The Burpee - A not so easy Cardio Circuit

I went to my regular fitness training session today. But I did not feel my best therefore found today's exercises difficult and could not complete the circuit my trainer designed for me. I was so mad at myself!  But sometimes, you just can't control your own body.

Joyce, my personal trainer, had me started off with the Burpee exercise, which was a combination of jumping jack and push up. I did that 12x and three rounds of it, with 30-45 seconds of rest in between each round. That was not easy as this was not an exercise that I liked. After that, I was supposed to do 50 skips, but my feet felt so heavy that I could not even do 3 skips without being caught in the skipping rope.

Lunging with weight

Beside the regular workout which I did, Joyce plans a few different circuits for me to make workout interesting and move me along to a higher level. She planned this circuit for me today:

Running on treadmill machine - 0.2 mile
Lunging with wt above head - 10x\
Burpee - 10x

Repeat the circuit - 4x consecutively

It was tough for me to do the Burpee exercise this morning. Some exercises look easy but when I go to try them, they are not easy at all. The Burpee was of those today for me as it was a combination of a few motions. I hang my head low and feeling defeated as I could not complete this circuit 4 x as Joyce planned.

The Burpee Exercise - An Excellent Cardio Exercise

Sometimes I go into the gym feeling great, being in fine shape and could perform all the exercises that Joyce plans for me. At times, I feel weak and wobbly on my feet unable to lift the weight or sustain the exercises to the end. Today was one of those days.

But I will persist as I have seen how weak and helpless some people can become as people age. I have read and heard it numerous times - Exercise is not an option, but should be a part of our life. I will keep going to the gym and work as hard as I can.  

R.T. Goodlife Fitness Gym
Toronto

Remembering Mrs. Jung of Thunder Bay, Land of the Sleeping Giant

Thunder Bay, Ontario

The Sleeping Giant,  landmark of Thunder Bay

Good Bye,  Thunder Bay, my beloved city, the land of the Sleeping Giant. I was leaving but wouldn’t know when I ‘d be back again.  I cranked my neck as far as I could to see over the wings of the West Jet plane trying to take in the city view and the memories of the people I loved below as much as I could.

Hoito - Our favorite Finnish Pancake Restaurant

Thunder Bay,   a northern Ontario city about an hour and half plane ride from Toronto, with a little over one hundred thousand residents for the past four decades, has a very special place in my heart.

The images of laughter, friends, family, warm and welcoming neighbours, pictures of pig roast parties at my brother’s huge backyard, commencement ceremony, my youthful days, talks of plans for the future, and dreams of conquering  the world all floated in front of me and melted into one big happy scene  whenever I touched down on the soil of Thunder Bay - Ah, the city of my youth and dreams, where I spent the happiest part of my teenage years in the 70’s. 

 Finnish Book Store - where we visited weekly to send letters to friends overseas

I was grateful for the warm and wonderful citizens of the city where it received an immigrant family from overseas more than forty years ago. How could I ever forget in particular, our next door neighbour, the Jung’s family, for their exceedingly warm hospitality and kindness in making our transition to our new life in Canada so smoothly, and their three spunky kids, Parker, Dinah and Linda who were ever so energetic, lively and always smartly dressed ( by their mother?)

 Happy memories abound in these two houses between the Jung's & us

All these wonderful sweet thoughts and pictures of my girlish days flooded my mind this past  weekend. My family settled in Thunder Bay years ago, but gradually one by one, we moved down south over the years. Since 1971, this was the first time I came back to my beloved city without any family members residing here.

I always have delightful memories of the city of the Sleeping Giant. But sadly, my joyful recall of the past was overshadowed by the passing of one of the most wonderful people I had the privilege of knowing, Mrs. Jung, our neighbour during the early 70's.  I was in the city to attend her funeral  and to offer my support to her wonderful children, and her husband, Let Jung.

I went to the visitation on Thursday evening and the Friday funeral service at the Sargent and Son Funeral Chapel, on Court Street, to convey my condolences on behalf of my family. The pain of losing Mrs. Jung was evident and written on the faces of her surviving family members. I could feel the sadness and agony of their loss. Nothing could ever ease the pain of a loved one taken from us so suddenly. The only thing we could do is to let the family know that we share their pain and be there for them. This was what compelled me to come from Toronto for the funeral service.

The Jung's and their friend

Attending Mrs. Jung’s funeral allowed me the opportunity to pay my last respect to her. It also helped me to get reconnected with my old friends from my teenage years and the chance to revisit some of my happiest days, as well as affording me the time to reflect and re evaluate the priorities in my life. Nothing could be more important than spending time with family, and the people I love.

