PSP Halifax
CFB Halifax Halifax, NS, Canada

Returning this Week! - Come check us out!

Upper Body & Core by Jessie Thibeault https://admin.cafconnection.ca//WORKOUT-OF-THE-DAY_Jan08.a

#FitnessFriday: RAdm Santarpia, Comd MARLANT & JTFA and members lift to New Year fitness goals. #DYK CAF mbrs are evaluated annually through the Force Evaluatio...n test which has been designed to replicate the physical demands of military operations and training? #ReadyAyeReady #VendrediEnForme : Le Cam Santarpia (cmdt FMAR(A)/FOIA) et des militaires s’entraînent pour atteindre leurs buts. #LSV Le test Force, qui simule les exigences physiques de l’entraînement/opérations militaires, permet d’évaluer les militaires annuellement. #ToujoursLàToujoursPrêts PSP Halifax

Total Body Conditioning Joshua Tanner https://admin.cafconnection.ca//WORKOUT-OF-THE-DAY_Jan15.a

Please note that our lunchtime schedule will resume Monday, January 11th, 2021. See below for our weekly schedule. MON: 0830-0930 - FORCE Prep 1215-1300 - Tactical Athlete... TUE: 0830-0930 - FORCE Prep 1215-1300 - Yoga/Range of Motion* (Stadacona Chapel) WED: 0830-0930 - FORCE Prep 1215-1300 - Tactical Athlete THUR: 0830-0930 - FORCE Prep 1215-1300 - Yoga/Range of Motion (Stadacona Chapel) FRI: 0830-0930 - FORCE Prep** 1215-1300 - Spin * Please note there will be no Yoga/Range of Motion class on January 12th. **The last Friday of every month will be a FORCE Famil session Visit the link below for full instructions on setting up your account and booking your time: https://admin.cafconnection.ca///ONLINE-BOOKING-GUIDE.aspx

At home workouts are going to be the norm for the next few weeks. So, lets do them right! We warm up in the gym before lifting weights or performing cardiovascu...lar movements, and we should still do the same at home. A few minutes of moderate intensity activity can increase your heart rate, stimulate blood flow to active tissues (i.e. muscles), and kick your body into gear before getting more specific with the warm up process. Dynamic stretches are meant to get the body moving. The stretches aren’t held for any length of time, but are active and functional movements where joints and muscles go through a full range of motion. These mimic the movement of the activity or sport you’re about to perform. They can be used to help warm up your body before exercising and help prevent injuries. Stay active, healthy and most of all have fun with it! Below are moderate intensity and dynamic movements to help you warm up before setting off on your awesome home workout! (click on movement below to see YouTube demonstration) 2-3 rounds of 30-60 seconds for each movement: 1) Butt Kicks https://www.youtube.com/watch?v=sRgQrw-6kMo&feature=youtu.be 2) Jumping Jacks https://www.youtube.com/watch?v=N4boapiewSI&feature=youtu.be 3) High Knees https://www.youtube.com/watch?v=a0HsXyZd6xM&feature=youtu.be Perform the designated reps for each movement. Can do 1-3 rounds, depending on time, as long as each movement has been done for quality rather than speed: 1) Worlds Greatest Stretch x 3 per side (can do this 6-8 times only if you are short on time) https://www.youtube.com/watch?v=1T9sbL6CsTU&feature=youtu.be 2) Active Spiderman Lunge with Rotation x 6 per side https://www.youtube.com/watch?v=_R2j-nkjjKE&feature=youtu.be 3) Forward Lunge with Overhead Reach x 6 per side https://www.youtube.com/watch?v=rE6QgBtKbvk&feature=youtu.be 4) Side to Side Lunge x 6 per side https://www.youtube.com/watch?v=4J0TFsP9_FE&feature=youtu.be 5) Cradles (Hip Opener) x 6 per side https://www.youtube.com/watch?v=xoR51BGNXqQ&feature=youtu.be 6) Knuckle Drags (Hinge Pattern) x 6 per side https://www.youtube.com/watch?v=33r95ziYelM&feature=youtu.be 7) Alternating Quad Stretch x 6 per side https://www.youtube.com/watch?v=tjopWkekyxg&feature=youtu.be 8) Inchworms x 4-6 https://www.youtube.com/watch?v=eVBETvec3QM&feature=youtu.be 9) Push up to Down Dog x 4-6 https://www.youtube.com/watch?v=BihB7gXVMtQ&feature=youtu.be 10) Broom Handle Dislocates & Around the World x 5 each/direction https://www.youtube.com/watch?v=1a6QUNX3nzI&feature=youtu.be ---------- Submitted by Danielle Daviault Danielle has worked with PSP as a Fitness & Sports Instructor since July 2019. Originally from Ontario, when she moved here for her career, it was her first time ever on the East Coast. When Danielle isn't teaching classes at the gym, she loves spending her time weight lifting, doing CrossFit, Strongman and going Biking in the summer. . . Canadian Forces Base Halifax - Base des Forces canadiennes de Halifax Trident News CAF Atlantic Region Sports

It’s a new year! If you’d like to set a New Year’s Resolution to improve your health, but are worried about sticking to it, you’re not alone! To help you stic...k to your goals this year, try setting a SMART goal. SMART goals are designed to help guide your goal-setting, and make it more likely that you will succeed. To set your SMART goal, reflect on the following questions: Specific What exactly do I want to accomplish? Measurable How will I measure my progress? How will I know when the goal is accomplished? Achievable How can the goal be achieved? Realistic Is this a worthwhile goal? Is this the right time for this goal? Do I have the necessary resources? Timely When/how often am I going to work on this goal? When will I accomplish this goal? Then put it all together to create an awesome New Year’s Resolution that you can stick to! Good luck, and Happy New Year!!

Check out PSP Halifax's 'Workout of the Day' !! Todays workout will be "Upper Body & Core" - by Josh Tanner Click the link below to access, and keep an eye out ...tomorrow for another great workout from one of our PSP Fitness & Sports Instructors. https://admin.cafconnection.ca//WORKOUT-OF-THE-DAY_Nov30.a

Kevin Whittle coached the Formation Halifax Women’s Slo-pitch Team to a number of convincing wins at the 2019 CAF Atlantic Regional Slo-pitch Championship. The women racked up double digit victories in 4 out of 5 games ending with a pair of 16 run wins over CFB Gagetown to earn the gold medal. Team members greatly appreciated his level of experience and his ability to create and modify drills to improve the skills of all players. Unfortunately, the CAF National Women’s Slo-pitch Championship was cancelled so he did not get a shot at bringing home the National gold medal as well. Congratulations Kevin in being named the 2019 MARLANT and RCN Coach of the Year!

Contest announcement The Winners of the 12 days of #ChristmasCare are... Wendy Sheppard, Mitchell Sheppard, Sarah Leblanc, Andre Crocker, Sarah Patricia, and... Chris Leblanc! These people were active almost, if not everyday in our comment sections. Congratulations to all! Message our page to claim your prize! Thank you to all who participated, don’t forget to follow our page for future giveaways #PSPHalifax #CFBHalifax

Lower Body & Cardio Alison Rotzien https://admin.cafconnection.ca//WORKOUT-OF-THE-DAY_Jan07.a

Please note - we have updated our hours of operation at The Shearwater Fitness, Sports and Recreation Centre. Monday to Friday: 0600hrs 1900hrs Saturdays: 0900-1300 Sundays: Closed ... Please visit the link below for complete instructions on activating your account and booking your time slot: https://admin.cafconnection.ca//fd558238-9d10-4218-89b9-4f

Hello Swimmers [and Future Swimmers]! This is a two-part article about the importance of dryland training for swimmers, in addition to some great exercises to i...ncorporate into your program. Part I focuses on the warm up portion of dryland training and should be done prior to the swim practice. Part II will focus on dryland training as accessory work to increase strength and power, as well as developing the swim strokes. https://admin.cafconnection.ca//Dryland-Training-Part-I.as ---------- Submitted by Ashley Blanchard Ashley is our Aquatics Coordinator of Shearwater Fitness, Sports & Recreation Centre. Her career - and passion - of teaching swimming skills and water safety started in 2003 in New Brunswick, where she swam competitively and worked as a lifeguard and swimming instructor. She is also a former service member. Ashley says her goal with the Shearwater aquatics program is to get as many people as possible into the pool, whether it is for swimming lessons; water safety skills; or adding a curveball to members' fitness routines. . . Canadian Forces Base Halifax - Base des Forces canadiennes de Halifax CAF Atlantic Region SportsMaritime Forces Atlantic - Forces Maritime Forces Atlantic - Forces Maritimes de l'Atlantique #PSPRecreation #PSPFindYourFun

Join Matty and Isaac from PSP Halifax for our weekly podccast to discuss all things in the week of pro sports! Also includes Military Sports Updates, Upcoming PSP events, programs and more! Check out our playlist of past episodes on YouTube here: https://www.youtube.com/playlist

