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478 HR Co. Family Readiness Group

NEWSLETTER
Volume 3, Issue 11 May 2012
information about your options and the process involved with becoming a volunteer. Opportunities may also be available within the surrounding community that deserves some consideration, but you may find volunteering within the military community may be more convenient, especially if you live on the installation. For those folks living on the installation, volunteering may be as accessible as walking across the street or simply driving down the road. The convenience of volunteering on your installation makes getting in and out a breeze; it also eliminates a long commute, and makes you accessible in a pinch. To help you apply your volunteering experience to the workforce, check out Military OneSource's Spouse Career Center for tips on the most beneficial volunteering experience for your career field, how to include your experience in your resume, and much more. Once you've built a bit of experience through volunteer service either right out of school or in between jobs, visit the Spouse Education and Career Opportunities (SECO) page on Military OneSource to plan your next step. Here you'll find education and career opportunities and advice on pursuing a portable career that you can carry with you beyond your current duty station. Browse through the links for career exploration, education and training, employment readiness, and career connections to better understand your options and learn how to apply the volunteering experience you've gained to the next step in your career. Your future is waiting for you! Start volunteering today, and reach your career goals with a little help from SECO in no time!
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You Let Me Know You Love Me

You let me know you love me In so many different ways. You make me feel important With encouragement and praise. You're always there when I need you To comfort and to care. I know I'm in your thoughts; Your love follows me everywhere. Thank you for all you've done And given so generously. I love you, my wonderful mother; You're a heaven-sent blessing to me.
By Joanna Fuchs

Volunteer!
The military has always thrived on volunteers, whether on the front lines or behind the scenes, and today's military is no different. Choosing to volunteer your time on your installation can help keep the military running like a well-oiled machine while helping you gain valuable experience that may make you a stronger job candidate in the future. No matter your interests, your availability, or your skills, there is sure to be something on your installation that could use a helping hand. Everything from helping out with major events, to delivering home cooked meals to single service members or families of deployed service members, you can surely find a perfect fit! Find volunteer opportunities on your installation by networking with fellow spouses in your service member's unit or contact your installation's volunteer coordinator or family center for more

In this Issue
Happy Mothers Day! Make time to Exercise Credit Debt? Want out? Save First! How to build a strong Personal Network Care Package Ideas Recipe Fun Recreation Military Discounts Kids Corner 1 2 3 3-4 4 4 5-6 6 7

Developing and Sustaining, Strong, Self-Reliant Army Reserve Families

Make Time for Exercise

We hear it every day that exercise is one of the best things we can do for our body. The challenge, however, is setting aside the time for exercise. What is the best time for you to exercise? Any time. For example, when you are watching TV you can: stretch your muscles do sit ups, pushups, and other floor exercises use a stationary bike or other exercise machine if you have one A healthy exercise program includes three kinds of exercise: aerobic activity, muscular strengthening, and flexibility. According to the American College of Sports Medicine, adults should be getting 150 total minutes of moderate exercise or ninety minutes of vigorous exercise each week. The average American struggles to make time for regular exercise. As a result, deadly diseases such as Type II diabetes, coronary heart disease, and obesity are on the rise. Exercise isn't only for maintaining your weight and staying healthy. It's great for relieving the stresses of life. Exercise helps you cope with stress by increasing "feel good chemicals" in your brain such as dopamine and norepinephrine. Plus, the effects of a good workout can last for several hours after you hit the showers. You'll have more energy throughout the day and your metabolism will stay elevated. Ten Steps to Getting Started Don't make excuses; make time for exercise. The steps below can help you start a regular exercise program: 1. Consult with a physician: Always speak with your doctor before starting a new exercise regimen. 2. Get ready: A comfortable pair of shoes will be great cushioning and support for your body. Comfortable exercise clothes are also important. 3. Set goals: Small, measurable, attainable goals will help you have something to work toward. 4. Plan your schedule: Find the days and times that work best for you where you can allow yourself to have "me" time. 5. Get a partner: Having a workout partner helps you stay accountable and provides motivation. 6. Start slowly: Be patient with yourself. Focus on your goals without overdoing it. Too much at once can cause you to burn out from your exercise routine quickly. 7. Warm up and stretch: Before and after your exercise routine, a slow warm-up and cool-down coupled with gentle stretching can help prepare your body for exercise and reduce risk of injury. Save deep, prolonged stretching for the end of your workout when muscles are warm. 8. Stay hydrated: Be sure to drink water before, during, and after exercise. 9. Make it fun: Exercise does not have to be boring. Find an activity you enjoy, whether it is a walk to the park, dancing, or swimming. Try a group exercise class with a friend! 10. Reward yourself: When you reach your goals, reward yourself with healthy choices, whether it is a massage, a new pair of sneakers, or a new iPod. You deserve it! Need Help Getting Started? Military OneSource offers several options for helping you set and meet your fitness goals. Sign up for the online self-directed course "LivingFit: A 90-day Walking Challenge." This course is divided into three phases that take place over a twelve-week period. Each phase

