CanWest Communiqu

INSIDE THIS ISSUE: Your new CCPC 1 CDLS Canadian Medical Liason Officer Visit 2 Students at WADS 3 National Parks of WA 5 Spouses and Kids Specialty Corner 7 Baby News 9 Upcoming Events 10 Local Info 11 JBLM MWR Events 12 AFRC 13 Government Shutdown Impact at JBLM 14 General Info 17

Issue 12 October/November 2013

Photo Taken and Used With Permission by Conrad Neumann

My name is Michelle Szkwarek and I am your new Canadian Community Program Coordinator at JBLM. My husband Andriy and I arrived in Washington last August with our 4 year old son Liam, and in early November welcomed our daughter Mila to the world. Andriy works as a maintenance officer at 62 AMXS and is in his glory living so close to a soccer-crazed city! We have been posted to Barrie, Ottawa, Winnipeg and now JBLM. We have really loved our time in Washington so far and have taken advantage of all its beautiful destinations. We frequent the Northwest Trek, Seattle's EMP museum and Pacific Science Center, all the local zoos and great farmer's markets. We have loved road trips to Portland, Vancouver, and the Olympic Penninsula, and even checked off a "bucket list" trip to Alaska. That's not to say the transition of an OUTCAN posting has been smooth sailing - it has definitely had its challenges and frustrations (finding schooling, getting my Physical Therapy licensing, the medical billing involved with having a baby in the US, etc.). I know that each of you has had your own frustrations, and I am here to help you through them. I hope to continue Mandy Graham's good work and help each CF member and their family feel they have somewhere to turn for assistance and feel part of a collective support structure. My goal is to bring all of us together regularly, offer information to make your lives easier and more enjoyable through email and our Facebook page (JBLM Canadian Community), and keep you up on all the local opportunities available. Please never hesitate to contact me, I am here to help! And if you have any ideas for events or services you would like to see offered, please let me know. Michelle Szkwarek (253-737-8714 or cccjblm@gmail.com)

Canadian Defence Liaison Staff (Washington) CDLS, Canadian Medical Liaison Of icer (MLO) Visit The CDLS MLO, Major Stephane Roux and staff will be visit- ing the Canadian Detachment Joint Base Lewis McChord during 03-04 December 2013. They are the subject matter experts for all CF Medical matters affecting personnel post- ed to the United States. Major Roux will be presenting an informative brie ing on the medical support available to both the military member and dependants. Following the brie ing, Major Roux will be available for anyone needing a personal interview to discuss their individual medical needs. This brie ing is open to all Canadian military members and dependants. The brie ing is tentatively scheduled 03 De- cember 2013 at 1430 local in the C Level Conference Room, located in the Western Air Defense Sector Bldg 852. Anyone wishing a private interview with Maj Roux or would like particular topics/questions addressed during the brie - ing, are asked to contact Capt Bob Bell via email. Rob- ert.bell2@forces.gc.ca

CANADIAN STUDENT AEROSPACE CONTROLLERS COMPLETE TRAINING AT WADS

A group of three Royal Canadian Air Force student aerospace controllers spent three weeks at the Western Air Defense Sec- tor putting their previous eight months of challenging training into practice. The trainees were part of a 51 Squad- ron course held usually twice a year at 22 Wing North Bay home of the Canadian Air Defence Sector. Serial 13-02 ar- rived at the Western Air Defense Sector on September 1st accompanied by two instructors and a Weapons Director Technician. The 13-02 class was split between the two U.S. sectors, with three students going to the Western Air Defense Sector and three to the Eastern Air Defence Sector in Rome, New York. The variety and quantity of missions available at the Western Air De- fense Sector is a great training opportunity for Canadian aerospace control- lers to expand their knowledge of the NORAD environment. While working with the United States Air Force the students have to adhere to a different set of controlling regulations and practices. When returning to Canada the students will bring back valuable knowledge acquired at the WADS.
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For the three students, WADS was the inal chapter in eight months of dif- icult training. The lead 51 squadron instructor, Captain Travis Robertson re- ports: The gracious support provided by our sister unit was immensely ap- preciated. Were it not for the support that we received from both our Canadi- an and American counterparts, the students would not have had this great op- portunity to train with American assets. The leadership of 51 Squadron would also like to show gratitude to MSgt Rebekah Villanueva, Major Tony Braun and the WADS DMO staff who all went out of their way to support them. The Sector training provides invaluable experience for the new control- lers. WADS can facilitate complex training missions and this is crucial to the students tactical development, said Maj. Chris Horner, the Commander of 51 Squadron. Training at WADS also allows our young controllers to get a sense of a sustained and rapid operational tempo.