PSP Halifax Virtual Workout Yoga/ROM - Tuesday, December 15, 2020. Featuring: Joshua Tanner! Props: Yoga mat, water, music (optional) -----... In response to COVID-19, PSP is offering virtual fitness to Canadian Armed Forces members. By using social media platforms, the virtual fitness classes tailored to Canadian Armed Forces personnel become accessible to all. Participants who are not Canadian Armed Forces members recognize and acknowledge that their age, health status and physical fitness level are unknown, and it is entirely up to each individual to assess their ability to participate in this class. Since it is preferable to consult your physician before beginning any exercise program, we invite all participants who are not Canadian Armed Forces members to consult the ‘Get Active Questionnaire’ of the Canadian Society of Exercise Physiology and its Reference Document. If you experience any pain or difficulty during the exercises presented in this video, it is recommended that you stop and consult a healthcare provider. If CAF members sustain an injury during this video, please remember to fill out a CF98. Get Active Questionnaire: https://www.csep.ca/CM/GAQ_CSEPPATHReadinessForm_2pages.pdf Get Active Reference Document: https://www.csep.ca//publicati/GAQ_ReferenceDoc_2pages.pdf **** En réponse à la COVID-19, PSP offre des séances virtuelles de conditionnement physique aux membres des Forces armées canadiennes. En utilisant les réseaux sociaux, les séances virtuelles de conditionnement physique adaptées aux membres des Forces armées canadiennes deviennent accessible à tous. Les participants qui ne sont pas des membres des Forces armées canadiennes reconnaissent et acceptent que leur âge, état de santé et condition physique sont inconnus et qu’il en revient à chaque individu d’évaluer sa propre capacité à participer à cette séance. Puisqu’il est préférable de consulter un médecin avant de débuter tout programme d’activité physique, nous invitons tous les participants qui ne sont pas des membres des Forces armées canadiennes à consulter le questionnaire Menez une vie plus active de la Société canadienne de physiologie de l’exercice ainsi que son document de référence. Si vous ressentez un malaise ou une difficulté pendant les exercices présentés dans cette vidéo, il est recommandé d’arrêter et de consulter un professionnel de la santé. Si des membres des Forces armées canadiennes subissent une blessure pendant cette vidéo, n’oubliez pas de remplir un CF98. Questionnaire ‘Menez une vie plus active’ : http://www.csep.ca//Questionnaire_Menez_une_vie_plus_activ Document de référence ‘Menez une vie plus active’: http://csep.ca//Questionnaire_Menez_une_vie_plus_active_Do

If you could envision your ideal holiday season, would there be more time for you, for relaxation and fun, and reflection on the season? Take time to focus on ...care for yourself and others to give your spirit energy to get you through the season. Health Promotion will offer 12 Days of Christmas Care, a new suggestion each day posted on our Facebook page. Join us from December 1 - 12 in a self-care Christmas. On the morning of each day, there will be a self-care activity shared. Submit a photo of you engaging in that activity in the comments of that post. You will be entered in the draw for every photo you post/activity you complete, so... the more the merrier! #PSPHalifax #CFBHalifax (NOTE: Activities do not need to be completed on the day they are posted, but need to be completed and posted by December 14 to be considered for the prize draw)

Beginning a fitness routine at home can be daunting, especially when regular environments and resources are inaccessible. You will likely have more questions th...an the treasure trove of internet science can answer. Questions like: What should I wear? Do I need to buy anything new? Do I start with the same gear as professionals? The important thing to remember is that everyone will have different comfort levels and needs. If you are a beginner and have serious goals you need to ensure you will not become injured by your equipment. This information is here to help guide you from the ground up. Fitness websites might tell you to buy the newest pair of sneakers to protect your feet from the demands of training. Although this may be true for some, in many cases fashion sense has co-opted common sense. For those of you training at home you may choose to try calisthenics (body weight training) or yoga. In which case, you may not need shoes at all. Your body receives an immense amount of feedback from your feet. The more you can learn to feel out these messages and use it to improve your movements the less prone to injury you will become in all activities. Many people have decided to commit to more walking, running or hiking to keep themselves active outside. Fresh air is an added bonus to the health benefits of physical activity. In this case you will definitely need something on your feet to protect you from hazards like cold and/or rough surfaces. No shoe will compensate for dangerous technique, but there are some things you should consider. If you look at the bottom of your favourite old shoes you will notice a wear pattern. Try to wear out the mid foot area instead of the heels or baby toe edges. Many shoes are designed with heavy cushioned heels, but this compensates for poor form and will not provide any feedback to help prevent injuries. Try to slowly reduce the amount of cushion between you and the ground to promote feedback from your feet. One step you can try without spending any money is to remove the factory insole from your shoes. You may find you can do with a thinner insole, or if you have no trouble without an insole, then you may be ready for a thinner shoe. In the following video, Dr Kelly Starrett DPT explains this information. https://youtu.be/WHfekPnz_I8 ---------- Submitted by Dave Carr. Dave is a Fitness and Sports Instructor at Fleet Fitness and Sports Centre. Dave has been actively working as a PSP Instructor to CAF Reserve units all over Nova Scotia to promote fitness and sports initiatives for all members in the CAF community. With a passion for yoga and athletic training Dave has pursued certification in a broad range of endeavours including Kettlebell, Olympic Weightlifting, and Track and Field Events. . . Canadian Forces Base Halifax - Base des Forces canadiennes de Halifax Trident News CAF Atlantic Region Sports Maritime Forces Atlantic - Forces Maritimes de l'Atlantique

3 workouts to keep you ready for the FORCE TEST !!! 1. CARDIO There are so many different options for cardio it's hard to pick just one. Plus, some people don't... enjoy running. But some people do as well. We all have our preferences but the main thing is that we pick one! Here are some of my favorite options: - hiking or trail walking - run, jog or walk for 20-30 minutes - bike for 20-30 minutes - if your lucky enough to have access to an indoor rower (I am so jealous) - walking up and down the stairs - skipping - jogging on the spot - and my personal favorite...Burpees! (Yes burpees are cardio. If you don't believe me do 10 really fast!) - Burpee workout: Every minute add one Burpee. Start at 5 on the first minute, 6 on the second minute, 7 on the third until you can't complete the number of burpees in a minute! 2. HIIT HIIT stands for High Intensity Interval Training. We all know by now the force test requires us to work at a high intensity with relatively low time domains. For example the 20 meter rush event requires one to complete 7 hand release burpees and run 80 meters, under 51 seconds. When we perform movements like this at high intensity in training, it will allow us to be more confident and prepared when we are called up to attempt the events. Here is a great AT HOME HIIT Workout that will specifically help you do better on your next test: Workout 1 Tabata plank Rest 1 min Tabata jump squat Rest 1 min Tabata burpees What is Tabata? 8 rounds of :20s ON and :10s OFF for a total of 4 minutes. Workout goal: The intention of this workout is to accumulate as many reps as possible during each :20s interval. Once you've completed the first 8 rounds (4 min) of the first exercise you rest for 1 minute and then start the next Tabata ! 3. STRENGTH TRAINING There are 3 of 4 events in the force test that require strength. 2 of the events require picking up a 20kg sandbag multiple times and 1 event requires to drag a pile of sandbags weighing up to 100kg. Keep in mind that bodyweight exercises still require us to move weight (ourselves!). This is a type of resistance and the weight of it will vary from person to person. The easier it is for us to move our own bodyweight, the easier it will be to move other objects that are equal in weight to our own bodies. It's simple physics really.. *These workouts may require some equipment* so I encourage you to be creative with what you have. 3 strength training workouts that will help you crush your next test: Some equipment at home: Human Pets Backpack, packed with items Can of paint Spare tire Laundry basket Workout 1 (1 OR 2 dumbbells required) 5 rounds: 10 DB DEADLIFTS 10 DB FRONT SQUATS 10 DB PUSH PRESS REST 1:00 * If using a single dumbbell do 5 reps per side Deadlift: https://youtu.be/JNpUNRPQkAk Front Squat: https://youtu.be/B86Zj72LwzA Push press: https://youtu.be/MqvN10OF5fo Workout 2 (bodyweight) 10 mins to complete as many rounds of: 5 pull-ups OR push ups 10 sit-ups OR knee raises 15 air squats OR jump squats Push-up: https://youtu.be/_l3ySVKYVJ8 Pull-up: https://youtu.be/aAggnpPyR6E Sit-up: https://youtu.be/_HDZODOx7Zw Hanging knee raise: https://youtu.be/KNzJ3GuIpB8 Air squats: https://youtu.be/C_VtOYc6j5c Jumps squat: Air squats with a jump ! Workout 3 (mixed) 3 rounds: 1 min odd object hold 1 min mountain climbers 1 min DB front rack Lunge 1 min REST Complete as many reps as possible each minute. if you don't have some of the equipment you can still use the same format and change the movements ! Pick any three movements and you're sure to get a good workout. Odd object: pick up something heavy-ish and hold on for a minute Mountain climbers: https://youtu.be/zT-9L3CEcmk DB Lunge: https://youtu.be/7EmwtpAI8cM I hope this gives you guys some options over the next couple weeks to get in some fitness while we all practice self isolation ! If there are any questions about the post please feel free to reach out to me through email at [email protected] or comment on the Facebook post. #staysafestayhome #athomeworkout #allinthistogether ---------- Submitted by Geoff Pellerin Geoff is Fitness & Sports Instructor who works out of our Shearwater Gym location. He is originally from Moncton,NB, moved here three years ago and has been working with PSP since April of 2019. Geoff played hockey and soccer his entire life and for the last 4 years has been competitively engaged in CrossFit and weightlifting. His passion will always be fitness and coaching but Geoff also enjoys movies, craft beer and reading books. . . Canadian Forces Base Halifax - Base des Forces canadiennes de Halifax Trident News CAF Atlantic Region Sports Maritime Forces Atlantic - Forces Maritimes de l'Atlantique

Recreation and/or leisure is defined as freely chosen activities. These days, we have a lot more time on our hands as our choices for things to do in our free t...ime has decreased significantly. It seems like our lives are so far from what we perceived as normal that it is hard to know what we can do. One of the ways to overcome this is to let go of the notion of normal one piece at a time. One way to do this is to remember your routine from before it was disrupted and replace activities you cannot do now with ones you can. A few examples of this are doing circuit workouts at home instead of at the gym, having drinks with friends over video chat and going for walks or playing outside instead of sports. The important part is to remember that it is possible, and that change is the normal. By accepting this, we become more adaptable to when situations change, and it affects our way of life less. This is important for our quality of life and mental well-being. ---------- Submitted by Megan Stewart Megan is PSP's Sports & Recreation Assistant from Halifax, Nova Scotia and is a 4th year Recreation Management Student at Dalhousie University. She began working with PSP in May 2018 through the Federal Student Work Experience Program (FSWEP). In her spare time, Megan enjoys reading, board/video games, hiking and cooking. . . Canadian Forces Base Halifax - Base des Forces canadiennes de Halifax Trident News CAF Atlantic Region Sports Maritime Forces Atlantic - Forces Maritimes de l'Atlantique #PSPRecreation #PSPFindYourFun

