Wednesday, September 2, 2009

Blog move to www.NicholasRitchey.com/blog/

Hello Everyone!

As I'm now spending a lot more time on web development, I thought it would be a good idea to relocate my blog to http://www.NicholasRitchey.com/blog/

Though most all of my time is spent on developing other peoples websites these days, I'll start picking away at mine little by little. And due to life changing so rapidly -- my recent trip to the USA, moving back to Korea, web development projects, etc. I HAVE TO start updating everyone a bit more regularly again :)

Thank you for updating your bookmarks to http://www.NicholasRitchey.com/blog/

Positively Yours,
Nick

Wednesday, July 15, 2009

April, May, & June Updates

Hello Everyone!

I will be moving this blog over to nicholasritchey.com in the near future, but first -- let's talk about April!  I will write about May and June later this week as there is much to catch-up on  :)

April was an eventful month as the following occurred:
  • Moved to our new apartment between Elephant & Castle and Kennington Station
  • Elaine O'Brien (MAPP) spent the day with us on her visit to London
  • We went up to the Lake District
  • I had dinner with Timothy (Positive Psychology News Daily Author) and his girlfriend, Selina
  • I supported my training partner Chris Young at the British Drug Free Powerlifting Association (BDFPA) Nationals
New Place

Our last place of residence was a dive -- not a tree within eyesight, right on a very busy road -- which meant lots of dust in our apartment, loud, and worst of all -- a toilet that leaked on and off through our entire stay (yeah, it leaked THAT stuff...) -- and the leaking started our first night in when the shop owner below us entered our apartment with his key at 1am in the morning...

Now we're in a nice shared flat -- we have the lower floor, the landlady and another resident have the upstairs.  She's a chef and the other resident (there have been several) have always worked late -- so we don't get in one another's way at all.  We have a balcony so I can step out and get some fresh air and stretch under the morning sun -- and a full size kitchen so cooking isn't cramped!  We love the new place -- oh, and I almost forgot to mention that it costs almost half as much!

Elaine Visits

Elaine is a wonderful gal -- sociable in the extreme, very caring, and quite knowledgable about the fitness industry (she's been instructing for decades and still coaches as several studios).  We ran around London just catching-up.  She treated me to a burger at Borough Market and introduced me to Timothy So -- a nice guy from Hong Kong that's studying leadership here who also writes articles for PPND (http://positivepsychologynews.com/).  Great to see you Elaine!

Lake District

We were told that the lake district is a must visit -- one of the most beautiful places in England, and we weren't disappointed.  I'll get some photos up on nicholasritchey.com in the near future.  We spent a couple days hiking in the mountains around various lakes -- which is always a great break from the busy city.  I absolutely love having Eunju's company, and being surrounded by breathtaking nature is an added bonus.  What a nice weekend!

Timothy So

Timothy and I hit it off immediately after Elaine's introduction -- like minds often do!  He even did powerlifting training with Chris and I for a while before being swamped by papers and preparation for the International Positive Psycholocy Conference.  I was treated to a delicious Chinese dinner outside of Leicester Square with him and his girlfriend Selina as it was his 25th birthday the following weekend.  We are both audio-book fanatics, love positive psychology, and find it interesting to discuss philosophy, self improvement, and how to best live a full life.  Great to meet you Timothy!

Chris goes to Nationals

While I barely missed the cut for nationals -- Chris made it easily.  He's suffered several injuries in the last few years, but he's kept with it and his numbers are going back up.  This is the first time I saw him squat 230kg and I'm quite proud of him for it! :D




Marie (his girlfriend of 11 years) made enough food to feed an army -- and I made a big dent in it!  Pans of brownies, boxes of sandwiches, and these other chocolate bars that instantly made you gain weight!  Although I wasn't lifting, I ate like I was :D

It was a wonderful time -- I got to meet and chat with lots of extremely strong fellows, discuss training, and just had a good time in general.  I'm thankful to Chris for introducing me to competition -- there's a great community out there :)

The last lift of the day was as follows -- a 320kg deadlift from a guy few people know.  We were expecting our friend George to win the Juniors, but this guy opened with 300kg -- more than George could lift for his max!  Check it out:




Another busy, fun filled month in the UK!

Look forward to the next exciting update! :D

Much love,
Nick

Wednesday, May 13, 2009

Happiness Is...