consists of four weekly modules and each has a specific purpose. In each phase you will receive: a weekly activity objective helpful tips opportunity to journal a place to log your activity and the minutes walked Individuals who are eligible for the Military OneSource program also have access to free telephonic and online sessions with a health and wellness coach. A Military OneSource health and wellness coach can help you identify your beliefs, values, and vision of fitness. Then you and your coach will work on developing a realistic action plan that will help you to achieve your exercise goals. Call Military OneSource at 1-800-342-9467 to make an appointment with a health and wellness coach.
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Gates open at 8 a.m. and close at 5 p.m. In honor of Memorial Day, this year's theme will be "Warrior's Over the Wasatch: A Legacy of Valor."

Happy V-E Day

by David Reeder

Like many of you, I had several grandfathers, granduncles, great-grandfathers and greatgranduncles, along with several others family members or friends of my family, who served in WWII (and other wars). Walter B. Miller, who Annapolis Class of 1942, carrier dive bomber pilot, Jim Viel, USMC, veteran of Guadalcanal, Mack McKee USN veteran of CA71 USS Quincy, Bob Strait US Army 101ST Airborne and Col. Charles Wuest US Army were just five of them. For them, and all the men and women who served in that war, we at Kit Up! and all of Military.com would like to wish you a Happy V-E Day. Thank you for your service. Read more: http://kitup.military.com/2012/05/happy-v-eday.html#ixzz1uQXuzBsz

Developing and Sustaining, Strong, Self-Reliant Army Reserve Families

Got Credit Card Debt? Want Out? Save First!

By Scott E. Halliwell,

According to bankrate.com, as of the date this post was written, the national average interest rate that savers were earning on high-yield savings and money market accounts in America was a whopping .684% (yesPOINT six eight four percentas in less than one percent). At the same time, the average interest rate being charged on variable rate credit cards was 14.42%. So, why then do you suppose that one of my key steps for helping people get out of that high interest rate credit card debt is to save money into one of those low-yielding savings accounts? Am I conspiring with the credit card companies of the world to drive up their profits? Do I have some secret desire to see people flounder financially? Or, have I completely lost my financial advice giving marbles? (Hint: the answer to all of these questions is a resounding NO!) With that said, lets be clear about a very important point of this advice: mathematically, my suggestion makes no sense. You dont have to be a Certified Financial Planner, Math Major, or Rocket Scientist to figure out that earning less than 1% on money that could be used to pay off debt at over 14% is lunacy from a mathematical perspective. So what gives? Math vs. Human Behavior Over the years, I have worked with a lot of people buried in credit card debt and an interesting similarity exists with a lot of the cases. While interest rates on credit cards are a major contributor for keeping people in debt, interest rates on credit cards had nothing to do with them getting into debt in the first place. Their decisions did. You see, math is very often not the root cause of credit card debt, behavior is. Before you hit the Back button on your browser in search of more compassionate viewpoints, let me state that I know firsthand that sometimes circumstances, not irresponsible behavior, cause people to get into debt. Ive been there. You see, I dont mind telling people that I grew up in a place situated just South of the poverty line. When I graduated from college and got hired into a professional career, I needed suits to wear to work. The problem was, I didnt have the money to buy them, nobody in my family could help out, and I didnt have the time or opportunity to save up the funds. So where did I get the money to buy them? You guessed it by going into debt. Bottom line here I get it. Even so, it has been my professional experience that human behavior is most often the reason for credit card debt; not circumstances, and certainly not interest rates. The Logic and The Way Out So, if you have credit card debt, why would I suggest saving first and paying off debt later? Because you will likely never be able to get out of credit card debt without first having money in the bank. There will almost always be some emergency or opportunity for which you will need cash. If you

take all of your extra cash and use it to pay down debt instead of saving it, when a situation like this arises your only option will be to fall back into debt. This, my friends, is how people get stuck in the cycle that I like to call the never ending debt spiral. So how can you break this cycle if its happening to you? Try following these 6 simple steps: 1. 2. Develop a budget and find places to cut back expenses so that you free up cash each month. Take the newly found cash and put it in the bank each month while continuing to pay only the minimums on your debt. Continue this until the cash account is built up to an acceptable level. Once your desired savings level is reached, stop saving and re-direct the cash that was going into savings each month toward paying down the debt. When something happens that causes you to withdraw some of your savings, switch back to only making the minimum payments on your debt and re-direct the extra cash back to building your savings back up. Continue alternating between steps 4 and 5 until the debt is gone.

3. 4.

5.

6.