The Military Personnel Command Winners: Female Athlete of the Year Maj Lesley Quinlan, Triathlon Male Athlete of the Year Capt Zachary Zeiler, Swimming a...nd Lifesaving Coach of the Year MCpl Alexandre Grenier, Multisports Official of the Year MWO Steeve Petitpas, Hockey #CAFSportsAwards #CAFSports #CAFSwimming #CAFTriathlon #CAFMultisports #CAFHockey Military Personnel Command Canadian Armed Forces Canadian Army 4 Wing Connection PSP Ottawa PSP Région Montréal CISM Swimming and Lifesaving Canada CF Triathlon Canada Army Run ---- Les gagnants du Commandement du personnel militaire sont : Athlète féminine de l’année Maj Lesley Quinlan, triathlon Athlète masculin de l’année Capt Zachary Zeiler, natation et sauvetage Entraîneur de l’année Cplc Alexandre Grenier, multisports Officiel de l’année Adjum Steeve Petitpas, hockey #MériteSportifFAC #SportsFAC #NatationFAC #TriathlonFAC #MultisportsFAC #HockeyFAC Commandement du personnel militaire Forces armées canadiennes Armée canadienne PSP Région Montréal

Range of Motion Brandon Lenentine https://admin.cafconnection.ca//WORKOUT-OF-THE-DAY_Jan06.a

Good morning, #CFBHalifax! Here is the Base Commander’s Trident News Holiday Message to our community: https://tridentnewspaper.com/holiday-message-base-comma...nder/. While a challenging year in many ways, 2020 has nonetheless been a time of great strength, generosity and resiliency! Remember to take care of yourselves and each other this holiday season. #ReadytoLead #ReadytoHelp #StaySafe **** Bonjour #BFCHalifax! Voici le message des Fêtes du commandant de la base pour notre communauté : https://tridentnewspaper.com/holiday-message-base-commander/. 2020 a été difficile à bien des égards, mais elle a été une période de grande force, de générosité et de résilience! N’oubliez de prendre soin de vous et des autres ce temps des fêtes. #PrêtsàDiriger #PrêtsàAider #SoyezPrudents Maritime Forces Atlantic - Forces Maritimes de l'Atlantique Halifax & Region Military Family Resource Centre Naval Museum of Halifax - Musée naval d'Halifax PSP Halifax Fleet Diving Unit Atlantic / Unité de Plongée de la Flotte Atlantique 5th Canadian Division/ 5e Division du Canada Royal Canadian Navy Marine royale canadienne

Need your daily exercise? Our Work-IN program has you covered! Use the link below to access a full library of our online fitness classes, brought to you by PSP Halifax, that you can follow along with at home!... https://www.youtube.com/playlist

New Year, new faces! We’re always looking for new #DefenceTeam members to showcase and celebrate on #CFBHalifax social media via our #FaceofBaseHFX series And... we’re all about giving out those #BravoZulus to our inspiring community! If you would like to nominate a #CAF or #DND colleague, employee or friend to give them a well-deserved shout-out this year, be sure to email the Base Public Affairs team at [email protected] or [email protected] with your submission. We look forward to highlighting our 2021 Faces of Base! #ReadytoLead **** Nouvelle année, nouveaux visages! Nous sommes toujours à la recherche de nouveaux membres de l’#ÉquipedelaDéfense à mettre en valeur dans les médias sociaux de la #BFCHalifax au moyen de notre série #GensdelaBFCHfx Et nous avons à cœur de donner des #BravoZulu à notre communauté inspirante! Si vous souhaitez proposer la candidature d’un collègue, d’un employé ou d’un ami faisant partie des #FAC ou du #MDN pour lui donner des félicitations bien méritées cette année, envoyez un courriel à l’équipe des affaires publiques de la base à [email protected] ou à [email protected] avec votre proposition. Nous sommes impatients de mettre en valeur nos Gens de la base de 2021! #PrêtsàDiriger Maritime Forces Atlantic - Forces Maritimes de l'Atlantique 5th Canadian Division/ 5e Division du Canada Naval Museum of Halifax - Musée naval d'Halifax Naval Fleet School Atlantic - Ecole de la flotte navale Atlantique The Stadacona Band / La Musique Stadacona Halifax & Region Military Family Resource Centre PSP Halifax Trident News Health Promotion Halifax - PSP

Functional postural exercises We live in a world where computers and other means of technology are used daily - if not hourly. Because of this, a lot of us have... become less physically active, and more stationary. This happens especially to those of us who are required to be at a desk or complete repetitive movements as part of our jobs. As we age and continue to foster bad habits such as slouching while using technology, and continuing to be less active, we become susceptible to poor posture. There are other causes for poor posture such as injury, genetics, or disease, which are out of our control. However, if you fall into the category of those who have poor posture as a result of your daily actions, keep reading to find exercises and stretches that will help you to improve your form. Keep in mind that the following postural stretches and exercises are not a prescription, they are meant to be used as suggestions for those who find themselves wanting to correct their form. If you suffer from an injury, or have postural problems that are not associated with lack of activity or a tendency to slouch, please refer to a health care professional before attempting the following exercises. My personal favourite postural exercise is the cervical retraction. You can do this while standing, as the demo shows, or while seated. This is a great exercise to strengthen your neck muscles, and to teach yourself to not constantly look down. https://www.youtube.com/watch?v=Vg4iSulJStI Prone shoulder retractions are excellent for trying to combat rounded shoulders, as they remind your shoulder muscles where they should naturally sit. https://www.youtube.com/watch?v=YeQR2MMZUKI Wall slides are my second favourite, as they work more than one muscle group. Primarily wall slides assist in strengthening your shoulders, as well as aids in shoulder mobility. Wall slides also are used to relieve pressure off the lower back, as well as quad and glute strength. https://www.youtube.com/watch?v=GaP20t6ZOfU Core and back strength play a huge role in being able to maintain proper posture. The next few exercises are to help you develop core strength to compliment your postural exercises. Superman! This exercise is to strengthen your lower back, as well as make you feel like a superhero flying through the sky. https://www.youtube.com/watch?v=cc6UVRS7PW4 Bird dogs are perfect for working the glutes, back and core at a lower intensity. This allows your body to practice stability and control. https://www.youtube.com/watch?v=wiFNA3sqjCA Cobra pose is an awesome lower back stretch that develops strength. It also allows your chest and shoulders to open up. https://www.youtube.com/watch?v=XU0wJ0OTopU Lastly everyone’s favourite, plank. Planks strengthen not only your abs, shoulders and back. They also allow your body to work on stability, and engage almost every muscle group in your body. https://www.youtube.com/watch?v=ASdvN_XEl_c ----- Submitted by Maddie McDonald, Fitness & Sports Instructor. Maddie is a Fitness and Sports instructor at 12 Wing Shearwater. Prior to joining PSP she worked as a Kinesiologist at a physiotherapy clinic. Maddie enjoys socializing and playing rugby in her free time, and is always down for an outdoor excursion. Canadian Forces Base Halifax - Base des Forces canadiennes de Halifax Trident News CAF Atlantic Region Sports Maritime Forces Atlantic - Forces Maritimes de l'Atlantique

Celery Juice Celery juice, often referred to as a miraculous superfood, is promoted by celebrities for its multitude of health benefits. Many promoters of th...is juice claim that it has many potent healing abilities such as: the reduction of inflammation, antiseptic properties, breakdown and disposal of viruses (ie. Covid-19) and the decrease of stress and harmful emotions. To receive these benefits, it is recommended to consume celery juice on an empty stomach first thing in the morning. So, should you incorporate this into your morning routine? Find out below: --- Myth: Celery juice will heal my body. Fact: There is no evidence to prove that celery juice has any of the healing properties it claims. Celery, being 95% water, can help you stay hydrated when juiced, so if you enjoy the taste, then there is no harm in drinking it. --- Myth: Celery juice is more nutritious than whole celery. Fact: Celery is an excellent source of nutrients, but by juicing celery, you’re eliminating its greatest property fibre. Fibre is an important part of a balanced diet and helps to maintain a healthy digestive tract. Most Canadians do not consume enough fibre on a daily basis, so make sure to eat your celery whole in order to reap all of the health benefits. ---------- Submitted by Victoria Stead Victoria is a Registered Dietitian and has worked as a HPS at CFB Halifax since June 2019. Her areas of interest include clinical nutrition, population health, digestive disorders and food safety. In her spare time, Victoria enjoys going for hikes with her dog Duncan and travelling to new places. . . Canadian Forces Base Halifax - Base des Forces canadiennes de Halifax Trident News CAF Atlantic Region Sports Maritime Forces Atlantic - Forces Maritimes de l'Atlantique

*** Please note that our Fleet/Dockyard Fitness, Sports and Recreation Centre and Stadacona Reconditioning Centre will remain closed until further notice. Our Shearwater Sports, Fitness and Recreation Centre and Shearwater Arena will also remain closed during this time. Stay tuned for further updates. *** For all inquiries on FORCE testing or Sea Survival, please contact Briana Plante ([email protected]) or Mary Thompson ([email protected]).

Since we will be unable to hold our annual Sports Recognition Breakfast this year, PSP will be recognizing award winners in various categories virtually in the coming weeks. Award categories include COTW, COTF and Wing Cup for the 2019/2020 season, 2020 Rob Sneath Memorial Award, 2020 Alexander Keith’s Award, 2019 Admiral Jones Shield, and nominees for 2019 Environmental Command Awards. Formal presentations for these awards will be coordinated at a later date.