Here's a nice article and video about happiness:



Sunday, April 5, 2009

Salsa Videos 2006

Here is the "rumored" salsa video -- it really does exist, and Eunju uploaded 2 versions ^_^

Enjoy!

video

video

Wednesday, April 1, 2009

New Apartment!

We've moved into our new place...

and...

we have internet for the first time in 3 months!

I just had to update since I'm now functional again ^_^

Happy Birthday SAM!

Sunday, March 29, 2009

Long-Time No Update!

Hello Everyone,

Thought I'd give a quick life update -- a lot has happened since Cozumel -- so here's a quick catch-up!

Friends
James & Anna came to visit us in London and we had a wonderful time!  James proposed to Anna under the Eifel Tower in Paris -- very romantic :D  Congratulations!

Eunju and I are now addicted to the game Carcassone (which they brought over) and will be buying Citadels soon!  I had a nice short trip to Paris which was quite fun -- I loved the Louvre!

Family
Mom, Dad, and Sam are going to come visit us in London sometime Juneish -- we're really looking forward to the visit!

Moving
Banks in England are -- horrid -- basically, they're white-collar crooks.  That aside, we just found a new place that will be cheaper than we're currently at, but with nice accommodations and a better location!

Powerlifting
I tried to get to national -- TWICE!  The first competition was a great learning experience, and the second one I missed qualifying "by inches".  Although the IPF is a bit different from the British Drug Free Powerlifting Association (BDFPA), I will do better next year!

Web Development
I'll probably be moving this blog over to nicholasritchey.com in the near future.  I'm working on optimizing Alex's website's layout for faster load times and better search engine optimization fo FREE in an effort to start building a portfolio -- perhaps I should get my own site fixed up a bit first!  Regardless, coding will be easier once I get internet at the new place -- wish us luck!

Book Writing
I've started writing a book -- first draft should be done in 6 months (though it will take much longer to get out).  Look forward to hearing more soon!

Much love,
Nick

Sunday, January 4, 2009

Cozumel Photo Update



Visit NicholasRitchey.com for Cozumel Photos & the Picto Diary ^_^

Thursday, January 1, 2009

Happy New Year -- Powerlifting Edition

Happy New Year again everyone!

This post is actually quite new-year unrelated.  I'm just going to look at powerlifting over the past 3 months, and where it will lead me in this new year.

Here are my actual 1RMs at the beginning of October, and end of December (Oct -> Dec):

Squat: ~140 -> 170 = increase 30kg
Deadlift: ~155 -> 190 = increase 35kg (estimated max = 200kg)
Bench PRess: 95 -> 115 = increase 20kg (estimated max = 120kg)

Total Increase: +85kg
Estimated Increase: +100kg

These are no normal gains for me -- I've literally increased my lifts as much in the last 3 months as I increased in the last 2 years.  If I were to continue gaining at this rate, that would mean an increase of 400kg, almost double what I'm lifting now, by 2010.  However, since gains become harder the longer you lift, adding 400kg is a bit unrealistic, but the future is nontheless optimistic :)

I think the major factors involved in these last 3 months of success are:

Proper Training
The Westside methods -- those continually refined and used by Westside members under the guidance of Louie Simmons, just work far better for me than other "strength" or "power" cycles I've tried in the past.  However, most of these authors are more into general fitness or bodybuilding, and Louie is all about powerlifting -- so once I decided to become a powerlifter, learning the right knowledge naturally followed.  When looked at this way, since I wasn't training specifically for these kinds of gains before, that's partly why they weren't happening.

Experienced Training Partner
Chris has been into weight lifting in one form or another since his teens, and now has over 30 years of experience compared to my 3 years -- it also makes a huge difference that he's a gym manager and has been training elite athletes for a long time.  He can see what I'm doing wrong, point it out, and coach me on how to do it better.  Since we can't watch ourselves, I can also help him in this realm with simple things such as "you're not sitting back."  We help each other with motivation as well -- I've always considered myself motivated, but hearing the right thing when you need to hear it makes all the difference in the world.  For example, I may be at the bottom of a squat, trying with all my might to get the weight back up, and it won't budge.  Before, I might just give up at that point since the logical conslusion is that it's not moving because despite my best effort, I can't move it.  However, if Chris shouts, "HEAD BACK!!!  YOU'VE GOT THIS!! PUSH PUSH PUSH!!" sometimes -- something remarkable happens -- you get a 2nd wind in a sense, you re-focus, and somehow manage to find the reserves to get the weight moving.