And remember, if you find yourself with credit card debt, dont beat yourself up. It is a result of the past and we all know we cant change what is already done. Fortunately though, we can change what we do going forward.
Copyright 2012 USAA.

How to Build a Strong Personal Support Network

Posted by Corina Notyce, DCoE Strategic Communications on April 24, 2012 http://www.dcoe.health.mil/blog/article.aspx?id=1&postid=361

Less stress; stronger sense of belonging; greater peace of mind; and more self-confidence are benefits to having a strong personal support network. And your support network should include people you trust and care about and who likewise care about you friends, family and peers. For service members, your military unit is just one part of your support network. We depend on our support system to provide some kind of practical and emotional support on a daily basis and in emergencies. Having a solid support system makes it easier to cope with the unique challenges of military life preparing for deployment or relocation; work-related stress; reintegration concerns; and balancing the demands of military and family life. There are so many advantages of having a personal support network learn how you can strengthen and expand yours with these simple tips from the Real Warriors Campaign:

Keep in touch. Call, write, video chat or send emails frequently. Its crucial for close family members and friends to understand military life and the psychological health stressors service members face in order to provide support when needed. Remember special days. We dont mean to, but sometimes we forget a loved ones birthday or special

Developing and Sustaining, Strong, Self-Reliant Army Reserve Families

occasion. To help you remember events like birthdays, anniversaries, holidays and other days that are important to the people in your network, take a few minutes to fill in a calendar with important dates and program reminders on your smartphone. Maintain a positive outlook. If you think positively, positive things happen, right? Not always, but it helps to maintain an optimistic attitude when faced with challenging situations. Surround yourself with positive people. Limit time spent with people who tend to complain or are pessimistic because their attitude and behavior can affect you. Show family and friends theyre important to you. Who doesnt like to feel appreciated? When were constantly being pulled in several directions, its easy to forget people we care about. So take time to show people theyre important return calls and messages promptly when possible and let people know theyre appreciated.

But what if you dont have a solid support system established? Start building one. And it doesnt matter if youre single or married with kids there are resources for everyone. Check out single service member programs like Better Opportunities for Single Soldiers; Navy Liberty; Single Marine Program; Single Airman Initiative Program; and the Army family program Strong Bonds. These resources are a great way to develop new friendships as well as strengthen existing ones. To build your network, be open to relationships with a variety of people; find an enjoyable activity that involves others (volunteer or professional organization); and explore online networks (social networking sites, forums, discussion groups or blogs) to engage with people who share your particular interests. You dont know what can happen until you reach out. Even better, developing strong bonds with others can help you become more resilient. For more ways on how you can benefit from a personal support network, read this Real Warriors article.

Pack of Gum to help your unit stick together Cotton Ball to cushion the rough roads A Rubber Band To stretch yourself beyond the limits A String To tie things together when everything falls apart Penny we all need a little luck A Marble- For when you lose yours Battery To give you that extra charge to keep you going and going. Piece of Rope When you reach the end of yours, this will keep you going a bit longer Sample pack of Excedrin Thank you, I know this job can be a headache Paperclip to hold it all together A Hershey Hug- to let you know theres always someone on your side Mint because you are worth a mint Phone cards-reminder to call home Candle to light up the darkness Tootsie Roll to help you roll with the punches Laffy Taffy- to remind you to laugh Jolly Rancher to remind you how sweet things can be Map of USA so you will never be far from home. Yellow Ribbon-So you will know you will always be supported till you come home

Recipe Corner
Curried Chicken and Onions
Chicken, thinly sliced 1 medium onion, sliced cup milk (Optional) Curry Powder (to your liking) Salt Water Cayenne Pepper (to your liking)

Care Package Idea

Military Survival Recipe/Dish: A Comfort Dish to Survive the long days away from home. Heres a recipe or suggestion for a survival kit. These fun kits are made simply printing out the list of Ingredients (items) with their meaning, and stirring it all together for one meaningful dish. Comfort Recipe examples: Lifesavers to remind you that thats what you are A Match To light your fire when youre feeling burned out Smarties To help you on those days when you dont feel smart Mounds Bar to remind you of the mounds of love & support you have from back home Tape- To fix things that will not work Confetti- To remind you to have fun A Starburst To give you a burst of energy on days when you dont have any

Cook meat with curry powder and salt. Add onions, a little more curry powder and salt and cayenne to taste, add milk (Optional makes it creamy). Cover and cook until onions are done to your liking. Make some rice for the Curried Chicken and Onions to go on top. ENJOY!

