ships and elec- Adult Deployment Workshops Location: Lampson MFRC (for children between tronically upon request. Deployment staff The MFRC has a variety of programs de- 18 months-5 years old) can assist you throughout the deployment signed to help military members and their Wed 9am-noon with email support. family cope with the significant challenges Fri 9am-noon & 1-4pm of deployment. Workshops are scheduled Call 250-363-0155 to reserve. Children’s Deployment Location: CPAC (for children between 0-5 years) in accordance with expressed demand. De- Workshops ployment workshops are free, and in most Tues 9am-noon & 1-4pm Children’s Deployment Workshops help cases, child care may be arranged. Check Thurs 9am-noon & 1-4pm children adjust to a parent being away on out the Deployment section of our website Fri 1-4pm deployment. Workshops offer an oppor- at for informa- Call 250-363-2674 to reserve. tunity for children to interact with other tion and workshop descriptions. (Child care for children 0-18 months children who are going through the same is only available at CPAC Tuesday and experience. These workshops will help Thursday mornings) Back to School Shopping Night validate your child’s feelings about deploy- Does the first day of school seem to sneak ment. There are programs for Preschool ▲ ▲ up on you? Are you prepared? Get back to NEW (age 3-5yrs), School Age (age 6-8yrs) and school shopping done in peace while the Children’s Deployment Preteen (age 9-12yrs). If you are interested MFRC cares for your child. Buy a ticket Workbooks and Parent Guide in registering your child up for one of the for our annual Back to School Shopping Having trouble finding a workshop date or following workshops, call 250-363-2640. Event. Your child enjoys dinner, movie, time that works for you? Do you live too Space is limited, please register your child snack and a craft at CPAC - you enjoy far away from the MFRC to participate in advance. shopping alone! Advance tickets only avail- in Children’s Workshops? Would you like Age 3 - 5 years able until August 16. Call 250-363-2640 better support for your child throughout Location: CPAC (toll free: 1-800-353-3329). their parent’s deployment? We have devel- MFRC 600 Location: CPAC MFRC 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 16 • CFB Esquimalt / MARPAC Activity Guide
  • 19. Deployment Time: 1:15-2:30pm Series 1: Family Network Email Addresses Ev Tues & Thurs June 22-July 20 (8 sessions) (No session July 1) HMCS ALGONQUIN Follow on Series 1: HMCS CALGARY Ev Tues July 27-Aug 3 (2 sessions) Series 2: HMCS OTTAWA Ev Tues & Thurs Aug 17-Sept 9 (8 sessions) HMCS PROTECTEUR Follow on Series 2: Ev Tues Sept 14-Oct 5 (4 sessions) HMCS REGINA Return and Reunion Series: HMCS VANCOUVER Tues Oct 12 & Thurs Oct 14 (2 sessions) HMCS VICTORIA Age 6 - 8 years Location: CPAC HMCS WINNIPEG MFRC 601 MCDVs Time: 3:30-4:45pm Terra Firma (general) Series 1: shore units and land-based Ev Wed June 23-Aug 4 (7 sessions) deployments Series 2: Ev Wed Aug 18-Oct 6 (8 sessions) Terra Firma Afghanistan Return and Reunion Series: Wed Oct 13 (1 session) Family Networks connect with others like yourself. Register Age 9 - 12 years Family Networks are a great way to keep one week prior to your session by calling Location: Youth Activity Centre connected with other families. Participate 250-363-2640. MFRC 602 in social activities, get the latest information Location: CPAC Time: 3:30-4:45pm about your loved one’s deployment and get HMCS Algonquin & HMCS Calgary Series 1: mutual support from others who are “in the MFRC 622 Wed June 23 6:30-8:30pm Ev Mon June 21-Aug 9 (7 Sessions) same boat.” Check out the Family Network HMCS Vancouver & HMCS Winnipeg (No session Aug 2) webpage at Each MFRC 622 Wed Aug 25 6:30-8:30pm Series 2: ship has a Family Network. Fill out the Ev Mon Aug 23-Sept 27 (5 Sessions) Family Network contact sheet, then email Mother’s Day Tea (No session Sept 6) or drop it off at the MFRC. Information We would like to pay tribute to mothers Return and Reunion Series: you provide is kept strictly confidential. everywhere with a special Mother’s Day Mon Oct 4 (1 session) Tea. Dealing with a deployment? Share the Goldstream Father’s Day BBQ afternoon with others who also have a part- Deployment Drop In Coffee Nights Come out and celebrate this special day ner away. Is mom away? Come share her Is your military member away? Would you even if dad is away. Walk to the nature like to meet others dealing with a deploy- house or explore other trails with military ment? Would you like to “take a break” with families from your community. The MFRC others like yourself? These evenings are an provides beverages, hotdogs and all the opportunity for people to connect and share “fixins” plus smore making supplies. Bring a over a cup of coffee! MFRC staff will be on blanket and chair. We will be in the general hand to provide information. Share your picnic area, watch for the ship’s banners. tips about dealing with military deploy- Register by June 12 by calling 250-363- ments. Come and learn from those who have 2640 (toll free: 1-800-353-3329). Location: Goldstream Park Sending Mail to Deployed done it all before. You are not alone. Free child care provided if registered in advance. MFRC 641 Sat June 19 12-3pm Free Members Registration for this program is required for Did you know you could send mail all participants at least 5 days in advance of Meet and Greet Sessions and parcels to your deployed member session dates. Call 250-363-2640. HMCS Algonquin, HMCS Calgary, for free? The MFRC will accept par- Location: CPAC cels and letters for deployed members HMCS Vancouver and HMCS Winnipeg MFRC 621 Wed May 12&26, June 9&23, at any location. Call 250-363-2640 Meet others from your ship over some July 7-Aug 25 6:30-8:30pm (toll free: 1-800-353-3329) for infor- coffee or tea. Let the MFRC watch the kids Location: St. Paul’s Church mation and guidelines. while you kick back, share some laughs and MFRC 621 May 5&19, June 2,16&30 6:30-8:30pm CFB Esquimalt / MARPAC Activity Guide • 17
  • 20. Deployment special day with us and we will have crafts will benefit you while dealing with your on hand for the children that can be sent to current deployment. We all cope differ- deployed members. Register by April 27 by ently when separated from our loved ones. calling the MFRC at 250-363-2640 (toll Come on out and share what works for free: 1-800-353-3329). you and learn from others as we all share Location: CPAC our best deployment coping strategies. MFRC 642 Sat May 8 1-3:30pm Location: CPAC MFRC 650 Upon Request Read Me a Bedtime Story 2. Making Connections If you’ve moved around a bit, you’ve prob- MFRC Deployment Resources You can be part of your child’s bedtime routine even while you are away. Before ably made new friends along the way, and Deployment Information Package you depart, make a video of yourself read- lost touch with other friends. Were there These packages contain information ing a story or doing another activity. Your other parents that you got together with to make deployment easier for mili- child can enjoy it when you’re away. Age through your children’s school; or couples tary families. Pick up your package, or appropriate books and toys provided. Bring that you got to know through your request that a package by mail! your own blank DVD. This program is partner’s work; or friends that you made Children’s Survival Kit free. Call 250-363-2640 (toll free: 1-800- at your work? This workshop is about the This package includes activities and 353-3329) to book an appointment. challenges of making and keeping friends discussion topics for parents to use with while living the military lifestyle and the their children. Stories from Sea importance of a strong network during a Deployment Resources Binder deployment. The MFRC has a binder full of deploy- Our “Read me a Bedtime Story” has taken Location: CPAC ment-related articles and information. to the high seas! Members onboard ships MFRC 651 Mon Apr 26 6:30-8:30pm Free MFRC Library sailing for 4 months or more have a library of child-friendly books onboard to choose 3. Stress Busters We have wonderful resources about de- from and are able to record themselves Stress is an individual response to a gap ployment-related topics in our MFRC reading. Members then send the record- between resources and demands. De- Resource Library located at CPAC. See ing home and families can access the same mands and resources can come from the the Services section of this guide for books at our library located at CPAC so individual and/or the environment. In more information. children can follow along with their par- order to manage stress, we have to take Parenting From Afar ent’s recording. This program is free. time to reflect on the situation that we are Stay connected with each other during facing and identify what we can control deployment. Ask for the Parenting and change in order to re-establish the from Afar “Pregnancy and Newborn” Terra Firma ROTO 9 and 10 equilibrium. In this workshop, we’ll look Package, available at the MFRC and on Deployment Discussion Groups at some stress buster tools you can use ships. Both parents can share the experi- Do you have a loved one serving in Af- during the deployment. ence of learning about your growing ghanistan? Are you interested in meeting Location: CPAC baby. Package includes handouts about others whose family members are also MFRC 652 Mon May 31 6:30-8:30pm Free pregnancy, breastfeeding and caring deployed in that area? If so, you may be 4. Transitions for your newborn. Call the MFRC for interested in this series of deployment Every time something changes in your information at 250-363-2640 (toll free: discussion groups. Learn more about life, you undergo a period of transition, 1-800-353-3329). deployment and meet others who can a period when you react and adjust emo- understand your experience. Child care Staying in Touch Program tionally to the new situation. Everyone The MFRC wants to stay in touch with provided if booked in advance. Register at manages transitions in their own way. By least 3 days in advance of each workshop. you while your military partner is de- understanding the process of transition ployed. Check out the Services section 1. Preparing for Deployment & Dealing it will help you understand the emotions of this guide. with Deployment that you may experience and will provide Video-Teleconferencing Service Before your partner/spouse deploys, make meaning to you in order to find ways to sure you are prepared. No matter how (Afghanistan) adjust to this change. many deployments your family has expe- Stay connected with your loved one Location: CPAC rienced, this workshop can benefit you. serving in Afghanistan. Enjoy a conver- MFRC 653 Mon June 28 6:30-8:30pm Free Making sure you have all the checks in sation with your loved one in a private 5. Re-establishing Your Relationship office at CPAC. The VTC is scheduled the box and understanding the emotional Do you have concerns about what things cycle of deployment will help you and through the deployed member. For will be like once your partner has re- information, call 250-363-2640 (toll your family prepare for your loved one’s turned from their deployment? You may upcoming absence. A flexible attitude free: 1-800-353-3329). find that re-establishing intimacy after a 18 • CFB Esquimalt / MARPAC Activity Guide
  • 21. Deployment long separation can be challenging. This tips to have a successful homecoming. B) During Deployment workshop will provide you with informa- Location: CPAC • Emotional Disorganization tion to understand the different forms of MFRC 655 Mon Aug 23 6:30-8:30pm Free • Recovery and Stabilization intimacy, identify roadblocks that may 7. The Afghanistan Experience • Anticipation of Homecoming prevent you from achieving it and provide Come out and learn more about what mil- C) Post Deployment you with tools that will help you re-estab- itary members experience when deployed • Renegotiation of Relationships lish intimacy. to Afghanistan. Military members who • Reintegration and Stabilization Location: CPAC have recently returned from deployment General Suggestions MFRC 654 Mon July 26 6:30-8:30pm Free will make a presentation and be on hand • Attend Unit’s Pre-Deployment Briefing 6. Return and Reintegration to answer any questions. This event is for • Join your Family Network - meet other Military families have identified reunion friends and families of military members families with similar experiences. as their most challenging time to man- currently experiencing or soon to experi- • Pick up your Deployment Package - It is age. The MFRC invites you to an evening ence a deployment. full of helpful information. information session designed to address Location: CPAC • Participate in the Adult Deployment your needs and concerns about family MFRC 656 Mon Sept 27 6:30-8:30pm Free workshops. reunion. Operational stress and the “battle • Participate in the Military 101 work- ground” mind set can affect your reunion Tips for Preparing for a shops - this will help prepare you for the process. Having an understanding of the military family lifestyle. Deployment impact of transitioning from a theatre of • Include children in planning activities war to every day life is essential for your The Emotional Cycle of Deployment while their parent is away. entire family - including your returning (taken from the Preparing for Deployment • Volunteer - check out our many volun- loved one. This will include a showing of Stress Handbook) teer opportunities online! the Battlemind DVD, a highly acclaimed A) Pre Deployment • Pick up a copy of the Preparing for U.S. Army program used to help soldiers • Anticipation of Loss Deployment Stress Handbook from the and families understand about adjustment • Detachment and Withdrawal MFRC. post-tour. Discover useful techniques and Dr. Keith Martin GOOD GRADES Member of Parliament don’t just grow on trees Your Voice Act Now to improve your child’s in Ottawa school year. 666 Granderson Road, V9B 2R8 250-474-6505: Fax: 250-474-5322; Call Now! Military Discount Dr. Keith Martin, MP Westshore: 250-590-6211/Victoria 250-477-3212 CFB Esquimalt / MARPAC Activity Guide • 19
  • 22. 5 Tips for a successful playdate Interaction between children offers who are hosting a playdate will learn how guest arrives. Expectations between par- many wonderful and important opportu- to share their own toys and space. A public ents should also be discussed such as the nities. Although they have the chance to playground might feel more comfortable time of the playdate, when you should interact with the same age group at school if you are just getting to know a family. pick up or drop off your child and where or in a child care group, one-to-one time 2. Keep playdates small and brief you can be contacted in case of an emer- with a friend can teach kids how to behave One or two hours is usually long enough gency. in new situations and how to compromise. for toddlers while longer periods of time 4. Avoid micro-management In addition to fostering your child’s social are usually comfortable for school-aged Not every playdate will run smoothly skills, playdates also encourage the devel- children. Priscilla Destura, Youth Services and it’s natural for children to engage in opment of deeper, more meaningful rela- Coordinator at the Esquimalt Military conflict. Don’t feel like you have to solve tionships - so whether you have recently Family Resource Centre recommends that every problem. If things turn physical or moved here or have been lived here for “you may need to feel things out when you one child is obviously showing aggressive some time, playdates are an excellent way are introducing playdates to younger chil- behaviour, it’s time to intervene and re- for military families to build connections. dren” and says that “there may be times mind the children of the rules, help them While some parents welcome playdates, when the time is not right and you’ll have talk it over and come to a solution togeth- others dread them. Not to fret! Here are to end a playdate sooner rather than lat- er. Destura notes that “sometimes all the five suggestions to overseeing a successful er.” children need is a diversion to a new game, get-together. 3. Set ground rules and have equal ex- outdoor play or even a snack.” 1. Their place? Your place? Public pectations 5. Choose healthy snacks place? Children need to know or be reminded Choosing the right snacks is important. All three choices have benefits. If you before the playdate of any rules you have You want to avoid too much sugar, hunger choose a new environment for your child, in place. Some expectations could be shar- or thirst as these can lead to fragile moods. they can learn how to be a guest, how to fit ing of toys, no physical fighting or no tele- So schedule snack breaks with healthy op- into a variety of contexts with different ex- vision or electronic devices. If your child tions and make it fun. Using cookie cut- pectations, and they learn that being away does not want to share their “special” toy, ters to cut a favourite sandwich into a fun from home can be safe and fun. Children this should be tucked away before any shape is always a popular choice! Family Combo $18 95 delivery extra y Includes Butter Chicken, Fine East Indian Rice, 2 Naan, 4 Samosas, s, Cuisine. 4 pcs. Gulab Jamun We specialize in Some restrictions apply. Cannot be combined with other offers. No cash value. Discount not applicable to beverages. Must present coupon. vegetarian. 24 Burnside Road West (next to 7 Eleven) Victoria # 778- 430-5858 (KUKU) 430-5858 (KUKU) 5 20 • CFB Esquimalt / MARPAC Activity Guide