Power has been restored and our Shearwater gym is, once again, taking bookings for Military and DND members.

https://tridentnewspaper.com

Have you ever wanted to coach a military sports team, or maybe even a youth sports team? In just twelve quick steps, you could get started right from the comfor...t of your own home! Step one: go to www.coach.ca Step two: Click on the tab called The Locker Step three: Click on "Don't have an account? Create one now!" Step four: Check the box "i agree" Step five: Check the box "I want to create a Locker account for access to my transcript, eLearning opportunities, to sign up for coaching events, and more!" - Fill in your info - Click Register Step six: Login to your email account and open the verification email that was sent to you Step seven: Click on the "click here" at the very end of the email Step eight: Create a password Step nine: Click submit Step ten: Click on the Icon "Profile" Step eleven: In the left hand corner of your screen under your name is your NCCP# Step twelve: Log into the Locker and begin free e-learning courses under Navigation that will help you on your way to becoming a certified coach in your respective sport. ---------- Submitted by Jason Price Jason is the Fitness, Sports and Recreation Manager for 12 Wing Shearwater as well as the CAF Regional Sports Manager for the Atlantic Region. Jason actively coaches in the Minor Hockey system and has been part of the Hockey Staff for Canada's Men's National Team, Cape Breton Eagles in the QMJHL, and most recently coached the Shearwater Men's Hockey team at the Atlantic Region Men's Hockey Regional. . . Canadian Forces Base Halifax - Base des Forces canadiennes de Halifax Trident News CAF Atlantic Region Sports

Force Focus Joshua Tanner https://admin.cafconnection.ca//WORKOUT-OF-THE-DAY_Jan05.a

Maximum Support Deva Carr https://admin.cafconnection.ca//WORKOUT-OF-THE-DAY_Jan04.a

Here is a great activity you can do with your family to keep moving and stay healthy: Go Hiking! Other than working out from home, hiking is a safe activity to... do these days.There are plenty of hiking trails in Nova Scotia and some of them have amazing scenery! Below is a link to all the hiking trails in Nova Scotia. English version: https://www.alltrails.com/canada/nova-scotia French version: https://www.alltrails.com/fr/canada/nova-scotia You can sign up for free on this website and keep track of all the hiking trails you would like to explore. All of the trails are sorted by difficulty. (easy moderate hard)You can search hiking trails by difficulty, length, elevation gain, route type, etc. There is information on every trail! If you click on one, you will find a description with reviews and photos. It also tells you if it’s dog friendly, accessible for wheelchairs and strollers, and more... This is a great website for hiking lovers! Also, if you are not able to travel to any of these locations, there is "The Shearwater Flyer Trail"which starts right next to the Shearwater Fitness and Sports Centre and is open year-round. It’s a 17.1 km long trail that is connecting onto Salt Marsh Trail for another 19.5km.You can either walk, run or bike it. The Shearwater Flyer Trail is dog friendly but make sure you pick up after your dog. There are several garbage cans along the trail as well. Please watch for poison ivy (there will be signs to tell you where it is) and ticks as they are already active at this time of the year. Be sure to dress accordingly and also - don’t forget to bring water as it is always important to stay hydrated! Go out, get some fresh air and vitamin D.Stay healthy! ---------- Submitted by Carol-ann Laforge Carol-ann has worked with PSP for the past 5 years, spending the last 4 as the front desk attendant at The Shearwater Sports, Fitness and Recreation Centre. She is originally from Saguenay, Quebec and when she is not out hitting the hiking trails, enjoys reading, watching hockey and of course... Superheroes! Canadian Forces Base Halifax - Base des Forces canadiennes de Halifax Trident News CAF Atlantic Region Sports

Well, #CFBHalifax, 2020 has been an adventure (to say the least). But despite its many challenges, we as a team have accomplished so much. Take a look at so...me of the Base team’s great work as showcased in our 2020 Year-in-Review! Wishing our Defence community, community partners, and friends and neighbours a safe, happy, and prosperous New Year. #ReadytoLead Video credit : Sydney MacLeod, Base PA Intern *** Gens de la #BFCHalifax. L’année 2020 a été une vraie aventure (c’est le moins qu’on puisse dire). Mais malgré les nombreuses difficultés, nous avons, en tant qu’équipe, accompli tant de choses. Jetez un coup d’œil à l’excellent travail de l’équipe de la base qui est présenté dans le Bilan de l’année 2020. Nous souhaitons au personnel de la Défense, à nos partenaires, à nos amis et à nos voisins une belle et heureuse année. #Prêtsàdiriger Source de la vidéo : Sydney MacLeod, stagiaire aux AP de la base Maritime Forces Atlantic - Forces Maritimes de l'Atlantique Royal Canadian Navy Marine royale canadienne Trident News Halifax & Region Military Family Resource Centre Naval Fleet School Atlantic - Ecole de la flotte navale Atlantique

We hope that you had a wonderful and safe holiday! - Your #CFBHalifax Health Promotions team!

Maximum results from light weights Only a few people have access to dumbbells, plates or any other kind of weights at home. But guess what? Did you know that we...ights are only a tool to flex against something? Christian Thibodeau talks about two techniques to optimise warm-up or any training with light weights to create a training effect. His philosophy is that to have maxima result you should make light weights feel heavy so your heavy weights feel light. The first technique he uses is called compensatory tension training. Basically, this technique consists of compensating the lack of weight by increasing tension in muscles. As an illustration, for a biceps curl with dumbbells he would engage as much as he can in his biceps on the way up and also keep the tension on the way down so much that he needs to use his triceps to help him to lower the load. This technique is a good option for hypertrophy and will help you to activate your stabilizers before moving with heavier weights. The second is Compensatory acceleration training. Do you remember this formula? Force = mass x velocity To increase the force production you can either add weight or you can move your weight faster. This technique is about accelerating the concentric part (when you are working against gravity) of your movement. In the eccentric part (when you lower the weight), you should control the speed and at all times during your repetition you should focus on your form. If your goal is to be powerful or to gain strength this technique is for you. It will help you to activate your nervous system and as a warm-up will help you to lift heavier. https://www.youtube.com/watch?v=oS0dTTr5k_Q https://www.youtube.com/watch?v=549dhc9GVsc Abstract by Jessie Thibeault ------ Canadian Forces Base Halifax - Base des Forces canadiennes de Halifax Trident News CAF Atlantic Region Sports Maritime Forces Atlantic - Forces Maritimes de l'Atlantique

Congratulations to one of our 12 days of #ChristmasCare winners, Sarah! Sarah, won a $25 Cineplex gift card by being engaged with most, if not all of our post...s! Enjoy all of the new holiday movies, on us! #CFBHalifax #PSPHalifax

Meet our last #FaceofBaseHFX duo of 2020: National Defence Advisory Group for Persons with Disabilities #DAGPWD Co-Chairs, Sailor 1st Class Matthew Raniowski an...d Lana Costello! Both proud parents of children with autism, S1 Raniowski (military co-chair) and Ms. Costello (civilian co-chair) are responsible for providing advice to senior members of the #DefenceTeam on matters relating to policy and the equitable representation of persons with disabilities within the #DND #CAF organization. They work closely to provide feedback and recommendations on Employment Equity, Diversity and Inclusion plans, policies and programs, while also addressing the stigma and discrimination that Defence Team members have experienced or continue to face. Matthew and Lana also support the planning of the International Day for Persons with Disabilities, which is held annually on December 3. S1 Raniowski currently works as QL5 Technician Maintainer for Great Village Radio Station. For him, participating in the DAGPWD (first as a local MARLANT co-chair and now as a National co-chair) has been the most rewarding part of his military career. Lana Costello works as an Acting Customer Service Supervisor with System Control Division (Base Logistics) at HMC Dockyard. She is long-time parent advocate of Persons with Disabilities as she has a son with High Functioning Autism, and has long volunteered with Autism Society Nova Scotia. For Lana, supporting the DAGPWD (first locally and now, nationally) is a wonderful opportunity to learn and promote a better understanding of Persons with Disability (PWD) related issues. The DAGPWD is open to both civilian and military members who identify as a member of this group or anyone with an interest in this group. Becoming a member is a great opportunity to help the Defence Team create a more accessible workforce with less systemic workplace barriers. For more information on becoming a member of the DAGPWD at #CFBHalifax, you can contact the positional email box at [email protected]. Thank you, Matthew and Lana for your inspired leadership, service and work towards a more inclusive workplace! #BravoZulu #ReadytoLead #ReadytoHelp Disclaimer: Please note that this photo was taken at the MARLANT International Day for Persons with Disabilities event on December 3, 2019. **** Voici notre dernier duo de #GensdelaBFCHfx de 2020, les coprésidents du Groupe consultatif de la Défense pour les personnes handicapées #GCDPH : le matelot de 1re classe Matthew Raniowski et Lana Costello! Étant tous les deux de fiers parents d’enfants autistes, le Mat 1 Raniowski (coprésident militaire) et Mme Costello (coprésidente civile) sont chargés de conseiller les membres supérieurs de l’#ÉquipedelaDéfense sur les questions relatives aux politiques et à la représentation équitable des personnes handicapées au sein de l’organisation du #MDN et des #FAC. Ils travaillent en étroite collaboration pour fournir de la rétroaction et des recommandations sur les plans, politiques et programmes d’équité en matière d’emploi, de diversité et d’inclusion, tout en s’attaquant à la stigmatisation et à la discrimination que des membres de l’Équipe de la Défense ont vécues ou auxquelles ils continuent de faire face. Matthew et Lana soutiennent également la planification de la Journée internationale des personnes handicapées, qui a lieu chaque année le 3 décembre. Le Mat 1 Raniowski travaille actuellement comme technicien/spécialiste de la maintenance NQ5 pour la station radio de Great Village. Pour lui, sa participation aux activités du GCDPH (d’abord en tant que coprésident local des FMAR(A) et maintenant en tant que coprésident national) a été la partie la plus gratifiante de sa carrière militaire. Lana Costello travaille comme superviseure intérimaire du service à la clientèle à la Division du contrôle des systèmes (Logistique de la base) à l’arsenal CSM. Elle défend depuis longtemps les intérêts des personnes handicapées puisqu’elle a un fils atteint d’autisme à haut niveau de fonctionnement, et fait depuis longtemps du bénévolat pour l’Autism Society Nova Scotia. Pour Lana, soutenir le GCDPH (d’abord au niveau local et maintenant au niveau national) est une merveilleuse occasion d’apprendre et de promouvoir une meilleure compréhension des questions liées aux personnes handicapées. Le GCDPH est ouvert aux membres civils et militaires qui s’identifient comme membres de ce groupe ou à toute personne ayant un intérêt pour ce groupe. Devenir membre est une excellente occasion d’aider l’Équipe de la Défense à créer un milieu de travail plus accessible avec moins d’obstacles systémiques. Pour plus de renseignements sur la façon de devenir membre du GCDPH à la #BFCHalifax, vous pouvez envoyer un courriel à l’adresse générique [email protected]. Merci, Matthew et Lana, pour votre leadership inspiré, votre service et votre travail en vue d’obtenir un lieu de travail plus inclusif! #BravoZulu #PrêtsàDiriger #PrêtsàAider Avertissement : Veuillez noter que cette photo a été prise lors de la Journée internationale des personnes handicapées des FMAR(A) le 3 décembre 2019. Maritime Forces Atlantic - Forces Maritimes de l'Atlantique Trident News 5th Canadian Division/ 5e Division du Canada Halifax & Region Military Family Resource Centre