Technique
Due to my excellent training partner, my technique has greatly improved.  This means bigger lifts, greater potential for bigger lifts (since poor technique gets in the way not linearly, but geometrically), and lower risk of injury.  However, there still is, and always will be much more to learn.  I'm constantly improving technique, and will continue to do indefinitely.

Excellent Facility
To the passerby, Chris's shed looks like nothing more than a typical garden shed except that it may be a bit larger.  However, inside, there are things the normal gym-goer will likely never see -- 20kg chains, 50kg chains, red, purple, blue and green bands, foam rollers, head harness, oddly glued-together boards (for board presses), jump-stretch platform, reverse-hyper machine, glute-ham machine, rack collars, an assortment of grip devices, thick bars, and a variety of oddly-shaped barbells including a safety-squat bar and cambered bar.  The things they may recognize are dumbells, texas, olympic, ez-curl, trap, and standard barbells, a pulley, dip bars, medicine balls, jump ropes, and weight belts.  They won't see bosu-balls, swiss balls, pink dumbells (45lbs is the lightest, 180 the heaviest), treadmills or any machines besides the 3 aforementioned.

There may be more things which would be useful to have, but honestly, I know I could grow stronger indefinitely using his facility.  Additionally, a commercial gym no longer does it for me -- when I go back to Korea, I may well hit a strength plateau despite good technique, training methods, and perhaps even a new and wonderful training partner simply because I won't be properly equipped to train as I need to train to grow.  This means that likely I will need to find a gym with at least a proper power rack, and start my own personal collection of bars, bands, chains, & boards.

Sleep
8 hours is the minimum I need to feel good.  This has nothing to do with mental tiredness, the physical affects the mental no matter how much you may wish to deny it.  If I have 7 hours of sleep, I start to lag about half-way through the day and battle continuously for consciousness, and when conscious, am battle continually not to be irritable.  If I get 9-10 hours, I feel like a million bucks -- my body has enough time to recover, and it comes back stronger than ever.

Diet
If you're not eating the right food, it's almost impossible to recover & feel good.  Currently, I eat 1/2kg of chicken per day (1.1lbs), about 1kg of veggies (2.2lbs), muesli & milk for breakfast (protein & fiber), and count fish oil, vitamin c, reversitrol, ginseng biloba, chlorella, and spirulina among my daily supplements.  If I have a particularly brutal workout, I may have some ZMA before bed, and drink Surge (workout drink) with creatine during each workout.

I'm looking forward to see how much can be accomplished in this new year -- and I'm quite hopeful!  Can I squat 500lbs before 2010?  Stay tuned...

Sunday, December 28, 2008

2008 Christmas Letter

This is the e-mail that I recently sent everyone re-capping my year.  If you didn't get it, please e-mail me or one of my family members with your e-mail address so I have your contact information!
Happy Holidays Everyone!
 
May the new year find you well!  I much prefer one-on-one communication, but this is a summary e-mail so you know what's happened this year and where next year will take me.  Many thanks to those of you who have already sent your Christmas letter / year-in-review!
 
In early 2008 I visited my family with Eunju so she could experience a Minnesota winter in which we also planned a short trip to New York.  My family left the Christmas tree up for Eunju to see and mother baked all our favorite pies!  My grandmother decided to quit her dialysis treatment and passed away soon after the trip -- God bless her soul.  My gratitude to everyone who offered comfort and to my professors for making special assignment allowances.
 
I worked at 4 different jobs in Korea to support my monthly flights to the USA for my degree since a normal teaching job doesn't allow nearly enough days off.  My parents, sister, and her husband attended the unofficial graudation in May at the University of Pennsylvania.  Shortly thereafter, I completed my capstone project while preparing to move to London, UK and graduated officially as a Master of Applied Positive Psychology.
 
We took a short vacation to Italy with all of our belongings that weren't being shipped by sea on our backs, and had a wonderful time.  Due to temporary accommodation, we moved 3 times in our first month of living in London, and were finally settled with all of our belongings after 6 busy weeks.
 