Capt. Laroy and Capt. Szukala

The Beauty of Washingtons National Parks

When it comes to the great outdoors, the Paci ic North-West has it all, for eve- ryone. One of the most recognizable icons of Washington State is Mt Rainier. Geographically located at approximately equal distance from Olympia/Lacey, Tacoma and Puyallup, Mt Rainier National Park is easily accessible and boasts 3 visitor centers (Longmire, Paradise and Sunrise), plus many camping and picnic areas. Whether you are looking for a casual family hike or the thrill of serious climbing on its snowy slopes, a wide network of trails offers a great variety not only in dif iculty and duration, but also in different types of land- scapes, such as lakes, lower meadows, ancient forest viewpoints, mountain views, etc. Having been there myself many times over the last 3 years, I can also say that the pictures opportunities are endless. If you wish to visit Mt Rainier National Park, or any national park in the Unit- ed States, you need an access pass. The National Parks and Federal Recrea- tional Land pass normally costs $80.00 for the year, but for us as military members, it is completely free. Members can obtain one at a Federal recrea- tion site that charges an entry fee by simply presenting their common access card (CAC). The pass allows for you and up to 3 accompanying adults of age 16 and over (there are no entry fees for children 15 and under). There is an important exception to note: the pass does not give a discount on other amenities fees, such as camping sites, boat launch, interpretive fees, etc. More information can be obtained from the National Park Service website at the following address: http://www.nps.gov/index.htm
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There are also many parks at the state level, managed by the Washington Department of Fish and Wildlife. An annual pass also exists, at the cost of $30.00, but no military discounts exist for that one. The parks are located all over the state and also offer a great variety, from day use sites to camping, cabin vacations and more. More information can be obtained from the Washington State Parks website at the following address: http:// www.parks.wa.gov/ See you all on the trails! By MCpl Madeleine Voyer

Spouse's and Kids Specialty Corner

Our spouse's and kids are a talented bunch! Let me know if you or your kids would like to contribute to our newsletter with an article about your skills, your passions, your experiences - anything you think the other Canadians at JBLM would bene it from. Michelle Szkwarek CCPC JBLM 253-737-8714

Ohhhh, My Aching Back!

As a physical therapist over the last 10 years, I have heard "it hurts when I ". quite a lot. The most frequent complaint is a sore back. Pretty common- place in a world where we sit in a car to get to work, then we sit some more behind a desk, and work long hours that make us so tired we have no ener- gy to exercise the way we should. The vicious cycle that leads to pain. Why is sitting so problematic? Most people do not sit in good spinal align- ment, maybe due to a poor chair with no ergonomic support, or weakness and tightness that causes them to slouch. A slouchy posture increases load on the joints and discs of the spine (the cushiony sponges between the ver- tebra) and causes tightness in hip lexors. The nastiest of these hip lexors is the iliopsoas. It is a muscle that comes off of the front of the spine and pelvis and attaches to your femur. It acts to lex your back and hip and stabilize the spine. But when it gets tight, which it tends to do when you sit a lot, it pulls on your spine and squishes the joints and discs and makes it hard to extend your back fully.

What can you do? Get up frequently from your desk - I'm talking every 15 minutes or so. Take phone calls standing up and walk to your colleagues of ice to deliver a message vs text/email. While you're standing, release and stretch your iliopsoas by doing a hip lexor stretch or a lunge stretch on each side, 20 sec X 3. Make sure you tilt your pelvis/squeeze your bum to better target the front of the hip. Check your chair's ergonomics using the 90 de- gree rule. As you sit up in your chair with a tall spine and your nose horizontal to the ground (ie. not looking up or down) your elbows, hips, knees and ankles should all sit at 90 degrees. If not, adjust the height of the chair, seat and/or armrests. And use your chair's lumbar support by making sure your bum is pushed back to the back rest and not perched on the edge of the seat. You wouldn't sleep on a crummy mattress for 8 hrs a night, so don't sit on a crummy chair for 8 hrs a day - adjust it to it you. When you get up from your desk, reset yourself into a good posture before you sit back down. Start from the top down: tuck your chin down as if the top of your head is reaching for the ceiling (this ensures your neck is nice and long). Pull your shoulders back and squeeze your blades together (opening the chest). Flatten your lower back by tilting your pelvis and tightening your abs. With your feet placed in line with your hips, tighten your bum and imagine turning your feet outwards, as if on plates (this helps engage your buttocks more). Sit down to your chair in a squat, with your chest up and your spine straight. Don't lose all that muscle activity - imagine your colleague next to you will, at any mo- ment, slap your belly! You want to maintain a low but constant percent of tone and tension to maintain your alignment. Make time for regular, scheduled itness. Making physical activity part of your daily life is the best way to avoid pain. Finally, see a Physiotherapist at the earliest sign of pain. Get in while it is a minor problem, not once it messes with your quality-of-life! Michelle Szkwarek BScPT
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WELCOME OUR NEWEST CANADIAN TO JBLM!

