Servir - Vol. 29/No 01 – February 08, 2023

Photo RMC Saint-Jean

Saint-Jean Garrison

Office K-125, PO Box 100

Station bureau-chef Richelain QC J0J 1R0 450-358-7099 #6346 servir@forces.gc.ca journalservir.com

PRINT : digital edition only

EDITOR : Col Serge Ménard 2 Cdn Div Support Group Commander

MILITARY ADVISORS :

• Capt Steve Comeau 450-358-7099 # 6570 steve.comeau@forces.gc.ca

• Capt Frédéric Thouin 514-252-2777 # 4530 frederic.thouin717@forces.gc.ca

• Claude Tourville 514-252-2777 # 4993 claude.tourville@forces.gc.ca

MANAGER : Guylaine Fortin 450-358-7099 # 7426 guylaine.fortin@forces.gc.ca

JOURNALIST : Yves Bélanger 450-358-7099 # 7330 yves.belanger@forces.gc.ca

ADVERTISING AND SUBSCRIPTION :

Bélinda Raîche, 450-358-7099 # 6346 belinda.raiche@forces.gc.ca

GRAPHIC DESIGNER : Mathilde Pouille

TRANSLATION : Google

Publication requests should be sent in Word format at servir@forces. gc.ca. The manager reserves the right to reject or modify any editorial or advertising content.

ISSN 0384-0417

Servir is an authorized unofficial publication, published bimonthly with permission of the 2nd Canadian Division Support Group Commander. The opinions and points of views expressed are not necessarily those of DND, CAF and CFMWS/NPFs Personnel. The articles published in this newspaper are the property of Servir and cannot be published, used or reproduced without the authorization of the manager or author.

A historic moment

|Christine Geoffrion, CFLRS CFLRS

On January 26, 2023, the Canadian Forces Leadership and Recruit School (CFLRS) inaugurated the parade square of its brand new academic building at Saint-Jean Garrison during the end of course ceremony of three platoons.

For the occasion, Lieutenant-Colonel Shawn Courty, Commandant of the Canadian Forces Logistics Training Centre, acted as reviewing officer. One hundred twenty nine candidates marched during the ceremony.

More than 576 people, parents, friends and guests, attended this first ceremony, in addition to several hundred people live on the CFLRS Facebook page. Nearly 5,000 views were counted in the week following the parade.

The academic building, whose construction began in 2018, was delivered to the CFLRS last November. Since then, first aid and weapons classes, basic exercises as well as lessons on chemical, biological, radioactive and nuclear warfare are offered in these new premises.

EXERCISE BLIZZARD NORDIQUE

Face the rigours of winter

|Yves Bélanger, Servir RMC Saint-Jean

Officer Cadets and Naval Cadets from the Royal Military College Saint-Jean (RMC Saint-Jean) participated in the annual exercise BLIZZARD NORDIQUE at the Farnham training site, from January 27 to 29.

Over the years, this exercise has evolved. In 2018, RMC Saint-Jean decided to hold it at the Valcartier Base in order to have better winter conditions. In 2021, the event was cancelled due to the COVID-19 pandemic. Last year, it took place on the site of the College. This year, Captain Ryan Drake, Operations Officer at the Officer Cadet Wing, was entrusted with the planning of the exercise. “I looked at what had been done in previous years and what had been appreciated the most by the Officer Cadets and Naval Cadets.”

He maintains that he would have liked to be able to hold the exercise again at the Valcartier Base. “Unfortunately, another exercise was planned at the same time. It would have been difficult for us to find resources to support us in organizing the three days of activities.” It was therefore at the Farnham site that the students were able to live the experience.

For him, the main purpose of the exercise was to expose future officers to the rigours of winter. So, the students test the body's reaction to the cold and how long it can stay in the water. They also learn the best ways to keep warm. “For example, they learn that if it is -20 degrees Celsius, it is better to leave the person in the water while waiting for help so that they do not freeze more if they are wet outside in the wind.” Future officers faced some other challenges over the weekend, but Capt Drake did not want to overload the schedule unnecessarily.

Students examining the map of the Farnham site in order to get to the correct position.

Eight students from the Royal Military College of Canada (RMC of Canada) took part in the exercise. “We also had about ten American students from Norwich University - The Military College of Vermont who joined us.” It should be noted that it is traditional to invite students from these two institutions to the annual exercise.