I'm learning a lot at my new career in market research as a junior research executive.  The first week was spent in Poland for training and team-building.  My co-workers are nice and so is the office!  One interesting aspect of the job is that we all set & review both skill and character development goals -- similar to what some of my organizational positive psychology may suggest.  Eunju is studying very hard for her masters degree in Applied Linguistics & English Language Teaching at King's College (University of London) and getting good very fast at academic writing!  Next year, we will move back to Korea where she will put her degree to good use in her 7th year of English teaching.  I will continue to work with the same company in our Seoul office.
 
My good friend Derek left on Thanksgiving to visit us in London.  We saw the musical Zorro and had lots of time to chat.  Thanks for making the trip on your 3-day weekend!

In other news, my friends Matt & Vera Jensen had their first baby, Faith Lorraine Jensen, who took her time being born and came out at a toddler-sized 9.6 lbs, 23 inches!  Matt keeps remodeling the house to accommodate the new family with 3 new family members this year -- Faith, and Vera's parents who moved to MN from Russia.

We also had a quick weekend getaway to Ennis, Ireland.  The people and food were so warm and welcoming -- it's good to get out of the big city for some rest and relaxation.

Eunju and I just got back from visiting my family over Christmas.  We spent a couple busy days in Minnesota shopping and eating all the food I crave abroad (mom's pies, Chipotle, Famous Daves, etc.).  Then we went to Cozumel for 8 days and spent most of the time at our all-inclusive resort, Cozumel Palace.  The food and drinks were marvelous -- quite surprisingly, they had the best fillet mignon I've ever had, and excellent t-bone steaks and skewers on the grill.  I also snacked on chips and fresh guacamole about 6 times daily.  My dad took Eunju and I around the island one day (notable stop at Coconuts), had a crazy night of drinking and dancing at SeƱor Frogs with the whole family (excluding Sam), and went snorkeling.  A VERY MERRY CHRISTMAS INDEED! :D

Now it's back to work, powerlifting, and preparing for the new year.

We're looking forward to many visitors coming year.  In January, two of Eunju's sisters will be visiting us.  In February / March my friend James should be coming for a visit, and in March / April Eunju and my parents are both considering a visit.  Hopefully, my brother Alex will have a gig somewhere in Europe during the summer where I'll get to see him -- if not, I may have to take a special trip to see one of his concerts ^_^

Lastly, wish me luck in my first powerlifting meet in February.  I'm hoping to total 1124lbs so I can go to the British Nationals -- a 463lb deadlift, 400lb squat, and 261lb bench press.  After vacation, I'm about 200lbs, but will shed a few before competition.

Best wishes to you and yours!  Be active, grateful, and playful :D

Much love,
Nick Ritchey

Wednesday, December 10, 2008

Workout Log available @ NicholasRitchey.com

Totally random quick aside:  My workout log has been added to NicholasRitchey.com

It may be a bit cryptic at first glance, but there's a key and you should be able to get the main ideas.  Just sharing this since some have asked how I train.  For more specific queries, just drop me an e-mail.  If you don't have the address already -- you're probably someone I wouldn't answer!

Cheers,
Nick

Getting to know Eunju -- 3 Years


Eunju and I celebrated 3 years since I first asked her to date me.  It was a memorable night filled with Subway's meatball subs, Bailey's chocolate, Walkers crisps, and mostly -- Super Puzzle Fighter 2 Turbo!

We found this old favorite (the most addicting game ever) for the PC.  Originally, I spent hundreds of hours playing it on the playstation, and it's been ported to almost every popular system out there including the new PS3 and x-box 360.

Why is this game so much fun?  Well, do you like Tetris?  Do you like competition?  Do you like cute little characters fighting?  This game combines all of the above into what you see on the screen below:

It was a memorable night with 43 games played, and a bit of romance scattered in-between matches :D  A highly recommended game for couples without homicidal tendencies.

Tuesday, December 9, 2008

November Fundraising Complete

I did two fundraisers last month, and the results are in.

First was the first Synovate doubles foosball tournament.  This raised £182 for our social committee of which I'm a member.  Here are two very small pics (taken by others) of the final match -- see if you can spot me :D



The second fundraiser, which I posted a link to earlier, was Movember.  Where we grow silly facial hair to raise money for Prostate Cancer.  Well, that went quite well as well!  These handsome devils raised £2197.03 for the event -- not bad!  Congrats to all of my Mo-Brothas'.