  • 23. Preschool 123 & Rhyme with me Tue 9am-noon or 1-4pm, Thu 9-noon or 1-4pm, Parent & Tot Drop-In (for parents and their babies/toddlers) Fri 1-4pm (newborn - 5 yrs) Have fun with music! You and your child Babies (up to 18 months) can be registered Join this active group for fun and social- will listen to a Certified Music Therapist for CPAC only Tues and Thurs mornings. ization. The program includes open and and have a chance to make your own mu- Payment must be made to the Informa- interactive playtime, craft time, and story sic with a variety of instruments. Register tion and Referral desk prior to entering time. by April 29 by calling 250-363-2640 (toll program. Location: CPAC free: 1-800-353-3329). PSP Mon, Wed & Fri May 3-June 18 9-11am Location: CPAC Deployment Respite Child Care $3 military, $4 non-military, and $5 in-home MFRC 201 Thu May 6-Jun 24 9:15-10am Free Learn more about this program in the babysitting groups. Punch cards available. Deployment section of the guide. Casual Child Care Pizza, Pop & Movie Night (age 18 months to 5yrs) MFRC Daycares (all ages) Parents need a break! Try our Casual Child Make sure to check out our new daycare Stretch out, get comfy, and experience the Care Program for a few hours of respite at Lampson School, where every day is an newest DVD’s on our big screen. We’ve or to get things done without your “little adventure in learning - where imagina- got a great sound system, high tech video helper.” Take the time to de-stress yourself! tion, fun and new experiences are always projector, and tasty treats! A great way to A few hours of respite can be a reality. at the top of the agenda! Join us at either spend a Friday evening! Book up to 1 week in advance, maximum daycare: Lampson or CPAC. Our bright Location: CPAC 2 times per week. Casual Child Care is facilities offer both an Infant/Toddler and PSP Fri May 28 5-7pm available for $9 per session per child at: a 3 to 5 year old program. Call the MFRC Movie Free, $2 per pizza slice, $1 per pop Lampson MFRC (250-363-0155) at 250-363-2640 for information about Wed 9am- noon, Fri 9am-noon or 1-4pm waitlists or registration. We offer quality CPAC MFRC (250-363-2674) care with an understanding of the military family lifestyle. Try our S Getting Low Carb Bowls L P H OTO G R AP HY Married ? Call a professional photographer for your wedding day. The only Alternative Chicken Beef Pork includes Greek Salad & Diet Pepsi EAT IN • TAKE OUT To Another Humdrum Call ahead. Shelley Lipke Photography Late-Nite Snack We’ll have your order ready to go. $250 discount for military members “East Coast Sauce” 1243 Esquimalt Rd • 250-385-2432 250-415-7081 Tues - Sat 11am - til late Open until 8pm Tuesday, Thursday & Friday FULL SERVICE SALON AND SPA Take time for deserve it! Our experienced, licensed staff include military spouses April (hair stylist) and Cari (esthetician) 10% MILITARY DISCOUNT Men’s & Women’s Services Phone: 250-383-5598 • 890E Esquimalt Rd (at Head Street) CFB Esquimalt / MARPAC Activity Guide • 21
  • 24. Preschool Preschool 2009-2010 Our ECE certified Educators provide fun MFRC AND PSP CHILDREN’S PROGRAMS and creative opportunities for your child! May and June 2010 Parent participation is required for field Location Time Monday Tuesday Wednesday Thursday Friday trips. Classes are available at both the Col- MFRC- AM Preschool 1 Casual Child Preschool 1 Casual Child Preschool 1 wood Pacific Activity Centre and Lampson CPAC (age 4 and 5yrs) Care (age 4 and 5 yrs) Care (age 4 and 5 yrs) location. The 2009-2010 academic year 9-11:30am 9am-noon 9-11:30am 9am-noon 9-11:30am continues until June 18. Some spaces may become available with posting season. PM Preschool 2 Casual Child Preschool 2 Casual Child Casual Child (all ages) Care (all ages) Care Care Please phone to inquire about our 2 or 3 1-3:30pm 1-4pm 1-3:30pm 1-4pm 1-4pm day a week classes that can help your child to learn through play. Lampson AM Preschool 3 Casual Child Preschool 3 Casual Child Please note the Pre-Registration session MFRC (all ages) Care (all ages) Care on May 12 (May 13 at Lampson for Fall 9-11:30am 9am-noon 9-11:30am 9am-noon classes) for the 2010-2011 academic year. All classes require a minimum of 7 stu- PM Preschool 4 Preschool 4 Preschool 4 Casual Child dents by August 3, 2010. Maximum enrol- (age 4 and 5 yrs) (age 4 and 5 yrs) (age 4 and 5 yrs) Care ment is 10 students. The following fees are 1-3:30pm 1-3:30pm 1-3:30pm 1-4pm effective for September 2010: PSP AM Parent & Tot Parent & Tot Parent & Tot 2X/week classes are $1000 for the aca- 9-11am CPAC 9-11am CPAC 9-11am CPAC demic year, payable $100 per month. 3X/week classes are $1125 for the aca- demic year, payable $125 per month. Children’s Services Registration Session Be the first in line to register your child for upcoming MFRC programs. Summer Fun for 3 to 5 Year Olds Space is limited. Welcome to a fun-filled summer! Keep Location: CPAC your child active and engaged with our Wed, May 12 3-5pm* REGIST specialized summer sessions for 3 to 5 year MFRC Summer Fun Program for 3 to 5 year olds ER olds! Available at CPAC, these 2.5 hour MFRC Preschool 2010-2011 EARLY theme sessions require a snack, drink, Location: Lampson MFRC sunscreen, and a heart open to having Thurs May 13 3-4:30pm* fun! Please note there is a pre-registration Preschool registration: Please register your child for Lampson MFRC session on May 12, but we accept registra- Preschool at this location. tions up to the preceding Friday of each *Parents must bring the following information to complete the registration form: week. Minimum 5 children per class, name and phone number of doctor and dentist, medical card, emergency contact maximum 10 children per class. $10 per names and phone numbers, current immunization record, names of current session or $75 for 8 sessions. Contact medications, if applicable. the MFRC at 250-363-2640 for more information. G AL A X Y M OTORS Vancouver Island’s Largest Independent Dealer Low Bi-Monthly Payments Good Credit Bad Credit EASY✓ No Problem APPROVAL A l Apply Today Drive Today T d If we can’t get you a loan no one can. 250-818-4YES (4937) or apply Online: 1764 Island Hwy • 250-391-5738 888 Attree • 250-478-7603 2555 Government • 250-381-1144 22 • CFB Esquimalt / MARPAC Activity Guide
  • 25. Preschool Wet Feet Summer Fun Schedule (age 4 - 8 yrs) 9:00-11:30am Program This is a program aimed at young children Mon, July 5 Five Green & Speckled Frogs who want to learn about sailing and water safety. The goal of this program is to get Wed, July 7 How Does Your Garden Grow children comfortable in small boats and introduce basic sailing concepts. Although Mon, July 12 Little Red Beetle participants will learn basic sailing skills in Wed, July 14 In an Octopus’ Garden the Optimist Dinghy, children will most likely not be able to sail on their own at Mon, July 19 Teddy Bear’s Picnic the completion of this course. Wed, July 21 Tiny Chefs Location: CF Sailing Association, 1001 Ma- plebank Road Mon, July 26 Jurassic Park PSP WF1 July 5-9 9am-4pm $148 Wed, July 28 Around the World in 2 and a half hours PSP WF2 Aug 2-6 9am-4pm $148 Mon, August 2 BC Day – NO PROGRAM “ Wed, August 4 Home on the Range You know that children Mon, August 9 Hawaiian Luau are growing up when they Wed, August 11 Beach Day start asking questions Mon, August 16 A Run Through the Jungle that have answers. Wed, August 18 End of the Summer Mexican Fiesta John J. Plomp WILSON DIVING “Better Training Safer Diving” Beginner to Instructor Courses Ongoing • Equipment Sales Bluewater & Rhys Davis Bait * Salt & Freshwater Tackle • Air Fills CANEX Flyfishing Gear * Men’s & Women’s Waders * Pontoon Boats, Licences • SCUBA & Snorkel Centre Credit Plan Crab & Prawn Traps * Gift Certificates & much, much MORE! • Available 117 – 693 HOFFMAN A VE. V ICTORIA OPEN 7 DAYS A WEEK • 250-478-4488 10% Military Discount, all merchandise, not including Fishing Licence 1790 Island Highway (one light up from Casino, beside Subway) 298-HOOK (4665) Your One Stop Shop For: 250-361-3933 Alkaline Diagnostics Starter NEW LOCATION Alternators Installations Therm Oil Automotve Marine/RV Sealed Lead Acid CLOSE TO THE BASE Cables Motorcycle Two Way 791 CAVE ST. Cellular Nicad Watch Custom Packs Photo Laptop D Camcorder Nimh And More... CR UM R AI G FLOW ER R O TILLC AD 15% OFF Deep Cycle Lithium CARRIE ST COLVILLE RD. EVERYTHING N ST CAVE STREET LAMSO WE HAVE BATTERIES FOR EVERYTHING! PINE ST CFB Esquimalt / MARPAC Activity Guide • 23
  • 26. School Age Camp d’Ete much, much more. Camp hours are from (age 6 - 11 yrs) 9am-4pm. Extended hours available. GST This camp is available for French Im- not included in camp price. Call 250-363- mersion students as well as students from 1009 for details. L’Ecole Victor Brodeur and is taught Location : CPAC entirely in French. Our 1-week program Mon-Fri June 28-July 2 $88 combines summer excitement with the (no camp Wed July 1) safety the parents expect from a PSP camp. Mon-Fri July 5-9 $110 Each week is loaded with educational Mon-Fri July 12-16 $110 games, creative arts and crafts, exciting day Petite Mon-Fri Mon-Fri July 19-23 July 26-30 $110 $110 trips, wet and wild swims, sunny parks, heaps of silly fun and much, much more. For information and to register call 250- Princess Tues-Fri Mon-Fri Aug 3-6 Aug 9-13 $88 $110 363-1009. Extended hours available. Location: YAC Pampering Mon-Fri Mon-Fri Aug 16-20 Aug 23-27 $110 $110 PSP Aug 16-20 9am-4pm $110 (age 5 - 9 yrs) Mon-Fri Aug 30-Sept 3 $110 Hear ye, hear ye, calling all Princesses! Join us for an evening of Navy League CFSA Summer Sailing School pampering! We’ll get our hair and (age 9 - 12 yrs) Esquimalt Harbour is an excellent nails done, have tantalizing facial protected area that provides safe sailing If you want to meet new friends, try some- treatments, watch a movie, and thing new and have fun, then Navy League conditions for students learning to sail. more! PJ’s and slippers encouraged! Canadian Forces Sailing Association has a might be for you. Navy League is a great Location: CPAC opportunity for you to enjoy Friendship, strong tradition for providing the best in PSP Fri Jun 4 5-8pm $15 sail training and for hosting world-class Leadership, Band, Drill and Travel - all regattas. We offer sailing courses for all through various Nautical Activities. DND members and their dependents as Fun-Seekers PSP Summer Day Belmont (Western Communities) well as a limited number of enrolment Admiral R.H. Falls Navy League spots to the general community. Camps 948 Dunford Avenue CPAC - Junior Camp age 6 - 8 yrs (extend- Parade Night: Tuesdays 6:30-9pm ed hours available) CFSA Sunday Fun Sail Telephone: 250-478-7813 CPAC - Senior Camp age 9 - 11 yrs (ex- Drop in sailing every Sunday from 12 - Website: tended hours available) 4pm. Open to DND members, students Email: Every child loves PSP summer camps and and former students of CFSA. Participants every parent loves our price! All camps com- can take out a boat and an instructor will bine the excitement of camp with the safety Optimist Level 1 be present to assist and supervise. A great that parents expect. Each week is loaded (age 7 - 12 yrs) opportunity to practice your skills or take with spectacular theme days, educational Students are introduced to sailing in a safe the family for a spin. games, creative arts and crafts, exciting day and fun filled environment. They learn Location: CF Sailing Association, CFSA, 1001 trips, cool beaches, wet and wild swims, water safety and sail in our 7-foot Interna- Maplebank Road marvellous music, heaps of silly fun and tional Optimist Dinghies. Students start Sun July 4-Aug 29 noon-4pm $10/adult, $5/child out sailing in partners in Opti Basic, and Financial Markets Puzzling You? Let us help you put the pieces together. • RRSPs • RRIFs • Mutual Funds Assante Financial Management Ltd. • RESPs Bernie Dahl • GICs 1011 Johnson St., Victoria • 250-383-9266 24 • CFB Esquimalt / MARPAC Activity Guide
  • 27. School Age then learn to sail alone in Opti Vet and Outreach who want to learn about sailing and water continue their skills in Opti Race. The MFRC recognizes that the needs of safety. The goal of this program is to get Location: CF Sailing Association, 1001 Ma- children in the military family commu- children comfortable in small boats and plebank Road nity are diverse. We are pleased to offer introduce basic sailing concepts. Although PSP OB1 July 12-16 9am-4pm $192 one-on-one support as well as resources participants will learn basic sailing skills in PSP OB2 July 26-30 9am-4pm $192 for individuals and agencies that support the Optimist Dinghy, children will most PSP OB3 Aug 16-20 9am-4pm $192 children. Please call 250-363-2640 (toll likely not be able to sail on their own at the free: 1-800-353-3329) to learn more. completion of this course. Opti Level 2 Location: CF Sailing Association, 1001 Maplebank Road (age 7 - 12 yrs) Pizza, Pop & Movie Night In our Opti Vet courses students will PSP WF1 July 5-9 9am-4pm $148 (all ages) PSP WF2 Aug 2-6 9am-4pm $148 achieve Navigator and Skipper levels. Chil- Stretch out, get comfy, and experience the dren will now be able to confidently sail newest DVD’s on our big screen. We’ve single-handedly (one child per boat). got a great sound system, high tech video YAC Drop in Preteens Location: CF Sailing Association, 1001 projector, and tasty treats! A great way to (age 9 - 12 yrs) Maplebank Road spend a Friday evening! Are you looking for a funky space to watch PSP OV1 July 19-23 9am-4pm $192 Location: CPAC movies, play video games, listen to music, PSP OV2 Aug 9-13 9am-4pm $192 PSP Fri May 28 5-7pm Movie Free, $2 per learn a craft, or just hang out? The YAC pizza slice, $1 per pop is the place to be! Pick up our monthly Opti Race calendar of events at the YAC that include Spa Nights, Wii and RockBand Tourna- (age 7 - 15 yrs) PSP Hockey Camp Finally Opti Race picks up with an intro ments, Sports Nights, and much more! (age 6 - 16 yrs) Location: YAC to racing through to advanced racing skills There is no better way to get out of the for the experienced sailor. PSP Fri & Sat 5:30-7:30pm summer heat than to get on the ice for $20 membership fee military - Apr-Mar 2011 Location: CF Sailing Association, 1001 our one-week hockey camp. Children and Maplebank Road $30 membership fee non military - Apr-Mar 2011 youth will learn and enhance hockey skills $2 drop in fee anytime PSP OR1 Aug 23-27 9am-4pm $192 in an atmosphere focused on fun, participa- tion and lots of hard work. PSP is proud to Out of School Care 2010 welcome back the Len Barrie Hockey Acad- Youth Intro to Sailing Located in Belmont Park in Colwood, emy to our military community. To register (age 7 - 18 yrs) we provide Before & After School Care, or for information call 250-363-1009. Cost This is a 3 hour introduction to sailing. and Kindercare with both drop-off and includes jersey. Lunch plans available at $7/ Designed to minimize time in the class- pick-up at École John Stubbs Elemen- day. Dry land and pool training included if room and maximize time on the water, this tary School. The program runs 6:30am available. Goalies welcome. course is for those who want to experience - 5:30pm. Our Kindercare program picks Location: Wurtele Arena sailing for the first time but aren’t ready to up children registered in the school’s PSP Mon-Fri Aug 23-27 8:30am-3:30pm $310 commit to a week long program. morning Kindergarten. Spaces are still Jun 24 1-4pm $60 Jun 26 1-4pm $60 available for September 2010. Contact Wet Feet the MFRC at 250-363-2640 for more (age 4 - 8 yrs) information. This is a program aimed at young children 250-383-3983 More thansuccess for Resumes A track record of great over 20 years 743 VIEW ST VICTORIA BC k e) Our business is your success First 30 minute consultation free. 10% Discount on résumés & professional services Services for Employers Services for Job Seekers The Employee Advocate ® Executive Search , , c ve etter y vice rvie i ac a y t i ue Or a zati a Dev e t r e reer tra it CFB Esquimalt / MARPAC Activity Guide • 25