Need your holiday exercise? Our Work-IN program has you covered! Use the link below to access a full library of our online fitness classes, brought to you by PSP Halifax, that you can follow along with at home!... https://www.youtube.com/playlist

Goal Setting; Beyond SMART Goals Most of us have heard the term SMART Goals by now; Specific, Measurable, Achievable, Realistic and Timely. While I agree that a...ll goals should align with these five points, after many years in fitness the industry I believe there are other key factors in order to be successful in achieving a goal. First off, I would like to introduce the power of belief. Though a goal could be realistic and achievable, it doesn't necessarily mean someone truly believes that they are able to accomplish it. In order to set ourselves up for success, we have to eliminate negative self talk. One practice to do this is first identifying any limiting beliefs we currently have; ie: "I've been overweight my whole life, I'll never lose weight." I would encourage people to then change the beliefs into something more empowering, yet something that still reigns true to the individual. For example: "I have never been overweight" is a bit of a stretch, but something more vague such as: "I am looking and feeling better every day." This process won't be a one time thing. Many of us have developed limiting beliefs such as this from a very young age. We have to learn the skill of pivoting; to catch ourselves in the moment of a thought that reflects a limiting belief and change the thought into something more empowering. Whatever the mind can conceive and believe, it can achieve. Napoleon Hill Secondly, we have to act as if we already have accomplished it. As explained in the article below by Kelli Cooper, often when we are extremely determine to achieve something, we unintentionally focus on the lack of it. If our thoughts are constantly, "I'm not losing weight I'm not losing weight" and our outer world experience reflects our inner thoughts, then you can probably guess what's going to happen. Using the example of weight loss again, people often focus on the fact that their body composition is not where they want it to be. Instead, we must focus on the feeling of already having achieved our goal. As Kelli explains; "Acting as if you already had what you wanted is not about playing pretend or totally ignoring your current reality. It is about realizing your point of power is how you are focusing in the present moment and deliberately directing your attention towards what you want, knowing your reality will eventually follow suit." Kelli outlines that no matter what one's goal is, they want to achieve it to gain some sort of desirable feeling. For example, one might want to lose weight so they feel healthy, less stressed, to gain freedom, self-esteem or self love, just to name a few. The well known theory of the 'Law of Attraction' suggests that one's inner thoughts and feelings reflect their outer experience. So if we can find a way to feel those feelings we desire anyway, before having achieved our goal, we are more likely to succeed. For example, before you lose the weight you can still find ways to increase self-esteem and self love through various daily practices such as journaling, visualization and mirror work. From Lastly, what I've noticed in my years in the fitness industry is that people's goals are often coming from a place of unhappiness or dissatisfaction, instead of a place of love. Often clients come to me saying they are unhappy with their bodies or their current physical fitness levels. Though that unhappiness might have initiated the idea of wanting to change, basing a goal off of self hatred is a recipe for disaster. When our mantra's for exercising start sounding like "Come on you lazy sack of ____, or I hate how I look let's burn this fat!" It is only a matter of time before motivation slips. We have to want to do things out of love. Instead of starting an exercise regime because we hate our bodies, if we want to create lasting change we must do it because we love our bodies. When working out our self motivation should sound more like "Come on, you can do it. You deserve to be healthy and happy. You are worthy of feeling confident. I am doing this because I love my body and want the best for it." Oprah Winfrey has found self love goes hand and hand with lasting change. "Your overweight self does not stand before you craving food. It's craving love," she says. "When you love yourself enough, you take care of yourself." From I know during these times we might feel limited in some ways towards our fitness goals,many of us being confined to the square meters of our homes. However, I would like to encourage people to use this time to re-visit their goals and take a good look at how they have been working towards them mentally as well. As Leon Brown reminds us: "It all begins and ends in your mind." By: Mary Thompson Canadian Forces Base Halifax - Base des Forces canadiennes de Halifax Trident News Maritime Forces Atlantic - Forces Maritimes de l'Atlantique CAF Atlantic Region Sports

Military Family Open Skating To register - call the Shearwater Gym front desk at 720-1071. Registration must be completed early for the first 2 military family skates, as our facilities will be running on Holiday hours. All registrants are required to bring their own skates and helmet and will have to fill out a Covid screening questionnaire prior to go to the arena, which will be emailed upon registration.... All skates will be: 1200-1330 Sunday, Dec 27 Deadline to register Dec 24th at 1100 Monday, Dec 28 Deadline to register Dec 24th at 1100 Tuesday, Dec 29 Deadline to register Dec 29th at 1100 Wednesday, Dec 30 Deadline to register Dec 30th at 1100 Thursday, Dec 31st Deadline to register Dec 31st at 1100

https://www.cafconnection.ca//Health-Promotion-Webinars.as

Detox Diets Detox diets have become extremely popular and are marketed as a way to eliminate built up toxins in order to improve our overall health. These d...iets can make sweeping claims or they can choose to focus on a particular organ such as the liver or colon. Detox diets also tend to be promoted as a method to kick start a new, healthier lifestyle. So, what is the truth behind this diet trend? Find out below: --- Myth: Detox diets rid your body of toxins Fact: The body naturally detoxifies through organs such as the liver, kidneys and gastrointestinal tract. We don’t need to go on a special diet for this to occur. --- Myth: Detox diets improve energy levels and overall wellbeing Fact: Detox diets can often be very restrictive, often limiting participants to only fruit or vegetable-based smoothies or juices. If you are not consuming enough protein and fat as part of a well-balanced diet, you will be missing vital nutrients that allow you to perform at your best. --- Myth: Detox diets are a fast way to lose weight Fact: Detox diets often encourage severe calorie restriction or avoidance of certain food groups. This strategy may help you to lose weight initially but this weight will most likely be gained back once you resume your normal eating habits. ---------- Submitted by Samantha Noseworthy Samantha has worked as a Health Promotion Specialist at CFB Halifax for almost two years. She has a Masters of Public Health and a BSc. in Biochemistry/Nutrition. Her areas of interest are nutrition, addiction-free living and mental health promotion. Her hobbies include travelling, baking and paddle boarding. Canadian Forces Base Halifax - Base des Forces canadiennes de Halifax Trident News CAF Atlantic Region Sports

With kids home more often I hope you parents have done your best to maintain your sanity! All jokes aside, I was out for one of our family walks the other day a...nd noticed a teddy bear in a few windows of the homes in our neighborhood. After asking my wife about this, she informed me that our neighborhood was taking part in this social media craze of Going on a Bear Hunt. We’re Going on a Bear Hunt is a popular children’s book written by Michael Rosen, about a families adventure searching for a bear. This neat initiative is designed to allow kids to go on a hunt for teddy bears while at the same time getting both parents and kids some much needed fresh air and exercise. So let’s spread the awareness of this to reach as many families as possible, to provide a free activity and some family fun for all! Below is a link from NBC highlighting the recent events. https://youtu.be/nRUTAat1Yeg This idea has spread across the world as seen from this New Zealand article: https://www.theguardian.com//bear-hunt-helps-banish-corona As well, here is a link to the popular children’s book We’re Going on a Bear Hunt by Michael Rosen: https://youtu.be/Waoa3iG3bZ4 ---------- Submitted by Matt MacKenzie Matt is our Community Recreation Coordinator, working out of Shearwater. He is originally from Truro, Nova Scotia, and is on his 5th year working with PSP. .In his spare time, Matt enjoys playing guitar, keeping in shape, playing sports and most of all, spending time with his family. . Canadian Forces Base Halifax - Base des Forces canadiennes de Halifax CAF Atlantic Region Sports Maritime Forces Atlantic - Forces Maritimes de l'Atlantique #PSPRecreation #PSPFindYourFun

Admiral Jones Shield 2019 - Bradley Northrup!!! The contributions of Bradley Northrup to his Unit, Formation Halifax and the community were numerous in 2019. Working alongside PSP staff, he developed and implemented fitness and nutrition plans to maximize the success of diver candidates at Fleet Diving Unit Atlantic. He organized weekly Unit ice times, an annual Unit hockey game and participated in hockey, golf and soccer to help his Unit win the Wing Cup. An avid hockey pl...ayer, Bradley competed at the CAF Atlantic Regional Men’s Hockey Championship and with various teams throughout the community. He assisted in growing the sport by volunteering to organize and coach a PSP skills camp for minor hockey players in the Halifax Regional Municipality. His community efforts didn’t stop there. Bradley helped organize the VETS (Veterans Emergency Transition Service) game between retired NHL hockey players and current/retired military members to raise awareness and funds for homeless Veterans of the CAF/RCMP. He also helped organize the Clash of the Titans charity game in support of the Military Family Resource Centre. Finally, he served as Unit rep for the 2019 Christmas Daddies Telethon where over $11,000 was raised for the event. Congratulations Bradley on being named the recipient of the 2019 Admiral Jones Shield!

