This document is an activity guide for military personnel and their families stationed at CFB Esquimalt from May to September 2011. It provides information on recreation facilities, programs, and services available including fitness classes, sports, aquatics, volunteering opportunities, and special events. Facility details are given for locations like the Naden Athletic Centre, Colwood Pacific Activity Centre, Lampson MFRC, and Fleet Fitness Centre. Registration processes and contact information are also provided.

1. Marit iMe F o r c e s Pa c iF i c May - seP te M ber 2011
Activity GUIDE
Serving the Defence Community of CFB Esquimalt
5 tips for
taking care
of yourself
TAKE STEPS TO
BE PREPARED IN
AN EMERGENCY
Make your
next move
easier on
the kids
H E A LT H | S P O RTS | R E C R EATI O N | F ITN E S S | D E P LOYM E NT | VO LU NTE E R I N G
Military FaMily resource centre / Personnel suPPort PrograMs

2. 2500 Douglas Street (corner of Bay St.)
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VICTORIA
250-474-3883
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3. Contents
ACTIVITY PROGRAMS
Registration/Contacts..............................................................................................1
LEGEND
CPAC - Colwood Pacific Activity Centre
Facilities.....................................................................................................................2
Lampson - Lampson MFRC
Services......................................................................................................................4
MFRC - Military Family Resource Centre
Special Events .........................................................................................................10
NAC - Naden Athletic Centre
Volunteering ...........................................................................................................12
Deployment ............................................................................................................15 PSP - Personnel Support Programs
Early Years...............................................................................................................20 SH - Signal Hill MFRC
School Age ..............................................................................................................22 YAC - Youth Activity Centre
Youth........................................................................................................................24
This program guide is brought to you by
Cadets ......................................................................................................................26
Adult ........................................................................................................................28
Francophone ...........................................................................................................32
Navigator .................................................................................................................33
Aquatic Services and Pool ....................................................................................34
Sailing ......................................................................................................................39
Fitness ......................................................................................................................41
Sports .......................................................................................................................45
Health Promotion ..................................................................................................50
Clubs ........................................................................................................................51
CANEX Discount Program ..................................................................................58
EDITORIAL
Involve the whole family in your next move .....................................................11
Cooking for one .....................................................................................................14
The importance of self-care .................................................................................44 On the Cover
Financial tips for young families .........................................................................48 PO2 Chuck MacIntosh lifts weights
Boost your energy without caffeine ....................................................................56 at the Dockyard Gym with help from
MS Ben Salamon. PO2 MacIntosh won
Avoid injury while working out...........................................................................60 the Formation Health and Wellness
Grass-free landscaping options ............................................................................61 Challenge last year.
Take steps to be prepared in an emergency .......................................................62 Photo by Shelley Lipke, Lookout
Supporting
Those www.canex.ca
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 www.canex.ca
Supporting Those Who Serve www.canex.ca

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5. Registration
When a fee is required, payment must be paid
at time of registration. Separate payments for MFRC Cancellation Policy
PSP programs/services and MFRC programs/
services are required. Registration is on a first- If you cancel: are credited to your account. All other
come, first-served basis. Full refunds will be processed by refunds are made by cheque (please
contacting the MFRC at 250-363- allow two weeks for processing).
If paying for MFRC programs/services: cash, 2640 a minimum of three days prior If we cancel:
debit or credit card accepted (during normal to program start date. Under medical Full refunds are issued when the
business hours). or emergency circumstances, prorated MFRC cancels a program. Every effort
refunds for workshop series may be is made to cancel courses in a timely
If paying for PSP programs/services: cash, granted. Payments made by credit card manner (3 days prior to start date).
debit, Visa or MasterCard accepted.
Contacts
Personnel Support Programs Naval & Military Museum.......................... 250-363-4312
PSP Manager................................................ 250-363-7061
Admin. Assistant .......................................... 250-363-4256 Lookout Newspaper & Creative Services
Deputy PSP Manager ................................... 250-363-4242 Managing Editor .......................................... 250-363-3372
Sponsorship and Donations Coordinator ..... 250-363-5648 Advertising ................................................... 250-363-3014
Classifieds..................................................... 250-363-3014
Fitness & Sports
Naden Athletic Centre Kiosk........................ 250-363-5677 Military Family Resource Centre
Director ....................................................... 250-363-4067 MFRC 24-Hour Information Line ............... 250-363-2640
Admin. Assistant .......................................... 250-363-4427 Toll free ..................................................... 1-800-353-3329
Facilities Coordinator ................................... 250-363-4213
Sports Coordinator....................................... 250-363-4068 Websites
Asst. Sports Coordinator .............................. 250-363-4069 Lookout ..................................www.lookoutnewspaper.com
Sports Stores................................................. 250-363-4072 Personnel Support Programs...............www.pspesquimalt.ca
Fitness Coordinator ...................................... 250-363-4495 Museum ...................... www.navalandmilitarymuseum.org
EXPRES Testing Supervisor ......................... 250-363-4412 Donations and Sponsorship
Dockyard Fitness & Wellness Centre........... 250-363-2074 ......... http://esquimalt.mil.ca/badm/sponsorship/index.htm
Dockyard Facility & Sports Coord ............... 250-363-7813 Swim Team.......................................www.navymasters.com
Naden Athletic Centre Fitness Cell .............. 250-363-4485 MFRC.......................................... www.esquimaltmfrc.com
Wurtele Arena .............................................. 250-363-4297 Family Navigator ............................ www.familynavigator.ca
Recreation
Colwood Pacific Activity Centre Kiosk ........ 250-363-1009
Director ....................................................... 250-363-1008
Programs ...................................................... 250-363-1522 SUMMER 2011 ACTIVITY PROGRAM GUIDE
Facility ......................................................... 250-363-2648 Views and opinions in this guide are not necessarily those of the
Department of National Defence. Mailed under Publication Mail
Aquatics ....................................................... 250-363-4070 Agreement #40064821 Victoria B.C.
Clubs ........................................................... 250-363-2989 This product was produced by Lookout Newspaper & Creative Services:
CFB Esquimalt, PO Box 17000 Stn Forces, Victoria, B.C. V9A 7N2
Health Promotion Programs Ph: 250-363-3014 Email: frontoffice@lookoutnewspaper.com
Director ....................................................... 250-363-5680 Project Coordinator: Melissa Atkinson
Manager ....................................................... 250-363-5532 Design: Carmel Ecker
Sales: Ivan Groth, Joshua Buck
Manager ....................................................... 250-363-5567
Admin. Assistant .......................................... 250-363-5621
CFB Esquimalt / MARPAC Activity Guide • 1