Next holiday season, consider signing-up with co-workers from your company for Movember.  It's a great way to give to charity, have  a bit of fun in the process, and when the misses reprimands you for having a bit of facial hair -- you can reply, "It's for charity!"

Happy Holidays,
Nick

Saturday, December 6, 2008

NicholasRitchey.com

Hi Everyone,

I've linked this site (my blog) from NicholasRitchey.com

I'm also working on development of my domain, but it may be quite slow.  It will remain basic at first and gradually get more pretty / complex.  Since I'm using CSS, I should be able to start generating more content, and then simply changing the stylesheet rather than having to update individual pages to fit the new layout (as done in the past).

Quite behind the times in web development, but going to do a bit of catch-up :)

In other news...

ONLY 1 WEEK TILL COZUMEL!

VERY EXCITED!!!

Tuesday, December 2, 2008

Italy-Milano

Some pictures from Milano are now up on nicholasritchey.com

Sunday, November 30, 2008

November 2008: Magic Moments




Eunju:
Celebrated our 2nd-year proposal anniversary ^_^
Finished writing her first academic paper! Well done my love! ^_^

Travel:
Ireland - Ennis: Had many a fine pint in Ennis, Ireland one fine rainy weekend. Saw the Cliffs of Mohr, and met the nicest bed and breakfast owner in all of county Clare! The music, food, and people were wonderful. We'll definitely be going back!

VARIOUS:
Won my first Foosball trophy @ a company tourney where the proceeds went to charity ^^
Movember 1st: Started the month with a "Mo" (pictures soon to come)

Insulated our flat with shrink plastic around the windows to keep our place warm.

Food:
Nando's chicken w/ Eunju (3x) and Derek.
Had a week where aside from breakfast, I only ate omelets.
Bacon & Cabbage in Ireland (delicious!)
Double beef burger @ Borough Market (mighty fine!) with Derek

Books: Altered Carbon -- a fun sci-fi cyberpunk detective story -- Thanks for the book Chris!

Movies: Conan

Anime: Lovin' Grappler Baki!

Theater: Zorro - literally "last-minute" tickets with Eunju & Derek. Wonderful musical with amazing music, actors, and an innovative set!

Gym:
Eunju deadlifts for the first time -- 35kg! Not too bad for your first deadlift as a 45kg woman!

I used weight releasers for the first time. I love these things because they allow me to do a much heavier than normal eccentric which will allow my joints to get more accustomed to heavier loads.

My friend & training partner Chris went to the world powerlifting championships this month and would have been the world champ for his age group if his grip didn't give at lockout on his final deadlift. Great job m8 -- this is the last year your injuries will have held you back!

PR1: 155kg 3 second pause squat
PR2: 160kg cambered bar squat
PR3: 190kg deadlift
PR4: 2x150kg deadlift with bands on the jump-stretch platform (~240kg @ top)
PR5: 1x100kg 3 second pause bench press -- finally hit the 100 mark!
PR6: 1x115kg 2-board bench press
PR7: 1x110kg 1-board bench press
PR8: 2x2x120kg low box squat with chains (=160kg @ top)

New Acquaintances:
Alex - Dante's son who will likely represent Britain in the 2012 Olympics. Dante is one of Chris's friends who trains with us occasionally. Former UK Aikido champ.

Sunday, November 16, 2008

October 2008, Magical Moments

Hi Everyone,

I'm keeping a diary again, but realistically, I can't update a blog (or much of anything except my workout log) daily. Therefore, once a month, I'm going to shoot for making a post of the month's most magical moments. It will be short, sweet, & sufficiently informative :)

October 2008 Magic Moments:

With Eunju
National Gallery (VanGough Sunflowers on display)
Nothing like a nice, relaxing day at the gallery :)

Greenwich Village (chestnuts to squirrels @ park, time museum)
Chased squirrels away from the chestnuts and fed the asians (or was it the other way around?). It was my first time seeing wild parakeets (they were eating chestnuts from the branches). Oh yeah, the meridian thingy was cool, but the museum was better ^^

Eunju got me a free Burrito! (thank you Eunju!!!)
New burrito joint opened up and was giving out free burritos on the first day. Eunju happened to be in the right place at the right time, and saved the burrito for me! Such a considerate, kind, loving wife :D

Nando's Chicken ^_^
Our favorite food chain -- "Portugese" chicken... kinda like "Mexican" burritos at Chipotle -- almost-authentic and genuinely tasty!