Back home

Among the students at RMC of Canada was Officer Cadet Salomé Larochelle, who completed her first two years of study at RMC Saint-Jean. She was visibly happy to be back home and to be able to participate again in BLIZZARD NORDIQUE, an activity that is not on the Kingston program. She was paired up with her old squadron, Tracy. She is completing her last year of studies in psychology.

She maintained that the exercise was less difficult than those in which she had already participated. “It is less cold than in Valcartier. It's better for morale, I think.”

She also described exercise 2023 as more interactive. “It felt more like a cohesion activity. It was interesting. The bivouacs had not been set up in advance. It was nice to see everyone involved in pitching the tents.”

More than a military exercise

Officer Cadets Jérémy Labbé and Vandy Prakongkham particularly enjoyed their experience this year. OCdt Labbé, who this time had a supervisory role, admits having had, among other things, a lot of fun watching over the American students. “They don't have the same clothing kits and accessories that we do. Throughout the weekend, we had to make sure they weren't too cold.” Discussing with these foreign students pleased him. “It was fun to compare what we do here with what is happening there.”

For his part, OCdt Prakongkham really enjoyed his weekend. “It was really great!” Regarding the choice of site, he is adamant. “I definitely prefer that the exercise take place in Valcartier. This allows us to experience more northern conditions.”

To see more pictures

The bivouacs were set up by the students upon their arrival.

Participants were able to eat over the weekend with Canadian Armed Forces rations.

Various activities were held during this weekend.

In the back, Officer Cadets Gabriel Paquet, William Beaulieu and Rory Moore. At the front, Officer Cadets Yewon Lee and Sarah Gantier.

Regional head lines

The CAF Offer will make your life easier!

A few days ago, the Canadian Armed Forces (CAF) launched the CAF Offering, a great new tool for serving members of the CAF and anyone thinking of enlisting!

The CAF Offer recognizes the unique contribution military members make to Canada, the conditions under which they serve our country, and the impact of military life on their families.

In return for their service, CAF members and their families enjoy a range of monetary and non-monetary rewards. The CAF Offer brings together on a single website all information relating to human resources programs, policies and practices that aim to support them and their loved ones.

To download the interactive guide

They talked for the cause

The information has been grouped under four themes:

• My career

• My compensation

• My benefits

• My work-life balance

The various pages on the site provide detailed information on topics such as compensation, health care, time off, relocation, education, professional development, family support services, diversity and inclusion, health and wellness, and more.

The site also relays information on the Global Health and Wellness Strategy, leadership, cultural change, diversity and inclusion.

To access the website

On January 23 and 25, the Bell Let's Talk flag was raised at the Montreal and Saint-Jean Garrisons. Colonel Serge Ménard, Commander of the 2nd Canadian Division Support Group, was there the occasion.

He recalled the importance of checking in on our loved ones on a regular basis and not hesitating to use the mental health services offered by the Canadian Armed Forces. He also recalled that in each Base and Garrison, several CAF

members and civilian employees have a sentry role and that one should not hesitate to confide in them during difficult times.

A roundtable with the Defence Team Mental Health Co-Champions took place via Teams on January 25, Bell Let's Talk Day. On the same date, a conference by Martine Laurier entitled De l’uniforme au désir d’en finir was presented to the Montreal Garrison and broadcasted online.

Do you want to share news?

Contact the Servir editorial staff at servir@forces.gc.ca

The raising of the flag at the Saint-Jean Garrison.

Photo: Cpl Zamir Muminiar – Imagery Saint-Jean

The Bell Let's Talk flag was raised in front of the Montreal Garrison headquarters.

Photo: Cplc Duchesne-Beaulieu - 2nd Canadian Division

CFLRS and 25 CFSD win Star Trophy

At the closing of the National Defence Workplace Charitable Campaign, organizers announced that the Canadian Forces Leadership and Recruit School won the Star Trophy for Saint-Jean Garrison. At Montreal Garrison, this trophy was presented to 25 Canadian Forces Supply Depot. These trophies highlight the two teams that have distinguished themselves the most at all levels. Congratulations to the winners!

Great visitors to the Saint-Jean Garrison

At the request of Lieutenant-Colonel Mohamad Ali Shamas, Commander of the 3 Canadian Support Unit (3 CSU), Jean-François Bernard, Manager of Fitness, Sport and Recreation at Garrison Montreal, organized a tour of the new sports

facilities of the Saint-Jean Garrison on February 2. After discovering the place, members of 3 CSU had the opportunity to train and have fun.

