west of philly - bob

Rieferman · Post by **Rieferman** » 21 Apr 2011 04:38

indeed, I flew into Denver and our business is in Monument, so I was haunting your general area. Beautiful state, I'd never been there before.

---
kicked last night. Despite limited range of motion in my neck, I was relatively pain free and just warmed up nice and slow. I did hit several very nice strings, and overall had a lot of fun with nick and jackson. Off for a few days for easter, so next session won't be until next week. I'll hopefully bring my pushups/situps/etc. back into the mix at that time too if I'm feeling pain free.

F[uns]tylin' Eclectic · Post by **F[uns]tylin' Eclectic** » 21 Apr 2011 09:54

Hey man, yeah, I'll second that. Very fun session last night. I'm stoked you told Jackson to come over for regular shred sessions now while I'm at school. That's going to be so good for him. He and I giggled with excitement about it when we got in my car to go home last night

I'll be really busy these next few weeks, so I won't be doing much kicking at all.. Plus I think my legs need a little break. I'll be thinking about combos for my homework from you though. Been running through my mind all day. Thought of some cool ones. Hopefully you and Jackson get to kick a lot within the next few weeks.

Here's the vid from last night of my flip rip. I love the comentary from you so I included it in the video

[youtube]http://www.youtube.com/watch?v=-YMy2fRD2jA[/youtube]

Can't wait to shred again... AND MEET YOUR FUCKING BUNNY RABBIT.

Take it easy. Best wishes to your game and your neck.

PS. Hit Vortex, Bitch

Rieferman · Post by **Rieferman** » 26 Apr 2011 05:18

bunny pickup today! I'll post a pic later

This is also day 1 of being able to focus on footbag and fitness again. Our program is essentially:
- limited carbohydrates eating plan,
- low/no alcohol intake, and if any it is red wine
- lots of kicking... tonight with brian, tomorrow night with jackson hopefully, thursday night with zach, friday night with whoever.. etc.
- pushups/situps/arms during each workout

It'll be a hard push for a month, and then we'll relax to a more reasonable schedule that we can maintain over time (I'm not a believer in P90X types of programs where you push ridiculously on fitness.. 100% of the people I know that have done it - and that's about 20 people - can't maintain the program permanently and become heavier than they were in the first place).

Focus for this month will be shredding, blur, atomic, quantum.

Frank_Sinatra · Post by **Frank_Sinatra** » 26 Apr 2011 06:19

Rieferman wrote:bunny pickup today!

Props! Video? BSOS?

Rieferman wrote:friday night with whoever..

Its like college all over again.

Rieferman · Post by **Rieferman** » 26 Apr 2011 06:29

nathan, you're on FIRE.. two excellent posts in one!

brian bailed on tonight's session.. then he wondered why I was pissy about it. I just explained that I'm extremely busy so last minute cancellations are problematic for me, and that from now on he'll be invited to sessions that I have with reliable kickers already scheduled for.

So, jackson/nick/zach.. I'm kicking every night this week, so come shred with me.

Oh, also, look for a post in journies to tournies from me this week sometime. I'm talking to the township about having a regular weekend shred scheduled at a skate park nearby. Once confirmed, I'll post details. Location is convenient, amenities are great. More soon.

sen · Post by **sen** » 26 Apr 2011 06:49

Rieferman wrote: (I'm not a believer in P90X types of programs where you push ridiculously on fitness.. 100% of the people I know that have done it - and that's about 20 people - can't maintain the program permanently and become heavier than they were in the first place)

No offense to the people you know that have done it, but I don't think they got the idea right. Sounds like they did it for 90 days, then went back to old habits. That's not how it works. The 90 days of hard boot-camp style training is designed to get your body into the shape you want it. Then the challenge is on you to keep it there. If you read the material that comes with the program it talks a lot about this. Tony reccomends you keep up a workout plan 6 days a week. Not as hardcore as the P90X workouts, but still something that gets you moving. He also really encourages finding a sport or other activity that you really enjoy that gets you up moving around.

If you work out hard for 90 days and then sit on the couch eating cheeseburgers, you're going to gain it all back. During the 90 days you need realign your eating habits to the healthier, more nutrient rich foods that the nutrient guide recommends, and keep the healthy eating going after ward. It's a new way of thinking, and alot of people don't get into that when they do it.

In any case, you'll soon know someone who lost and kept it off.

PS Sorry for the wall of text in your blog, I'm pretty into this stuff right now, and just wanted to share my experience and learning. Also, I don't think there is anything wrong with your approach to fitness, once I get closer to where I want to be mine will be similiar.