6. Facilities
Albert Head Confidence Course up to 300) (Bus access: #26 Dockyard/UVic and #24
The Albert Head Confidence Course • Varied sized classrooms, designed to ac- Cedar Hill/Admirals Walk both stop on
is available for training by DND units commodate groups from 10-60 people Lampson Street near the MFRC. #6 Es-
and groups. Confidence Course training • Fully equipped kitchen quimalt/Royal Oak Exchange, #10 Dock-
serves several purposes such as: expo- • Conference room (up to 12 people) yard/Royal Jubilee, and #25 Maplewood/
sure to challenges service personnel may Admirals Walk/Western Exchange all stop
encounter under operational conditions; To inquire about a facility booking for a short distance from the MFRC.)
improve cardio-respiratory efficiency; your group contact 250-363-2648.
muscular strength and endurance; as well *Note: prices are subject to change without Naden Athletic Centre (NAC)
as develop speed, agility, self confidence, notice.
Hours of Operation
will-power, determination, initiative and Mon to Fri: 6am-10pm
team work, all of which are important Colwood Pacific Activity Centre Sat, Sun and Stats: 9am-8pm
morale building qualities. Requesting units MFRC (CPAC)
must have a qualified supervisor attend an (located next to the PSP counter) The Naden Athletic Centre has numerous
orientation in order to request access to facilities and programs for military person-
Hours of Operation
and conduct training on the Confidence nel, their families and DND employees.
Mon to Thur: 7:30-11am, noon-6:30pm
Course. Confidence Course orientations
& 7:15-9pm. Fri: 7:30-11am & noon-
are conducted by PSP fitness staff covering Facility includes
6pm. Sat: 9am-noon & 1-5pm
course protocol, procedures, and obstacle • One large gym floor
Closed Sundays and statutory holidays
demonstrations focusing on technique and • One smaller gym floor
safety. Orientations are held in the Fall and • Five-lane swimming pool (25 meter)
2610 Rosebank Road, Colwood
Spring each year, or as required. Require- • Leisure wading pool
Phone: 250-363-2640
ments for supervisors include a minimum • One steam room
Fax: 250-363-2677
rank of MS/MCpl and nomination by the • Large hot tub
Email: mfrc@shawcable.com
Unit Training Officer/NCO. User groups • Two weight-training rooms
(Bus access: #25 Admirals Walk/Western
must request an orientation and the use • Cardio theatre
Exchange/Maplewood, #39 Royal Roads/
of the Confidence Course through Range • Three squash courts
UVic, #50 CanWest/Downtown, #51
Control by calling 250-391-4128. • Five softball diamonds
CanWest/UVic, #52 Wishart/CanWest/
Western Exchange, #53 Atkins, #54 Me- • One soccer pitch
Colwood Pacific Activity Centre tchosin, #61 Sooke/Downtown all stop at • Two outdoor volleyball courts
(CPAC) Western Exchange. It’s a short walk over to • One CF EXPRES evaluation centre
CPAC located at 2610 Rosebank Road CPAC.) See Facilities staff or phone 250-363-5677
(off Ocean Blvd) is a community driven for updated schedules. Schedule may
multi-purpose facility designed to accom- Fleet Fitness and Wellness change without notice.
modate our military and civilian commu- Centre (Dockyard)
nities. Our centralized location allows us Golf Memberships/Passes
to offer a large range of rental opportuni- Hours of Operation Regular: $35
ties, from structured birthday parties to Mon to Fri: 6am-6pm Ordinary: $75
large conferences and weddings. Associate: $100 (summer rate)
Facility includes $10 (winter pro-rate)
Summer Hours • Weight Room and Cardio Equipment See Facilities staff for bookings and course
Mon to Fri: 8am-5:30pm, Sat and Sun by • Change Rooms pass prices or call 250-363-5677.
request • Showers
• Day Lockers and Rental Lockers Sports Equipment
Rental Rates Military personnel may sign-out equip-
• Military community: Free during regu- Lampson MFRC ment for most sports from the sports store,
lar work hours, outside regular hours Hours of Operation please call 250-363-4072.
$30/hour Mon to Fri: 8:30am-noon & 1-4:30pm
• Civilian community: $20 to $40/hour Closed on statutory holidays Swimming Pool
(depending on the room) For Pool and Swimming Lesson Schedule,
670 Lampson Street, Esquimalt see Aquatics section.
Facility includes Phone: 250-363-2640 To rent pool space, call the Facilities Coor-
• A large (dividable) auditorium with Fax: 250-363-0178 dinator at 250-363-4213.
stage and 12 ft viewing screen (seating Email: mfrc@shawcable.com For all other aquatic inquiries, call the
Aquatics Supervisor at 250-363-4070.
2 • CFB Esquimalt / MARPAC Activity Guide