  • 28. Youth Air Cadets 2136 Canadian Scottish Regiment Army Work Point (Victoria) (age 12 - 18 yrs) Cadets 5 Rainbow Sea Cadets If you want to meet new friends, try some- Parade Night: Thur, 6:30-9 pm Work Point Barracks, Building 1367 (Drill thing new and earn high school credits Bay Street Armoury (715 Bay Street) Hall). towards graduation, Air Cadets might be 250-363-8005 Parade Night: Wed, 6:30-9 pm for you. Air Cadets encourages personal development, leadership and self-discipline through various aviation activities such Saanich Sidney as drill, marksmanship, survival, effective 3005 11 Service Battalion Army Cadets 220 Admiral Budge Sea Cadets speaking, navigation, gliding, meteorol- Lt Gen E.C. Ashton Armoury, 9565 Hurricaine Road, North Sannich ogy, team sports, first aid, music, aircraft 724 Vanalman Avenue Parade night: Thur, 6:30-9 pm identification, aerospace, summer camps Parade Night: Thur, 6:30-9 pm and airport operations. 250-363-3194 Victoria 89 (Pacific) Air Cadets CFSA Summer Sailing School 715 Bay Street (Bay Street Armoury) Esquimalt (Work Point) Esquimalt Harbour is an excellent protected Parade Night: Mon 6:30-9 pm 2483 PPCLI Army Cadets area that provides safe sailing conditions for 250-363-8150 High Point Community Church students learning to sail. Canadian Forces 949 Fullerton Avenue, Victoria, BC Sailing Association has a strong tradition for Parade Night: Tue, 6:30-9 pm providing the best in sail training and for 250-220-0658 Belmont (Western Communities) hosting world-class regattas. We offer sailing 848 (Royal Roads) Air Cadets courses for all DND members and their 679 Goldstream Avenue Langford, BC dependents as well as a limited number of Parade Night: Tue, 6:30-9 pm enrolment spots to the general community. 250-590-3690 Sea Cadets (age 12 - 18) CFSA Sunday Fun Sail If you want to meet new friends, try some- Drop in sailing every Sunday from 12 - thing new and earn high school credits Sidney 4pm. Open to DND members, students towards graduation, Sea Cadets might be 676 (Kitty Hawk) Air Cadets and former students of CFSA. Participants for you. Sea Cadets encourages personal 1979 deHavilland Way, Sidney, BC can take out a boat and an instructor will development, leadership and self-discipline Parade Night: Wed, 6:30-9 pm be present to assist and supervise. A great through various nautical activities such 250-656-4423 as drill, marksmanship, survival, effective opportunity to practice your skills or take speaking, seamanship, ship’s operations, the family for a spin. communication, team sports, first aid, Location: CF Sailing Association, CFSA, 1001 music, sailing, rope work, summer camps, Maplebank Road Army Cadets and small craft operations. Sun July 4 -Aug 29 12-4pm $10/adult, $5/child (age 12 – 18) Belmont (Western Communities) If you want to meet new friends, try some- 263 Beacon Hill Sea Cadets CYA White Sail thing new, and earn high school credits 948 Dunford Avenue, Langford (age 12-18 yrs) towards graduation, Army Cadets may be Parade Night: Thur, 6:30-9pm Get introduced to sailing in the Albacore for you. Army Cadets encourages personal Telephone: 250-478-7813 dinghy. This course is a national standard development, leadership and physical fitness and has a set curriculum. Students learn through outdoor adventure activities, camp- about safety, knots, terminology and how to ing, national and international expeditions, handle a boat as skipper and crew. Having “ sports, music and orienteering. Summer 2-3 students in a boat ensures teamwork training is available at camps across Canada. Youth cannot know how and a social environment. Successful Victoria age thinks and feels. But students will receive either their White Sail 2289 5th (BC) Field Regiment Army level 1, 2 or 3. Cadets old men are guilty if they Location: CF Sailing Association, 1001 Maplebank Parade Night: Tue, 6:30-9 pm, forget what it was to be Road Bay Street Armoury (715 Bay Street) PSP WS1 July 12-23 9-4pm $382 250-363-8271 young. PSP WS2 Aug 9-20 9-4pm $382 -J. K. Rowling 26 • CFB Esquimalt / MARPAC Activity Guide
  • 29. Youth CYA Bronze Sail IV-V (age 12-18 yrs) Sailing skills are refined and improved in NEW the Club 420. Students learn how to sail backwards and without a rudder; how to fly a spinnaker and trapeze; as well as advanced sail theory. Successful students will receive Rock the YAC either their Bronze IV or Bronze V. Pre- (13 - 18 yrs) requisite White Sail III. Come and rock out with Belmont Location: CF Sailing Association, 1001 Maplebank parks very own talented band “Fatal Road Injection” performing live at the YAC. PSP BR1 July 26-Aug 6 9-4pm $382 There will be contests, tons of music, PSP BR2 Aug 23-Sept 3 9-4pm $382 and much more! Location: YAC PSP Fri June25 7-10pm Extreme Adventure Camp YAC ID or $2 drop in fee (age 12-16 yrs) Looking for some adventure this summer? Join us for 2 exciting and unique 3-day PSP Hockey Camp help develop local youth programs. Busy? adventure camps. Each camp is loaded (age 6 - 16 yrs) No problem. The Council meets when it is with a variety of adventure activities such as There is no better way to get out of the convenient for them! This is your chance to kayaking, paintball, skim boarding, tubing summer heat than to get on the ice for be heard and make things happen! A great and much, much more. Do not miss your our one-week hockey camp. Children and opportunity for volunteer and work experi- opportunity to have some radical adventure youth will learn and enhance hockey skills ence, leadership, and planning! Call CPAC this summer! in an atmosphere focused on fun, participa- for details 250-363-1522. Location: Drop off and return - CPAC tion and lots of hard work. PSP is proud to PSP July 12-14 9am-4pm $125 welcome back the Len Barrie Hockey Acad- Youth Intro to Sailing PSP Aug 9-11 9am-4pm $125 emy to our military community. To register (age 7 - 18 yrs) or for information call 250-363-1009. Cost This is a 3 hour introduction to sailing. Movie Nights at the YAC includes jersey. Lunch plans available at $7/ Designed to minimize time in the class- (age 13 - 17 yrs) day. Dry land and pool training included if room and maximize time on the water, this Join us at the YAC for pizza, pop, and mov- available. Goalies welcome. course is for those who want to experience ies! Pick up our monthly activity schedules Location: Wurtele Arena sailing for the first time but aren’t ready to at the YAC for more information. PSP Aug 23-27 8:30am-3:30pm $310 commit to a week long program. June 24 1-4pm $60 Outreach YAC Drop In June 26 1-4pm $60 The MFRC recognizes that the needs of (age 13 - 18 yrs) youth in the military family community are Are you looking for a funky space to watch Youth Leadership Program diverse. We are pleased to offer one-on-one movies, play video games, listen to music, (age 13 - 17 yrs) support - as well as resources for individuals learn a craft, or just hang out? The YAC If you are interested in working with and agencies that support youth. Please call is the place to be! Pick up our monthly children, this is the program for you! This 250-363-2640 to learn more. calendar of events at the YAC that include program will teach you leadership, com- Spa Nights, Wii and RockBand Tourna- munication, risk management, program Pizza, Pop & Movie Night ments, Sports Nights, and much more! planning, age group characteristics and (all ages) Membership fees will go towards new behavior management - all the skills neces- Stretch out, get comfy, and experience the programming and services. sary to work with children, especially in newest DVD’s on our big screen. We’ve got Location: YAC a summer camp setting. This fun-filled a great sound system, high tech video pro- PSP Fri & Sat 7:30-10pm program will also include a minimum 35- jector, and tasty treats! A great way to spend $20 membership fee military Apr-Mar 2011 hour practicum. Once completed you will a Friday evening! $30 membership fee non military Apr-Mar 2011 receive a Youth Leadership Certificate… Location: CPAC $2 drop in fee anytime something else great for your résumé! PSP Fri May 28 5-7pm Movie Free, $2 per Location: CPAC pizza slice, $1 per pop Youth Advisory Committee PSP Sat Jun 5 9am-3pm $30 military/ Be a leader in your community This oppor- $50 non-military tunity allows you to speak your views and CFB Esquimalt / MARPAC Activity Guide • 27
  • 30. Adult CFSA Summer Sailing School 2010 CFSA SUMMER SAILING PROGRAM PRICING 2010 Esquimalt Harbour is an excellent COURSE DND MEMBER NON-MEMBER protected area that provides safe sail- Youth Intro $60 $70 ing conditions for students learning to sail. Canadian Forces Sailing Association Opti Wet Feet $148 $174 (CFSA) has a strong tradition for provid- Opti Level 1 $192 $225 ing the best in sail training and for host- Opti Level 2 $192 $225 ing world-class regattas. We offer sailing Opti Race $192 $449 courses for all DND members and their families as well as a limited number of en- White Sail $382 $449 rollment spots to the general community. Bronze Sail $382 $475 To register call 250-363-1009. For more Adult White Sail $212 $249 sailing info call 250-385-8873. Contact Adult Bronze Sail $294 $345 CFSA at or by email at Intro to Sailing $60 $70 These prices do not include GST or HST. Group Experiences A 10% discount will be applied for registrations before June 1, 2010. We can design a sailing experience tailored to your group, whether it be a CYA White Sail little fun and relaxation at the same time. school PE program or a corporate outing. A National Standard, the White Sail Call to see if this group is right for you. Sailing is a great way to experience the courses introduce the novice to sailing An initial mutual interview is required outdoors as well as to learn cooperation safety, terminology, knots and sail theory. to access the group and gives women an and teamwork. Tailored to meet adult needs, students sail opportunity to explore what they hope to in the Albacore and 420 dinghies. Upon cover. Register at 250-363-2640 (toll free: Private Lessons completion you will be able to sail on all 1-800-353-3329). Haven’t been sailing in a few years? Just points of sail. Location: Varies took a lesson but want to brush up on a Adult White Sail AW1 Tues & Thur June 1-24 MFRC 580 May 17, June 21, July 19, Aug 16 few things? With undivided attention a 6-9pm 6-9pm $5 per session private lesson can take your sailing to the $212 Adult White Sail AW2 Tues & next level, as well as being flexible to your Thur July 6-29 6-9pm Family to Family Connections busy schedule. $212 Connect with other parents of children with learning disabilities, behavioural Intro to Sailing CYA Bronze Sail IV challenges, autism spectrum disorder, and This is a 3 hour introduction to sailing. (Pre-requisite White Sail III) other special needs who understand the Designed to minimize time in the class- An Introduction to advanced sail tech- military lifestyle. In each session, we will room and maximize time on the water, niques, students learn how to sail back- have a speaker introducing and discussing this course is for those who want to expe- wards and without a rudder in order to a topic of the month. Families will also rience sailing for the first time but aren’t better understand the forces that control have the opportunity to share stories, re- ready to commit to a week long program. a sailboat. sources and support each other in the role Courses are offered for Youth and Adult. Dates on request, includes 45 hours of of parenting a child with special needs. May 30 1-4pm $60 instruction. Call 250-363-2640 (toll free: 1-800- 353-3329). (Please note: check www. for monthly topics). CFSA Sunday Fun Sail Evening Women’s Circle Location: CPAC Drop in sailing every Sunday from 12 - Do you want another reason to get out MFRC 561 Mon May 10, June 11 6-8pm 4pm. Open to DND members, students of the house this summer and meet other and former students of CFSA. Partici- women? Are you looking to connect with pants can take out a boat and an instruc- other women, especially while many ships Giving Hope - Transitions tor will be present to assist and supervise. are away? This may just be the monthly through Grief and Loss A great opportunity to practice your skills group for you. Learn more about yourself Do you want to help your children cope or take the family for a spin. while learning more from others. Con- with loss while managing your own grief Location: CF Sailing Association, CFSA, 1001 nect with yourself on a deeper level. and loss due to death, divorce, separa- Maplebank Road This group will help you to take time for tion, deployment, relocation or any other Sun July 4-Aug 29 12-4pm $10/adult, $5/child yourself, set your priorities and have a painful life transition? Group meets at 28 • CFB Esquimalt / MARPAC Activity Guide
  • 31. Adult the same time as some of the Rainbows How To Talk So Kids Will Listen - In Step with Emergency groups for children with grief and loss. How to Listen So Kids Will Talk Preparedness Adults can attend an orientation session Are you tired of yelling at and pleading A Single Step Counts in Building a to learn more. Interested? Visit the MFRC with your child? This longstanding, suc- Disaster Resilient Community to register or call 250-363-2640 to be cessful workshop helps you with the hard- The first week of May is Emergency waitlisted for the Fall session. est job you have: being a parent. Discover Preparedness Week. Join us for a free effective ways to connect with your child. informative session that will help you and Group Teen Triple P - Positive Find out how to listen and understand your family become better prepared to Parenting Program your child’s concerns and how to help face an emergency. Register by May 5 by It is up to you as a parent to decide which your entire family cooperate at home. calling 250-363-2640 (toll free: 1-800- values, skills and behaviours you want to This program will result in more coopera- 353-3329). encourage in your child and to develop tion from your child than all the yelling Location: CPAC your own approach to dealing with your and pleading in the world! Bring your MFRC 513 Sat May 8 1:30-3:30pm child’s behaviour. The Positive Parenting lunch, beverage provided. This session ex- Program provides simple solutions to make plores helping children deal with feelings, engaging cooperation, and alternatives to Meditation for Beginners parenting easier. Triple P Teen is a six-week course designed for parents dealing with punishment. Register at least 3 business Are you interested in stress reduction? the ups and downs of raising children ages days in advance by calling 250-363-2640 Meditation is the art of focusing 100% of 11 to 15. Please register by April 9 by call- (toll free: 1-800-353-3329). your attention in one area. The practice ing the MFRC at 250-363-2640 (toll free: Location: CPAC comes with a myriad of health benefits 1-800-353-3329). MFRC 581 Sat June 5 10am-4:30pm $15/ including increased concentration, de- Location: CPAC individual or couple creased anxiety, and a general feeling of MFRC 530 Thur Apr 22-May 27 6:30-8pm Free happiness. Learn how easy mediation can be by using the tendencies of the mind Infant and Toddler CPR and to exceed its limitations. This course will Hatha Yoga Safety teach you 4 different techniques that will Hatha Yoga emphasizes health & well- Learn about safety, first response and help still the mind and body, and reduce being through breathing, postures & CPR from a qualified CPR instructor and stress. Please wear comfortable clothing, concentration. Calm your mind and focus a registered nurse. This workshop will be bring a small cushion or pillow, and a your awareness with a blend of exercise of interest to new and expectant parents light blanket, and water. and relaxation techniques. Whether you’re and anyone who cares for infants and Location: CPAC in the market for a healthy new exercise toddlers. Register by May 5 by calling PSP Sun May 16 & 30 1-5pm 2/$99 regimen or a temporary fused infinite 250-363-2640 (toll free: 1-800-353- consciousness, Hatha Yoga may be worth 3329). Military Family Business Group investigating. This is a combined level one Location: CPAC and two class, taking into consideration The Military Family Business Group MFRC 512 Wed May 12 6:30-8:30 pm $10 each participant’s knowledge base and meets twice a month to share ideas on experience. You will be challenged yet business, network and find support in a focused to work at the best pace for you. positive environment. Are you connected Location: CPAC to the Canadian Forces and self-employed? PSP Wed May 5-26 4:30-5:45pm 4/$30 Are you looking to become self-employed See us for all your Car Care Needs! Now servicing commercial trucks Mu ff ler Tune-UP Brakes Lube & Oil 10% Military Discount CANEX FINANCING AVAILABLE HOME OF THE TIRE EXPERTS 610 Herald St • 250-382- 6184 | 105-2924 Jacklin Rd • 250-478-2217 CFB Esquimalt / MARPAC Activity Guide • 29
  • 32. Adult but want help on how to do it? Are you registration, call 250-363-2640 or e-mail Stability Ball employed but want to take on a small This class will include cardio, muscle ton- business in order to collect extra income ing (including using a stability ball) and and enjoy the tax advantages? This could Spin Plus+ stretching. Come and get fit! Must have be the group for you. Contact Nicola Challenge your cardio and tone up the your own ball, weights will be provided. Greeley at nicola.greeley@travelcounsel- lower body with a 40-45 minute spin class No class January 21, March 18. or phone 250-590-0124 for more guaranteed to make you sweat. Add upper Location: CPAC information. body strengthening exercises while still PSP Thur May 27 - June 24 7-8pm 5/$37 Location: Serious Coffee (27-1153 Esquimalt Rd) on the bike and you’ve got Spin Plus+! 1st Tuesday of month 6pm A full body and cardio workout in one Triple P - One on One Location: CPAC class. Water bottle and small towel highly 3rd Tuesday of month 6pm Consultation recommended. Triple P offers one-on-one consultations Location: NAC Upper Gym Parent Education and Support which will assist you with strategies and PSP Tues May 4 - June 29 8/$70 techniques to use in your home (for Toddlers Committee (no class June 8) to 15 year olds) and promote positive parent- Are you a community-minded parent ing. For more information, please call your who wants to see more resources for MFRC at 250-363-2640 (toll free: 1-800- parents in the military community? Your 353-3329). 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 find Affordable legal resources out more about this committee or to give input into important issues. Lawyers are like doctors—they are rarely called for pleasant events. Both Dial-A-Law and the Lawyer Refer- Parent Support Circle for Military ral Service are designed to help people with little knowl- edge of the intricate legal system. They are run by the B.C. Families Branch of the Canadian Bar Association and funded by the This free and confidential group gives par- Law Foundation of B.C. ents from military families the opportunity Dial-A-Law is a free service for BC residents. It takes the law out of to share feelings, concerns, ideas and re- the “ivory tower” and brings it to the man and woman on the street. sources. The support circle is a place where You can get information on a wide variety of legal topics in clear lan- parents can receive support regarding their guage when you call this automated service or visit the website. The role as parents and develop an under- scripts, written by lawyers, explain many areas of law such as your standing of the challenges that come with legal rights, criminal law, family law, health law, small claims court, and parenting in the military lifestyle. Call the landlord and tenant rights. It’s a great place to go for questions like: MFRC at 250-363-2640 (toll free: 1-800- • Can they fire me because I got sick? 353-3329) for more information. • Can I do anything about my neighbour’s noisy dog? Please note that this is not a drop-in • What are my rights if my husband leaves and takes the kids? group. A referral to one of the facilitators • What happens if I can’t pay my credit card bill? will determine if this group is right for • Can my landlord evict me? you. • Should I buy a used car from someone selling a bunch of them from his backyard? Second Language Training - If you think you need a lawyer, call Lawyer Referral Service. You can ex- English and French plain your problems to someone who will match you with a lawyer in your Are you posted to a bilingual base or area who specializes in legal issues like yours. It costs $25 plus taxes to francophone community? Do you need to meet with the lawyer for up to a half hour to explain your situation. This is learn or improve your French or English? a good way to meet with a lawyer, without risking huge legal fees, to see if Does your partner or your spouse feel the you actually need a lawyer. After the initial meeting, if you and the lawyer need to develop their second language? agree, you can hire them at their regular rate. The MFRC offers courses to individu- For Dial-A-Law, call 604.687.4680 (in the lower mainland), or toll free als who meet the criteria established by 1.800.565.5297 (elsewhere in BC). Or visit the website at the Military Family Services Program. Listen to scripts online. For the Lawyer Referral Service, call 604.687.3221 Courses run weekly from April to June. (in the lower mainland) or toll free 1.800.663.1919 (elsewhere in BC). There is no charge. For information or 30 • CFB Esquimalt / MARPAC Activity Guide