Canadian Undergraduate Security Conference

On February 11, the Royal Military College Saint-Jean (RMC Saint-Jean) will host the Canadian Undergraduate Security Conference in which several university students working on international security will participate. The event is organized by the Centre for security and crisis governance, in collaboration with the Royal Military College of Canada and Bishop's University.

Topics on the program will be climate and environmental security, great power politics, peacekeeping as well as security and new technologies. This event is

intended for Quebec, Canadian and international undergraduate students.

After five editions presented at Bishop's University, the event will take place alternately between RMC Saint-Jean and RMC of Canada. This day aims to provide a forum for undergraduate students to present their research results, interact with researchers and experts and expand their networks with their peers, professors and professionals.

Representatives of the Canadian Forces Leadership and Recruit School team posing proudly with the Star Trophy.

Photo: Cpl Zamir Muminiar – Imagery Saint-Jean

Photo : Yves Bélanger

Watch the video

A year full of music

|Pierre-Alexandre Desrosiers and Christine Geoffrion, CFLRS

The year 2022 has restored near normalcy for the Canadian Forces Leadership and Recruit School (CFLRS) Music Band. It plays a major role in the operations of the School and for its influence in the civilian and military communities.

The pandemic brought a lot of pitfalls at main activities centred around gatherings. However, unlike some other formations, it will also have had positive effects since the band of the CFLRS was one of the only groups to continue to play since the graduation parades were maintained despite the various restrictions in place.

After filling up with Reserve soldiers at the beginning of the summer of 2022, the Band saw many of its activities resume: regimental dinners, outdoor public events, concerts and others. The exceptional musicians of the

Get the latest diversity news

Every month, the Diversity + team publishes a newsletter in which we find content on recent training, activities and publications. The D+ team was created in 2017 to raise awareness among the various chains of command in the Montreal region about the concerns of the groups targeted by this initiative and to promote their inclusion. These groups are Women and Op HONOR, 2SLGBTQI+ people, visible minorities, Indigenous peoples, people with disabilities, and those of various religions and spiritualities.

To subscribe to the newsletter: camille.lague@forces.gc.ca

School were able to exhibit all their talent to the public, notably during a concert in Richelieu which brought together 31 musicians during the Festival de musique à l’image de Richelieu. Warrant Officer Martin Savard, Director of Music, is particularly proud of this performance and of his musicians, especially since the Commandant of the School, Lieutenant-Colonel Chung Wong, and other representatives were present, a sign of the importance of this activity. In 2022, the ensemble offered more than a dozen outdoor performances, in addition to graduation ceremonies.

In 2023, the Band will attempt to regain its pre-pandemic level of engagement by reconnecting with events that have not been on the agenda for two years and by unearthing new opportunities to connect with the public through music. The future therefore looks bright, full of challenges to overcome, but full of exhilarating opportunities!

Au Carnaval d’antan de Standbridge East, l’adjudant Martin Savard dirige la Musique de l’École de leadership et de recrues des Forces canadiennes. Photo:

108,000 LITRES OF STEAM PER HOUR TO KEEP US WARM

|Yves

Bélanger, Servir

Many do not know it, but many National Defence bases and wings are self-sufficient in heating or cooling their buildings. This is the case of the Saint-Jean Garrison, which has a thermal power plant in operation 24 hours a day, summer and winter.

It is the steam produced by its four boilers that heats 95% of the Megastructure and hangars H-101, H-102, H-103 and H-104. Attached to the Mega, the building of the new sports centre has independent heating.

Natural gas is the fuel mainly used to heat boilers. Light oil can take over in the event of a natural gas failure. “When it was created, the thermal power plant was coal-fired,” says Francis Roy, superintendent at the Real Property

Operations Unit (Quebec) – Detachment Saint-Jean (RPOU (Quebec) –Det Saint-Jean). Moreover, the coal storage containers are always visible on the ceiling to remind us of this.

The heat produced by the steam from the plant travels to the Megastructure and hangars through underground pipes. “For several years, they were above ground. This created a significant heat loss. This is why they were buried during the 1970s,” continues Mr. Roy.

To manage to heat a huge building such as the Mega and four large hangars, you have to evaporate thousands of pounds of steam per hour. This is why the thermal power plant has four boilers. Each one can produce 36,000 pounds of steam per hour.

The thermal power station of the Saint-Jean Garrison was built in 1962.

Photo: Yves Bélanger

These boilers do not necessarily all operate at the same time. Currently, three boilers manage to produce the necessary steam during peak periods. “This allows us to carry out maintenance on the fourth,” explains JeanNicolas Minville, operator at RPOU (Quebec) – Det Saint-Jean. In summer, only one boiler is needed to heat the buildings.