As per Provincial guidelines, we will be reopening our Reconditioning Centre, Fleet Gym and Shearwater Gym for bookings - starting December 21st, 2020. Please note that we will be running on our Holiday Schedule - see below for hours of operation at each location. Bookings will be available soon for Military Members and DND Civilians only and must be completed using the BookKing platform: https://bkk.cfmws.com/halifaxpub/index.asp... Keep an eye out for further updates! Please visit the link below for complete instructions on activating your account and booking your time slot: https://admin.cafconnection.ca//fd558238-9d10-4218-89b9-4f --- HOLIDAY HOURS: Fleet Fitness & Sports Centre: December 21st-23rd: 0600-1600 December 24th: 0600-1200 December 25th-31st: Closed January 1st-3rd: Closed January 4th: Resume Regular Schedule Shearwater Fitness, Sports & Recreation Centre: December 21st-23rd: 0600-1600 December 24th: 0600-1200 December 25th-28th: Closed December 29th-30th: 0800-1600 December 31st: 0600-1200 January 1st-3rd: Closed January 4th: Resume Regular Schedule Reconditioning Centre (S24A) December 21st-23rd: 0800-1600 December 24th: 0800-1200 December 25th-28th: Closed December 29th-30th: 0800-1600 December 31st: 0800-1200 January 1st-3rd: Closed January 4th: Resume Regular Schedule

Total Body Conditioning Melissa Calleja https://admin.cafconnection.ca//WORKOUT-OF-THE-DAY_Dec18.a

Admiral Jones Shield Nominees - 2019 Based on the wishes of Admiral Jones, the Admiral Jones Shield is awarded annually to a non-commissioned member who contributes most in conduct, sportsmanship and character in sports activities throughout Formation Halifax. This long-standing award was first presented in 1946, not long after the conclusion of the Second World War. Submissions are collected each year and if necessary, narrowed down to a list of five nominees. By virtue of t...he award criteria, all nominees will have demonstrated outstanding qualities in service to both military and community programs. Just to be nominated carries a high level of prestige. The 2019 Admiral Jones Shield nominees are: Sienna Quirk Bradley Northrup Joshua Martin Zachary Leger Adam Wadden Bravo Zulu to all nominees! The 2019 winner will be announced tomorrow. A formal presentation of the award will be arranged at a later date.

After this last week of working from home, I am sure there has been some extra sitting and less walking around than you are used it on a normal day. Let’s not s...it around and wait to for our hips to scream at us to stand up and move around. We are going to talk about your hips today and how we can keep them happy and healthy. Your hips have a group of muscles around the top of your thighs that connect the upper leg to the hip. These muscles allow you to bend at the waist and raise your legs. After sitting for a prolonged amount of time those muscles along with the glute muscles can start to feel sore or achy. We are sitting a lot more than usual lately so I wanted to share my three favorite mobility stretches that I enjoy doing whenever my hips start to feel a little stiff. Active Spiderman Pigeon Stretch Runner Lunge All of these stretches can be done in the morning before you start your day, after getting ready for bed, or while binge watching the newest buzz worthy show on Netflix. Hold them for 30 seconds to 3 minutes, but listen to your body. All stretching should feel like a strain but no PAIN. If something doesn’t feel right then don’t do it. We want to have fun and be active during these times at home so enjoy being active in the space you have. Other ways to help reduce the risk of hip pain is: Get up and move around every 45-60 minutes or so if you are sitting at a desk for long periods of time. Warm up properly before any workout. (I posted another article on this subject ) Stretch at the end of every workout. Have fun, stay active and be healthy. https://youtu.be/NqdYYjclZmw ---------- Submitted by Danielle Daviault Danielle has worked with PSP as a Fitness & Sports Instructor since July 2019. Originally from Ontario, when she moved here for her career, it was her first time ever on the East Coast. When Danielle isn't teaching classes at the gym, she loves spending her time weight lifting, doing CrossFit, Strongman and going Biking in the summer. . . Canadian Forces Base Halifax - Base des Forces canadiennes de Halifax Trident News CAF Atlantic Region Sports Maritime Forces Atlantic - Forces Maritimes de l'Atlantique

Lower Body & Cardio - Maddie McDonald https://admin.cafconnection.ca//WORKOUT-OF-THE-DAY_Dec17.a

PSP Halifax Virtual-Workout Series Upper body and Cardio: Thursday 17th December, 2020. Featuring: Deva Carr... Props: Exercise mat (optional) In response to COVID-19, PSP is offering virtual fitness to Canadian Armed Forces members. By using social media platforms, the virtual fitness classes tailored to Canadian Armed Forces personnel become accessible to all. Participants who are not Canadian Armed Forces members recognize and acknowledge that their age, health status and physical fitness level are unknown, and it is entirely up to each individual to assess their ability to participate in this class. Since it is preferable to consult your physician before beginning any exercise program, we invite all participants who are not Canadian Armed Forces members to consult the ‘Get Active Questionnaire’ of the Canadian Society of Exercise Physiology and its Reference Document. If you experience any pain or difficulty during the exercises presented in this video, it is recommended that you stop and consult a healthcare provider. If CAF members sustain an injury during this video, please remember to fill out a CF98. Get Active Questionnaire: https://www.csep.ca/CM/GAQ_CSEPPATHReadinessForm_2pages.pdf Get Active Reference Document: http://www.csep.ca//publicatio/GAQ_ReferenceDoc_2pages.pdf **** En réponse à la COVID-19, PSP offre des séances virtuelles de conditionnement physique aux membres des Forces armées canadiennes. En utilisant les réseaux sociaux, les séances virtuelles de conditionnement physique adaptées aux membres des Forces armées canadiennes deviennent accessible à tous. Les participants qui ne sont pas des membres des Forces armées canadiennes reconnaissent et acceptent que leur âge, état de santé et condition physique sont inconnus et qu’il en revient à chaque individu d’évaluer sa propre capacité à participer à cette séance. Puisqu’il est préférable de consulter un médecin avant de débuter tout programme d’activité physique, nous invitons tous les participants qui ne sont pas des membres des Forces armées canadiennes à consulter le questionnaire Menez une vie plus active de la Société canadienne de physiologie de l’exercice ainsi que son document de référence. Si vous ressentez un malaise ou une difficulté pendant les exercices présentés dans cette vidéo, il est recommandé d’arrêter et de consulter un professionnel de la santé. Si des membres des Forces armées canadiennes subissent une blessure pendant cette vidéo, n’oubliez pas de remplir un CF98. Questionnaire ‘Menez une vie plus active’ : http://www.csep.ca//Questionnaire_Menez_une_vie_plus_activ Document de référence ‘Menez une vie plus active’: http://csep.ca//Questionnaire_Menez_une_vie_plus_active_Do _SCPE.pdfn

Lower Body & Cardio by Joshua Tanner https://admin.cafconnection.ca//WORKOUT-OF-THE-DAY_Dec16.a

There is no off season for Steven Stuart. His duties as CAF Chief Official for Volleyball and Level 4 Officiating designation keep him in high demand. In 2019 he officiated no less than 15 volleyball championships and several Leagues at every level including club, high school, College, University, Provincial, and National. On the military side he officiated both the CAF Atlantic Regional Championship, CAF National Championship and several matches at the CISM Military Worl...d Games in Wuhan, China. Steven has always supported our local programming and assisted with various clinics/events whenever needed. We are very fortunate to have such an accomplished and qualified official here in Halifax. Congratulations Steven in being named the 2019 MARLANT, RCN and CAF Official of the Year!

The Halifax Health Promotion team has online cooking classes for you to follow along with in your own kitchen. We've adapted your favourite recipes into health...ier alternatives, showcasing time saving meal-prep items and sharing nutrition education to ensure you’re receiving a balanced diet! Check out our online library by clicking the link below: https://www.youtube.com/watch

PSP Halifax Virtual-Workout Series Lower body and Core: Wednesday December 16, 2020. Featuring: Melissa Calleja... Props: Backpack with moderate weight inside In response to COVID-19, PSP is offering virtual fitness to Canadian Armed Forces members. By using social media platforms, the virtual fitness classes tailored to Canadian Armed Forces personnel become accessible to all. Participants who are not Canadian Armed Forces members recognize and acknowledge that their age, health status and physical fitness level are unknown, and it is entirely up to each individual to assess their ability to participate in this class. Since it is preferable to consult your physician before beginning any exercise program, we invite all participants who are not Canadian Armed Forces members to consult the ‘Get Active Questionnaire’ of the Canadian Society of Exercise Physiology and its Reference Document. If you experience any pain or difficulty during the exercises presented in this video, it is recommended that you stop and consult a healthcare provider. If CAF members sustain an injury during this video, please remember to fill out a CF98. Get Active Questionnaire: https://www.csep.ca/CM/GAQ_CSEPPATHReadinessForm_2pages.pdf Get Active Reference Document: http://www.csep.ca//publicatio/GAQ_ReferenceDoc_2pages.pdf **** En réponse à la COVID-19, PSP offre des séances virtuelles de conditionnement physique aux membres des Forces armées canadiennes. En utilisant les réseaux sociaux, les séances virtuelles de conditionnement physique adaptées aux membres des Forces armées canadiennes deviennent accessible à tous. Les participants qui ne sont pas des membres des Forces armées canadiennes reconnaissent et acceptent que leur âge, état de santé et condition physique sont inconnus et qu’il en revient à chaque individu d’évaluer sa propre capacité à participer à cette séance. Puisqu’il est préférable de consulter un médecin avant de débuter tout programme d’activité physique, nous invitons tous les participants qui ne sont pas des membres des Forces armées canadiennes à consulter le questionnaire Menez une vie plus active de la Société canadienne de physiologie de l’exercice ainsi que son document de référence. Si vous ressentez un malaise ou une difficulté pendant les exercices présentés dans cette vidéo, il est recommandé d’arrêter et de consulter un professionnel de la santé. Si des membres des Forces armées canadiennes subissent une blessure pendant cette vidéo, n’oubliez pas de remplir un CF98. Questionnaire ‘Menez une vie plus active’ : http://www.csep.ca//Questionnaire_Menez_une_vie_plus_activ Document de référence ‘Menez une vie plus active’: http://csep.ca//Questionnaire_Menez_une_vie_plus_active_Do _SCPE.pdfn