  • 33. Be Alarmed. Be Prepared. Mike Mclean, FR2 Fire 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 escape plan and discuss it with everyone per cent of home fire deaths happen Smoke alarms save lives. in your household. Make sure the kids in homes with no smoke alarms or no Sixty-five per cent of are involved in the planning and even smoke alarms that work. When there is have them draw out their rooms. Prac- a fire, smoke spreads fast and you need home fire deaths happen tice the plan at night and daytime with smoke alarms to give you time to get in homes with no smoke everyone in your home. Know at least out. two ways out of every room, if possible. Install smoke alarms outside each alarms or no smoke Make sure all doors and windows lead- separate sleeping area and on every alarms that work. ing outside open easily. level of the home, including the base- Choose an outside meeting place ment. Interconnect all smoke alarms (neighbour’s house, a light post, mail- throughout the home if possible. When following manufacturer’s instructions box, or stop sign) a safe distance in one sounds, they all sound. high on a wall or on a ceiling. Save front of your home where everyone can For CF/DND families who live in manufacturer’s instructions for testing meet after they’ve escaped. Make sure Residential Housing Units (RHUs), all and maintenance. Test alarms at least to mark the location of the meeting units are equipped with a smoke alarm monthly by pushing the test button. place on your escape plan. Don’t forget on each floor level and they are inter- Alarms for the RHUs have the voice to call 911…and stay calm. connected. RHUs even have the dual alarms (bilingual) included. If you have any questions or concerns, smoke/carbon monoxide alarms. This is also a great time to practice please do not hesitate to contact the Smoke rises; install smoke alarms your Family Escape Drill. Draw a home Fire Prevention Office at 363-1538. $36.95* $46.95* * Plus oil (special fluid additives extra) Expires July 31, 2010 $39.95* $59.95* 250-475-2323 CFB Esquimalt / MARPAC Activity Guide • 31
  • 34. Francophone Cours de langue seconde - service offert en français ou dans d’autres Service de renseignements en Anglais et Français langues que l’anglais? Communiquez avec français nous pour que nous puissions les contacter Le CRFM offre des cours de français et Vous cherchez des activités pour adultes et partager cette ressource avec le reste de d’anglais à l’intention des membres des ou enfants en français, comme le tourisme, la communauté militaire. Si vous êtes à la familles des militaires pour faciliter leur par exemple? Vous désirez socialiser avec recherche d’un service offert dans une au- intégration dans la communauté. Les d’autres francophones, participer à des tre langue, n’hésitez-pas à nous contactez cours sont sans frais et un service de garde activités sociales ou culturelles en français au 250-363-8398 ou par courriel: carolle. subventionné est disponible. Pour de plus ou simplement, parler dans votre langue amples renseignements et pour inscription maternelle? Vous aimeriez savoir où l’on contactez-nous au 250-363-0101 ou par peut trouver des produits de la culture courriel à Bénévolat québécoise dans le Grand Victoria et la Aimeriez-vous faire de nouvelles connais- Vallée du Cowichan, tels que la poutine, Second Language Training - sances, avoir du plaisir tout en pratiquant le sirop d’érable, la viande pour la fondue votre langue seconde dans un environ- chinoise, les livres ou la musique? Nous English and French nement anglophone ou travailler dans sommes à votre écoute. Contactez le Are you posted to a bilingual base or votre langue maternelle? Le CRFM vous service d’information en français au 250- francophone community? Do you need to offre l’occasion de travailler comme bénév- 363-8398 ou par courriel: carolle.dionne@ learn or improve your French or English? ole sur un projet ou une activité qui vous Does your partner or your spouse feel the intéresse. Venez nous rencontrer! Pour ob- need to develop their second language? tenir de plus amples renseignements, vous The MFRC offers courses to individuals Échange de livres francophones pouvez nous contacter au 250-363-2640 who meet the criteria established by the Vous avez des livres dont vous aimeriez ou par courriel au Military Family Services Program. Courses vous débarrasser et vous en procurer run weekly from April to June. There is d’autres sans débourser un sous. Pour plus no charge. For information or registra- Service d’accueil et d’orientation d’information, n’hésitez pas à contacter le tion, call 250-363-2640 or e-mail carolle. Procurez-vous la trousse d’accueil des nou- CRFM au 250-363-8398 et demandez le veaux arrivants. Venez nous rendre visite service en français. Vous pouvez égale- ou visitez notre site web et découvrez tous ment envoyer un courriel: carolle.dionne@ les services qui sont offerts en français: Bilingual Directory (French and bibliothèque bilingue, cours d’anglais et other languages) français, répertoire de services bilingues, Le Navigateur The francophone services of MFRC Es- « restez en contact » pour les conjoint(es) Ce programme est à l’intention des fa- quimalt are working on building a “French et les familles des militaires déployés qui milles des militaires ayant des responsabili- and other languages” directory of ser- habitent à travers le Canada. Vous êtes à tés et des besoins spéciaux vices available in Greater Victoria and the la recherche d’un médecin, un coiffeur, Dans notre communauté militaire il y a Cowichan Valley. If you want to promote une gardienne ou tout autre service offert des familles qui ont des responsabilités your multi-lingual business or if you know en français dans le Grand Victoria et la particulières : certaines d’entre elles pren- a service offered in French or another Vallée du Cowichan? Veuillez contacter nent soin d’un enfant avec des besoins language other than English or are aware l’assistante francophone en information spéciaux, vivent avec un conjoint(e) ayant of an employee that have those language et références si vous avez des questions ou un problème de santé ou encore doivent skills, please let us know. If you are looking désirez de plus amples informations. Vous venir en aide à leurs parents âgés. Si for services, contact us by phone at 250- pouvez nous joindre au 250-363-8398 ou votre famille a des responsabilités et des 363-8398 or by email at carolle.dionne@ par notre ligne sans-frais au 1-800-353- besoins spéciaux, le CRFM peut vous 3329 ou par courriel: carolle.dionne@ aider à trouver les ressources et le soutien dont vous avez besoin; que ce soit lors Répertoire de services bilingues N’oubliez pas de visiter notre site web au d’un déménagement, d’un plan d’aide (Français et autres langues)! durant un déploiement ou encore vous Les services francophones du CRFM aider à vous orienter. Nous pouvons vous d’Esquimalt est en train d’élargir son Nous sommes à votre écoute aider à trouver les services que vous avez répertoire de services offerts en français Vous désirez participer à des activités avec besoin! Pour information, vous pouvez et dans d’autres langues dans le Grand d’autres francophones, n`hésitez pas à con- appeler le 250-363-2640 (Ligne sansfrais: Victoria et la Vallée du Cowichan. Vous tacter l’assistante francophone en informa- 1-800-353-3329) ou par courriel à carolle. découvrez par hasard un employé qui parle tion et références au 250-363-8398 ou par français? Vous aimeriez faire connaître un courriel: 32 • CFB Esquimalt / MARPAC Activity Guide
  • 35. Navigator 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 find the services you need! For information, call 250-363-2640 (toll free: 1-800-353-3329). 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 a new topic will be discussed and guest speakers will be invited. an operational injury, local resources for families with a child or Check out the Adult section of this guide for more information. adult with special needs or a health concern, information and resources for families supporting an aging parent, a new pilot Navigator Family News project Childcare Portal for CFB Esquimalt, toolkits for families, The Navigator Family News is a bi-monthly newsletter that high- national resources, and up-to-date news articles about a variety of lights a topic of the month, provides resources for families and topics. Check it out at! shares inspirational stories. You can get your copy from the news section of or your local MFRC. Family to Family Connections This group is designed for parents who have a child with a learn- ing disability, behavioural challenge or special need. Each month NO PRESSURE. NO OBLIGATION. JUST GOOD ADVICE. • No Credit • Bankrupt 2009 We Support the Canadian • Divorced Better Business Bureau Forces • Slow Credit Torch Award Winner Rates from 5.24% O.A.C. The Workin’ Folks Car and Truck Store • 1658 ISLAND HWY • PHONE: 250-478-1128 D#10234 Apply Online: WWW.CAR - CORRAL .COM CFB Esquimalt / MARPAC Activity Guide • 33
  • 36. Aquatics POOL SCHEDULE May to August 2010 Time Mon Tues Wed Thurs Fri Sat Sun AM MARPAC Tri Club & MARPAC Tri Club & MARPAC Masters Lengths Masters Lengths Masters 6-7:30 6-7:30 6-7:30 6-7:30 6-7:30 Military Bookings Lengths Lengths 7:30 - 11:30 Swim Swim Scheduled training only. Hot tub, steam room and leisure pool are closed. 9-10:30 9-10:30 Noon Swim Noon Swim Noon Swim Noon Swim Noon Swim Family Swim Family Swim 11:30-1 11:30-1 11:30-1 11:30-1 11:30-1 10:30-1 10:30-1 Noon Hour Aquajog Noon Hour Aquajog PM Aquafit Aquafit Military Bookings Lengths Lengths 1-4 1-3 1-3 Scheduled training only. Hot tub, steam room and leisure pool are closed. Everyone Everyone Lengths & Kayak Lengths Swim Kayak Lengths Swim Welcome Welcome Lessons Club 4-6:30 Club 4-6:30 3-8 3-8 4-6:30 4-6:30 4-6:30 *Aqua *Cardio Blast *Aqua *Cardio Blast *Swim lessons Bootcamp 6-7 Bootcamp 6-7 Lengths Lengths & Lengths Everyone 6:30-8 Leisure 6:30-8 Welcome 6:30-10 6:30-10 Closed Closed Everyone Everyone Everyone Welcome Welcome Welcome 8-10 8-10 8-10 MARPAC Masters for information. Leisure pool, hot tub and steam room are Contact John McManus by email at john.mcmanus@forces. open. or by phone: 250-655-6460 or for more information Family Swim visit Hot tub, leisure pool and Bring the whole family in for some fun in the pool! Enjoy the steam room are open. tot and main pools with all the toys you need! Lengths Swim Lengths & Lessons Lap swimming only in main pool. Hot tub, leisure pool and Lessons are Red Cross Swim Preschool and Kids. Child/ steam room are open. Adult private lessons when scheduled. Lane swimming will Noon Swim be limited at the height of lessons. Lap swimming only in main pool. Hot tub, leisure pool and Everyone Welcome steam room are open. Please note: during aquafit, lap swim- Enjoy relaxing in the hot tub, tot or main pool. All toys ming is limited to two lanes. available for use - please ask lifeguard on duty. Two lanes Kayak Club reserved for lap swimming. Contact the Chief Instructor, Ron McClintock at 363-7049 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. 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. 34 • CFB Esquimalt / MARPAC Activity Guide
  • 37. Aquatics Aquafit Classes AQUAFIT SCHEDULE Aquatic Exercise classes focus on utilizing the properties of water to create an envi- Shallow H2O Aquafit Join our instructor for a moderate to intense cardiovascular work- Tue/Thur ronment that minimizes stress and strain out that uses water resistance to stretch and tone. 12:05 - 12:50pm on joints while meeting personal fitness needs. This is an excellent exercise option for those in various stages of pregnancy. AquaJog Low impact, high cardio class! Great for people with leg or knee Wed/Fri injuries. Also a great alternative for any workout! 12:05-12:50pm Aqua Bootcamp This class will offer the same low im- Cardio Blast Get your heart rate up with this intense aquafit class. This workout pact, high cardio as all water exercises will challenge you while increasing your cardiovascular and muscu- Wed/Fri classes with a little extra burn. Abs, squats, lar fitness. Comfort in deep water required. 4:30-5:30pm lunges, and push-ups will be introduced * Registration Required on deck developing your core, lower and upper body. This class will use a variety of NEW Aqua Bootcamp equipment in and out of the pool. Bring Another great class in the pool. Combination of land based exer- your water bottle and get ready to sweat. cises and water cardio. Great for anyone who wants a great upper, Tues/Thur Tues/ Thur 6-7pm 10 classes/ $40 lower and cardio workout! 6-7pm Apr 6-May 6 *comfort in deep water required* May 18-June 17 *Registration Required* June 29-Aug 3 (no class July 1) Registration cut off one week prior to start AquaJog land while you recover, aqua jogging can date. Low impact, high cardio workout! If actually be an excellent alternative to help you’ve suffered certain kinds of knee or leg you stay fit. injuries that keep you from running on Wed & Fri 12:05-12:50pm Free • Quality Canopies from Leer and Arrow HORNBY’S • Tailgate Covers • Truck Steps • Cross Boxes and more CANOPY Gor ge R dE Hillside Ave CITY 2745 Douglas Street Doug Military Gov’t St Email: Discount las St Tel: (250) 383-3214 • Toll Free: 1-800-521-7011 Fax: (250) 383-3247 Pacific Village II 1445 Craigflower Road Rentals Centrally Located 1, 2 and 3 bedroom units Parking Included Fridge/Stove Included On Main Bus Routes Pets: Cats Only Close to Schools, Admirals Walk, Gorge & CFB Esquimalt 385-2250 CFB Esquimalt / MARPAC Activity Guide • 35
  • 38. Aquatics GROUP LESSON PRICES The HST is Coming! REGULAR/GYM MEMBER NON-DND Register before July 1 STARFISH- $29.75 / 7 lessons $36.75 / 7 lessons to save the extra 7% LEVEL 5 LEVELS 6-10 $35 / 7 lessons $44.66 / 7 lessons Cardio Blast Work on core stability while getting an excellent cardio and strength workout. This Assessments class uses a variety of aquafit equipment in- Unsure which level to register your child in, or are they moving from preschool to school age les- cluding aqua-jogger belts, foam dumbbells sons? Book a private lesson with an experienced instructor. and noodles for a low-impact, high-energy Call the Aquatics Supervisor to book a free 15-minute assessment at 250-363-4070. workout. This class is a moderate to intense level. Comfort in deep water is required. Wed & Fri 4:30-5:30pm 10 classes/ $40 Friendly Reminders Apr 7-May 7 • Please ensure your child showers before entering the pool. May 19-June 18 • Please make sure children do not eat a large meal prior to swimming. Small snacks are best. June 30-July 30 • Please make sure your swimmer goes to the bathroom before entering the pool — we do not Aug 11-Sept 10 want to have to close the pool due to accidents. Registration cut off one week prior to start • Children who are not toilet trained must wear a bathing suit and plastic swimming pants or date. swim diapers in the pool. • We love meeting parents, so please feel free to walk your child over to the class on the first day. Noon Hour AquaFit • If you have any questions or concerns about your child’s swimming lessons, please speak to the Instructor before or after class. Get moving with a 45 minute, moder- • If your child is sick, please do not bring him/her swimming. ate level aquatic workout. Noodles, foam dumbbells and other equipment may be used to improve strength, flexibility and PRIVATE & SEMI-PRIVATE LESSONS stamina. Tues & Thur 12:05-12:50pm OPTION PRIVATE LESSONS SEMI-PRIVATE LESSONS Cost includes both participants Swimming Lessons A) 1 x 30 minutes Regular/Gym member: Regular/Gym member: • Red Cross Preschool $15 $18 • Red Cross Swim Kids • Adult Private Lessons Regular/Gym member: Regular/Gym member: B) 5 x 30 minutes Our instructors are ready to jump in and $67.50 $81 get wet with your kids as they learn to swim or to help them polish up on their Regular/Gym member: Regular/Gym member: strokes. Did you know that on average C) 10 x 30 minutes $120 $144 a swimmer can burn as many calories in an hour as a runner who runs six miles in Please register at the Kiosk. Cancellation Policy: all private lessons must be cancelled by one hour? So get ready to try our lessons, 6pm the night before your lesson. Please call the Aquatic Supervisor at 250-363-4070 to adults or children, and have some fun in cancel your lesson. Only lessons cancelled within this time frame and through the Aquatic the pool with the entire family! Supervisor will be given a make-up lesson. New dates and times! Mondays: May 10-June 28 (7 lessons) Private Adult Lessons your skills to become comfortable in the (age 16yrs & up) water by learning proper technique for July 12-Aug 30 (7 lessons) After completing ‘Private Lesson Form’, breathing, kicking and surface support. *Note: No Class May 24 and Aug 2 due to you will be contacted via phone or e-mail Learn the basics of front crawl, back crawl, holidays. by the Aquatic Supervisor to set up your and breaststroke. Time: TBD at registration cut off. Register early to avoid class cancellation. lessons. Intermediate *Note: Registration cut off is the Wednes- Basic You have mastered the basics and want to day before lesson start date. No swimming experience necessary! Build continue reaching towards your personal 36 • CFB Esquimalt / MARPAC Activity Guide
