Coming soon January 2016 New DFIT.ca A division of CF Morale & Welfare Services Une division des Services de bien-être et moral des FC PSP DIRECTORATE OF FITNESS PROMOTING WELLNESS FITNESS AND SPORTS VOLUME 10, ISSUE 4 • DECEMBER 2015 • WWW.CFMWS.COM Behind the Podium 2 Congratulations PSP 13 Behind the Podium Part 2 2 Meet CFB Shilo 13 Message from DFIT 3 Meet 15 Wing Moose Jaw 15 Great Work in the Field Meet 22 Wing North Bay 16 The Warrior Challenge 4 PSP Changes to the field and HQ 17 Just another day at the office 5 One-Stop-Shop for Tobacco Cessation 6 News from OP Nanook: week 1 7 Effective Abdominal Training: Protecting the Back 8 Periodization Program Trains Fleet School Students for Real-Life Tasks as Sea 8 Outdoor Fitness Equipment Officially Opens for use at CFB Esquimalt 9 CFB Suffield life extension programme 10 Did you know? 10 The Benefits of “Sports Candy” and “Real Energy Drinks” 11 Preparing 22 Wing North Bay’s Exercise Air Raid Team for International Competition 12 If you have any questions or would like to submit an article please contact [email protected] Behind the Podium CWO Mario Martel, Canadian Forces Moral and Welfares Services CWO The 6th Military World Games (MWG) were hosted coordinated in a country with a foreign culture and by South Korea from October 2nd - 11th. Out of the language, not only to support the participants, but 7300 participants, Canada sent approximately 160 also to ensure families and friends could follow the athletes who competed in 12 events. On top of many games. personal best, our contingent proudly walked away from the games with 2 bronze and 1 silver. To add to the challenge, the team also orchestrated the military vote for the Federal elections and a This was my first attendance to a MWG or any CISM Commemoration Ceremony at the UN Cemetery in event for that matter. While we all appreciate the Busan. During his speech, our guest of honour, Col time and efforts required by our athletes to achieve (ret) Charland, strongly emphasized the importance this elite level of competition, I had failed to grasp of sports in the military, even in times of war. the commitment and personal sacrifices required by the small team of organizers and support staff to I walked away from these games with memories that allow the competitors to focus on performance. will last a lifetime. But foremost with a renewed respect for those CFMWS staff behind the scenes, in The events were held in 8 different sites throughout Korea and in Canada, who made our participation in the Gyeongsangbuk-do Province and the athletes the 6th MWG a reality and a success. were housed in 3 separate villages. Throughout this logistical nightmare, countless flights, transportation, “Friendship together, peace forever” communications, photos and articles were Caption: Members of the Canadian Forces Morale and Welfare support team at the 6th Military World Games closing ceremonies: CWO Mario Martel, Lise Hardy, Christine Charron, and Pascale Lalonde. Photo credit: Cpl Michael J. MacIsaac, CFSU(O) Imagery ©2015 DND-MDN Canada Behind the Podium (Part 2) Eric Plante, PSP Fitness Coordinator, 14 Wing Greenwood I felt very honored and privileged to be named as an techniques of massage therapy. athletic trainer for the triathlon team during the 6th Military World Games, as this is a once in a lifetime One of the highlights of my trip occurred when we opportunity for most. Providing the best support were visiting the United Nations Memorial Cemetery possible on a daily basis, I spent numerous hours in the city of Busan. We had a small ceremony with taking care of athletes including applying different Col (Ret’d) Charland, a Korean War Vet, who gave us 2 VOLUME 10, ISSUE 4 • DECEMBER 2015 • WWW.CFMWS.COM a very emotional speech about The closing ceremony was his Unit’s experience during nothing short of spectacular. that war. It really felt like we were at the Olympics. This was a The day of the triathlon event tremendous experience for me, in Pohang was another exciting being part of this event, and day which began while I was having the privilege to work on the beach cheering for with the best athletes the CAF our Canadian triathletes. has to offer. I felt that my work I witnessed Maj Martin as PSP made a difference in Lamontagne-Lacasse winning the triathletes’ performance a silver medal in the master’s by providing them with athletic category; seeing him on the therapy which helped them podium watching our Canadian continue to train for their big flag being raised brought goose day. I hope that there will be bumps all over. I was proud to more opportunities like this for be a Canadian as I could