2020 has been a complicated year, with much loss, isolation and uncertainty along the way. And after close to a year of dealing with the COVID-19 pandemic and w...ith a different kind of holiday season fast approaching, it is understandable that many of us may be struggling with our mental health and well-being. #DefenceTeam, remember that are never alone and that many mental health services exist to help you and your families. Watch our #CFBHalifax #MARLANT Employment Assistance Program Coordinator, Holly Scothorn, explore several of the mental health supports available to #DND and #CAF members here. As we continue to navigate this uncertain time, please feel empowered to reach out to these mental health service providers if you are struggling. #StaySafe #StayHealthy #MentalHealth **** 2020 a été une année compliquée, avec beaucoup de pertes, d’isolement et d’incertitude en cours de route. Et après près d’un an de lutte contre la pandémie de COVID-19 et alors qu’un autre type de temps des Fêtes approche à grands pas, il est compréhensible que beaucoup d’entre nous soient aux prises avec des difficultés concernant leur santé mentale et leur bien-être. Chers membres de l’#ÉquipedelaDéfense, rappelez-vous que vous n’êtes jamais seuls et que de nombreux services de santé mentale existent pour vous aider, vous et vos familles. Regardez notre coordinatrice du Programme d’aide aux employés de la #BFCHalifax #FMARA, Holly Scothorn, explorer plusieurs des outils de soutien de la santé mentale offerts aux membres du #MDN et des #FAC ici. Alors que nous continuons de faire face à cette période d’incertitude, n’hésitez pas à communiquer avec ces prestataires de services de santé mentale si vous êtes en difficulté. #SoyezPrudents #RestezEnSanté #SantéMentale Maritime Forces Atlantic - Forces Maritimes de l'Atlantique Halifax & Region Military Family Resource Centre CF Health Services Group PSP Halifax Health Promotion Halifax - PSP Trident News 5th Canadian Division/ 5e Division du Canada Naval Fleet School Atlantic - Ecole de la flotte navale Atlantique The Stadacona Band / La Musique Stadacona Naval Museum of Halifax - Musée naval d'Halifax Royal Canadian Navy Marine royale canadienne

FORCE Focus - Hang on a Minute! - by: Danielle Daviault https://admin.cafconnection.ca//WORKOUT-OF-THE-DAY_Dec15.a

Upper Body & Core by: Alison Rotzien https://admin.cafconnection.ca//WORKOUT-OF-THE-DAY_Dec14.a

After three rounds of excellent golf at the 2019 CAF Atlantic Regional Golf Championship, the 12W Shearwater Men’s Golf Team was named Team Champions. The lowest 5 daily scores were used to determine the winning team. Shearwater finished with a score of 1273, beating 2nd place Halifax by 26 strokes. Team members included Team Captain S. Bielecki (240), B. MacIntosh (242), S. Cooney (260), Z. Coleman (266), S. Maillet (265), and J. McNally (281). Unfortunately, the CAF N...ational Golf Championship was cancelled so they did not get a shot at bringing home the National gold medal as well. Congratulations to the 12 Wing Men’s Golf Team in being named the 2019 12 WING Team of the Year!

Are Fresh Fruits and Vegetables Always Best? Many people assume that fresh fruit and vegetables are always the healthiest choice. While consuming fresh produce... is an excellent way to get all of your required vitamins and minerals, it is not necessarily any better than frozen or canned. Frozen fruits and vegetables are picked at peak ripeness, and flash frozen after harvest. This helps to preserve their nutrient value, which means they are an equally good source of all your required vitamins and minerals as fresh produce. Canned fruits and vegetables can also be just as nutritious. However, with canned, you have to be mindful of added ingredients. Canned fruits often have added sugar, and canned vegetables often have added salt. It is important to look at the ingredient list and nutrition facts table to make sure you are purchasing cans with no added sugar or salt. If they don’t have these ingredients added, they are also just as nutritious as fresh and frozen produce! When staying at home during this pandemic, it is important to make sure you are still eating a healthy, balanced diet. Frozen and canned goods have longer shelf lives than fresh produce, making them excellent choices during this time. However, keep in mind that we are advised not to stock up for more than two weeks, as we want to make sure there is food left on the shelves for others who need it too! Here’s a recipe for Texas Black Bean Soup, using lots of canned goods: https://www.tasteofhome.com/recipes/texas-black-bean-soup/ Or, try a frozen vegetable stir fry, like this one: https://recipecenter.giantfood.com//chicken-and-vegetable- *make it with whole grain rice for an even healthier meal! ---------- Submitted by Madison Walsh Madison is one of our Health Promotion Specialists working out of Windsor park with her team. She is a Registered Dietitian and has worked as a HPS at CFB Halifax since June 2019. She is passionate about health and nutrition and enjoys serving the military community. In her spare time, Madison enjoys yoga, hiking, reading and cooking/baking. . . Canadian Forces Base Halifax - Base des Forces canadiennes de Halifax Trident News CAF Atlantic Region Sports Maritime Forces Atlantic - Forces Maritimes de l'Atlantique

The Formation Halifax Women’s Slo-pitch Team were a force to be reckoned with at the 2019 CAF Atlantic Regional Slo-pitch Championship. After two early double digit victories the team suffered a surprising loss to 14W Greenwood. The women reasserted their dominance by beating CFB Gagetown twice to win the championship and finish with an average margin of victory of 16 runs. Katherine Brajak was named tournament MVP. Unfortunately, the CAF National Women’s Slo-pitch Champ...ionship was cancelled so they did not get a shot at bringing home the National gold medal as well. Team members included K. Brajak, S. Drew, S. Eccleston, C. Fahie, R. Gagne-Leberge, L, Gladu, K. Godfrey, C. Hawkins, N. Hinkley, V. Lee, S. Lillington, E. Rowe, A. Vassallo, and K. Watson. The team was coached by Kevin Whittle. Congratulations to the Formation Halifax Women’s Slo-pitch Team in being named the 2019 MARLANT and RCN Team of the Year!

Common Difficulties with Freestyle (Front Crawl) When members approach me regarding issues with freestyle, it usually is regarding the usual suspects of the str...oke - sinking legs; breathing; or ineffective pull. It is important to understand that, although all swimmers must master the basics of the stroke, no two swimmers will be the same - we all have different body shapes; body masses; and lengths of levers. One of the most important components, for any stroke, is to simply master the proper body positioning. Step one is to maintain a streamline position by engaging the core; keeping the legs together; and arms outstretched in front of the body, arms covering the ears with hands together. Pay attention to the front glide portion of the stroke at the beginning of the following video, when the swimmer pushes off the wall and how he maintains his body position throughout the stroke. https://www.youtube.com/watch?v=I-WkwYHFT6o OR https://www.youtube.com/watch?v=gB0PExYldBA The next step involves actually propelling your body forward with an effective flutter kick. Ensure that the kick is coming from the hips rather than the knees - keep the legs straight. Point the toes toward the wall behind you. The lower part of the legs should not separate more than six inches during the kick. In order to keep the body afloat on the surface of the water, look forward toward the bottom instead of straight down. The surface of the water should be touching between the eyebrows and hairline - this will prevent the legs from sinking. https://www.youtube.com/watch?v=fJW4nqaSoJg&t= The most common difficulty with freestyle is breathing. Many swimmers feel as though they are drowning or out of breath. The question regarding proper breathing usually starts with "This sounds stupid, but..."; do not worry - this is not a stupid question. Most of us breathe all day, everyday, without thinking about how to breathe. This changes while swimming because we must actively think about inhaling during the side streamline position and exhaling, as soon as our faces enter the water, in the front streamline position. Exhaling or blowing bubbles, is key in preventing the build up of carbon dioxide and the feeling of drowning, or being unable to catch a breath. The pull phase of the stroke involves BOTH the hand and the arm propelling the body forward. The arm should not travel straight down in the water, which increases resistance. It should stay close to the body from where the hand enters the water down to the hip in an "S" pattern. Many swimmers' power in the pull comes from the hand when, in reality, it should also come from the forearm. A fun way to test the pull is to attempt a length of freestyle with closed fists versus the usual open hand, fingers together, to ensure effectiveness. The following video is a great guide on improving the pull phase. https://www.youtube.com/watch?v=eGYUrbJ3TmM Last, but not least, the coordination and timing of the freestyle stroke. Ensure that kicking is maintained throughout the entire pool length and that breathing is as natural as possible - breathe in, breathe out. Breathing may also be in relation to the arm pull. Some swimmers tend to breathe every second stroke or each time they move, lets say, the right arm, while others breathe every third stroke, alternating the breathing side. Just remember to inhale when the face is out of the water and exhale while it is in the water. Again, no swimmers will swim the same - what works for some, may not work for others. The key is to follow the basics - body position, kick, breathing, pull and coordination/timing - to find what works for you. Also, remember that, like any other new skill, mastering the art of swimming will take time, patience and practice. Please, never hesitate to reach out to me regarding any swimming-related questions and I am available during these less than optimal times. I look forward to making a splash with you when we can get back into the pool! I hope you enjoy the videos and information. https://www.youtube.com/watch?v=-UzYFyaeGEY ---------- Submitted by Ashley Blanchard Ashley is our Aquatics Coordinator of Shearwater Fitness, Sports & Recreation Centre. Her career - and passion - of teaching swimming skills and water safety started in 2003 in New Brunswick, where she swam competitively and worked as a lifeguard and swimming instructor. She is also a former service member. Ashley says her goal with the Shearwater aquatics program is to get as many people as possible into the pool, whether it is for swimming lessons; water safety skills; or adding a curveball to members' fitness routines. . . Canadian Forces Base Halifax - Base des Forces canadiennes de Halifax Trident News CAF Atlantic Region Sports Maritime Forces Atlantic - Forces Maritimes de l'Atlantique #PSPRecreation #PSPFindYourFun

Day 12 / 12 of #ChristmasCare: On the Twelfth Day of Christmas Care Connect Spending time with others (virtually or physically) is a favourite way to ...spend the holidays. Plan an activity or simply catch up with loved ones you can’t often connect with. Take a photo or screenshot to cherish the memories Thank you for participating in our 12 days of Christmas care! Don't forget to post a picture in the comments below for your last chance to win! #PSPHalifax #CFBHalifax

Gabriel Auclair is often referred to as the Gentle Giant by members of 406 (M) OTS in Shearwater. As an athlete in the 109+ kg Masters Olympic weightlifting category he posted impressive results in 2019. None more so than his dramatic win at the 2019 World Masters Olympic Weightlifting Championship. Team Canada was sitting second in the team standings behind the USA with Gabriel last to lift. He lifted a total of 138 kg for the snatch and 177 kg in the clean and jerk, for a total of 315 kg. Not only did he finish first in his weight class and help Team Canada earn the gold medal; he also set three Canadian Masters records in the process. Congratulations Gabriel in being named the 2019 12 WING and RCAF Male Athlete of the Year!