The  funeral service was a touching one from start to finish. With Chinese violin music softly playing in the background, Mrs. Jung’s casket was open, and she looked serene as if she were just sleeping. 

 Mrs. Jung - A Beautiful Lady Inside and Out

I remembered her kind, porcelain complexion very well. Her hearty laughter, her twinkling eyes, and the high pitch singing voice when she got excited singing with my parents in our living room, scenes of happy neighbourly get together all came back to me.

 How could I every forget the giggles and great laugh we had at her kitchen table after she gave me a pretty graphic explanation about the birds and the bees ( Refused to discuss with my parents on this sensitive topic, I pestered and begged Mrs. Jung for days about this mystery of life and she eventually relented) ; our chitchats in her vegetable garden, the B-B-Q in our backyards, the traditions she shared with us about Christmas gift exchange in Canada,  our first Christmas pictures taken in the Jung's living room, our driving excursions to Chippawa Park, the falls, and other places...etc.
She brought us so much joy and laughter. What a beautiful person inside and out! I was taken away and lost in my happy memory of the past.

The service started after the family was given a private moment while the casket was being closed. Then the Reverend led the immediate family members each to light a candle placed at the front, followed by scripture readings of comforting passages of Jesus from the bible as well as from Psalm 23. There were three musical selections by the family and each piece of music was played after a scripture reading. All three musical selections were beautiful.  The one that touched me the most and perhaps many others was Dust in the Wind. Listening to that song brought me to the realization that Mrs. Jung was really gone and we were all but just dust on this earth eventually. I was all choked up and I didn’t think there were too many dry eyes in the house either.

Alana, Mrs. Jung's granddaughter who was the apple of her eye, and her three children, Parker, Linda and Dinah took turn to remember and pay tribute to their dear mother. They all shared with us her love and dedication to the family. There were some light hearted moments and fond memories of her recalled by them.

I was glad that I made the trip to Thunder Bay and shared with the family this important moment of their lives. I stayed with the family as much as I could this past weekend because it might be a little while before I could see them again. It is unfortunate that we only see the people we love in unpleasant circumstances such as this. I must change that and try my best to make time for my family, friends and those I love.

Sleeping Giant, Thunder Bay - seen from the top of the hill at Hillcrest Park

Four wonderful decades flew by before we even realized it. From a young girl who landed in Thunder Bay years ago to a retired person today, I will always remember the people I met and great friends I made in this northern city. Mrs. Jung and her family occupy a very special place in my heart and will always be a part of me. I will treasure our special bonds, mutual affection for each other, and cherish those fond memories of our good time together.

Good Bye, Mrs. Jung, thank you for all you had done for our family. You are gone, but not forgotten. We love you and will always remember you!

R.T.  Thunder Bay, Ontario
October 27, 2012

Giving is a Joyful, Unforgettable Experience!

We went to a self funded mission trip to GuangXi, China

``Who am I to receive a welcome reserved for heroes and celebrities` That was the question I kept asking myself after our visit to China three years ago.

My husband and I knew very little about the work of CRRS prior to May 2009. We attended the October 2008 fundraising gala and we were deeply moved by what we saw and heard at the gala presentations.

Our team received an exceptional welcome

We joined a self-funded CRRS Vision Trip in 2009 and visited a number of primary and secondary schools in China. Everywhere we went, we were warmly received and graciously treated. Some students were dancing and beating drums to welcome us – a welcome fit for a hero. I remembered clearly that I was choked up with emotion with tears in my eyes.



At a few schools, the entire student body lined the playground and welcome us as we entered the school ground.

Students welcome us with songs & dances

At one secondary school, students were dressed in their traditional ethnic clothes, applauding ,while
others were welcoming us with their traditional songs and dances.

 “Who am I and what did I do to deserve such welcome from these kids?  I am just an ordinary person. I haven`t done anything for these kids to deserve such a welcome! I am a person just like these kids.

The only difference is that I am fortunate enough to live in Canada and maybe have the means to help support one or two students in their education… “ I asked myself  these  questions and was greatly humbled by this experience. 

We were touched by the beautiful smiles on these students' faces!

The most memorable moment during our China trip was the bright smiles of those students who we had an opportunity to talk with and their enthusiasm to show us about their school and what they were learning. One teacher invited four of us to visit her students because she really wanted them to hear us speaking English.  

These students had their dinner but stayed in their classroom studying at 8pm and they looked genuinely glad to see us. Seeing their happy faces, the “teacher” in me sprang into action.  I taught the kids a simple English song and played a game with them. I also left them some pencils from Canada. The kids were thrilled and looked excited simply because we were there to visit!