  • 39. Aquatics GROUP CHILD & YOUTH LESSONS Preschool Levels and Levels 1-5 are 30 minute lessons Levels: 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, floats 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 first 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 floats 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 floats 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 flutter 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: Swim Kids Level 6 Front crawl and back crawl are refined, 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 first surface dives are introduced along with the dangers of open water. The endurance swim is 300 metres. Swim Kids Level 9 Strokes are refined, butterfly 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 fitness. Participants also work on head-first shallow dives and wise choices around open water. Swim Kids Level 10 Strokes are further refined, butterfly is improved upon, scissor kick and side stroke are introduced as a warm up/cool down for fitness. An endurance swim of 500 meters will help prepare them for advanced lifesaving courses such as Bronze Medallion. CFB Esquimalt / MARPAC Activity Guide • 37
  • 40. Aquatics or professional goals. Our instructors will Canadian Lifesaving Manual and will be customize your lessons for your specific provided on the first day of class. 100% Applicable to all Aquatics Programs: needs, using drills and equipment to im- attendance is required. Prices and times are subject to change. prove your technique. Pre-requisites: Must be 13 yrs of age by If registration is insufficient, classes will Must be able to swim 100m (4 lengths) last day of course or have completed be combined or cancelled. All partici- continuously. Bronze Star by the first day of course. pants will be notified of cancellations Location: Naden Athletic Centre pool and time changes via phone. Please Advanced notify the NAC Kiosk of any contact Swimming is part of your fitness routine Sat/Sun July 3-17 9am-1pm 5/ $130 number changes. Early registration is but you want to improve your skill and encouraged to avoid disappointment. efficiency. Our instructors can fine tune Bronze Cross your stroke; give you new workouts that (age 13 yrs & up) will teach you new drills that will help Bronze Cross teaches more advanced life- required text is the Canadian Lifesaving make long distance swims easier and faster. saving techniques and prepares candidates Manual and will be provided on the first Must be able to swim 200m (8 lengths) for NLS. Candidates will learn spinal day of class. 100% attendance is required. continuously. injury recovery of a non-breathing victim Pre-requisites: Completed Bronze Medal- Private lessons are so fun; the children do in deep water, primary and secondary lion by first day of course. not even know they are learning to swim. survey, CPR, solo and partner rescues, first Location: Naden Athletic Centre pool aid and a variety of rescue techniques. The Sat/Sun Aug 7-21 9am-1pm 5/ $130 Bronze Medallion (age 13 yrs & up) Bronze Medallion teaches the four components of water rescue - judgement, Theme Swims knowledge, fitness, and skill. Candidates A lifeguard will be leading games and will learn spinal injury recovery in shallow fun in the pool. Come out and enjoy water, CPR, solo and partner rescues, some leisure time in the pool. All ages underwater searches, first aid and a variety welcome to participate! of rescue techniques. The required text is Mother’s Day Swim Attention all kids! Bring your mum in “ for a fun swim in the pool. We’ll have a What is important is to colouring station on the pool deck for keep learning, to enjoy you to make a pretty picture for your mum to take home. challenge, and to tolerate Sat, May 8 1-3pm Free ambiguity. In the end there Hawaiian Summer Swim Aloha Summer! Come into Naden to are no certain answers. start it off right. There will be games, activities and prizes. -Martina Horner, Sat, Jun 26 1-3pm Free Radcliffe College President PICK-UP AND Delivery Services 5 DAYS Per Week WE HANDLE ALL YOUR LAUNDRY AND DRY CLEANING NEEDS Over 30 Years In The Business 388-6211 4 hour dry-cleaning AND Shirt Service till 12 Daily SATURDAYS INCLUDED OPEN MON-FRI 6:30AM TO 6:00PM SATURDAY 7:00AM TO 5:30PM 2922 Tillicum Rd., Victoria (across from Fairways Market) 38 • CFB Esquimalt / MARPAC Activity Guide
  • 41. Check out these businesses... DIRECT BILLING R1200GS Adventure PIRATE PARTY!! IN WEST SHORE L ETTHE MARITIME M USEUM ORGANIZE The Ultimate ® Riding Experience. YOUR NEXT B IRTHDAY PARTY ! Millstream Village Climb to the top of our 250-478-0123 crow’s nest, or discover the Only two things matter, Chris Kiiskila Next to Milestones hidden world of mermaids. Pharmacy Manager me and my Just choose your theme and Proud to offer DND: adventure. let our experienced guides • 10% off Pharmasave brand products do the rest! • Full service cosmetics department • Specialized compounding pharmacy services MERMAID R A • Direct Billing for DND P AR PAR PARTY!! • Plus a Postal Outlet The BMW R1200GS Adventure. C Call to book: For more information, contact Island BMW/SM Cycle 2758 Peatt Road, Victoria BC V9B 3V3 2 250-385-4222 250.474.2088 E Ext. 106 ©2007 BMW Canada Inc. “BMW”, the BMW logo and all BMW model designations are registered trademarks of BMW AG, used under license. or email: prog HARRESON’S The ONLY paintball store in town. We also provide CO2 and compressed air. BONDED INSURED , F Robert Tanguay CD We buy 250-882-8185 P military items Residential & Commercial Outdoor Gear • House Wiring • Trouble Shooting Specialists • Outdoor Wiring • Service Panel Upgrades up the hill from 4 Mile Pub • Small Jobs • House Inspections For women with single-track minds Join us on the Plus New to the sport? trails - rides for Clinics, Watch our website every skill level. getaways and for beginner clinics shop discounts. this spring. Dirty Girlz Bike Club CFB Esquimalt / MARPAC Activity Guide • 39
  • 42. It’s not always easy to win the battle against a high sugar diet, but it IS possible. Sweet Surrender? By Elese Francis, Health Promotion created from corn. T corn syrup is made True doing your own research, I will include some websites at the end of this article for you to from cornstarch which is mostly view on your own. A career in the Navy can have many chal- lenges…weeks and months away from home and family, living in close quarters, shift glucose. High Fructose Corn Syrup (HFCS) is also derived from cornstarch however, it is One of the issues with HFCS is the ease with which you can consume it and in large treated with an enzyme that converts glucose amounts without even realizing it. It is not work and interrupted sleep, trying to achieve/ to fructose and the result is a much sweeter, just the fructose itself that is of concern, but maintain physical fitness, all while confined less expensive sweetener that is added to many that it is in so much food that you are eating to a ship! One of the biggest challenges for foods, many of which would surprise the av- and due to the metabolic pathway it takes, anyone, whether on land or water, is to eat a erage shopper. The combination is anywhere our bodies are tricked into wanting more of healthy diet. Part of healthy eating is trying from 55% fructose and 45% sucrose to 80% it as it doesn’t satisfy our “sweet tooth” and to stay away from overly processed foods as fructose and 20% sucrose. at the same time, we are storing more fat in they tend to be loaded with unhealthy fats, So why is this a concern when we know our bodies. preservatives and sugar. Sugar can be found that fructose is a natural sugar that is found It is recommended that most of us should in pretty much any pre-packaged, processed in fruit? Fruit is good for you right? WELL limit sugar consumption to 10 – 12 teaspoons food. When you are away for long periods of - lets discuss… Fruit is actually about 50% a day. In 2000, the average North American time, it is difficult to not rely on these pro- glucose and 50 % fructose but fruit contains consumed 31 teaspoons a day. With HFCS cessed items let alone meet the daily require- fibre which slows down the metabolism of being in foods that you wouldn’t expect, such ments as outlined in the Canada Food Guide fructose and the other sugars. That is why as ketchup (1 teaspoon per 1 tablespoon of of a minimum seven servings of vegetables fruit juice should not be consumed in excess ketchup!), processed hotdog and hamburger and fruits (for adults). One thing you can do, and only used as an occasional treat as the fi- buns, pure fruit juice, and slim fast snack wherever you are, is recognize where added bre is removed and what is left is a concentrat- bars, it is easy to see how the amount of sugar sugars exist, how to cut back on them, and ed source of sugar. Additionally, fructose is we take in creeps up quickly. how to make healthy choices where possible. metabolized differently from other sugars and Here is a sample of some amounts of Help! I’m addicted to sugar. in fact, is considered beneficial to diabetics HFCS found in common foods: The World Health Organization recom- because it is absorbed only 40% as quickly as • a single 12 ounce can of soda: 13 tea- mends that no more than 10 per cent of our glucose and causes only a modest rise in blood spoons of sugar in the form of HFCS daily calories come from added sugars. For sugar. It also forces the liver to kick more fat • single serving of low fat fruit flavoured yo- many, that can mean one can of pop, or even into the bloodstream as it is being processed. gurt: 10 teaspoons a few servings of other foods we would be sur- Recent research suggests that fructose actu- • Hot Dog/Hamburger buns, English Muf- prised to find high amounts of added sugar, ally promotes disease and illness more read- fins: up to 2 teaspoons (HFCS helps such as canned applesauce, yogurt and even ily than glucose as glucose is metabolized in breads brown and keeps them soft) packaged hamburger buns! every cell of the body but all fructose must • Sunkist Orange drink, single serving: 10 Many nutritionists say that the problem be metabolized in the liver. The livers of test teaspoons HFCS that needs to be addressed with regard to animals fed large amounts of fructose develop • Mott’s Applesauce, single serving: 5 tea- health and our increasing rates of obesity in fatty deposits and cirrhosis, similar to prob- spoons HFCS both adults and children is sugar. And… not lems that develop in the livers of alcoholics. So here is the flip side of the argument: just any sugar but high fructose corn syrup In fact, there are numerous studies that go others in the field say there is still much to (HFCS). in-depth as to how fructose is absorbed, me- discover in how sugar works in our bodies North Americans eat more sweetener made tabolized and the various effects of it. How- and that the bottom line is that it is simply from corn than from sugarcane or beets, the ever, the purpose of this article to simply to we are eating too much sugar… period! A original form of sweetener. Until the 1970’s, bring forth some thought and awareness to- spokesperson for the Grocery Manufactur- most of the sugar we ate came from sucrose wards our sugar consumption and from what ers Association debates that at the end of the derived from sugar beets or sugar cane. Then, sources we are getting our sugar. Therefore, if day how sugar affects our weight depends on a less expensive, much sweeter product was you are interested in viewing these studies or how many calories you are taking in and how 40 • CFB Esquimalt / MARPAC Activity Guide
  • 43. many you are using. True to a degree, but and to get a realistic perspective on our eat- consider the source of this statement and ing habits. The process of both putting pen Sugar Glossary we are discussing health overall, not simply to paper and reflection takes place regularly, body weight. over a period of time and allows for learn- Here is a rundown of the various To summarize, it is my opinion that we ing and change to take place. Through this types of sugar you will find on prod- need to read our labels, look at overall sugar process, there is an intention that change or uct labels: consumption, limit it to 10-12 teaspoons a learning is desired and will (hopefully) oc- Brown Sugar: Sugar crystals con- day, and avoid products with HFCS. Eat cur. Here are some tips to use when logging tained in a molasses syrup, with a few pieces of whole fruit a day which is your food and fluid intake with the goal to natural flavour and colour; 91 to within the recommended guidelines of the make some healthy changes, such as lower- 96% sucrose. Canada Food Guide and be aware of how ing sugar consumption: (You may wish to Corn Syrup: Made from cornstarch. much sugar is in fruit juice – and include include other healthy behaviours in your Mostly glucose, can have a little that number in your daily limit of sugar in- log such as adequate physical activity, sleep, maltose. take. stress management and moderate use of al- So what can I eat? cohol). Dextrose: Commonly known as corn There are many ways to avoid added sug- • Log everything sugar and grape sugar. Naturally ars in your daily diet. Snacking is one area • What you eat, drink, activity occurring form of glucose. where many struggle to feed the “hunger • How much, time of day, emotions, stress Fructose: Sugar found in fruit and monster” and yet keep choices healthy. Here level etc. honey. Sweetest natural sugar. is a list of easy, fast and nutritious snacks that • Be specific Galactose: Sugar found linked to are easily portable and keeps your metabo- • Break down meals to food items glucose to form lactose, or mild lism fired up through the day. • Did you coat the pan in spray or marga- sugar. Snack/small meal ideas: rine, type of bread, rice, pasta etc. • ½ peanut butter sandwich (one piece • Use nutrition labels on food items. Glucose: Also called dextrose. The Whole Wheat bread with 1 tbsp. PB • Restaurants often have nutritional info human body’s primary source of en- or other nut butter) available to refer to and take home, or can ergy. Most of the carbohydrates you • Low sugar, high fibre (at least 3 grams) be researched on-line. eat are converted to glucose in the granola or cereal bar, such as Kashi • Stay status quo body. • Whole grain crackers/melba toast or WW • Do not get sloppy or lazy with your en- High Fructose Corn Syrup: Derived pita with hummus tries after a few days from cornstarch, usually a combina- • One handful of unsalted dry-roasted nuts • Be honest, do not write what you THINK tion of 55 % fructose and 45% su- or almonds you should be doing crose. Treated with an enzyme that • Individual portion of unsweetened apple- • Be careful about drinks converts glucsose to fructose, which sauce with ½ cup Kashi cereal or other • What do you put in your coffee or tea? results in a sweeter product. low fat/sugar crunchy cereal • Is soda diet or regular? Honey: Made from bees from the • Apple with 1 tbsp. PB or one string • Is juice 100% or fruit “flavoured” nectar collected from flowers and cheese • Are you staying within the Low Risk stored in nests or hives as food. • Ants on a log: celery stick with PB and a Drinking Guidelines (LRDG) with re- Composed of fructose and glucose. few raisins or walnut pieces on top gard to alcohol consumption? • Individual sized unsweetened yogurt with • Are you making water your first choice? Lactose: Sugar found in milk and a handful of blueberries added • Describe the scene milk products that is made from • One ounce turkey breast or lean meat on • Make notes that could be relevant (you glucose and galactose. whole grain crackers or ½ pita never know so try to include everything!) Maltose: Also called malt sugar. • 3 ounces cottage cheese and ½ cup straw- • Was your eating “on the run”, while at Used in the fermentation of alcohol berries or blueberries work, in the car, movie theatre? by converting starch to sugar. • Raw veggies cut up with hummus or low • What about parties or meetings at work? For more information visit: (or fat yogurt ranch dressing (read label for Bottom line, eating well is a combination google High Fructose Corn Syrup) added sugar in the dressing!) of the environment we live in and individu- • Baked tortillas and salsa als taking personal responsibility to protect fructose.htm • “Skinny” latte (non fat) and enhance their health and quality of life. • Glass of cold, skim milk Eating well now will help prevent disease da/cornsyrup.html • 1 cup cereal and ½ cup skim milk and illness before they hit and cause prob- • Air popped popcorn with flax oil (not lems. Taking control of your own health food/highfructose.html heated) or coconut oil (can be heated) and well-being is a personal choice that can • Single serve tin of tuna and whole grain be done by everyone and done immediately. chronicle/archive/2004/02/18/ crackers Even small changes can have dramatic posi- FDGS24VKMH1.DTL Changing behaviours… easier said than tive outcomes on your health and the great Information for this article came done? thing is, healthy change usually results in from these four sources. Logging is a great tool for self-discovery, further healthy choices. CFB Esquimalt / MARPAC Activity Guide • 41