Rejuvenation cures

It was in 1962 that the thermal power station of the Saint-Jean Garrison was built and that it received its first three boilers. In 1979, a fourth boiler was added to heat the Mega. Over the years, it has undergone some modifications in order to modernize it and its boilers have been adapted to new technologies. Several other pieces of equipment are still in place and functional.

Among other things, technology has made it possible to considerably reduce the number of operators. Today, a team of eight people, made up of operators, a superintendent and a maintenance mechanic is sufficient to ensure its proper functioning. “In the past, it took practically one employee per boiler in operation to ensure the correct steam pressure. Today, everything is automated,” says Francis Roy.

He explains that his team members are also called for help at certain times when mechanical noises are heard in various buildings of the Garrison. “Since we are in operation 24 hours a day, we serve as the first responder for this type of situation. Our team is often able to solve the problem remo-

tely. Otherwise, we communicate with the appropriate persons to go on the site.”

It's the water that makes the difference!

It is the rigorous monitoring of water quality by the team members that has made it possible to keep the boilers and equipment in good condition. The plant has its own small laboratory.

Every day, the water is analyzed and treated there. “We need to remove the minerals it contains to prevent calcification and corrosion from developing in boilers, pipes and other equipment. That's how we managed to keep several original parts,” says Mr. Minville.

In the operation of such a power plant, there is no room for negligence. “Our team has a lot of responsibilities. We need to make sure everything is running smoothly so that we don't face a major failure of the heating and air conditioning system.”

Plans for the future

The thermal power plant, as we know it, is called upon to change further in order to adapt to new technologies and environmental standards. Among the possible changes, there is that of switching from steam heating to hot water heating. “In the more or less near future, the plant should also be supplied with electricity,” says Francis Roy.

Uncommon jobs

The Saint-Jean Garrison thermal power plant team is made up of a superintendent, operators and a stationary engine mechanic.

• The superintendent has the necessary qualification under the laws and regulations on stationary engine and pressure vessels to direct the installation of pressure vessels.

• Operators monitor the operation of pressure equipment, 24 hours a day, and perform maintenance tasks.

• The main function of the stationary engine mechanic is the maintenance of the equipment of the thermal power plant.

To exercise the official work of operators and maintenance mechanics, it is necessary to have a diploma of vocational studies in stationary engines mechanics and to hold a certificate of energy production.

Stationary machine mechanics are found in heavy, chemical/petrochemical industry, in the food industry (for example at Molson, Labatt, Kraft-Heinz), in institutional buildings as well as in office buildings.

It should be noted that there is a shortage of personnel in these trades.

Jean-Nicolas Minville, stationary engine mechanic at the Real Property Operations Unit (Quebec).

Photo: courtesy

Alain Marquis and Francis Roy, respectively Operator and Superintendent of the Real Property Operations Unit (Quebec) - Saint-Jean Detachment.

Photo : courtesy

Did you know?

• The smoke that escapes from the chimneys is composed of 90% steam and only 10% CO2

• The water in the boilers which turns into steam takes on 1700 times its volume (in the open air).

• The Montreal Garrison and the Royal Military College Saint-Jean also heat several of their buildings with a thermal power station.

• The energy produced by the plant (40,000 kWh) could heat up to 5,000 single-family homes.

• The air conditioning system is equivalent to 1,100 wallmounted air conditioning units.

Photo : courtesy

Prior to the 1970s, heat transport pipes were exterior.

Photo: archives

Mental Health Conference

Wednesday, February 15, from 1 to 2:30 p.m.

Health Promotion will present a lunch and learn activity on Teams, titled Mental Health: The Roles of Nutrition and Physical Activity. It is aimed to the CAF members and civilian employees of the Defence (public servants and employees of non-public funds).

Information: carl.coicou@forces.gc.ca

Registration: promosantemtl@forces.qc.ca

Me and Dad: Bowling Outing

Sunday February 19

The Military Family Resource Centre invites military families Centre Multisports de Saint-Jean to a bowling outing (duckpins). The activity is free (for CAF members and their immediate family members), but places are limited.

Information & registration

Military life 101: a workshop to better understand military life

Wednesday, February 22, at 6:45 p.m.