Day 11 / 12 of #ChristmasCare: On the Eleventh Day of Christmas Care Create a mocktail Get in the spirit (with or without spirits ) and create a festive Ch...ristmas mocktail for all to enjoy Don't forget to post a picture in the comments below for a chance to win! #PSPHalifax #CFBHalifax

Despite the high operational tempo of the Fleet Dive Unit Atlantic, Barry Noseworthy has remained extremely active in the CAF sports community. He was a member of both the Shearwater OT Hockey and Slo-pitch teams in 2019 where he won a gold medal at the CAF Atlantic Regional OT Hockey Championship and was named Team MVP at the CAF National OT Hockey Championship. Locally he competed in intersection and intramural competitions where he helped lead his teams to victory. He also volunteered his time to assist PSP with Community Recreation programs, participated in the PO2 Craig Blake Memorial Fitness Challenge and coached his son’s baseball and hockey teams in whatever spare time he had left. Congratulations Barry in being named the 2019 MARLANT and RCN Male Athlete of the Year!

Check out PSP Halifax's 'Workout of the Day' !! Todays workout will be Full Body Conditioning by: Brandon Lenentine https://admin.cafconnection.ca//WORKOUT-OF-THE-DAY_Dec11.a

Check out PSP Halifax's 'Workout of the Day' !! Todays workout will be YOGA / RANGE OF MOTION By: Jessie Thibeault https://admin.cafconnection.ca//WORKOUT-OF-THE-DAY_Dec10.a

Duties within 12 OSS in Shearwater and a busy home life (currently on mat leave with her 3rd child) left little free time for Katherine MacAskill in 2019. Despite this fact she co-captained the Formation Halifax Women’s Soccer Team to an CAF Atlantic Regional Championship; won both summer outdoor and winter indoor championships with the Halifax City Whitecaps in the Metro Senior Women’s Soccer League; and attended a training camp for the CISM Women’s Soccer team where she earned a roster spot. Congratulations Katherine in being named the 2019 12 WING Female Athlete of the Year!

Day 10 / 12 of #ChristmasCare: On the Tenth Day of Christmas Care Leave a Kind Note A quick handwritten note can easily put a smile on anyone’s face. Leave ...a note for a family member, stranger, or friend on the dash of their car or in their mailbox Don't forget to post a picture in the comments below for a chance to win! #PSPHalifax #CFBHalifax

Check out PSP Halifax's 'Workout of the Day' !! Todays workout will be 5 MOVEMENT MOBILITY COMBO By: Deva Carr https://admin.cafconnection.ca//WORKOUT-OF-THE-DAY_Dec09.a

Olivia Clarke got an opportunity to participate on the highest stage for military sports in 2019. It started in May at the USA Volleyball Championship in Columbus, Ohio where the CISM Women’s Volleyball Team tested themselves against a field of 20 teams. A strong showing earned them a berth into the CISM Military World Games in Wuhan, China. Olivia was named co-captain of the Canadian team for the event. Her leadership on and off the court helped motivate the women to a 6th... place finish; the highest the team has ever finished at a Military World Games. In her spare time Olivia also volunteers as Coach of the Ambrae Junior High Women’s Volleyball Team. Congratulations Olivia in being named the 2019 MARLANT and RCN Female Athlete of the Year!

Day 9 / 12 of #ChristmasCare: On the Ninth Day of Christmas Care Build a Mason jar Snow Globe Handcrafting your gifts, decorations and keepsakes provide a... meaningful touch. Follow the directions below to make your very own! What you’ll need: -Tree ornament -Glitter (2 tbsp) -Clear glue (2 oz) -Warm water (1 cup) -Mason jar -Spoon -Glue gun Instructions: 1. Using a glue gun, carefully glue the bottom of your tree ornament to the Mason jar lid. Set aside to dry 2. Add 2 oz of clear glue into your jar 3. Add 1 cup warm water and stir 4. Add 2 tbsp glitter (silver or white). Stir 5. Take the lid with your ornament and place it face down into the Mason jar. 6. Seal the jar tightly. Add glue around the lid to prevent any leaking 7. Shake and enjoy! Don't forget to post a picture in the comments below for a chance to win! #PSPHalifax #CFBHalifax

This week, we are honoured to feature a well-known and respected member of the local Defence community as our #FaceofBaseHFX: Virginia Beaton! Born in Toronto b...ut a Halifax resident most of her life, Virginia began working as an assistant editor and reporter for the Trident News - the Royal Canadian Navy’s East Coast newspaper - in 2002, moving into the primary editor role in 2009. When Virginia was first made aware of the opening at the Trident Newspaper office, she knew nothing about the #CAF or #RCN, but was willing to take her chances. Now, 18 years later, she has no regrets, noting the pride she feels doing this work. My father was in the RCMP when he was a young man. Although he passed away before I took the job with the Trident, I think he would have been proud of me. After an incredible run at the helm of the Trident, Virginia will be retiring at the end of December. And while much could be written to describe Virginia’s many contributions as a member of the Defence community, nothing can illustrate her accomplishments and essence better than this testimonial from a dear friend and fellow Defence Team member, Mike Bonin: You showed us your warm friendship and concern for other people's lives and families. You created a vehicle to tell the Navy's story and along the way, you produced a paper that won streams of accolades and national awards! For more information on Virginia’s journey, click here: https://wp.me/p8oCsG-1wj. We have certainly been lucky to Virginia as part of our #Defence family for so many years. While she will be sorely missed, we are very excited to see what she ends up doing in this next chapter. Knowing Virginia, she won’t stay idle. #BravoZulu, Virginia, on a very worthwhile and productive career! Thank you for the care, compassion and hard work you’ve displayed for so many years. We wish you fair winds and following seas **** Cette semaine, nous avons l’honneur de présenter une figure connue et respectée de la communauté locale de la Défense à titre de #GensdelaBFCHFX : Virginia Beaton! Née à Toronto mais ayant vécu à Halifax la majeure partie de sa vie, Virginia a commencé à travailler en 2002 à titre de rédactrice adjointe et de journaliste pour le Trident le journal de la côte est de la Marine royale canadienne et a été promue au rang de rédactrice principale en 2009. Lorsque Virginia a appris l’ouverture d’un poste dans les bureaux du journal Trident, elle ne savait rien des FAC ou de la MRC, mais elle était toute prête à tenter sa chance. Aujourd’hui, soit 18 ans plus tard, elle n’éprouve pas le moindre regret, et parle de la fierté qu’elle ressent à faire ce travail. Mon père était dans la GRC lorsqu’il était jeune homme. Bien qu’il soit décédé avant que je n’accepte ce travail au Trident, je crois qu’il aurait été fier de moi. Après une période incroyable à la barre du Trident, Virginia prendra sa retraite à la fin de décembre. Et même s’il y aurait bien des choses à dire pour décrire les multiples contributions de Virginia en tant que membre de la communauté de la Défense, rien ne saurait mieux illustrer ses exploits et son essence même que ce témoignage d’un ami très cher et d’un collègue de l’Équipe de la Défense, Mike Bonin : Vous avez prouvé votre amitié chaleureuse et votre souci pour les vies et les familles des autres. Vous avez créé un véhicule pour raconter l’histoire de la Marine et en cours de route, vous avez produit un journal qui vous a valu de nombreux prix et distinctions à l’échelle nationale! Pour de plus amples renseignements sur le périple de Virginia, veuillez cliquer ici : https://wp.me/p8oCsG-1wj. Nous avons indéniablement eu la chance que Virginia fasse partie intégrante de la famille de la #Défense pendant tant d’années. Certes, elle nous manquera beaucoup, mais nous sommes impatients de voir à quoi rassemblera le nouveau chapitre de son existence. Connaissant Virginia, je sais qu’elle ne restera pas sans rien faire. Bravo Zulu, Virginia, pour une brillante carrière très productive! Merci de votre souci pour les autres, de votre compassion et du dur travail que vous avez accompli pendant tant d’années. Nous vous souhaitons bon vent et bonne mer Maritime Forces Atlantic - Forces Maritimes de l'Atlantique PSP Halifax Naval Museum of Halifax - Musée naval d'Halifax Halifax & Region Military Family Resource Centre 5th Canadian Division/ 5e Division du Canada Lookout Newspaper Navy News Naval Fleet School Atlantic - Ecole de la flotte navale Atlantique Marine royale canadienne Royal Canadian Navy

Check out PSP Halifax's 'Workout of the Day' !! Todays workout will be FORCE Focus by: Melissa Calleja https://admin.cafconnection.ca//WORKOUT-OF-THE-DAY_Dec08.a