7. Facilities
Shinny: Mon,Wed and Fri: 11:30am-
NADEN ATHLETIC CENTRE MEMBERSHIP FEES 12:50pm
1 Year 6 Months • Casual Skate: Tues and Thur: 11:30am-
12:50pm and Sat and Sun: 2:30-4pm
Regular Military - Regular Force Individual Free Free
- Class A, B & C Reservists • Parents and Kids Sticks and Pucks: Sat:
Spouse $64 $38
DND Firefighters 2:30-4pm
Family $106 $64
PSP Employees To reserve the ice or for more information,
Ordinary DND Employees: Memberships re- Single $134 $75 call the Facilities Coordinator at 250-363-
quired from 6pm Mon-Fri & all day Sat, Family $204 $113
4213.
Sun and Stat holidays. (DND employee
membership not required during 6am-
6pm Mon-Fri) Youth Activity Centre (YAC)
Commissionaires, Retired w/ 720 Galiano Crescent, Belmont Park,
full Military Pension, Federal Em- Colwood
ployee, RCMP, Prison Guards
Associate Must be sponsored by a Regular Single $321 N/A
Member Force Member Family Max 5 pers living at $589 N/A
home and under 19yrs
Drop In Signed in Guests Adults 19yrs and up $4.50 N/A
Youth 6-18yrs $2.50 N/A
Family Family 2 Adults, 3 Children $9 N/A
Additional children $2.50 N/A
No charge 5 yrs & under To make a booking for any
Lockers Available at NAC and Dockyard Gym $60 per year Base Facility (i.e. sports fields,
Kiosk Administration Hours 7am-9pm Mon-Fri and Sat & Sun 10am-7pm for the purchase of NAC/Golf
pool, gym) a written request is
memberships, special registrations such as ski trips, swimming lessons, and special interest classes etc. required.
Golf passes are available 7 days a week during hours of operation. Prices do not include HST and are subject Please contact the Facilities
to change. Contact 250-363-5677 for updated schedules and additional information. Coordinator by e-mail at tom.
campbell@forces.gc.ca or fax
Signal Hill MFRC (SH) Wurtele Arena 250-363-4315 four to five days
Hours of Operation Across the street from the Naden Athletic prior to the event.
Mon to Fri: 8:30am-4:30pm Centre is the Wurtele Arena available to
Closed on statutory holidays both military and civilian members for Note: military training takes priority
skating, hockey, and other activities. on all bookings.
1505 Esquimalt Road, Esquimalt Administration: 250-363-4297
Phone: 250-363-2640
Fax: 250-363-3108 Hours of Operation
Email: mfrc@shawcable.com Mon to Sun: 7am-11:30pm
(Bus access: #6 Esquimalt/Royal Oak (Subject to change)
Exchange, #26 Dockyard/UVic and #10 The Arena staff has an up-to-date
Dockyard/Royal Jubilee) schedule.
Fr PA
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59L ultimatewater@shaw.ca Nelson Square, 100 Aldersmith Place (next to Scotiabank on Admirals Rd.)
CFB Esquimalt / MARPAC Activity Guide • 3