Victoria Lily, born 22 August 2013. 7.65 ls, 18.5 inches long. Proud parents Captain Lang and his wife Marcella

Upcoming Events!!
JBLM Canadian Community:
13 Oct Thanksgiving at Cathy
Bertrands home (RSVP to Cathryn.bertrand@forces.gc.ca)

15 Oct 9:30-11:30 Ladies Coffee

Date, Metronome Coffee (6th and Union, Tacoma) RSVP to Michelle at cccjblm@gmail.com

26 Oct 1:00-2:00 Carpenito

Brothers U-Pick Pumpkin Patch & Corn Maze (6868 S. 277th St, Kent), then to The Szkwareks house for Snacks. Wear you Halloween Cos- tumes please! 2:00-4:30 (5512 S 320th St. Auburn Wa) RSVP to Michelle at cccjblm@gmail.com

I am looking for ideas for an- other family event to be held in the near future. If you have any suggestions on what would be a fun activity, please send them my way!

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Local Info
2013-2014 Tacoma City Ballet Performance Season
The Haunted Theatre: Backstage Tour & Eerie Dances

Every October, Tacoma City Ballet transforms the Tacoma City Ballet School, located in The Merlino Art Center, into The Haunted Theatre: Backstage Tour & Eerie Dances. This familyfriendly production has become a cherished Halloween tradition for Tacoma families. For tickets and dates, see www.tacomacityballet.com

Norpoint Turkey Trot

Thursday, November 28, 2013
Thanksgiving Morning Distances:5k run2 mile walk/runKids' dash

Entry Fee:$25 through Nov. 27$45 Day of Race* $12 kids' trot (ages 3-10) Sign up online at www.metroparkstacoma.com, at Metro Parks main office, 4702 S. 19th; or by Phone (253) 305-1022

Zoo Boo
Point Defiance Zoo and Aquarium Tacoma, WA Put on your best costume and join us for a fun, fallthemed weekend at the Zoo. Come watch our animals enjoy special pumpkin enrichments and see how creative our keepers are at designing their jack-o-lanterns! Zoo Boo lasts from 10 am to 4 pm on Saturday and Sunday, October 19 and 20 and is appropriate for all ages. Festivities are FREE with zoo admission and everyone in costume will receive a $2 discount off the general zoo admission rate. 11

JBLM MWR Events

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Airman and Family Readiness Center (AFRC)

This magazine is the Joint Base Lewis-McChord Family and MWR fun, food, travel and well-being guide. It contains a wealth of information about events happening on JBLM and in the local area organized by MWR for singles, couples and families. If you read through the back issues posted online you will find a lot of information about the local area!! www.jblmmwr.com/focus

Northwest Adventure Center

THE ESCAPE ZONE

Learn, socialize and have fun with this free program at McChord Field. The Escape Zone offers parents and their children ages 5 and younger a place to learn and play together on Mon., Wed. & Fri. from 9 a.m. to 12 noon. The Escape Zone is in Building 841 on Fairway Road. For more information, call 253-982-8590/2695.

If you love being outdoors and active, the Northwest Adventure Center can help make it happen for you! You can sign up for trips and tours, or come to our retail and rental store for equipment checkout. Many specialty diving classes are available at Joint Base Lewis-McChord SCUBA. Adult SCUBA diving classes include the basic open water, advance, rescue, the master diver, dive master and the dive instructor.