Rieferman · Post by **Rieferman** » 26 Apr 2011 09:06

Hey Tony I hope you are the one that is able to keep an aggressive workout schedule going permanently as kids and career and life happens. I do think it's possible to have working out in your life (I do it) but I maintain that it's difficult to train like an Olympic athlete and still have other hobbies or interests (hence all the people I've seen go nuts and then fall off the wagon). Therefore I believe in a more realistic level of fitness. Everything in moderation including moderation.

sen · Post by **sen** » 26 Apr 2011 16:33

I don't plan on training like an Olympian for the rest of my life, but I believe that 30 minutes to an hour 6 days a week along with a healthy diet isn't that hard to maintain. My next 8 months are full of pretty hardcore trainer, but after that I'm backing of the full on fitness training and using that time to play footbag. In theory this should keep me active and fit. I have to assume that the people you know stopped working out and eating right.

Rieferman · Post by **Rieferman** » 27 Apr 2011 10:29

Hey Tony I didn't mean for you to infer that I'm talking about you. I'm not. I work out 5 days per week an hour each time and know lots of others that do too. But that pails in comparison to P90X types of boot camp programs. I also build barns, lift kids, mow lawns, take family walks etc. I'm no cupcake couch potato.

edit: my point being that maintaining a physique that is obtained through olympic levels of training, without continuing that olympic level of training, isn't realistic in my opinion. And continuing olympic levels of training long term has been proven from my set of 20 examples to be very difficult to maintain in real life. By "real life" I mean one where age, children, hobbies, holidays, travel, job, responsibilities, etc. all make it nearly impossible to stay laser-focused on working out like mad and eating perfectly and sleeping perfectly etc. etc. etc. I'm not saying anyone shouldn't try it, and I'm not saying that no one can succeed, but the evidence leads me to the conclusion that a more moderate lifestyle of being active and sensible is more sustainable long term.

F[uns]tylin' Eclectic · Post by **F[uns]tylin' Eclectic** » 27 Apr 2011 10:51

I've got some serious matters that I need to talk to you about...

1) I wanna see a picture of your bunny.

Well, I guess that's really all that was bothering me, so just one serious matter..

Also...

Rieferman wrote:Oh, also, look for a post in journies to tournies from me this week sometime. I'm talking to the township about having a regular weekend shred scheduled at a skate park nearby.

Black Rock????

Dude. Awesome Idea! In the summer, I'm SO effing down for that. That's actually like a really sick half-way point for us to meet up. Keep me updated on this please. Hell, I'll even help advertise this around Collegeville, Rofo, Phoenixville, Mont Clare, Spring City, and some other nearby towns.

Rieferman · Post by **Rieferman** » 27 Apr 2011 11:56

bunny is home and in the hutch/pen that I built and loving his new home! kids are so excited. pics to come. of course, you could come kick with me and see him in person!

black rock park, yes, that's the one I'm targeting. besides being nicely visilbe to skaters and families, it's centrally located and has bathrooms and water fountains and other amenities that make it good for our purposes. I have a conference call with the park director tomorrow to see if we can work something out. I will be offering free "demos" or whatever they want to offset a recurring waiver of rental fee. hopefully at least. stay tuned.

F[uns]tylin' Eclectic · Post by **F[uns]tylin' Eclectic** » 27 Apr 2011 13:27

Dude, finals call for me to have no life for a couple days. I'm totally finished classes and finals next Tuesday. So stoked! Can't come soon enough. Plus, I love bunnies.

And I'm so pumped for your Black Rock idea. This is a really nice central spot for all of us to meet up. It's pretty much a half-way point for most of the players that live in our area. Let me know if you need help with organizing these, and I'll do my damnedest to help make these happen. All I can think about is, NEW PLAYERSSSSSS. Well, I've vowed to myself that I will study one chapter of O-chem> go on modified rpt x20, so I must go now. We'll be kicking soon.

ta-ta.

sen · Post by **sen** » 27 Apr 2011 13:50

I understand what you mean now, Bob. I'm interested to know whether the 20 people you know kept up any true form of physical activity though. I guess I'm hoping after all my hard work I'm putting in here and what I plan in the near future that I don't just gain it all back.

Rieferman · Post by **Rieferman** » 27 Apr 2011 14:35

I think that the gap between the "go nuts and get in shape" level of intensity and the "maintain what I've accomplished" level of intensity can't be too far from one another. It's partly a caloric surplus equation and partly how your metabolism reacts to changes in activity. Those that fell far had a large gap or were genetically predispositioned to gain. Those that faired well were naturally prone to being able to stay in shape more easily or didn't drop off in intensity as far (usually a combination).