feel others in the future. Martin’s pride standing on that podium. MESSAGE FROM DFIT We are in the midst of an incredibly busy fall period for our Directorate and it’s certainly not lost on us the important role that many of you play in our collective successes. Sports Day, the Sports Awards Ceremony, a Fitness Profile brief to AFC, and the CDS approval of our Fitness Strategy Strategic Initiating Directives are but a few of the items on our DFIT short term “to do” list. Not lost on us, however, is the implementation of the Fitness Profile. Training for field staff has been scheduled for January and February and will include all PSP staff who play a role in administering or supporting CAF fitness testing (Fitness and Sports Manager to Fitness Leader). The Fitness Profile represents a fundamental shift in how we perform fitness testing, programming and reporting. Changing how fitness testing occurs will undoubtedly engender some reaction, push-back and growing pains from the rank and file. Though we have worked tirelessly over the past 3 years to anticipate and mitigate many of the issues, Base and Wing PSP Staff at all levels from Sr Mgr PSP to those on the gym floor will need to champion the Fitness Profile and support the CAF in accepting this new paradigm. We look forward to our winter training and providing another tool in your toolbox to maximize the impact you have on the fitness and wellbeing of CAF Personnel. On behalf of the Directorate of Fitness, Sport and Health Promotion Team I thank you for your continued support and wish you all a Merry Christmas and fit and healthy 2016. VOLUME 10, ISSUE 4 • DECEMBER 2015 • WWW.CFMWS.COM 3 GREAT WORK IN THE FIELD The Warrior Challenge Simon Bélanger, Physical Education Program Manager, Saint-Jean Garrison The Warrior Challenge was put in place in the Basic The four tasks are done one after another by section. Military Qualification and Basic Military Officer When the entire section has completed the task, they Qualification courses back in March 2011. The change stations. objective of the Warrior Challenge is to encourage candidates to push their limits as well as obtain points Some of the tasks from the Warrior Challenge are towards the precious Commandant’s flag attributed meant to be difficult with the goal for the partitipants to the platoon who has attained the highest academic to give their best effort. Not all candidates are and physical average. In addition, the top athletes capable of completing the tasks, however, they are all from the platoons are determined by a combined provided a time (points) based on their performance. score from the Warrior Challenge as well as the All military instructors who arrive at CFLRS perform FORCE test. the challenge to understand the imposed efforts After multiple attempts and demonstrations, the required by these tasks. PSP team came up with a new «Warrior Challenge» composed of four distinct tasks. 1. Muscular endurance component: Combination of multiple tasks including a 40 meter dummy drag of 75 kg using the tactical vest followed by a dummy/cable pull over a 20 meter distance and a 20 meter sprint while pulling the dummy with a TRX. 2. Strength component: 198 kg prowler push over a 20 meter distance. 3. Cardiovascular component: Intermittent sandbag carry for a total of ten sandbags over a 45 meter distance. Each sandbag weighs 20kg. 4. Agility component: Agility circuit requiring speed, mobility and the completion of obstacles. 4 VOLUME 10, ISSUE 4 • DECEMBER 2015 • WWW.CFMWS.COM Just another day at the office What an experience; sailing on a warship surrounded by other frigates, destroyers and supply ships from other nations Eileen Du Plooy, Fitness, Sports and Recreation Coordinator, HMCS Athabasca BONG BONG, Emergency Stations; it is 0200 hrs, jump people showing up for PT whether it is a circuit, cardio, out of your rack, get dressed and make your way abs, foam rolling or TRX; everyone is ready to get to where you will close up “in 6 min or less”. Rapid their blood pumping and unwind for an hour. What a Response Team takes action, surveying the ship for fires, morale booster for the crew to know that their Chain floods or casualties. Irrelevant to your rank, you are now of Command is fully supportive and encourages them a fire fighter or casualty clearer. Debriefs drive home to learn about different techniques and principals of the importance of this drill AND not to be complacent. training. Even when we were Alongside, I was able to It is now close to 0300 hrs, equipment is secured and it organize events like Sports Days, where we played street is back to your rack or back to your shift rotation.