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Government Shutdown Impact at JBLM

(taken from the Northwest Guardian) UNIT TRAINING: Units training at JBLM and Yakima Training Center will see little impact if any. We will still operate the Range Support Office and the Ammunition Supply Point (ASP) to support all planned unit training for the near term. On JBLM the following facilities and services WILL NOT be impacted: 1) All Exchange services will be opened and operating under normal hours 2) All emergency services will be operating as normal 3) Range Support Office both at JBLM and YTC will be operating under normal hours 4) Ammunition Supply Point will be operating under normal hours 5) The Child Development Centers will operate as normal 6) Youth Services Teen Zone, SKIES, School aged services, Teen Centers will continue with normal operations 7) Youth Sports Program will continue as planned 8) The Dining Facilities will remain open and operational 9) The gyms will be open and operating under normal hours 10) On-post housing support through Equity will not be impacted 11) Alcohol Substance Abuse Program (ASAP) will be operating normally 12) On and Off-post elementary, middle and high schools are not impacted 13) Central Issue Facility (CIF) is open and operating under normal times 14) Most MWR activities will continue under normal hours. These include the Warrior Zone, the American Lake Convention Center, the Cascade Community Center, the Bowling Center as an example (For more MWR info, see below) 15) Army Emergency Relief at ACS Annex 2166 and Air Force Aid Society at the A&FRC will continue to operate as normal 16) SHARP, Victim Advocates, New Parent Support and Military Family Life Counselors will continue with normal operations 17) Exceptional Family Member Program (EFMP) respite care for current enrollees will continue with normal operations 18) UPDATED: Contracted laundry and fuels is maintaining normal operating hours with no reduction of services. 19) UPDATED: JBLM Trap and Skeet Range will be operating as normal. Open Tuesday, Thursday and weekends from 10 a.m. to 3 p.m. The clay fun shoot scheduled for Oct. 5 is not affected. On JBLM the following facilities and services WILL be impacted: 1) Funds for Troop Appliance Repair/Replacement does not exist. This means the appliances you currently have in the barracks are all we have. We dont have the ability to fix or replace any that are broken or damaged. 2) The commissaries will be closed starting 2 October 3) Madigan Army Medical Center a. During the government shutdown, Madigan Army Medical Centers priority will be to ensure there is minimal impact on its beneficiaries and health care delivery. b. MAMC has identified health care services that must be maintained in order to preserve the safety of those we serve. Consequently, all inpatient and wounded warrior care activities will continue as normal during the government shutdown. c. Patients will still be able to schedule medical appointments for most outpatient services, and none of the scheduled appointments will be canceled. The appointment line at d. 1-800-404-4506 will remain open for beneficiaries to inquire about their appointments and for those in need of urgent non-emergency care. Pharmacy services will also remain open at all locations. e. Non-emergency elective medical and dental surgeries will be curtailed during the government shutdown. Impacted patients will be notified personally of any changes. 14 continued

continued 4) Waller Hall will be opened with significantly reduced services: a. Casualty Assistance Center under normal hours b. ID Card Section- Closed. Four contractors will re-locate to McChord Field Building 100 to provide ID Card services. c. Retirement Services Office- Closed d. Transition Processing Center- There will be reduced operations. Contractors augmented with Corps G1 at Waller Hall will provide separation packets to be completed by service members. DD 214s will be completed and mailed to service members at a later date. e. Reassignment Processing Center- There will be reduced operations. Contractors will provide briefing information. (Currently 760 personnel are in orders/PCS process. They will be delayed until either the shutdown is lifted. We are working a mitigation strategy with Corps G1 and and 593rd. However, that will not be in place for a number of days.) f. Official Mail- Closed g. Visas/Passports- Closed h. Soldier Readiness Center (SRC)- operating under normal hours i. 24/7 reception for newly arrived military personnel will still occur. j. In-processing: Days 1 & 2 wont be accomplished. This include finance, travel, EFMP, ACS brief, fire safety, education brief, ASAP brief, housing brief, 201 files, medical/dental and financial readiness. Days 3 -5 can be accomplished. That includes CIF and Resiliency Training. k. Building 100- operating under normal conditions with the exception of vehicles passes and weapons registration. Expect delays due to Waller Hall shutdowns 5) Army Community Service- Closed with the exception of SHARP and AER 6) Army and Airmen Career and Alumni Program- Reduced operations. All TAP and DOL transition counseling/services will continue. The VA counseling services are still in question. 7) Public Works Work/Service Orders will not be processed except for emergencies 8) Public Works will execute only non-deferrable preventive maintenance checks (about 600 per month). This means about 1000 preventive checks will not be accomplished (per month). 9) EO/EEO will be closed 10) Off-post housing services are closed. 11) Installation Safety Office will be minimally manned. 12) Directorate of Logistics (DOL) Maintenance is closed. 13) DOL central receiving will be open to receive but will not be issuing items. 14) There will be no off-base housing support available. 15) Youth Fitness Center at Jensen Fitness Center will be closed 16) Coaches meetings are canceled 17) McChord Field Dorm Room assignments and maintenance will be delayed 18) Installation Museums are closed. 19) UPDATED: Visual Information Services (former TASC): Closed except for technicians supporting 32 SBCT FTX at YTC and oversight for Virtual Sim Contractor I/Os. (photos available, NO video) 20) The following future events are canceled- AFAP Conference, Domestic Violence Conference 21) The libraries will operate on limited hours a. GRANDSTAFF LIBRARY - New Hours: MON-FRI, 0900-1800 b. MCCHORD FIELD LIBRARY - New Hours: MON-FRI, 1000-1800 22) Joint Personal Property Shipping Office (JPPSO)- normal operating hours; expect delays 23) The Education Centers. Contractors and military personnel will continue operations. Both Stone and Hawk Education Centers will be opened for College Courses, but no academic/ career counseling services will be available. College and university classes will continue as normal. Facility requests will continue continued