Rieferman · Post by **Rieferman** » 28 Apr 2011 05:13

two days of our lower carb diet down, lifetime to go.

so, basically, the diet is a moderate version of Atkins. Here's what yesterday looked like in terms of intake:

- breakfast before work = 1 egg, 2 turkey sausage
- drive to work = coffee
- morning snack = piece of fruit
- lunch = mixed green salad with turkey, 1/2 cup mixed nuts
- afternoon snack = cheese slices and apple, coffee
- dinner = salad, grilled steak, baked asparagus
- evening snack = cottage cheese with fruit

In terms of alcohol intake (since we do enjoy winding down on weekends etc.) we are going to a wine-centric approach. Basically, white wine is the lowest carb option, followed by red wine, and way out in last place is beer. I love beer. Love it. But, sigh, as you get older changes must occur. So, beer will now be for special occassions. When guests visit, parties, stuff like that. We do have a fair amount of special ocassions, so it won't be months on end between instances of enjoying a nice cold brew. Anyways, even wine will be an exception, not a rule on weekends.

Between the dietary and alcohol changes, I'm pretty darn sure that changes are upon us in the very very very near future. I suspect 4-6 weeks will be a noticeable improvement.

In terms of exercise... Footbag and pushups/situps/arms as usual, and I'm mixing basketball back in. I don't want to just shoot around or play pickup, so I'm actually going to be doing the drills I used to practice when I was a star player back in the day. I'll probably do that about once per week, and do footbag 3 times per week. My other days are filled with lifting heavy things and mowing and handy work, which is more exercise than most get anyways.

We've known for a few years that this level of change was needed to really truly get where we want to be in terms of fitness and health. But we've resisted because, quite frankly, we were pretty healthy as it was, we were looking good enough, having fun, and it was easier not to change. But, with age you need to continually adjust in order to stay ahead. So the time has come. Two days down, a lifetime to go.

edit: Oh, so I kicked the last two night. Brian bailed on me (surprise!) on Tuesday, so I played solo. I spent the entire session working on weakside warmup level tricks. Last night I again played solo and did the same, but also worked on stepping set at the end of practice. Each night, I did two or three workout sets, but I'm feeling strong enough again to return to doing a full three sets again tonight. Zach is supposed to come kick tonight but I'm not sure if he's coming (edit 2: nope, he can't make it.. also, still haven't heard from Jackson about kicking, so I'm not sure if he's interested or what).

F[uns]tylin' Eclectic · Post by **F[uns]tylin' Eclectic** » 03 May 2011 17:52

I'm blogging for Bob tonight, since he's a busy dude.
Bob had a really sick session!

Torquescrew! So clean.

Pixie Dyno! So sweet.

Smoke! Wiked.

Stepping ss Swirl! TIGHT!

Toe Torque! Sweet.

That's it...

Oh wait!

MOBIUS!!! Fuck Yeah, Bob! Fuck Yeah!

Great stuff at tonight's session! It's nice to see you hitting some new stuff.

PROPS.

Rieferman · Post by **Rieferman** » 04 May 2011 03:51

Thanks Nick! I would have forgotten for sure. Thanks for pushing me to try tricks outside my comfort zone too.

weight update: 8 pounds lost so far.

Frank_Sinatra · Post by **Frank_Sinatra** » 05 May 2011 10:04

Holy shit Bob. Good stuff! I don't even remember seeing torques from you, so all those torque moves really caught me by surprise.

I'm pondering a trip out East, passing through Toledo/Southern Michigan on the way there or back. Not sure yet, still in the pondering stages.

F[uns]tylin' Eclectic · Post by **F[uns]tylin' Eclectic** » 12 May 2011 11:21

Good luck on that thing that I don't wanna mention out loud yet. Crossing my fingers for you. Shred hard while I'm gone. Can't wait to shred with you again. I'll be 21 when I come home. I'm treating you to a beer when I'm back. Hit some cool shit and blog about it this week, so I can be amped on some stuff when I come back! Peace dude! Have a great week!

Rieferman · Post by **Rieferman** » 13 May 2011 04:20

Happy birthday Nick!

--

Last couple of solo sessions have been great. I've been working on atom smasher, quantum butterfly, blur, and atomic butterfly. All are progressing, none are totally there yet.

After hitting each of those tricks on both side, I tried bigger (for me) tricks. Some are the first time I've ever hit them, some have been hit a few times, some have been hit lots of times but are still difficult for me.

I mostly just focus these tricks on strong side for now because, honestly, it hurts like hell to try these anyways.

So, stuff I've hit in the last two practices:
- whirling swirl
- pixie whirl
- mobius
- inspinning toe stall
- pdx whirl (both sides)
- blurriest
- pixie DLO
- spinning ducking pdx mirage

Soooo damn close to paradon swirl.

And Nick gave me a bunch of other tricks to try next session.

I can do two overhand style chinups from a dead hang now. And I'm up to 28 situps per set (three sets).