The Military Family Resource Centre invites loved ones of newly enlisted military members for a virtual conference to help them better understand military career stages, the military lifestyle and introduce the resources and services available to families. The workshop is free and simultaneously translated. A workshop in French will take place on Wednesday, March 22, at 6:45 p.m.

Information & registration

Stained glass casting workshop

Saturday, February 25, Saint-Hubert MFRC service point

The Military Family Resource Centre invites loved ones of deployed CAF members (or who will be deployed in the very near future) to a group activity to bond in the community and support one another.

Information & registration

Éducazoo at the MFRC

Friday, March 3, 10:30 a.m. to noon

Éducazoo will be at the Saint-Hubert offices of the Military Family Resource Centre to present exotic animals.

Information & registration

Montreal Garrison Carnival

Thursday, February 16, 8 a.m.

Personnel Support Programs invite you to a day of fun winter activities at the Montreal Garrison site.

Information & registration

Tax savings strategies, TFSA and RRSP

February 22, 12 p.m. (in French)

February 22, 1 p.m. (in English)

SISIP Financial offers a webinar on tax strategies. Its goal is to help you better understand where the large tax deduction taken from your pay cheque goes and how to reduce that amount. On the program: Canada's tax structure and the tax credits and deductions available to reduce your taxes. It will also explain the basics of registered accounts, including TFSAs and RRSPs, and how they can be used to lower your tax bill and save more for your future.

Registration

How to prepare for your end of life

Thursday, February 23, 2 p.m. to 4 p.m.

The Royal Canadian Legion Branch 079 – Richelieu, in collaboration with Service Canada, invites its members, non-members and their friends to a conference which will focus on wills, estates, protection mandates and funeral prearrangements. The activity will be held on the premises of the organization located at 745, rue des Carrières, in Saint-Jean-sur-Richelieu. A snack will be served.

Information and registration: 450-357-1390 or 438-820-7654

Tip of the month: infidelity

Tuesday, February 28, MFRC virtual platforms

Social workers at the Military Family Resource Centre (MFRC) will offer you information on infidelity: the decision-making process to stay or leave a couple, as well as how to successfully separate while ensuring well-being children.

Facebook Website

Snowshoe hike in Farnham

Saturday, March 11, 6:30 p.m. to 8:30 p.m.

The recreation team invites you to the Farnham training site for a nighttime snowshoe hike. Snowshoes, poles and headlamps are provided. Free for PSP Plan members and $10.00 for non-members. Participants must be at least 12 years old.

Registration is required before February 27 at 450-358-7099 # 7262.

On the agenda

Introduction to cross-country skiing and fatbike

Saturday, March 11, 10 a.m. to 4 p.m.

The recreation team invites you to the Saint-Jean Garrison to try cross-country skiing and fat biking. Skis, boots, poles and fatbikes are provided.

Information: 450-358-7099 # 7262

Alpine ski outing

Saturday, March 18, 6 p.m. to 9 p.m.

The recreation team invites all skiers to an evening at mount Saint-Bruno. An instructor guide will be present to initiate beginners. Skis, poles, boots and helmets are provided. PSP Plan member prices: children $30 and adults $45. Non-member prices: children $45 and adults $60. Participants must be at least 8 years old.

Registration is required before March 4 at 450-358-7099 # 7262.

Meet those who support Veterans

Saturday, March 11, from 10 a.m. to 3 p.m.

The Royal Canadian Legion Branch 079 – Richelieu invites active CAF members, veterans and their family members to come and meet various organizations whose mission is to support Veterans (Réseau transition des vétérans, Quebec Veterans Foundation, UN/ NATO Veterans, Military Family Resource Centre, etc.). The activity will be held on the premises of the organization located at 745, rue des Carrières, in Saint-Jean-surRichelieu. A snack will be served.

Information: 450-357-1390 or 438-820-7654

Outing to the sugar shack

Saturday, March 25, 10 a.m. to 3 p.m.

The recreation team invites you to enjoy a meal in a maple grove in Mont-Saint-Grégoire. Animation and games will be on the program. PSP Plan member prices: children $20 and adults $25. Non-member prices: children $30 and adults $35.

Registration is required before March 13 at 450-358-7099 # 7262.

Do you want to advertise an activity?

Contact the Servir editorial staff at servir@forces.gc.ca

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40 YEARS OF SOBRIETY FOR VETERAN CLAUDE NADEAU

|Yves Bélanger, Servir

On November 18, 1982, then 36-year-old veteran Claude Nadeau made the important decision to stop drinking alcohol. Forty years later, he tells us his story.