In life, how often do we have the opportunity to bring happiness to people by giving so little? It is more of a blessing for us to to give than to receive.  We have experienced tremendous joy by giving just a tiny bit of what we have, therefore, my husband and I have since become regular donors.  I am grateful that I have this privilege to be involved with CRRS and can give and share a little with others. 



Nealry a thousand people attended the 2012 CRRS fundraising gala

Tonight, nearly a thousand people participated in this charity event and attended the CRRS  Annual Fundraising Gala held at the Premier Ballroom in Richmond Hill. This is the10th Anniversary of the Toronto Chapter, and it was humbling to see so many people gathered at one place willing to dig deep into their pockets, ready to contribute what they could to CRRS s meaningful work  in China.

We had three tables and invited Irene, her family, my sister and the Lioness' Club president and Stan's colleagues to this fundraising event. We received many touching feedback and numerous guests thanked us for inviting them to learn about this great charity. 

We may be a drop in the ocean but together we can make a real difference in China- the world`s most populated country and give a hand to their next generation!

R. T.

Toronto, Ontario 

How to Lose inches on My Waist - Fat Burning Mini Circuits

I just loved the time we spent walking in Europe and the great feeling I had from all those exercises. In order to maintain that feeling of being fit,  I have been going to my personal trainer three times a week for the last month since we came back from our trip.  Joyce, my personal trainer measured me today after my exercise program.

Great news!  - I lost inches everywhere!  I especially love the three inches lost on my waist. My clothes fit me much better than before. I was going to give away many of my fancy clothes to Sally Anne's. However, I can fit into them now therefore, I plan to  keep them for a little longer. Funny though,  I did not lose any weight!  How could that be?  My trainer told me not to worry about my weight because I am starting to build muscles which are heavier than body fat. What the heck!  As long as I am losing inches, who cares?

This afternoon, I had coffee with my girl friend with whom I had not met up for two months. She was surprised at how nice I looked with my short black leather jacket and tapered pants. " You lost a lot of weight! You look fantastic!" She exclaimed as soons as she saw me. Wow! I have not received compliments like these for quite a while.

These exercises work for me. I am writing then down so that I could recall them and do them on my own after my paid training sessions which are not cheap at all.

A lot of people don`t enjoy doing exercises, neither do I. But as my personal trainer designs different circuits for me, I find that exercising becomes less boring and easier for me to continue.  The following circuits might help other people like me who are trying to improve their cardio and tighten up their bellies a little.

The mini circuits I did today consisted of the following:

 Warm up - lurching with body wt. only - 3 gym length

1. Lurching while locking out with weight above head -  2x gym length
2. Step up carrying wt on both hands - 12x
3. Skip 50 times

For each circuit, Joyce always insisted that I do them three times in a row. But I found lurching with weight above my head was a little difficult without rest in between.I needed to rest and catch my breath half way through the lurches. Lurching may look easy to other people, but if you do them properly with your back up and your leg bending at 90 degree, iplus with weight, that could be challenging.

 I also did the following circuit 3X and I was given 4 minutes to finish this circuit. I was able to complete it  3x in a little more than 10 minutes, less than the time allowed.

1. Mock Beep ( Interval Running)
2. Riser Jump - 5 to 6 risers high, 12X each
3. Skipping - 50X


Another mini circuit which I enjoyed doing today was:

1. Rowing for 200 meters on the rowing machine
2. Body weight squat - 12X

I did the above 3X consecutively. After I finished this training session with Joyce, I was totally exhausted and did not have the energy to join the Body Attack class afterwards.


R.T. Toronto
Oct. 2012

Apple Picking -Favourite Canadian Thanksgiving Activities

Whenever October is mentioned, Canadians very often think of Thanksgiving and turkey dinner. When the weather turns cooler and leaves change colour, one of our autumn activities is apple picking at a nearby orchard.

On Thanksgiving Day, we joined many families and drove out of Toronto to the Watson Farm to enjoy the nice fall weather and do some apple picking.

Upon our arrival, the parking lot was full  and there were a lot of people with little kids and their bags in hands, ready for the apple picking.

 Rules of picking apples were clearly posted for all to see and followed

The farm is quite large in size with various crops.

There were people lining up to get a ride to the picking area.

The waiting time was not long as there were a number of trucks with bench seats taking farm visitors  to the nearest apple orchard.









Since it was such a nice day, we took advantage of the mild temperature and  walked to the designated apple picking area.

There were many apples fallen under the trees as October is the month when apples are ready for harvest.

Apples were sold by pounds. Each visitor was given bags and we could pick as many as we wished.

 
We could also sample the apples while picking.
What could be fresher than apples just picked from the tree by your own hands?

A nice fall day for apple picking and to enjoy the outdoors!