  • 44. Fitness The Personnel Support Programs (PSP) any Health and Fitness topics to assist Military Fitness Training Fitness Staff are dedicated to providing your members in reaching the MPFS Sections/Units wishing to access fitness programs and services that enable the or improve their overall general health training classes developed and supervised military community to pursue an active and fitness PSP staff can help. To discuss by one of our fitness instructors can call the lifestyle regardless of knowledge, ability or details please call 250-363-4495. Fitness Coordinator to organize a schedule. fitness level. There are two fitness centres To train at either the Naden Gym or the at CFB Esquimalt: Naden Athletic Centre Hatha Yoga Dockyard FFWC please call 250-363-4495. (NAC) N88 and Fleet Fitness and Well- Hatha Yoga emphasizes health & well- If your group is looking for gym space for ness Centre at D22. Each centre has fitness being through breathing, postures & sports or self supervised training at Naden staff and fitness programs to assist you in concentration. Calm your mind and focus please call the Facility Coordinator at 250- meeting your fitness goals. Staff are avail- your awareness with a blend of exercise 363-4213. There are no sport facilities in- able from 0600-1600 for consultation. and relaxation techniques. Whether you’re side the Fleet Fitness and Wellness Centre. in the market for a healthy new exercise EXPRES/ Fitness Evaluation regimen or a temporary fused infinite Personalized Health and Fitness All CF EXPRES Tests are conducted at the consciousness, Hatha Yoga may be worth Training Naden Athletic Centre. For details such as investigating. This is a combined level one PSP Instructors are available for one-on- available testing dates and times or to book and two class, taking into consideration one guidance to help members achieve an EXPRES Test please contact your unit each participant’s knowledge base and their fitness and health goals. Please fill EXPRES Coordinator. experience. You will be challenged yet out a Training Request Form at NAC or focused to work at the best pace for you. Fleet Fitness and Wellness Centre and an Fitness & Health Lectures Location: CPAC Instructor will contact you directly to set If your unit is interested in an in-service PSP Wed May 5-26 4:30-5:45pm 4/$30 up a consultation appointment. on any EXPRES related component or Note: available for Military members only. NADEN ATHLETIC CENTRE FITNESS SCHEDULE Spring/Sumer 2010 Time Monday Tuesday Wednesday Thursday Friday 7-7:45am Push Up/Sit Up Cardio Development Push Up/Sit Up Cardio Development EXPRES Assessments Development Development 12:05-12:50pm Bootcamp Sweat Cycle Kettlebell Spin Sport Conditioning Conditioning Cardio Development Push Up/Sit Up Cardio Development Push Up/Sit Up Cardio Development Development Development Run Clinic Aqua-Fit Run Clinic Aqua-Fit PSP Fitness Instructors are also available for personal training programs and consultation by appointment. For Military members only. Combat Training: Another exciting Sweat Cycle: Cycle your way to better cardio and strength workout. This class new class to the roster! In this class health with motivating instruction and uses aqua-jogger belts, foam dumbbells participants will learn the basics of music. You control the intensity of the and noodles for a low-impact, high-energy punching and kicking as well as having class through tension adjustments. workout. their strength and cardio pushed hard! Please bring a small towel and a water Run Clinic: Looking to run? This Its 45 minutes of hard hitting action. All bottle. class focuses on running: technique fitness levels welcome! Development classes: Practice and improvement and cardiovascular training; Bootcamp: A combination of receive feedback on training methods, providing all participants with tools to cardiovascular, muscular strength, and evaluation protocols, and techniques for develop as a runner. All levels welcome. core work are mixed for a high intensity different components of the CF EXPRES Kettle Bell Conditioning: This exciting class. The classes change every day of test. Meet your instructor at downstairs class introduces kettle bells. New the week with emphasis on different fitness cell. techniques and exercises provide an components of fitness. All levels Aquafit: Get moving with a 45 minute, exciting challenge aimed to improve welcome. Come prepared to work indoors moderate level aquatic workout. Work on muscular and core strength, as well as or outdoors. core stability while getting an excellent overall conditioning. 42 • CFB Esquimalt / MARPAC Activity Guide
  • 45. Fitness Spin Plus+ Stability Ball The Fleet Fitness and Wellness Centre Challenge your cardio and tone up the This class will include cardio, muscle ton- is used primarily for fitness and sports lower body with a 40-45 minute spin class ing (including using a stability ball) and programs only, no fitness evaluations. guaranteed to make you sweat. Add upper stretching. Come and get fit! Must have All fitness evaluations will be conducted body strengthening exercises while still your own ball, weights will be provided. at the Naden Athletic Centre. on the bike and you’ve got Spin Plus+! No class January 21, March 18. Schedule and classes subject to change A full body and cardio workout in one Location: CPAC pending facility availability and class class. Water bottle and small towel highly PSP Thur May 27-June 24 7-8pm 5/$37 numbers. Please call the NAC at 250-363- recommended. 5677 or the Dockyard at 250-363-2074 to Location: NAC Upper Gym ensure class schedule is up to date. PSP Tue May 4-June 29 8/$70 Current fitness schedule brochures are also (no class June 8) The HST is Coming! available at each respective location or on the PSP website: Register before July 1 to save the extra 7% FLEET FITNESS AND WELLNESS CENTRE FITNESS SCHEDULE Spring/Summer 2010 Time Monday Tuesday Wednesday Thursday Friday 7-7:45am Push Up Cardio & Core Push Up Cardio & Core Push Up Development Development Development Development 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-Fit Weight Lifting 12:05-12:50pm Bootcamp Sweat Cycle Bootcamp Sweat Cycle Kettlebells 1:30-2pm Weight Room Orientation 2-2:45pm Weight Lifting Battle-Fit Weight Lifting Battle-Fit Technique Technique NEW! Fleet Fitness Hour: Just in time for practice skill development of various cannonball with a handle. summer, here is your unit’s chance to get Olympic weightlifting & Power lifting Sweat Cycle: Cycle your way to health with fir and have fun while building morale. movements. motivating instruction and music. You Choose from a variety of class structures Basic Circuit training: Not sure what to do control the intensity of the class through from group runs, bootcamp to flexibility. at the gym? Come out and try a quick & tension adjustments. Please bring a small We have it all! Please call to book your spot simple circuit workout with the guidance of towel and a water bottle. with PSP staff today. Two units are welcome a fitness instructor. All levels welcome. Weight Room Orientation: Learn the proper to come together, but there is a maximum Bootcamp: A combination of set-up and features of the equipment of 25 members per class. First come, first cardiovascular, muscular strength and core available at the Dockyard gym. Please served. work mixed for a high intensity class! Come check-in with PSP Fitness staff prior to the Battle-Fit: It’s back to basics with full prepared to work indoors or outdoors. orientation. body functional movements, body weight Development classes: Practice and receive Flexibility Fusion: Introducing a very exercises and hard work! Come prepared to feedback on training methods, evaluation exciting new class. Come and explore be pushed in a high intensity & demanding protocols, and technique for different beginner stretches, breathing exercises, workout! components of the CF EXPRES test. and meditation. The benefits include a Battle-Fit Weight Lifting: Learn to Kettlebells: Strength, flexibility and core more balanced mind and body. It will incorporate major weight lifting stability. Get it all with a traditional Russian increase your daily energy levels and help movements into Battle-Fit workouts & cast iron weight looking somewhat like a manage your stress. CFB Esquimalt / MARPAC Activity Guide • 43
  • 46. Sports Formation Sports from this type of sport participation due New athletes are welcome to participate Formation Esquimalt Sports organizes to sailing schedules but participation each season. Those eligible represent sports teams, leagues, and tournaments may be dealt with on a case-by-case ba- Formation Esquimalt in both the Pacific from the community level to inter- sis. Those eligible to participate are mili- Regional and, if successful, CF National national competition. The programs tary members (Regular Force, Class B or Championships. All military person- offered are: C Reservists), DND civilian employees, nel (Regular Force and Class B or C • Community Leagues full and part-time NPF employees of Reservists) are eligible to play on these • Intersection Sports CFB Esquimalt and integral/lodger teams. Full time DND or NPF civilian • Cock of the Walk (Fleet Sports) units. Military personnel undergoing or personnel may coach, manage, or offici- • Formation Teams (Pacific Regional awaiting training must be posted to CFB ate. Currently, Formation Esquimalt and and CF National Championships) Esquimalt and have authorization from 19 Wing Comox share hosting responsi- • CISM the unit CO to be eligible to participate bilities of the Pacific Region Champion- in a league. ships. Most CF National Champion- Community Leagues ships are held at CFB Borden. These leagues are held on base and are Cock of the Walk Tournaments open to both the defence team and the The Cock of the Walk is a series of CISM (Conseil International du Sport general public. The Navy 11 A Side tournaments in various sports that is Militaire/International Military Sports Co-ed Soccer League will be played strictly for sea-going units. The tourna- Council) throughout the summer and is open to ments are scheduled throughout the CISM is an international sports as- everyone. year. The dates are set in conjunction sociation composed of and open to the with the operations schedule. For more armed forces of member nations. The Intersection Sports information on the Cock of the Walk fundamental aim of CISM is to promote A variety of sports are included in the program, please contact Les Alexander at sport activity and physical education be- intersection league; ball hockey, SoSo 250-363-7813 tween armed forces as a means to foster Hockey League and slo-pitch occur world peace. This ideal is encapsulated between May and August. These leagues Formation Teams (Esquimalt Tritons) in the CISM motto “FRIENDSHIP are made up of various formation units Formation Esquimalt sports teams are a THROUGH SPORT.” or sections. Ships are typically excluded combination of base and fleet athletes. Badminton/Squash Ball Hockey Running Drop-in badminton and squash is held The Formation team participates in the Formation Esquimalt military male and every noon hour at the NAC. The Forma- Regional Championship. The winning female runners are to participate in sanc- tion teams use the drop-in sessions to team represents the Pacific Region at the tioned 5km, 10km, half and/or full mara- prepare for regional play downs held early National Championship in CFB Borden. thon runs in order to qualify for the CF in the new year. Running Nationals. Runners must meet Ice Hockey specific qualifying times available at the Basketball The Intersection League runs September Formation Sports office within one year of The Formation men’s team will advertise to April, so Hockey League will take place Nationals. The Canadian Forces National practice times beginning in September in the summer. The Formation Men’s, Running Championship is held in Ot- to be held in the NAC lower gym. The Women’s, and Oldtimer’s teams practice tawa in May. CISM Running is ongoing team also participates in a local league September to April in preparation for the through the summer months. Interested (October to February). The winner of the Pacific Regional Championships, usu- athletes should submit their resume to the Regional Championship represents the ally held in January. The winner of the Sports Office for consideration. Pacific Region at the National Champion- Regional Championship will represent the ship, usually held late February. CISM Pacific Region at the National Champion- Basketball is ongoing through the summer ships. The HST is Coming! months. Interested athletes should submit their resume to the Sports Office for con- Register before July 1 sideration. to save the extra 7% 44 • CFB Esquimalt / MARPAC Activity Guide
  • 47. 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 ✓ A I R P O RT - F E R R I E S - 2 4 H O U R S E R V I C E 250 ESTABLISHED 1959 Discount with military ID Marine hardware, retirement gifts & nautical books PROUD TO HAVE SERVED ESQUIMALT 580 Johnson St • Ph 250-386-1308 • F 250-383-7774 AND THE MILITARY FOR 72 YEARS • Victoria Flying Club Training Pilots for 64 Years • Flight training from recreational to professional • Aircraft rentals & sightseeing • Air taxi service & aerial photography Plus • Fourteen aircraft available • Pilot shop, lounge & air-side restaurant 5% Discount for • Accredited & student loan designated DND employees • Call for an introductory flight 101-1852 Canso Rd. Sidney, BC V8L 5V5 • Phone: 250-656-2833 Fax: 250-655-0910 • CFB Esquimalt / MARPAC Activity Guide • 45
  • 48. Sports Slo Pitch - Men’s and Women’s PACIFIC REGION AND CF NATIONAL SPORTS Formation Men’s and Women’s Slo Pitch teams practice late April to September. The CHAMPIONSHIP SCHEDULE 2009-2010 season runs May-September (depending SPORT REGIONAL LOCATION NATIONAL LOCATION on civilian leagues). The teams compete in Regional Championships. The winners of Basketball Nov 27-29 Esquimalt Apr 24-30 Borden the Regional Championship represent the OT Hockey Dec 2-5 Esquimalt May 15-21 Ottawa Pacific Region at the National Champion- ship at CFB Borden. Men’s Hockey Dec 2-5 Esquimalt May 8-14 Ottawa Women’s Hockey Dec 2-5 Esquimalt May 8-14 Ottawa Soccer - Co-Ed The Navy 11 A Side Co-ed Soccer League Volleyball (M/W) Apr 9-11 Comox May 1-5 Borden will run throughout the summer. For more Badminton/ Apr 14-17 Esquimalt June 5-11 Kingston information, please contact Danielle Suther- Squash land at 250-363-4068/ Meghan Kelly at Running N/A N/A May 28-30 Ottawa 250-363-4049. Ball Hockey June 15-18 Comox Aug 7-13 Borden Soccer - Men’s and Women’s Triathlon Apr 29-May 2 Esquimalt mid-July Gatineau The Formation Men’s and Women’s Soccer Teams practice April to November, and will CF Athletic N/A N/A TBD TBD continue to practice and compete indoors Challenge over the winter. The teams will compete in Slo-pitch July 8-10 Esquimalt Sep 11-15 Borden Regional Championships. The winners of the Regional Championship represent the Soccer June 3-5 Esquimalt Sep 18-24 Borden/Esquimalt Pacific Region at the National Champion- Golf July 15-18 Esquimalt Aug 28-Sep 2 Shilo/Borden ship CFB Borden. CISM Men’s Soccer is ongoing throughout the year. Interested CF Sports N/A N/A Nov 6 Ottawa athletes should submit their resume to the Awards Sports Office for consideration. Taekwondo Nov 5-8 Esquimalt mid-November Toronto Swimming Swimming Apr 9-11 Esquimalt May 20-25 Nanaimo Formation swimmers participate in the Master’s Swim Program, in both local and at a CISM Taekwondo selection/training teams will advertise practices times begin- regional meets. Formation swimmers may camps and CF Nationals. ning in September to be held in the NAC submit a resume for consideration to partici- lower gym. These teams may also participate pate in a future CISM Swimming selection/ Triathlon in local leagues. The Regional Champions training camp and Nationals which take Formation Esquimalt military male and represent the Pacific Region at the National place in May 20-25, Nanaimo BC. female triathletes are required to participate Championship, usually scheduled in April. in sanctioned races. Qualifying times must Formation volleyball players may submit a Taekwondo be met - these are available at the Formation resume for consideration to participate in a Sports office. future CISM selection/training camps. Training sessions are held at the NAC Monday, Wednesday and Friday 12noon- “ 12:45pm and Tuesday & Thursday evenings Volleyball from 5-7pm. Formation athletes may sub- The Intersection League runs October to I always turn to the mit a resume for consideration to participate April. The Formation Men and Women sports pages first, For information regarding any of the sporting events that take place at which record people’s Formation Esquimalt, please contact: accomplishments. The • Danielle Sutherland - Formation Sports Coordinator: 250-363-4068 • Meghan Kelly - Assistant Sports Coordinator: 250-363-4069 front page has nothing Or visit our website: but man’s failures. Current and upcoming programs are advertised on the MARPAC Notice Board and on the Sports Bulletin Board at the NAC. -Chief Justice Earl Warren 46 • CFB Esquimalt / MARPAC Activity Guide