Made BibimBap for Eunju
YES, I DID MAKE KOREAN FOOD FOR THE MISSES ^_^

Matt & Vera Jensen
Faith was born October 25th (9.6 lbs and 22 3/4")
Congratulations to Matt & Vera -- from the sounds of it, giving birth is no easy task! I look forward to seeing the new family of 3 on my short visit in December (before leaving for Cozumel). Take care of yourselves!

With Chris
182.5kg Dealift (thanks Chris for shoving on those 1.25kg plates so I broke 400lbs!!!)
100kg Bench Press
Thanks to Chris, my numbers keep going up. Above are my new PRs -- undoubtedly they'll all go up next month. I'll start posting a training log on nicholasritchey.com once it's more functional.

Alone: AudioBook: Why God is Laughing (Deepak Chopra)
I listened to this gem on my way to work for a few days. Made me laugh, smile, and connect with that good part of my soul that is always there, but sometimes in the background. As a result of this, I've added "spiritual development" to my list of primary focuses.

@Work
Undefeated fooseball! (90 mins @ Halloween, 2 beers)
Huge adrenalin rush playing fooseball like never before! I was there for 90 minutes (before powerlifting w/ Chris) and didn't lose a single game. Fooseball, beer, being in the zone = good times ^_^

Movember: Fundraising



Hello Everyone,

I'm doing a fundraiser at work to help raise funds for Prostate Cancer.

To learn more about the foundation/event: click here

To donate: Click Here

Thanks for your support!

I will be posting pics of my MO at the end of the month so...

STAY TUNED!

Tuesday, November 11, 2008

Italy Photos -- First Batch

Hi Everyone,



I'm finally getting around to posting some Italy photos. Since there are so many, I'm being selective and grouping them by city.

Head over to my new domain to see them:

NicholasRitchey.com

Enjoy!

Wednesday, October 15, 2008

Deadlift 402 pounds!

Today I squatted 145kg and deadlifted 182.5kg = 402 lbs! Greatest intensity I've ever had to successfully hit a lift -- quite happy about it. I'll attend my first powerlifting meet in February 2009 with my training partner -- wish me luck!

Friday, September 19, 2008

Birds flyin' high -- you know how I feel...

More permanent accommodation in London found!
45 min walk from work, zone E1 ^_^

Going to Cozumel Mexico with Eunju & Family for Christmas!
This will be an awesome time.

More detailed posts to come (and pictures form Italy!). We should get our stuff from Korea one week from now @ our new apartment :)

Cheers!
Nick

An e-mail from a friend.

Just wanted to share this :)

BE YOUR BEST SELF

The good you find in others, is in you too.
The faults you find in others, are your faults as well.
After all, to recognize something you must know it.

The possibilities you see in others, are possible for you as well.
The beauty you see around you, is your beauty.
The world around you is a reflection, a mirror
showing you the person you are.

To change your world, you must change yourself.
To blame and complain will only make matters worse.
Whatever you care about, is your responsibility.

What you see in others, shows you yourself.
See the best in others, and you will be your best.
Give to others, and you give to yourself.

Appreciate beauty, and you will be beautiful.

Admire creativity, and you will be creative.

Love, and you will be loved.

Seek to understand, and you will be understood.

Listen, and your voice will be heard.

Show your best face to the mirror, and you'll be happy
with the face looking back at you.

(author unknown)


Thanks Louis :)

Saturday, August 30, 2008

Moved to London

Eunju and I are in our temporary accommodation just to the south of Tower Bridge (near London Bridge). I start work next Tuesday and leave Tuesday night with my colleagues for Poland and return Friday evening. Eunju has her orientation on the 10th, and our belongings from Korea should arrive around the 20th.

I can't post any pictures since I'm on Eunju's laptop and our main computer hasn't arrived, but will definitely post some when I'm able. I also have a pictolog of trip which I'll scan when the scanner arrives and post (a nice summary of each day).