Developing and Sustaining, Strong, Self-Reliant Army Reserve Families

Fun and Recreation

Morale Welfare and Recreation (MWR)
Did you know you can utilize many of the MWR facilities at any Military installation as a Reserve Family? This includes recreation centers, ticketing offices, movie theaters, lodging and more! If you will be vacationing near a military installation it is a great place to get dis-counted tickets to local at-tractions and tours. Not vacationing near a military installation? Check out dis-counted tickets offered through your nearest ticketing office. Some offices will mail your tickets to you. MWR offers recreation opportunities such as: Recreation Centers Outdoor Recreation Bowling Centers Community Activity Centers Lodging Arts and Crafts Centers Automotive Skills Centers Discount Tickets Off Duty and Leisure Travel Resorts Shows and concerts . . . and more!

For more information and to find the nearest installation and see what it has to offer check out: http://www.armymwr.com/

Armed Forces Resorts

Looking for someplace special? Try these full service hotels. They are Joint Service Facilities that offer special rates and discounts. A great way to get away! Cape Henry Inn and Beach ClubFt. Storey, VA (near Virginia Beach) Edelweiss Lodge and Resort Garmish, Germany Shades of GreenOrlando Florida Hale Koa HotelWaikiki Beach HI Dragon Hill Lodge, Seoul, Korea

For more information go on-line to: http://www.armymwr.com/travel/recreationcenters/

Special Programs at Amusement Park

Did you know that you can receive one free admission to any Busch gardens park once a year for you and your Family? Go to (http://www.herosalute.com/states/overview.html ) to find out more about Heres to the Heroes. Did you know that Disney offers special four day pass rates for Military Families? Go to http://disneyland.disney.go.com/specialoffers/military-ticket/ for more information. Did you know that most Six Flags have special rates and military days? Check out the Six Flag Park nearest you by going to http://www.sixflags.com/national/index.aspx

Lodging
Many military installations have lodging facilities. These facilities can be less expensive than local hotels. To find a facility in an area you plan to visit, go to http:// www.dodlodging.net/ This site includes links to: Army Lodging Air Force Inns Marine Corps Community Services

Inns of the Corps Navy Gateway Navy Getaways Navy Lodge

Some Army bases have privatized their lodging facilities. If you cannot locate lodging at an installation nearest your destination, Try IHG Army Hotels http:// www.ihgarmyhotels.com

Developing and Sustaining, Strong, Self-Reliant Army Reserve Families

Paths across America

Providing Army Travelers Hospitality Services Interested in camping, RVing or using cabins? Paths Across America provides you links to Department of Defense (DoD) camp grounds across the country! For more information check out http://www.armymwr.com/recleisure/outdoors/ paths.aspx Traveling outside of the United States? Check out recreation centers by searching for American military bases at your destination.

Discounts & Perks

Beyond benefits like health care and retirement plans, life in the Military offers plenty of perks, no matter where a service member is stationed. Base Exchanges & Commissaries Service members living on base will find they can purchase many household items, food and clothing at a discount in the base exchanges or commissary. A commissary is a military store that sells items to service members at close to cost. About five percent is charged for store maintenance and employee wages, but otherwise merchandise is not marked up. These discounts can add up, especially when shopping for a family. Military Discounts In addition to standard military benefits, service members also experience various unofficial perks. In recognition and support of those involved in the Service, many companies extend special military discounts. Though not an official extension of Department of Defense benefits, such discounts are widely known and commonly used. The list of participating companies is impressive, and the consumer categories covered are vast. The following are common discounted products and services you might encounter.

Relocation Ski Resorts Theme Parks & Attractions Timeshares, Vacation Home & Cottage Rentals Tools & Hardware

Vacation and Leisure Discounts The Military also offers discounted vacation and leisure opportunities to its service members and their families. Each Service branch has a Morale, Welfare and Recreation (MWR) Department dedicated to helping personnel with travel, recreation and social activities. You can learn more by visiting each programs site:

www.armymwr.com www.navymwr.org www.afsv.af.mil www.uscg.mil www.usmc-mccs.org

Air Travel Automotive & Motorcycles Baby & Maternity Books & Magazines Car Rental Clothing & Apparel Computers & Electronics Cruises Dining Education Grocery Hotel & Accommodations Movies Military Gear & Surplus

On-Base Entertainment On-base entertainment resources available to service members and their families include gyms, movie theaters, bowling alleys and parks. In addition to facilities, Armed Forces Entertainment hosts more than 1,200 exclusive entertainment shows around the world each year at 270 military installations, featuring some of the most popular musicians, comedians, athletes and actors. On-Base Sports For service members who enjoy sports, the Military also has its own sports league: Armed Forces Sports. The Armed Forces Sports Program includes 22 different sports, ranging from basketball to golf to rugby. The program is open to all active-duty personnel and features seven national championships and 20 international championships. For more information go to: http://www.todaysmilitary.com/military-benefits/militarydiscounts?campaign_id=SEM2012:on:google:discounts_perks-military_discounts:broad

Developing and Sustaining, Strong, Self-Reliant Army Reserve Families

Kids Corner

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Developing and Sustaining, Strong, Self-Reliant Army Reserve Families