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The following MWR programs will remain FULLY OPERATIONAL: 1) Army Emergency Relief at ACS Annex 2166 and Air Force Aid Society at the 2) A&FRC.There may be increased wait times due to support staff being furloughed. 3) SHARP, Victim Advocates, New Parent Support and Military Family Life Counselors will continue with normal operations, and EFMP respite care for current enrollees. 4) In/out-processing will continue between 0800-1400, but wait times will be long due to lack of support staff. Emergency situations will be dealt with on a case by case basis for ACS as a whole. 5) Children and Youth Programs will operate normally, with the exception of the Youth Fitness Program at Jensen Fitness Center & the Youth Sports Coaches meeting. These have been canceled. 6) All Fitness Centers 7) All MWR Food & Beverage facilities 8) Golf Courses 9) Bowling Centers 10) Outdoor Recreation, including NW Adventure Center & Adventures Unlimited 11) Leisure Travel Services The following MWR programs will operate with reduced hours: 1) Grandstaff Library New Hours: MON-FRI, 0900-1800 2) McChord Field Library New Hours: MON-FRI, 1000-1800

The following MWR programs/events are cancelled until further notice: 1) All scheduled ACS classes, programs/events and individual appointments. 2) All ACS facilities will be closed except as noted above. There will be no services in SFAC, SOS, EFMP (to include Respite Care NEW PROCESSING), Family Advocacy, Relocation, Financial Readiness (except AER/AFA), Employment Readiness, Information & Referral, Mob/Dep (to include SPR), AFAP, AFTB and Volunteer Programs. 3) Youth Fitness Program at Jensen Fitness Center & the Youth Sports Coaches meeting 4) Fire Safety Fair, Oct. 12 For updated information, please check the DFMWR website, JBLMmwr.com and the DFMWR Facebook page, JBLM Family and MWR. The following installation courses are cancelled: 1) Ammo Manager 7-8 October 2) PSI Course 8 October 3) JPAS Course 9 October 4) Med Pros- 11 October 5) Schools NCO 15-16 October 6) 1SG/Commanders Course 21-25 October

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General Information

Dont forget that the Family Info Line (FIL) is available to all Canadian Forces familes. Bilingual FIL counsellors will answer questions and offer confidential, personal support and referral services.

Dont forget to check out our Facebook page. You do not need to have a Facebook Account to view the information that is posted there!
www.facebook.com/ JBLMCanadianCommunity

If you need to talk, Military & Family Life Consultants are available!
A totally confidential and safe venue. Military & Family Life Consultants are licensed clinical counselors who work with families, individuals, couples and children to provide non-medical problem identification and counseling services. They can address relationships, stress management, grief after loss, occupational and other individual and family issues. There are no notes taken, no chart, no diagnosis and no fee. It does not go through any insurance. McChord AFB 253-329-6634
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Thank-you to those of you who contributed to this newsletter. The deadline for the next newsletter (Dec/Jan) will be the end of November and I will always be looking for submissions! Send me your ideas!! Michelle cccjblm@gmail.com 253-737-8714