Claude Nadeau was born into a family he describes as dysfunctional. “My father was an alcoholic and no doubt his own father was either. It was quite difficult at home.”

In 1962, he decided to enlist. “I was 17. At that time, in Thetford Mines, there was a Reserve unit, the 15th Engineer Squadron. Like several members of my family, I decided to experiment with military life.”

Some two years later, he emigrated to the United States and enlisted in the US Navy. “I drank alcohol on occasion, but no more. In many US states, the legal drinking age is 21. I was only 20 when I landed there. I wasn't really allowed to drink.” He remained in the United States Navy for two years. “After six months spent on a mission in the Mediterranean, I decided to come back to live in Thetford Mines.”

It was from the following year that he began to develop an addiction to alcohol. “I think that deep down, a part of me regretted having left the military life. It is as if I had not been at the end of this accomplishment.” For him, drinking was also a way of forgetting the difficulties of his childhood and those of his daily life.

Having done his business course, he became an accountant. “It was during this period that I met Francine, who became my wife. She was also a child of an alcoholic father. We had several similar wounds.”

The more time passed, the more alcohol took up space in Claude Nadeau's life. “When we started drinking, we had a hard time quitting.” When his daughter Marie-Ève was born, Mr. Nadeau decided to celebrate in a bar

Claude Nadeau while he was a storekeeper 3rd class in the US Navy. Photo: courtesy

with friends. “I went home with my car and was stopped by the police for drunk driving.”

A new start

For a dozen years, Claude Nadeau continued his fall towards the bottom of the barrel. In 1982, he was again arrested by the police for drunk driving. “One of the police officers I knew then asked me: What are you doing with your life?” It was then that Mr. Nadeau decided to change his way of life. “On November 18, 1982, I made the decision to undergo therapy in a specialized house in Pointe-Calumet.”

Work on yourself

The veteran explains that the therapy allowed him to go back and really realize that he was ruining his life and that of his family. “It also gave me the chance to sort out some things from the past. I really realized how uncomfortable I was with myself.”

From the moment he stopped drinking, Mr. Nadeau began writing in a diary that he no longer wanted to drink alcohol. “I wrote this sentence every day, for at least a month. It was a way for me to anchor deep in my subconscious that alcohol was over for me.”

The veteran was able to overcome his addiction and never touched alcohol again. “At one point, I went through something difficult and ended up in a bar. After a few minutes, I said to myself: What are you doing here? And I left right away.”

To achieve his goals, Claude Nadeau also regularly attended Alcoholics Anonymous meetings in his region. “My wife and I still go there from time to time. In fact, I'm the oldest in the group. I like having the chance to meet younger people and learn from their story and their progress. It reminds me that I've been there.” To better understand addictions and their effects, the resident of Thetford Mines also studied at the Sherbrooke university and obtained a certificate in addiction intervention.

Go get help

When asked if he has any advice for people who are struggling with an addiction to alcohol or another substance, Mr. Nadeau immediately talks about the importance of not being alone with your problem. “There are plenty of places that offer support services. You should never be ashamed to say that you go to Alcoholics Anonymous or any other such organization.”

For the veteran, it is important to be able to share his story, to express him-

Claude Nadeau and his wife, Francine Vallières.

Photo: courtesy

self. “Therapy is a great way to do that and I highly recommend it.”

If you want help with your drinking habits, here are some resources:

• Saint-Jean Garrison Medical Clinic 450-358-7099 # 7798

• Montreal Garrison Medical Clinic 514-252-2777 # 4668

Alcoolics anonymous

If a family member's drinking habits are affecting you, you can find help from these resources:

Al-Anon : For those concerned about a loved one's drinking

Alateen : for teenagers affected by someone else's alcoholism

28 days without alcohol?

|Maxime Brouillard, Health Promotion Specialist

If, like thousands of people, you take advantage of the month of February to take up the challenge of not consuming alcohol, the Health Promotion team reminds you of these few points:

• Become aware of your mood, energy, sleep, etc. Positive feelings could encourage you to adopt healthier drinking habits once the challenge is completed.

• Don't beat yourself up if you drink alcohol during the month (e.g. Super Bowl or Valentine's Day). A gap will not negate all the benefits of sobriety days.

• 28 days with less alcohol: depending on your alcohol consumption habits, it may be more realistic, even safe, to aim for a reduction in your consumption rather than complete abstinence.

• Without alcohol, but with cannabis? Substitution of alcohol with cannabis may reduce some beneficial effects of reducing or stopping alcohol.