  • 49. Health Promotion Strengthening the Forces offers Health and reserve), their spouses, and civilian Basic Relationship Training (BRT) Promotion Programs designed to assist employees (Public and Non-Public). BRT is a course for couples and singles Canadian Forces members, their spouses, For more information on these courses or who want to learn skills necessary to and civilian employees to take control of for spousal registration, contact the Health mitigate proven risk factors in long-term, their health and well-being. Maintaining a Promotion Office at 250-363-5621. committed relationships. Participants learn high level of health improves ones ability which factors are important to change and to perform effectively and safely on CF which skills are important to learn in order operations, and contributes to a higher Programs available to maximize the likelihood of remaining in quality of life for everyone. relationship for the long haul. Please note All Health Promotion Programs are free of in Summer 2010 BRT is not couples counselling. charge and open to CF members (regular Thur May 6, 13, 20, & 27 6-9pm (course includes *Applied Suicide Intervention all four sessions) Skills Training (ASIST) Sat July 24 & Sun July 25 9am-3pm To register for Health Promotion (course includes both days) Programs that are marked * you ASIST is a 2-day intensive and interactive must register through your Unit course designed to help caregivers learn the Training Coordinator. To register basics of suicide first-aid. Participants learn Butt Out Self Help for all other programs, or if you how to conduct suicide risk assessments Increase your success in quitting smoking are a military spouse and not a and develop plans of care for persons at and sign up for Butt Out Self Help. Drop DND employee, please contact risk. in to our clinics on Mondays and Wednes- 250-363-5621 directly. Mon June 7 & Tues June 8 8:30am-4pm days from 9 - 11 am. Appointments can Please note that course schedules (course includes both days) be made for other times. Please contact may change depending on course Mon Aug 9 & Tues Aug 10 8:30am-4pm 250-363-5532 to book your appointment demand and instructor availability. (course includes both days) today! Need Extra Space? ■ new modern facility 10% OFF ■ every locker is individually alarmed REGULAR RATE FOR DND EMPLOYEES ■ boxes and moving supplies ■ heated spaces ■ easy monthly rentals 250-478-8767 ■ commercial & residential storage MI N I S TO R A G E 1621 Island Highway,Victoria (West of the Six Mile Pub) CFB Esquimalt / MARPAC Activity Guide • 47
  • 50. Health Promotion *Creating an Addictions Free use, signs to look for in the workplace and *Dietary Issues and Workplace how to address problem use both with Supplements individuals and within the organization as This is a full day course for Supervisors A ‘must see’ if you are currently taking a whole. as required in CANFORGEN 043/09. supplements or are considering their use. Tues June 15 9am-3pm Participants gain a better understanding of Come and learn the FACTS. Wed July 21 9am-3pm the continuum of alcohol and other drug Mon July 19 11:30am-1pm Weight Wellness 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 influence 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) New Balance Victoria *Show your military ID to receive discount EVERYONE FITS HERE. 1205 Government St Victoria, BC V8W 1Y5 PHONE (250) 382–9327 SHOE SIZES 0-18 AND WIDTHS 2A-6E | MEASURING AND ANALYZING GAIT BY OUR FIT SPECIALISTS 48 • CFB Esquimalt / MARPAC Activity Guide
  • 51. Health Promotion *Everyday Eating counselling and is not appropriate for *Stress Take Charge Learn the basics about what you need to individuals with severe anger management Stress is the #1 workplace disability is- put in your body every day for you to problems. sue today and appears to be a growing function optimally. Thur June 3-24 8:30am - noon problem. Stress Take Charge is a course Mon May 3 11:30am-1:30pm (course includes all four sessions) for people who want to gain a better Thur Aug 5-26 8:30am - noon understanding of their stress reaction, (course includes all four sessions) how to increase their resiliency in stressful *Injury Prevention and Active situations, and how to learn proven coping Living (IPPA) *Nutrition 101 skills for managing their stress response Learn how the body works, understand What you eat makes a difference to how more effectively. and cope with barriers and challenges to you feel on a day-to-day basis. Nutrition Thur May 6-27 8:30am - noon engaging in regular physical activity, and 101 is a one-day informative workshop (course includes all four sessions) how to “move” your body in a safe, enjoy- to help you learn good nutrition basics, Thur July 8-29 8:30 am - noon able and effective way. including Food Basics, Metabolism and (course includes all four sessions) Wed, June 2, 9, 16, & 23 8:30am-noon Energy, Portion Control, Reading Food (course includes all four sessions) Labels and Myths and Fallacies. Mon May 10 8:30am-4pm *Managing Angry Moments “ Mon July 12 8:30am-4pm (MAM) Health is not simply the MAM teaches participants how to use *Nutrition for Physical Activity anger constructively. It is a course intended Learn what you need to fuel your body absence of sickness. for everyone as we all feel anger at various for maximum performance whether you’re -Hannah Green times. Participants gain a better under- training for your first 10 k or completing standing of their relationship with anger. an Ironman. This course is not anger management Mon June 14 11:30am-1pm ESQUIMALT TRADING LTD. Birthday Parties at a Horse FARM! BUY • SELL • TRADE PAWNBROKERS • MONEY TO LOAN Pony rides Horse care OPEN EVERY DAY Games and food. to meet all your needs Large selection of JEWELRY We supply it all. with in-store SIZING and REPAIRS Monday - Saturday 10:00am to 6:00pm 4700 Badger Place Sundays & Holidays 12:00noon to 6:00pm Victoria, B.C. Phone 250-388-6542 897 ESQUIMALT RD Fax 250-388-0881 Call Karen or Zed at Creekside 250-588-3692 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. CFB Esquimalt / MARPAC Activity Guide • 49
  • 52. Victoria’s best kept secrets Discounts make Victoria more affordable for military families By Hugh Kruzel 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 Involve your kids in finding ways to put more “money in your month.” Military first places we looked at for guidance. famlies can profit from knowing where the discounts are. The MFRC Activity Guide has been another great resource. Page 58 and 59 of the May it is not only the big ticket item saving even go to the movies only twice a year. to July 2010 CFB Esquimalt/MARPAC but the day-to-day choices that will re- Victoria restaurants just finished Dine- Activity Guide are two solid pages of A-Z ally make the difference in ending the around, but watch for site specific spe- listings of businesses that offer discounts. “more month than money” syndrome. cials. There are mid-week features, buf- Show your ID and get 10, 15, or even Whether it is Indian Food, Fish and fets, and “Appy Hour” offers. Look for 20% off the price of services or products. Chips, or Vietnamese, there are discounts new openings, anniversary celebrations, Would I drive to Ross Bay Home Hardware if you ask. And ask you must. Some sav- and even your birthday could trigger a in Fairfield for a reduced price? You bet! ings are there if you call in advance or freebie. Well, maybe just a slice of pie Capital Iron sells everything: from soup to make a long-term commitment. Physi- and a candle. Make mine pecan, please. nuts, and shower curtains to espresso ma- cal training, boxing, gyms, and Yoga may Not all specials are published. Go to chines. And you can have it all at 10% off. require you purchase monthly or year- Butchart Gardens in uniform or with prop- Flipping through the Guide you will dis- long memberships to get the best deal. er ID and you can put away the credit card. cover there are many other savings to be Mortgages, Legal and Tax services are all The challenge is for families left when found. Buy one-get-one-free is one of my available at a better price. Scan the CAN- partners go on operation. Some busi- favourites. But be aware there may be con- EX Military Discount Pocket Guide. Read nesses accept the Naden/Dockyards ditions. Read the small print and avoid The Lookout, The Time Colonist, Monday gate pass and others want to see of- any conflict or misunderstandings. Show Magazine and neighbourhood publica- ficial DND employee photo ID. your coupons and asks for clarification if tions with a pair of scissors close at hand. Get your kids to order SPC discount cards things seem complicated. Watch for stale- Yes, coupon clipping can be a game. In- and there are year-long and weekly discounts. dates, black-out periods and exclusions. volve the kids and make the connection For pre-teens wearing size 13 runners car- Choosing where to have your car repaired between saving and smart shopping and rying Student ID is the key to proving they or serviced could reduce the bottom line by offer to put half of what is saved into are only 12 and therfore pay child fare. maybe more than several hundreds of dol- their hands. 5 dollars off and you would One of the best deals is VIA Rail. In past lars. Many auto manufacturers also offer a still be ahead $2.50. Watch out world! years there has been a program that can’t be CF price program. Remember to inquire, Combine your purchasing with AirMiles, beat. Half-price companion and free passage because they may not tell. Now, here we Aeroplan or other reward programs. for member could create that cross-Canada could be talking about thousands of dollars. Maximize points from groceries at Safe- adventure you have always dreamed of. But, remember the old saying about way and redeem for fuel certificates Shop with intention. Always bring a list. looking after the pennies and the dol- from Shell. Cineplex has a ticket and Pack coupons! Be prepared to save. Ready lars looking after themselves? I believe concessions card that is a must if you Aye Ready! 50 • CFB Esquimalt / MARPAC Activity Guide
  • 53. Clubs Amateur Radio Club Auto Hobby Club PSP Club Contact List The Base Amateur Radio Service (BARS) The club has been in operation for nearly Amateur Radio provides, in the event of a disaster, emer- sixteen years and has provided members Jack Dennet 250-385-7833 gency backup communications for the with tools and equipment to be able to Base with various civilian agencies. The perform everything from oil changes to Aquarius Diving club promotes amateur radio operating rebuilding engines. The club has two floor William Slater 250-363-2630 techniques and technical skills and assists hoists, a tire changer, wheel balance, brake Auto Hobby Club members in preparing for the Basic and lathe and welding capabilities. We also Phone 250-480-0191 Advanced License exams administered have a computer diagnostic machine for CFB Esquimalt Power Boat Club by Industry Canada delegated examiners. the newer computer-controlled vehicles. 250-360-0905 The club meets every Mon evening at The Club provides the necessary tools bldg 1003 Albert Head and has been in required too get the job done. The Auto CFSA Sailing Club House operation for 25 years. They have a well- Hobby Club is more than a self-help repair 250-385-2646 equipped station and sizeable antennas shop. They offer a reliable repair centre for Golf Association for HF and VHF operations, as well as a families of Auto Club members when the Gilles LeBlanc (W) 250-363-3719 repeater station with auto patch. member is out on deployment. The club is (H) 250-474-7767 proud to be able to assist our members to Karate Aquarius Scuba Club enjoy a better quality of life. Mike Maxwell 250-363-4700 Caution Scuba diving can be addictive! Our hours of operation are Mon, Thu This popular scuba club has been running and Fri 6-10pm, Sat/Sun 9am-5pm. A cus- Kayak todian is always on duty and will offer the for over 25 years and has one of the larg- Keith Laverty 250-363-2147 members assistance if required. est memberships of active divers in the Medieval Club CF. The club owns and operates it’s own Troy Dierk 250-642-0584 24 Foot custom built aluminum dive boat CFB Esquimalt Power Boat Club Model Railroad (Aquarius II) with room for 10 divers The CFB Esquimalt Power Boat Club Fred Madill 250-363-7472 and a towable mobile air compressor. The is a Personnel Support Program (PSP) club offers a wide variety of courses at a sponsored, family oriented facility that Motorcycle Safety significant discount compared to those promotes safe boating and conservation Al Thomson 250-363-5088 found elsewhere, starting with the entry of the marine environment while enjoying Pacific Camping Club level Basic Open Water through to Di- the benefits of living on the west coast. Dick Dubeau 250-363-5980 vemaster. We also offer specialty courses The clubhouse, mooring slips, storage Ranch Point Boat such as: Enriched Air/Nitrox, Wreck compound, and servicing bays are located Jeff Manney 250-468-5002 Diving, Drysuit Diving, and Photogra- at Work Point Barracks. The Club spon- phy. These courses are instructed from sors four major fishing derbies and BBQs Squash our teaching facility/clubhouse located at per year, with cash prizes and other awards Karl Hoener 250-363-4999 Naden (beside the BOR) with pool ses- that are presented to participants. There Taekwondo sions taking place in the close-by Naden is no entry fee for the derbies and no Chris Jenkins 250-363-1031 pool. The club also encourages local div- charge for the BBQs, however, you must ing with frequent boat and shore diving be a member to participate. The facility Triathlon opportunities as well as dive buddies for has 100 berths for powerboats that are David Dallin 250-363-7342 both new and experienced divers. Boat less than 30 feet in length. Serving CF WP Garden Club dives on the Aquarius II are at a greatly members have priority for berthing and Michelle Neraasen 250-380-7044 reduced rate of $12 per dive on the boat other members are placed by seniority in - that’s $24 for 2 Dives as opposed to $99 the club. For further information, visit plus tax downtown! The club regularly our website at, call the organizes multi-dive, family oriented clubhouse at 250-360-0905 (Thursdays weekend getaways to great dive locations are the best time to call) or contact one of “ A hobby a day keeps the all over Vancouver Island and weekly local the members of the Executive Committee. diving at such famous dive sites as: Race “Tight Lines and Happy Cruising to All”. doldrums away. Rocks, 10 Mile Point, and the wrecks of the HMCS Mackenzie and GB Church. Canadian Forces Sailing Association -Phyllis Mcginley For membership information, upcoming The CFSA is a very active commit- courses or dives please visit our website at ted group of military and civilian sail- CFB Esquimalt / MARPAC Activity Guide • 51
  • 54. Clubs Dragon Boat Club From April to September, dedicated members of “Dragon Anchors” dragon boat team practice twice weekly from 1730 - 1900hrs. Actively promoting the military, fitness, 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 for more info. ing enthusiasts whose activities include All new members are given the club’s basic Junior Program and learn to play prop- everything from casual sailing to racing kayaking course, which is included as part erly right from the start. No experience and socializing. Located at Munro Head of the membership fee. Membership fee is is necessary and equipment is available at off Admirals Road the CFSA has a full currently $50 per membership for military the gym. Clinics are held every Sat from service Marina with over 100 berths for and DND civilian employees and their 10am-12noon. See you there. sailboats, with priority allocation for Mili- family members. This course is conducted tary members. In addition, the club has a over two days, the first day being conduct- Pacific Camping Club fleet of 420’s, Albacores OPTIs, and Laser ed in the Naden pool and the second on Operates and manages the Nanoose IIs for training and racing activities. The the ocean. Once you have become a mem- Campground located on a small inlet club runs a comprehensive Learn to Sail ber, you may enjoy the benefit of signing off Nanoose Bay, about halfway between Program during the summer with courses out a kayak from our fleet of 20+ kayaks. Nanaimo and Parksville. It has approxi- for all levels of experience from begin- Additionally, Club members enjoy the mately 27 various sized campsites and one ner (age 7 and up) to expert including use of the pool on Tue and Thu evenings large Group Site all within a short walk of Instructor and Cruising courses. The club (when the club is not running a basic the natural shoreline. This campground is has an active year round racing and social course) from 4:30-6:30pm to hone their family orientated, quiet, and secluded and program. Its clubhouse is available for paddling skills or to learn the ever-popular set-up in the same manner as a provincial unit and individual social events. CFSA Eskimo Roll. Please visit our website www. campground. These is no fresh water or is also home to the Victoria Branch of the for more information. electrical power available at the camp- Disabled Sailing Association of British ground, an ablution trailer next to the Columbia. With its fleet of 12 specially Medieval Club Firehall when entering CFMETR is fitted equipped sail training and racing boats the The Base Medieval Club is a historical with toilets, showers and laundry equip- DSABC is an integral part of the CFSA social organization for the serving/retired ment. All water at CFMETR is potable in all respects. The clubhouse is open members/civilian employees/dependants for consumption. The club has operated Tue-Thu 4-8pm, Fri 4-10pm and Sat/Sun based at or around CFB Esquimalt. With successfully since 1969 under two guiding and Stat Holidays 12noon-7pm. The club this club, a member can rediscover the philosophies. Firstly, that the campgrounds can be contacted through voice mail at Medieval Ages of 600 to 1600 AD. There be left in as natural a state as possible and 250-385-2646 (Clubhouse) or 250-385- are feasts to prepare and attend, and secondly, that the campgrounds be oper- 8873 (office) and via the CFSA website at camping events all summer. If you wish to ated by the members following guidelines pursue a knighthood, or explore the arts of based on consideration of others. The Ages Past, this is the club for you. There result of these philosophies has given us Golf Association are weekly classes in dance, armoured a facility with a natural environment and The CFB Esquimalt Golf Association fighting and period fencing. New members wilderness campsites. This atmosphere is provides the opportunity for members of do not need to purchase any equipment to the result of members observing common the defence community to play golf at a start out; half of the fun is developing and sense guidelines. Check out our website, number of local courses at reduced rates. building your own gear. for details. Check out our website, at for all the details. Naden Squash Club Ranch Point Boat Club Your direct line to fun and fitness! Squash Nestled in beautiful Nanoose Bay, B.C., Kayak Club is at the top of the list of sports that home to the Canadian Forces Maritime This club offers instruction in two types of provide the most aerobic benefit. Whether Experimental and Test Ranges or CF- kayaking: Ocean and Whitewater, with an you are a seasoned player or just want to METR, the Ranch Point Boat Club offers emphasis on safety and rescue techniques. try it out, the club is for you. Join our members a safe and enjoyable opportunity 52 • CFB Esquimalt / MARPAC Activity Guide