8. Services
Activity Guide Mailing List Dance Dance Revolution at CPAC $75 CPAC? You supervise this 2-hour party
Be the first to know about upcoming Come out and dance your birthday away! for children ages 2-5 years old. You have
MFRC and PSP workshops and services. This 2 hour dance party includes a facilita- full use of a large gymnasium, a full
The MFRC mails out more than 1,000 tor, crafts, full use of our kitchen, a large kitchen and a room to eat and open pres-
Activity Guides to military families each gymnasium with Dance Dance Revolu- ents. We’ll help you set up climbing toys,
December, April and August. Get on the tion gaming system and other equipment get out ride toys and set-up children’s
list! Call the MFRC at 250-363-2640 (toll if needed, and a room to eat and open music for you. You lead this party and for
free: 1-800-353-3329) or email a request presents. Please bring your own food, cake safety purposes you must ensure there is
to mfrc@shawcable.com. and decorations if you desire. at least one adult per 10 children. Please
bring your own food, cake and decora-
Party Playtime by You! $75 tions if you desire.
Birthday Parties Location: CPAC
For details on how to book your themed You supervise this 2-hour party for chil-
party, call 250-363-1009 today! Please note dren ages 2-5 years old. You have full use
of a large gymnasium, a full kitchen and a Bouncy Castle Party $125
that all birthday parties require a minimum
room to eat and open presents. We’ll help Two hours of bouncy fun! This party
of 2 weeks notice. Prices increase for parties
you set up climbing toys, get out ride toys includes the use of the bouncy castle, 2
of 11 or more children, maximum of 20
and set-up children’s music for you. You facilitators, use of a large kitchen and
children. Also note your 2 or 3 hour party
lead this party, but for safety purposes you breakout room for cake and presents. This
timeframe includes: set up, decorating,
must ensure there is at least one adult per party can accommodate 20 partiers.
tear down and clean-up. Please plan your Location: CPAC
birthday party with this in mind. 10 children. Please bring your own food,
cake and decorations if you desire.
Location: CPAC Teen Party (ages 10 – 15yrs) $100
Sports Spectacular at the NAC $75 Come and play Nintendo Wii, pool and
Join us for a fun-filled active sports party much much more at the Youth Activity
Party for a Prince or Princess $75
with gym games, sports and time for pres- Centre. This three hour party includes
“The King and Queen request your pres-
ent opening and eating etc. Your Sports one facilitator, use of the YAC and the
ence at the Royal Celebration of your
Spectacular package includes a facilitator, kitchen. This party can accommodate 20
Birthday!” Come out and get treated like
a large gymnasium with equipment and partiers.
Royalty. Show up for the festivities and
a room to eat and open presents. Please Location: CPAC
enjoy the gala event. Make crowns and
bring your own food, cake and decorations
tiaras. Enjoy music, dancing and games
if you desire.
to complete your party. Your 2-hour party Children and Youth Outreach
includes a facilitator, crafts, full use of our The MFRC recognizes that the needs of
Sports Spectacular at CPAC $75 kitchen, a large gymnasium with equip- children and youth in the military family
Join us for a fun-filled active sports party ment if needed and a room to eat and community are diverse. We are pleased
with gym games, sports and time for pres- open presents. Please bring your own food, to offer one-on-one support - as well as
ent opening and eating etc. Your Sports cake and decorations if you desire. resources for individuals and agencies that
Spectacular package includes a facilitator, Location: CPAC support children and youth. Please call
full use of our kitchen, a large gymnasium
250-363-2640 for more information.
with equipment and a room to eat and Party Theme by You $75
open presents. Please bring your own food, Have a great theme idea for your child’s
cake and decorations if you desire. party that you would like to celebrate at
MFRC 24-Hour Information Line
MFRC staff are ready to take your call - 24
hours a day, 7 days a week. We can answer
your questions or do the research to find
the information you need. Call us at 250-
363-2640 (toll free: 1-800-353-3329).
4 • CFB Esquimalt / MARPAC Activity Guide

9. Services
Emergency Child Care and Employment and Education the Cowichan Valley or Greater Nanaimo,
Emergency Respite Child Care For employment and education support, phone us toll-free at 1-800-353-3329.
The MFRC Emergency Services Pro- the MFRC refers families to employment
gram offers Emergency Child Care and agencies in the greater community. Our Connecting with 443 Squadron
Emergency Respite Child Care to fami- website (www.esquimaltmfrc.com) has A MFRC representative visits 443 Squad-
lies whose circumstances meet eligibility links for the local employment agencies and ron monthly for a “Learn at Lunch” ses-
requirements. For more information about education services. If you have questions sion. Each visit is an opportunity to share
this program, call the MFRC at 250-363- along the way, please contact the MFRC at information about a variety of topics and
2640 (toll free: 1-800-353-3329). 250-363-2640 (toll free: 1-800-353-3329). to answer any questions. For more infor-
mation, please call 250-363-2640.
Emergency Child Care Plan Families living outside Greater
If you suddenly become ill while your part- Victoria Imagination Library
ner is deployed or on duty, who will care for Connecting with Military Families in The Imagination Library, funded through
your child? Pick up an Emergency Child Sooke, the Cowichan Valley and Greater donations to the Homecoming Statue, is
Care Plan at the Military Family Resource Nanaimo offered as a way to enhance literacy and
Centre to create a plan for your family. Even though the MFRC does not have a develop resilience in children as they experi-
Don’t delay - prepare today! location in Nanaimo, the Cowichan Valley ence the challenges of the military lifestyle,
or in Sooke, the organization supports and to show community support to parents
Emergency Services Canadian Forces families residing in these in caring for their children. Families with
The MFRC Emergency Services Program areas. By working with local community babies born in 2011 to serving regular force
offers support and resources to individuals members and partners, the MFRC strives to members and class B/C reservists at CFB
and families during emergencies and urgent enhance the quality of life for these military Esquimalt are eligible to register. Children
family situations. Let us help you make an community members. Numerous resources will receive one book per month by mail
action plan. Call the MFRC at 250-363- are available online at www.esquimaltmfrc. until their fifth birthday. Please contact the
2640 (toll free: 1-800-353-3329) if you com. If you live in the Sooke area, contact MFRC at 250-363-2640 for more informa-
have an urgent family situation. the MFRC at 250-363-2640. If you live in tion (toll free: 1-800-353-3329).
CFB Esquimalt / MARPAC Activity Guide • 5