• Watch out for the rebound effect! Thinking of celebrating completing your challenge by getting hammered? There is better as a reward!

• Beyond the benefits felt in the short term, a challenge without alcohol is a good opportunity to take a look at the relationship we have with alcohol.

Health promotion program

Veteran Claude Nadeau has long been involved with the Royal Canadian Legion branch in his region. Photo: courtesy

On the way to the Canadian Forces National Running Championship

|Yves Bélanger, Servir

For the past few years, Lieutenant (Navy) Simon Bullock, of Her Majesty's Canadian Ship Donnacona, has been devoting several hours a week to his favorite sport: running. He is currently preparing for the Canadian Forces National Running Championship to be held in Ottawa on May 23-28. He intends to participate in the 5 km event.

Ltv Bullock has already participated in this championship. He started running while he was traveling across the country, going from Base to Base for the training required for his trade. He maintains that running is an accessible sport. “You can't bring much on these trips, but there's always room for a pair of running shoes.”

For him, pace, distance and personal bests are big motivators. “I also like the simplicity of going out and having fun with friends in order to explore new places.”

Apart from running, the Officer also likes to indulge in different sports. “These days I like to organize and participate in ball hockey games and fencing within my unit. It's a great way to keep in shape or let off steam.”

National Racing Championship

He says he can't wait to get to Ottawa to experience a sports weekend with other running enthusiasts like him. “This event is so well organized! It's very motivating to see all the talent gathered there and to show the hard work that is necessary to reach this level of fitness.”

This year, his main objective will be to more relax when he participates in the championship. “I would like to run with a more balanced pace, from start to finish.”

Training Rigour

A few months before a competition, Lt(N) Bullock tries to run no less than 70 km per week. “In general, my weeks are structured around training for speed, a long run with a few recovery runs, and aerobic style runs.” These workouts help him build strength and endurance. “Aerobic runs, among other things, provide some support while the body recovers from hard runs.”

Although he is very rigorous in terms of training, he nevertheless considers it important to have a flexible plan. “The important thing is to enjoy the sport without getting hurt, staying responsible and focused on my goals.”

To avoid injuries in running activities, Lt(N) Bullock tries to find times throughout the day to do some light stretching. “Like many runners, I also have props such as lacrosse balls, rolling pins, pointed foam rollers and massage guns that can be very helpful in relaxing muscles.”

A few tips

When colleagues ask him for advice on getting started in running, Lt(N) Bullock suggests they start small and aim for consistency. “Going out for a 3 km jog, three times a week, is much better than trying to do 10 km once a week. I tell people to develop healthy habits and a routine, and then, evaluate where that takes them.” He also suggests that they register for a race as a goal and preparing for it.

Lieutenant (Navy) Simon Bullock, of Her Majesty's Canadian Ship Donnacona, while competing in a Canadian Forces National Racing Championship.

Photo: courtesy

The PSP offers you…

The Personnel Support Programs team in the Montreal region offers a wide range of services to members of the military

Men's basketball: come cheer on our athletes

The perfect winter bike!

February 14 to 17

Saint-Jean Garrison

For CAF members and civilian Defence employees

Saint-Jean Garrison will host the Canadian Forces Men's Regional Basketball Championship. Don't miss the opportunity to encourage our local team, the Patriotes, the Valcartier Lions, the Ottawa Nationals and the Bagotville team. The event will be held in the gymnasium.

Mental Health Conference

February 15 - 1 p.m. to 2:30 p.m.

Teams Platform

For CAF members and civilian Defence employees

Health Promotion presents on Teams the conference entitled Mental health: the roles of nutrition and physical activity.

Information: carl.coicou@forces.gc.ca

Registration: promosantemtl@forces.qc.ca

It's the PSP Carnival

Thursday, February 16

Montreal Garrison

Open to all

Take advantage of the PSP Carnival to have fun and move! Here is the list of planned activities:

8 a.m. to 9:30 a.m.: Yeti Challenge: short race on the 400-meter track, including four obstacles. Registration required.

10 a.m. to 11:30 a.m.: Capture the Flag: The team that captures three flags and protects them for two minutes wins!

Information and registration: 514-252-2777 # 2476 or jonathan.gauthier-larochelle@forces.gc.ca

Thanks to fatbikes, cycling enthusiasts are delighted since they can pedal all year round! At the Saint-Jean and Montreal Garrisons, the outdoor shops rent them at advantageous prices. What a great way to try out these new types of bikes!