  • 55. 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 colouring sheet and our Petiquette brochure. To learn more, visit ✂ ✂ Wiper Blades... $10off ✂ Buy 1 get one FREE with Free any 15 Litre Coolant or ✂ installation! Transmission Flush OFF with purchase of any oil change package. Must present Coupon. Cannot be combined ANY OIL CHANGE It's our Duty to your car! since 1978 with any other offer. Expires July 30, 2010 Most cars and light trucks, customer must present coupon, offer expires July 30/2010 OPEN 7 DAYS A WEEK 872 Langford Parkway -Westshore Chamber of Commerce 10% Military Discount Mon to Sat: 8 am - 6 pm *not valid with any other offers Sun: 10 am - 5pm 250-590-5678 ✂ ✂ % OFF UP TO 30military KMS TOOLS VICTORIA ll to a &erson el Tool boxes 1652 Island Hiqhway Dp Ph: 250-391-4555 DN Power tools Fax: 250-391-4554 Woodworking Hand tools Toll Free: 1-877-848-6657 Construction products Safety equipment Email: Mon-Fri 8 to 5 • Sat 9 to 5 Car parts Air tools Closed Sun Auto body supplies Compressors Outdoor power equipment Generators KMS TOOLS CAMPBELL RIVER Shop equipment Welding supplies including 1931 Island Highway Ph: 250-286-1060 Nailers in-house gas fill ups Fax: 250-286-9737 Mechanic supplies Hobby supplies Toll Free: 1-877-848-6657 Email: Mon-Fri 7 to 5 • Sat 9 to 5 Tool clearance centre Closed Sun CFB Esquimalt / MARPAC Activity Guide • 53
  • 56. Clubs to enjoy some of the finest coastal boating - 727-3042 or 250-391-9521 or by email at can develop their skills and enjoy the sport power or sail - around. When they’re not at through group rides and runs and com- sea, club members can be found maintain- petitions. We are now in our second year ing the floats or cleaning up after the river Taekwondo Club with over thirty members who actively otters, seven of whom have applied for CFB Esquimalt is pleased to offer the train and race in various disciplines includ- associate membership! Who ever thought services of a new club; Taekwondo. As one ing running events, triathlon and cycling owning a boat could be this much fun? of the newest recognized Canadian Forces events. New members are always welcome, For more information, contact the Club Military Sports, the club offers instruction experienced or not. Train hard, race hard, President at 250-456-5002. in traditional World Taekwondo Federa- and have fun. Check out our website for tion (WTF) and more modern Olympic more information at Shotokan Karate Club Taekwondo techniques to the DND com- The aim of the Karate Club is to teach tra- munity. Training is conducted Mon/Wed Work Point Community Gardens ditional Shotokan Karate, and to foster the and Fri noon hours on the lower Naden Have you thought about planting that development of karate through seminars, Athletic Centre gym floor, Tue/Thu eve- vegetable garden or keeping the house tournaments, and exposure to world-class nings from 6-7:30pm, and Sat mornings supplied with beautiful flowers but you’re karate and other martial arts instructors. from 10:30-12noon on the upper gym not sure about having one in your own Training is conducted at the Naden Ath- floor. The club is a member of both the backyard? Well, the Work Point Com- letic Centre, with children’s classes Mon/ Canadian Forces Taekwondo Association munity Garden plots, located on the Wed 6:30-7:30pm, and adults Mon/Wed (CFTA), the British Columbia Taekwondo corner of Anson and Munro Streets, are 7:30-9pm and Fri 7-8:30pm. Beginners Federation and actively competes on a available to test out your green thumb. are accepted throughout the year. Training provincial and national level. Try this new All military families no matter where you is also conducted at the Colwood Pacific program as a great complement to your live, and some community requests, will Activity Centre on Tue/Thu, with children fitness regime! be accepted. Contact Michelle Neraasen at and adults training together at 6:30-8pm. 250-380-7044 for more information. Plots For further information, contact our Club Triathlon Club range in size from 15 X 15 or 30 X 30 feet. Coordinator, Stephanie Needham 250- Running, cycling or swimming enthusiasts Naval Centennial Giftware Available from CANEX online at and at selected CANEX stores across the country: Halifax, Valcartier, St. Jean, Ottawa, Kingston, Borden and Esquimalt. CANEX also offers dual-branding opportunities and will sell to ship canteens and NRD kit shops at a reduced rate so that the final selling price is the same. 54 • CFB Esquimalt / MARPAC Activity Guide
  • 57. All Fun R cr Recreation Park P k • BATTING CAGES • GO KARTS • MINI GOLF Call for gro bookup ings WESTERN PROMOTIONS OPEN Weekends April-June 7 days a week July and August 2207 MILLSTREAM RD. • • 250-474-1961 We are part of your Military Discount Program Sign up as a NEW member with your DND ID and get a Your membership and everything $10 COSTCO CASH CARD! COSTCO sells is 100% guaranteed. Personal Shopping membership is $55 plus GST per year & includes a FREE spouse card. Tuition Free courses! Days, Evenings, Online Take the courses you need online Complete grad requirements Fulfill college pre-requisites Start now online, continue over the summer Or start in July or Sept for day and evening classes Take courses in computers, accounting, English 12, Math 11 and more Talk to our academic advisor today. English 12 on Thur evenings starts April 1st 250-391-9002 Westshore Centre & JDFDL are schools of School District #62 (Sooke) CFB Esquimalt / MARPAC Activity Guide • 55
  • 58. DIY GONE WRONG? Free Estimates Honest & Safe Fully Insured Seniors Discounts Delivery Service Non-Smoking Crew Residential & Commercial Packing Service Office Moves Emergency Moves Call the experts and save yourself the hassle. LOCALLY OWNED ASK US ABOUT OUR PLUMB PERFECT 10% Specialized Delivery Services office#250-220-9334 military - we can deliver anything- cell#250-418-1471 P L U M B I N G S E RV I C E S discount even your items bought on 250-883-7270 Helping You SAANICH 250 477- 5353 110 -4460 Chatterton Way 1-800-461-5353 WEST SHORE 250 474-4800 501-1913 Sooke Road 1-866-806-0981 Is What DOWNTOWN 250 384-7663 1075 Pandora Avenue SOOKE 250 642-6361 6739 West Coast Road 1-866-806-0982 1-800-461-5353 We Do OAK BAY 250 592-4422 1933 Oak Bay Avenue 1-800-263-4753 56 • CFB Esquimalt / MARPAC Activity Guide
  • 59. Sponsorship and Donations Events and activities at CFB Esquimalt expertise in National policies, guidelines, the NPP Sponsorship and Donations can be very rewarding – with a little help and accounting practices that govern Policy; practices for Developing Sponsor- from Sponsorship and Donations. non-public funds, and further the efforts ship Properties, Soliciting and Reporting; Uniting companies with our professional of PSP to improve the Morale and Welfare individual Procedures and Roles. Certified (and entertaining) base initiatives has of the military community. The Sponsor- as “Authorised Agents”, employees can many advantages. Businesses improve ship and Donations Department is also a then engage in solicitation of funds and their visibility, and show their support helpful resource for letter templates, com- prizes for: sports programs and tourna- of local Canadian Forces members, by munication tips, and donation sourcing ments, family-oriented events, recreation providing funding or products-in-kind advice that will improve your ability to programs, employee celebration and mess (PIK). Base and MARPAC event and engage businesses in your project. events, and many other activities targeted activity organizers are able to off-set costs, Get involved! Base and MARPAC em- to the military member. or enhance their initiatives with prizes and ployees can take a hands-on approach to Find out more about how the Sponsorship incentives to the Canadian Forces com- generating funding or support through and Donations Department can con- munity. Tapping into the link between sponsorship and/or donations. Train- nect you to the business community, and CFB Esquimalt and the business commu- ing in current policies and procedures is enhance your morale and welfare activities nity is easy - simply contact the Personnel required, and a 1.5 day course (offered – talk to us! Call 250-363-5648, or visit Support Programs (PSP) Sponsorship and in the fall) provides the knowledge you Donations team. need to solicit for any base/military event. sor3/index.htm, and submit your request Our professionals provide knowledge and Attendees achieve an understanding of: for support. CFB Esquimalt Naval and Military Museum Hours Stay up to date April and May 10am-3:30pm Mon to Fri with a subscription Closed statutory holidays Only to Headway July and August $30 per the Naval and Military Open 7 days a week year Museum’s quarterly newsletter 10am-3:30pm Mon to Sun The Museum Archives and Administrative offices You will receive issues in colour, plus information in Building 20 at Naden are open 8am-4pm, Mon to Fri. Closed statutory holidays. on special events being held throughout the year. To contact museum staff call 250-363-4312 or 250- Your subscription helps us bring you this newsletter. 363-5655. Advertise in this Full Colour Glossy Keepsake LE AD THE SAILORS TO YOUR BUSINESS A quality 6 x 9 booklet with INVITED COUNTRIES: over 76 pages highlighting the navy, CFB Esquimalt, the US Navy Chile US Coast Guard Japan International Fleet Review Thousands of Australia Korea foreign sailors and Victoria. New Zealand are coming to Victoria Call Melinda Urquhart • 250-363-3422 CFB ESQUIMALT June 9-14 NEWSPAPER & CREATIVE SERVICES CFB Esquimalt / MARPAC Activity Guide • 57
  • 60. Get your Discounts Visit for national listings AACT Financial Solutions Capital Iron Engergy Health Clinic 20% discount for all DND 15% off regular priced Discount available for athletic members on tax preparation. merchandise, with a few therapy services at Energy Health exceptions. Clinic. First three appts only. Aaron’s Sales & Lease Ownership Clearly Lasik Victoria Corneal Ensign Chrysler 10% off lease payments or Laser Centre 20% off all parts and service. 20% off retail price. Discount off laser vision correction for DND personel & Floyd’s Hairstyling for Men Inc. Aloyd Fitness Equiptment family. Call for details. 10% off regular men’s haircuts. 15% off all regular priced products. Costco Wholesale Hornby Canopy City $10 Costco cash card to all base 10-15% off select canopies. Ask Arthur Murray Dance Schools personnel when joining as a new for details. 10% off regular priced programs. member. Must show military ID. Island Highway Automotive Big Bar Guest Ranch DFH Milne Realty - Colleen Milne 10% off all automotive repairs. Military families, individuals & $200 gift certificate to RONA on groups receive a 20% discount completion of sale. KMS Tools & Equipment on accommodation in our cabins, Up to 30% discount. rooms and tipis or even at the big DFH Real Estate Ltd. - Erin campsite. Kenny Lawless Brown Mortgage Team $400 cash upon completion of 50% off home appraisal on BMP Productions sale. $150 referral fee. completed mortgage, when 20% off a one day workshop. required for funding. Downrange T-Shirt Company Bullfrog Transmission 25% off online order when Marty’s Mountain Cycle 10% off parts and labour. coupon code “pocket” is entered. 10% off all bikes and accessories. * does not apply to specials. (Does not apply to repairs.) Don’t miss the International Fleet Review June 9-14 Demonstrations by the Snowbirds & the Sky Hawks Skydiving team Fireworks Naval Parade of visiting nations Navy Rocks Concert Sightseeing tours 58 • CFB Esquimalt / MARPAC Activity Guide
  • 61. Get your Discounts Visit for national listings New Wave Telecommunications Salty’s Fish & Chips Velletta and Company Inc. 10% off lunch for DND and their 10% military discount on all legal 10% off monthly ongoing fee. family. services. Pennzoil /Ten Minute Oil Change Sidekicks Martial Arts Wade Roberts Plumbing 10% military appreciation on all 15% off regular priced programs. 15% off service calls for DND. services. Skyview Spas and Solarium West Coast Appliance Pharmasave Health Centre 15% off retail or list. 5% off sale 10% off new and rebuilt Esquimalt prices on all hot tubs & water appliances + 10% off service. 20% off all Pharmasave brand care products. items. Western Promotions Ltd. – All Sneakers Computers Fun Recreation Park Phoenix Cycle Ltd. 5% off selected merchandise. $2.00 off regular price for all 10% off motorcycle parts and activities. Discount open to accessories. Soare Contracting Inc. all DND employees and their Minimum 20% off regular rates. families. Quality Hotel Vancouver $69 military rate Oct. 1 - April 30, TD Canada Trust Westshore Sport Fishing 2010. $129 military rate May 1 - Save $100 in legal fees when 10% off all merchandise, not Sept. 30, 2010. recieving a mortagage of including fishing licences. Black out dates do apply. Not $200,000 or more. valid Jan 15 - Mar. 15, 2010 Wildplay Element Parks The Resume Hut 10% off all activities. Ross Bay Home Hardware 10% off all services for Regular 10% off mechandise - some Forces members. Woodcraft Furniture Ltd. restrictions apply. (Fairfield 15% off retail price. location only). Travel Counsellors Booking fee of $35 waived. Royal LePage Coast Capital Realty - Melinda Brake Valley Health & Fitness $ 250 gift card for buyers. Up to 10% off memberships for CF $2,500 off real estate fees for sellers. members and their families. Show your DND ID at these businesses and reap the rewards. CFB Esquimalt / MARPAC Activity Guide • 59
  • 62. Securing a mortgage A mortgage broker works for you, not the lender... a broker can shop for your mortgage. 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 offices in Victoria and Sidney. With two convenient locations and an interactive Know your options 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. T here has long been the belief that the “bank” was the best place to go when searching out a mortgage, that based as you would a medical diagnosis, a second opinion on your mortgage offer is always in your best interest. These ladies believe excellent customer service and the best mortgage products go hand in hand. They will make the mort- on your long term banking relationship While banks are limited to their own gage process as comfortable and stress free they will give you the best mortgage pos- rates and products, mortgage brokers pro- as possible and while professionalism and sible. The mortgage broker was the person vide mortgages from a variety of lenders. privacy are top priority, it is important to you saw if you had less than stellar credit This means many options are available, of- know that they will find the lowest rates and your bank had turned you away. ten with access to the same bank you may and best mortgage product suited for your In actuality, it is quite the opposite. have visited but with a better rate. individual needs. Mortgage brokers deal with all clients from The mortgage broker works for you, not Your home can be your biggest asset and the best credit to slightly bruised credit. for the lender. With one application and is deserving of the best attention to make There are many mortgage rates and prod- one check on your credit bureau, a broker sure you have the most suitable products to ucts available from an array of lenders, and can shop for your mortgage. Working with maximize your investment. Call Krista & Sherri Your Military Mortgage Specialists 60 • CFB Esquimalt / MARPAC Activity Guide
  • 63. CHEVROLET ◆ BUICK ◆ GMC ◆ PONTIAC SERVICE ◆ SATURN SERVICE Lacrosse Equinox Sierra For everything your General Motors vehicle needs... Jenner is here for you. Ask about our Military Discount Program. Visit us today at 1730 Island Hwy CHEVROLET • CORVETTE • BUICK • GMC 250.474.1211 CFB Esquimalt / MARPAC Activity Guide • 61
  • 64. 62 • CFB Esquimalt / MARPAC Activity Guide