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Come join us at:
315 Burnside Rd West
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Kids eat FREE every Tuesday!
some conditions apply
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Helping
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250 477- 5353
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1-800-461-5353
WEST SHORE
250 474-4800
501-1913 Sooke Road
1-866-806-0981
coastcapital@royallepage.ca westshorerlp@shaw.ca
Is What DOWNTOWN
250 384-7663
1075 Pandora Avenue
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250 642-6361
6739 West Coast Road
1-866-806-0982 1-800-461-5353
We Do rlpvictoria@royallepage.ca
OAK BAY
rlpsooke@royallepage.ca
250 592-4422
1933 Oak Bay Avenue
1-800-263-4753
victoriabc@royallepage.ca
6 • CFB Esquimalt / MARPAC Activity Guide

11. Services
MFRC Resource Library Military 101 Information Package Afar “Pregnancy and Newborn” Package,
Visit your MFRC Resource Library at If you or your family member recently available at the MFRC and on ships. You
the Lampson MFRC or CPAC. We have joined the military and you are new to the can both share the experience of learning
a wide range of terrific books for all ages. military lifestyle, our Military 101 Infor- about your growing baby. Package includes
Topics include parenting, relationships, mation Package is for you. Call the MFRC handouts about pregnancy, breastfeeding
communication, deployment and reloca- at 250-363-2640 for your package. and caring for your newborn. Call 250-
tion. We welcome your suggestions on 363-2640 (toll free: 1-800-353-3329) for
resources that you have found valuable and more information.
Operational Stress Injuries (OSI)
invite your ideas for new resources. Operational Stress Injuries are very real and
have been a part of military history through-
Pregnancy and Labour
Military Family ID Card out the ages. Today, the increased tempo and Companion Program
It takes just 15 minutes to get this valuable high-risk nature of military operations means Will your partner be deployed during your
ID card. The card is available to all regular that service men and women are doing jobs pregnancy? Skilled, caring volunteers will
and reserve military family members that may expose them to high levels of stress support you during pregnancy, childbirth,
age 13 years and up. Use this nation- that may cause an OSI. If you or someone and after you’ve welcomed your baby home.
ally recognized ID here and at your next you care about is suffering or may be suf- Find out more about how the MFRC sup-
posting. Use it to access Base services and fering from an Operational Stress Injury, ports expecting parents by calling 250-363-
to participate in the Military Discount the MFRC can link you to services that can 2640 (toll free: 1-800-353-3329).
Program (at participating local businesses). provide you with the information and sup-
The CF member must be present to port you need. Call 250-363-2640 (toll free: Prevention, Support and
sign the card at the time of issue. If your 1-800-353-3329) for details. Intervention
military spouse/partner is deployed or on Our professional, caring staff offer sup-
course, contact the MFRC to make special Parenting From Afar port with relationship issues, parenting
arrangements. The MFID is available at all Stay connected with each other during challenges, the military lifestyle, coping
MFRC locations. deployment through the Parenting From with short-term crisis situations and various
Afar Program. Ask for the Parenting from emergencies. We’re also your one-stop source
New Students
Introductory Special
$20 7 consecutive days unlimited.
Visit bikramwestshore.com
250.391.1975
yoga@bikramwestshore.com
750 Goldstream Avenue
Downtown Langford
15% off packages for military (autopays not included)
regular priced memberships and class
CFB Esquimalt / MARPAC Activity Guide • 7

12. Services
for quality referrals to outside counselling developmental and behavioural issues.
“
resources and specialized support services. I always wanted to be Triple P helps parents:
The MFRC respects your privacy. We do not • manage their child’s behaviour in a
provide any information of a confidential somebody. If I made it, it’s constructive and caring way.
nature to any other person or organization half because I was game • develop good communication and
without your explicit permission - except strong relationships with their children.
as required by law. View our confidentiality enough to take a lot of • learn positive parenting skills that may
policy at www.esquimaltmfrc.com. If you apply to a broad range of parenting situ-
need assistance, don’t hesitate to call 250-
punishment along the way ations.
363-2640 (toll free: 1-800-353-3329). and half because there Children who grow up exposed to positive
parenting are more likely to feel good
Puppet Program
were a lot of people who about themselves and develop into their
The Esquimalt MFRC offers the Friends cared enough to help me. potential! Triple P offers information,
and Neighbours (F.A.N Club) Puppet Pro- support, and practical answers for you and
gram. This volunteered-based program uses
-Althea Gibson your family. For more information, please
life-size, colourful puppets and prepared call your MFRC at 250-363-2640 (toll
scripts to assist children ages 3 to 11 learn free: 1-800-353-3329)
how to cope with issues such as deployment free: 1-800-353-3329). Learn more in the
and reunion. Performances take place at Navigator section of the guide. Video Teleconferencing (VTC)
local schools and at various MFRC events. Talk with and see your loved one serv-
If you are interested in more information or Staying in Touch Calls ing in Afghanistan. More details in the
want to volunteer for this program, please MFRC staff will call you, answer your Deployment section of this guide.
call the MFRC at 250-363-2640 (toll free: questions and keep you updated with im-
1-800-353-3329). portant information. Ensure you stay con- Welcome Packages from other
nected to Base and community resources
and services during work-related separa- MFRCs
Special Needs and Relocating elsewhere? We can lend you a
tions. Let us know how often you want us
Responsibilities Welcome Package from your next MFRC.
to contact you and we’ll do it. If you are
Our military community includes families deploying, register your spouse/partner, Find out what is available in your new
with extra needs. Some families care for parents, siblings or grandparents. We call community. Call the MFRC at 250-363-
children with special needs, some include anywhere in Canada. Call 250-363-2640 2640 for details.
partners with health concerns and some (toll free: 1-800-353-3329) to subscribe.
help support their aging parents. If your “Welcome to Parenting” Box
family has special needs and responsibili-
ties, the MFRC can help you find commu- Triple P - Positive Parenting Are you a new parent? Make sure you drop
Program by the Military Family Resource Centre
nity resources during relocation, help you
for your free “Welcome to Parenting” Box.
put a support plan in place for upcoming Triple P is a parenting program that
The box includes a guidebook to help
deployments, and give support and direc- promotes positive, caring relationships be-
you understand your baby’s development,
tion when you’re not sure whom to call. tween parents and their children (Toddlers
a developmental toy with activity cards
Let us help you find the services you need! - 15 years). Parents learn effective strate-
that explain how to use the “Comfort,
For information, call 250-363-2640 (toll gies for dealing with a variety of childhood
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.
8 • CFB Esquimalt / MARPAC Activity Guide