  Above us, flocks of birds were circling close by, waiting for us to leave and ready to swish down and peck on the windfalls.

Being outdoors is dun for kids!

We liked this farm because it was more than just picking apples.


 It had a nice play area for kids and things were set up for kids to do.

There was a play area for kids to go on the slide, swinging on the swings, chasing each other under the warm autumn sun.















 I love watching kids running around having fun and just be kids!

It's so much healthier playing outside  than watching TV or playing computer games indoors all day!

There are so many red an plump apples! Which one should I pick?

For many Canadian families, apple picking or driving out to the country are among our favorite things to do, kids and adults alike!

R.T. Thanksgiving
Ajax, Ontario, Canada

A Circuit of Cardio Exercises to Burn Body Fat

I have learned a new term today:  Circuit - a group of exercises

I have been going to a fitness program at the gym for the past few months for two to three times a week. I just finsihed the fountation program and now am starting the cardio portion of the program.

Watching TV makes running on the treadmill easier

Joyce, my personal trainer, had me do the following circuit today:

1. Running on the treadmill for .20 mile
2. Rowing on the rowing machine for 250 meters
3. Skipping with a Skipping Rope  - 100 times
4. Stepping up onto a box - 12 times

Joyce planned this circuit for me and after the warm up I was supposed to finish this entire group of cardio exercises 3x within 12 minutes

Rowing for 250 meters is not too bad for me!

I tried my best, learning to breathe properly and performing these exercises with proper form which according to Joyce is extremely important. I concurred because of my personal experience with sports injury. Unfortunately, a lot of people do not realize when doing exercises, especially when training with weight and building strength,  improper form, i.e. how you lift up the weight, how and how far apart you stand, whether you are pushing down with your toes, or heels, where you rest the weight etc could easily cause injury if  you have not been instructed properly. I know a few young people injured themselves due to lack of professional training prior to starting their weight lifting training.



Skipping 100x after the first two exercises, not easy!



I signed up for a personal trainer at the Steeles Ave. and Victoria Park Goodlife Gym since last April. I must admit that it was not cheap, but my personal trainer has motivated and helped me to do exercises that I would never be able to do on my own.

Stepping onto the box is OK for me too

Yesterday, she did a body fat and other measurement for me.  We were both delighted to find out from the measurements indicating that since the time I signed up for fitness training, I have lost a good percentage of body fat which is now in the average range. Way to to!!!

Being motivated and going to my exercise program consistently,  I know I will achieve my fitness goals and be able to feel great, look awesome,  and able to open my own bottles and cans as I did in my younger days!

Keep up your exercise and all the best in your fitness goals!

R.T. Toronto, Canada

Oct. 5, 2012

Street Party - over 40 years of tradition on our street, Toronto, Canada




We have been living in the Don Mills area of Toronto for the past three decades. Our two sons grew up in this lovely middle class neighbourhood. While I have heard horror stories about  neighbours not getting along and  at times even suing each other, we have been very fortunate that our neighbours have all been nice and friendly and we have never had any issues with anyone.

The only regret I have is that for the past three decades I was a full time working mom and was extremely busy working and raising two young children, therefore unable to take part in the neighbours get togther.



A Potluck Party - Every Family brings a dish to share




  This year, for the first time I was part of the planning committee for our annual street party that has been a tradition on our street for over 40 years!

 Though the committee only met once at Lynn's house, we kept in touch with emails and did all the planning and task assignemnts online.



The Potluck - each person, in this case each family brought a dish to the party. We had food from different enthic origins reflecting our diverse cultures.

Our street party took place on a Wednesday evening  in early September and the weather was a balmy 70 degrees at 4:00pm.



Lots of food for everyone!



We took out tables, got chairs, prepared drinks and even games for the kids to play. Lot of neighbours started coming out form their hosues, some with children in tow. Some people who used to live here,  moved away but still came back for this annual event.



It was great seeing neighbours meeting each other and exchanging news and catching up. Since Canada`s winter is long and we stay indoors for more than six months of the year, it was great opportunity for neighbourly visits and chats. The weather cooperated and it was a fun evening.

 The party was a success; we had over seventy neighbours at our party and even the city councillor, Denzel Minan-Wong, dropped by to chat for a while.

The best part about this street party was I got to know a few neighbours and make some new friends. We even started our own weekly ladies coffee hours on Tuesdays in the morning from 10am-12pm.

We rotate our meeting place and have coffee at a different house each week. We met for three weeks already. Next Tuesday will be at our house and I look forward to hosting it. Finally, I am enjoying this sense of community and getting to know our neighbours really well! The joy of retirement and having time to enjoy our beautiful community and its inhabitants!

R.T. Toronto, Canada

Oct.1, 2012