Inform yourself, because this service is offered to everyone, whether it is a short or long term rental! Note that rental costs are lower for PSP Plan members than for regular customers.

At Saint-Jean Garrison, the store is located in room M-174 of the sports centre.

At Montreal Garrison, the store is at the entrance of the gymnasium.

Snowshoeing outing

Saturday, March 11 - 6:30 p.m. to 8:30 p.m.

Farnham training site

Open to all

The recreation team invites you for a nighttime snowshoe hike. Snowshoes, poles and headlamps are provided. Free for PSP Plan members and $10.00 for non-members. Participants must be at least 12 years old. Registration is required before February 27 at 450-358-7099 # 7262.

community and citizens. Enjoy!

Night skiing

Saturday, March 18 - 6 p.m. to 9 p.m.

Mont Saint-Bruno

Open to all

The recreation team invites all skiers to take advantage of this outing. An instructor guide will be present to initiate beginners. Skis, poles, boots and helmets are provided. PSP Plan member prices: children $30 and adults $45. Non-member prices: children $45 and adults $60. Participants must be at least 8 years old. Registration is required before March 4 at 450-358-7099 # 7262.

Military sport

It's maple sugar time!

Saturday March 25, 10 a.m. to 3 p.m.

Mont-Saint-Gregoire

Open to all

The recreation team invites you to a meal in a maple grove where entertainment and games will be on the program. PSP Plan member prices: children $20 and adults $25. Non-member prices: children $30 and adults $35. Registration is required before March 13 at 450-358-7099 # 7262.

Our Patriots defeated in the semifinals

The Patriotes team was defeated 4-2 in the semi-finals by the Ottawa Nationals on February 2 as part of the Canadian Forces Regional Junior Hockey Championship held at Base Valcartier. It

Discover the different digital platforms of PSP - Montreal Region!

was the Valcartier Lions who won the grand final after defeating the Ottawa team by a score of 2-1 on February 3.

Photo : courtesy

The 2023 Honda CR-V: evolution, not revolution!

The 2023 Honda CR-V: evolution, not revolution!

|Jean-François Ross, automotive columnist

Presented for the first time in 2022 on the North American automotive scene, the sixth generation of the Honda CR-V is still faithful to tradition. The exterior line has been slightly modified, but nothing drastic, so as not to shake the fans of the Japanese brand. Honda wanted to be faithful to tradition with this latest generation: evolution and not revolution!

In 2022, the Honda CR-V is the second best-selling compact SUV in North America. It is offered in five versions. For those who want an SUV better suited to our winter conditions, the LX, Sport, EX-L and Touring Hybrid versions are equipped with four-wheel drive. The LX 2WD only powers the front wheels. The asking price for this small sport utility ranges from $36,855 for the LX 2WD up to $50,955 for the top-of-the-line Touring Hybrid model.

Upon getting on board, you quickly notice that the CR-V offers much more interior space than you might expect, given its exterior dimensions, which are average for this category of vehicle. The front seats and the rear bench seat offers good comfort, except for the middle rear seat which could benefit from improvement. The trunk space has a volume of 2,166 litres by lowering the rear seats, which fold down 60/40. The CR-V sport utility vehicle is more utilitarian than sport in its interior layout and road manners, unlike one of its competitors, the Mazda CX-5. The latter is certainly sportier than utilitarian, with a cargo volume of just 1,687 litres.

All non-hybrid versions of the Honda CR-V have the same engine. It features a 1.5-liter turbocharged four-cylinder engine that produces 190 horsepower at 6,000 rpm and generates 179 pound feet of torque from 1,700 to 5,000 rpm. In addition to turbo-compression, we are entitled to direct injection which greatly contributes to fuel economy. This engine, paired with the continuously variable automatic transmission, offers adequate power. No sporty pretensions, however, the fuel economy is there! For more fuel economy, the Touring Hybrid version is equipped with a 2.0-litre four-cylinder engine paired with electric motors that develop 204 horsepower and 247 lb-ft of torque.

Despite the interior layout is very similar to the previous generation, we quickly realize that Honda has done its homework by improving comfort and soundproofing, to the delight of its driver and passengers. Both for urban use and for long trips with your family, its reasonable fuel consumption should satisfy you. In addition, the Honda CR-V is manufactured in Canada, at the Alliston plant in Ontario. Another great way to encourage the Canadian economy!

I would like to highlight the excellent collaboration of Honda Canada for the test drive of the 2023 Honda CR-V Sport.