13. Services
Play and Teach” approach with your baby,
and information about MFRC parenting
programs and activities. Relocation Resources
We have ordered some great new books
Work Point Community Gardens for the MFRC Resource Library available
Have you thought about planting that at CPAC and Lampson. If you are being
vegetable garden or keeping the house posted this year, come on by
supplied with beautiful flowers but you’re the MFRC and take a look
not sure about having one in your own at some of our resources that
backyard? Well the Work Point Commu- can assist you and your fam-
nity Garden plots, located on the corner ily with your move. Here are
of Anson and Munro Streets, are avail- some of the books that you
able to test out your green thumb. All will find:
military families no matter where you live • Moving Day
(and some community requests) will be • Moving with Kids: 25
accepted. Email dshill@shaw.ca for more Ways to Ease Your Family’s
information. Plots range in size from 15 Transition to a New Home
by 15 feet or 30 by 30 feet. • Big Ernie’s New Home
• Moving House
Youth Resources • Saying Good-bye, Saying
Our master list of resources for youth in Hello
the Greater Victoria area is full of informa- • The Moving Survival Guide
tion about services and programs just for • We’re Moving Where?
youth. Questions or concerns? No prob-
lem. Call the MFRC at 250-363-2640 to
help find the answers you’re looking for!
Serving
Proudly Victoria96
since 19 Your Country.
standing up Your Restaurant.
for Esquimalt– ½ PRICE Breakfast
Royal Buy one entree & receive
Roads 50%off
the second entrée
7am-10am
Sun-Thur
Not valid with any other coupon or special feature.
Maurine
Karagianis
½ PRICE Lunch
Buy one entree & receive
MLA, Esquimalt–
Royal Roads 50%off
the second entrée
11am-2pm
Sun-Thur
Not valid with any other coupon or special feature.
½ PRICE Dinner
er
r
Buy one entree & receive
50%off
the second entrée
4pm ‘til close
Sun-Thur
Not valid with any other coupon or special feature.
h i lf
250-479-8326 www.MaurineKaragianis.ca
Maurine.Karagianis.MLA@leg.bc.ca 2900 Douglas St. Victoria • 250-995-1200
www.abccountry.ca
CFB Esquimalt / MARPAC Activity Guide • 9

14. Special Events
Bike To Work Week Family Resource Centre. A light breakfast
May 30 – June 4, 2011 of muffins and coffee will be provided. For CFB Esquimalt NAVY 10K
The bicycle is the most energy-efficient more information, contact the MFRC at
form of travel ever devised. Commut- 250-363-2640 (toll free 1-800-353-3329).
ing to work by bike is within easy reach Location: CFB Esquimalt Wardroom (1586 Esqui- Join hundreds of runners
malt Road) from CFB Esquimalt and the sur-
of people of any level of fitness. With
Wed Sept 7 7:30-8:30am rounding community in the fun
the rate of cycling numbers approaching
but gruelling NAVY 10K race. For
that for transit and walking, Victoria is
MFRC Board of Directors Info those looking for something just a
not only the ‘Fittest City’ and ‘Cycling
Session bit shorter, this year the Navy race
Capital of Canada,’ - it is the first city in
will include a 5K and a children’s 1K
the country in which cycling has become a Are you a committed, accountable and
fun run. All races will begin from
‘mainstream’ travel mode. CFB Esquimalt community-minded person? Consider
Naden, see link for race routes at
is no exception, with over 1000 bicyclists becoming a volunteer board member with
www.pspesquimalt.ca. Race package
recorded. the MFRC. This session will provide infor-
pick up begins on Friday August
mation on the Military Family Resource
12th from 3-7pm and Saturday
Bike to Work Breakfast Centre, the role of a policy-making board,
August 13th from 10am-3pm at the
PSP invites you to the 14th Annual Bike and the skills required to be an effective
Naden Athletic Centre. Last minute
to Work Breakfast. Join us for healthy board member. A great first step to learn
registration will begin at 7:30am
snacks and coffee to kick start your day! more about the board, how the experi-
on race day in the lower gym of the
Location: CANEX parking lot Naden ence can be fun and rewarding, and how
Naden Athletic Centre. Check out
Wed June 1 6:30-7:30am Free you can make a big contribution to the
the race site for more information.
military community. Register by calling
Location: Naden
Formation Fun Day 250-363-2640 or by emailing bodemfrc@ Sun Aug 14 Race begins 8:30am
gmail.com. For registration and cost informa-
Over 1,500 military members and their
Location: CPAC
families came out in 2010! CFB Esquimalt tion visit www.pspesquimalt.ca
Wed June 8 7-8pm
transforms into a giant fairground for this
annual event for the Defence Community.
Games, prizes, food, and entertainment West Coast Welcome
for all ages. Are you new to the community? Come
Location: CFB Esquimalt (Naden) and meet your neighbours! A free pancake
Sat July 16 noon-4pm Free breakfast, information booths, activities
for children and fabulous prizes. This
MFRC Annual General Meeting event is open to all CF members and their
families.
Join other members of the CFB Esqui-
Location: CPAC
malt military community at the AGM to Sat Sept 10 9:30-11:30am Free
discuss the 2010/11 year at your Military
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 • www.mustardseed.ca
10 • CFB Esquimalt / MARPAC Activity Guide

15. Make your next move a family affair
It’s that time of year again. The meet- age kids, or teens, we need to recognize how to check out child care options at the local
ing with the career managers are over, the stress affects our children. The best way to Military Family Resource Centre. If the
posting messages are in hand and the house do this is to talk about the move together as kids are with you, be sure to take breaks.
hunting trip is booked. This is the military a family. Younger kids will enjoy going to the local
lifestyle and whether it’s your first move or There are some great resources available at playground. This is also a good way to
your seventh, it can still be stressful. your MFRC and at your local library. There meet people and ask about the neighbour-
For parents, this stress is often accompa- are age appropriate books that will help to hood. Older kids may get bored. Keep
nied by a feeling of concern for their kids. address some of the common feelings that them engaged and don’t be afraid to ask
It is important to remember, kids are fairly kids and parents will be experiencing. their opinion. If you have time at the end
resilient and each will have their own way of your HHT, take some time to do some
of processing their feelings about the move. The House Hunting Trip (HHT) fun family activities … you all deserve it.
As parents of babies, preschoolers, school If you take the kids on your HHT, be sure
Before the Move
When it is time to go, remember that
saying goodbye is hard for everyone. It is
okay to host your own party - that way
you can invite who you want to.
Plan what you are going to take with
you (either in the car or on the plane)
and what you will ship. Put those essen-
tial items aside so they will not end up in
boxes.
After the Move
Try to establish a regular schedule as soon
as possible. Have fun exploring the neigh-
bourhood as a family.
Make your house look like home as soon
as you can. Let your kids help decorate
their new room. If budget allows, make it
special with a coat of paint or even a new
comforter.
It is important to remember that every-
one in the family is feeling the stress of the
move and there could be tears. Let every-
one in your family have the opportunity
to express how they feel in a supportive
environment.
Relocation Resources
When you do get your posting message,
the Esquimalt MFRC can help. We have
relocation packages from other bases avail-
able for you to sign out, or we can order
you your own copy.
Brookfield Global Relocation Services are
your move specialists. After you receive
your posting message, get your copy of
“It’s Your Move” online at www.irp-pri.
com. This is a valuable resource of check-
lists and must dos for the military family
on the move.
Contact the Esquimalt Military Family
Resource Centre at 250-363-2640
(toll free: 1-800-353-3329) for more
information.
CFB Esquimalt / MARPAC Activity Guide • 11

16. Volunteering
Grow the community - the Deployment Program. We have an nities and meet once a month, to review
grow from the experience increased need for volunteers to assist budgets and financial statements, policies
with a variety of special events, activities and procedures, human resource man-
Do you enjoy meeting new people and
and programs for military families during agement and planning processes. To find
working as part of a team?
deployments. Contact the MFRC at 250- out more on volunteering in a leader-
Does the laughter and tireless energy of
363-2640 (toll free: 1-800-353-3329) or ship capacity, please contact the Board at
children and youth inspire you?
visit www.esquimaltmfrc.com to learn bodemfrc@gmail.com.
Do you like being in the spotlight at
more. Visit the Special Events section to learn
special events?
more about an upcoming Board Informa-
Are you most comfortable working “be-
Family Networks tion Session.
hind the scenes” doing research, assisting
with administration, information and Become a vital part of a successful de-
event planning? ployment by getting involved as a Family Preschool
Are you looking for a way to give back to Network Volunteer. Have fun while Needed: Helpful Hands and Eager Ears!
the community? making connections with your com- The MFRC needs help in the MFRC Ca-
We have something for everyone! munity. Enhance your group facilitation sual Child Care Program. We’re looking
Why not begin something new and skills, provide information and support for assistance with the tiny ones and sup-
get connected with your community at to your fellow military families while port and encouragement for the toddlers
the same time? At the Military Family gaining experience with communications Tuesday to Friday onsite during regular
Resource Centre, our motto is for the and organizing special events. Share your daytime hours. Volunteers assist with
community and with the community. skills and knowledge. Interested? You will playtime and snacks, and find rewards
We cannot exist without you! We depend need approximately six hours per month. in the smiles, laughter and animated
on and benefit from active volunteer Check out the Family Network Volunteer storytelling of the children. Morning and
leadership and community involvement. job description on the MFRC website or afternoon positions are available. Visit
Thanks to the remarkable contribu- call 250-363-2640 (toll free: 1-800-353- www.esquimaltmfrc.com or call 250-
tions made by volunteers, our military 3329). We need extra volunteers for all 363-2640 for details.
community grows stronger and the good Family Networks to assist with activities,
news is that our volunteers say that they communications and planning.
grow from the experience at the same
time! If you would like to share your Francophone Programs Puppet Program
skills and knowledge with us, we will Volunteering with the MFRC is an Are you performer at heart and love
find the perfect volunteer role for you. ideal way for Francophones to meet new children? We are looking for a few
To find out more on the up-to-date people and to practice speaking English. volunteers who are available during
volunteer opportunities, visit the MFRC There are many volunteer opportuni- the day to perform short shows in
website at www.esquimaltmfrc.com or ties available including working with schools in the fall and spring. Us-
phone 250-363-2640. children and youth, helping with special ing life size puppets and prepared
events, assisting with translation and scripts, volunteers assist children
more! Call 250-363-2640 to learn more. aged 3 to 11 years in learning how
Community Outreach to cope with deployment and relo-
Do you reside in Sooke, Sidney, the cation. Full training is provided.
Cowichan Valley or Greater Nanaimo? MFRC Board of Directors
Other military families who live nearby A volunteer board of directors oversees
would benefit from your knowledge of the governance of the Esquimalt Military
the local area and your skills in organiz- Family Resource Centre. The Board of
ing events. If you would like to help Directors is involved in the planning and
families connect with each other or if leadership of the MFRC and is responsi-
you enjoy connecting with community ble for the organization in the following
programs and services in the area, we’d areas: Policy and Procedures; Finance and
like to hear from you. Please call us toll Fundraising; Human Resources; Com-
free at 1-800-353-3329. munity Relations; Organization Planning
and Operations. Within these areas of
Deployment governance, there are various committees
If you are experiencing a deployment, to address the short term and long term
or can relate and empathize with those strategic outcomes for the organization.
who are, please consider becoming a The Board and its members are active in
volunteer and lending your support to the military family and greater commu-
12 • CFB Esquimalt / MARPAC Activity Guide

17. Volunteering
Special Events Volunteer Orientation Sessions personal consultation. Call the MFRC at
Special events are ongoing throughout the Find out about the Military Family 250-363-2640 (toll free: 1-800-353-3329)
year. Jobs vary from planning committees Resource Centre, our programs and the to register. Casual Child Care is available
to set-up crews. Come learn about event community in which you will be volun- during daytime sessions.
planning and execution while enjoying teering. We will help you discover a vol- Location: CPAC
the fun and camaraderie of these special unteer position where you can experience MFRC 800 Thur May 26 7-8pm
Location: CPAC
events. Help is needed with Formation personal and professional development
MFRC 801 Tues June 14 9:30-11am
Fun Day, West Coast Welcome and Pacific and give back to the community at the Location: Lampson
Women’s Day. If you want to know more, same time. Come to an orientation where MFRC 802 Wed May 11 9:30-11am
visit www.esquimaltmfrc.com or call the you will be able to sample the diverse Location: Lampson
MFRC at 250-363-2640. programs and services we offer, or book a MFRC 803 Thur June 23 7-8pm
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CFB Esquimalt / MARPAC Activity Guide • 13

18. Perhaps you’re the person at meat dishes as well.
the supermarket pushing a • “Dinner” doesn’t have to be
wagon full of TV convenience an extravagant meal. A sand-
dinners. While it may seem wich and a bowl of soup are
the easy way to go when your perfectly acceptable options.
partner is away on deployment, • Many of your favorite reci-
those convenience meals are pes can be cut in half and en-
not always the healthiest op- joyed. Experiment with making
tion. Generally high in sodium smaller quantities of desserts
and calories, they don’t always and foods.
fit into a healthy diet. • Invest in good-quality freez-
When your partner is away, er bags or a device that vacuum
cooking can also be an enjoy- seals items. Buying smaller
able break in a busy day, bright- packages of foods tends to be
ening your mood. Consider more expensive than buying in
these tips. bulk. Therefore, continue to
• Spend a day cooking for the buy the “family” packs of meats
week. Make a few items that and poultry. Then separate
can be stretched and enjoyed them when you return home
later in the week or “tweaked” and package them securely for
into a completely different freezing. Mark the date on items
meal. Meatloaf, for example, so that you use them promptly.
can be made into several meals. • Don’t underestimate the ad-
Sliced leftovers into a sandwich vantages of breakfast for dinner.
and enjoy on a crusty piece of Eggs whipped up into omelettes
Cooking for One
French bread, or top those left- filled with fresh vegetables, a
overs with mozzarella cheese small stack of pancakes, or even
and sauce and serve with a small a hearty bowl of oatmeal can
side of spaghetti. The same can be welcoming when you don’t
be said for basic poultry and want much fuss.
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14 • CFB Esquimalt / MARPAC Activity Guide