A few highlights of the trip:

Saw the Swiss Alps
Had a Hay Bath
Was humbled at St. Peter's Basilica in Rome
Marveled at the Duomo in Milan
Camped outside of Florence and could see the whole city from my bed.
Was very proud of Eunju when she swam in the ocean for the first time (going in from a rock into water above her head)!
Ate $100 worth of Gelato.
Spent hundreds more on delicious Italian and German food ^_^
Only misplaced one item -- a 1 Euro coin!
Only a minor spell of food poisoning (from the water? lasted 2 days)

Much love,
Nick

Book Review

James and I have been talking about doing book notes, a review, or something to that effect to share the best take-aways from what we read and use for discussion. Here, I'm simply going to post my favorite quotes from the heartwarming book, Tuesdays with Morrie.



Tuesdays With Morrie
an old man, a young man, and life's greatest lesson
by Mitch Albom

pp.135-6
"I believe in being fully present," Morrie said. "That means you should be with the person you're with. When I'm talking to you now, Mitch, I try to keep focused only on what is going on between us. I am not thinking about something we said last week. I am not thinking of what's coming up this Friday. I am not thinking about doing another Koppel show, or about what medications I'm taking.
"I am talking to you. I am thinking about you."

p.162
"For me, Ted, living means I can be responsive to the other person. It means I can show my emotions and my feelings. Talk to them. Feel with them . . ."
He exhaled. "When that is gone, Morrie is gone."

p.163
"Be compassionate," Morrie whispered. "And take responsibility for each other If we only learned those lessons, this world would be so much a etter place."
He took a breath, then added his mantra: "Love each other or die."

p.175
"That's the thing, you see. Once you get your fingers on the important questions, you can't turn away from them."
And which are the important questions?
"As I see it, they have to do with love, responsibility, spirituality, awareness. And if I were healthy today, those would still be my issues. Theey should have been all along."

p.175-6
What if you had one day perfectly healthy, I asked? What would you do?
"Twenty-four hours?"
Twenty-four hours.
"Let's see . . . I'd get up in the morning, do my exercises, have a lovely breakfast of sweet rolls and tea, go for a swim, then have my ffriends come over for a nice lunch. I'd have them come one or two at a time so we could talk about their families, their issues, talk aboutu how much wwe mean to each other.
"Then I'd like to gof r a walk, in a garden with some trees, watch their colors, watch the birds, take in the nature that I haven't see in so long now.
"In the evening, we'd all go together to a restaurant with some great pasta, maybe some duck---I love duck---and then we'd dance the rest of the night. I'd dance with all the wonderful dance partners out there, until I was exhausted. And then I'd go home and have a deep, wonderful sleep."
That's it?
"That's it."
It was so simple. So average. I was actually a little disappointed. I figured he'd fly to oItaly or have lunch with the President or romp on the seashore or try every exotic thing he could think of.. After all these months, lying there, unable to move a leg or a foot---how could he find perfection in such an average day?
then I realized this was the whole point.


pp.155-7
"Here's what I mean by building your own little subculture," Morrie said. "I don't mean you disregard every rule of your community. I don't go around naked, for example. I don't run through red lights. The little things, I can obey. But the big things---how we think, what we value---those you must choose yourself. You can't let anyone---or any society---determine those for you.
"Take my condition. The things I am supposed to be embarrassed about now---not being able to walk, not being able to wipe my ass, waking up some mornings wanting to cry---there is nothing innately embarrassing or shaming about them.
"It's the same for women not being thin enough, or men not being rich enough. It's just what our culture would have you believe. Don't believe it."
I asked Morrie why he hadn't moved somewhere else when he was younger.
"Where?"
I don't know. South America. New Guinea. Someplacce not as selfish as America.
"Every socieety has its own problems," Morrie said, lifting his eyebrows, the closest he could come to a shrug. "The way to do it, I think, isn't to run away. You have to work at creating your own culture.
"Look, no matter where you live, the biggest defect we human beings have is our shortsightedness. We don't see what we could be. We should be looking at our potential, stretching ourselves into everything we can become. But if you're surrounded by people who say 'I want mine now,' you end up with a few people with everything and a military to keep the poor ones from rising up and stealing it."
Morrie looked over my shoulder to the far window. Sometimes you could hear a passing truck or a whip of the wind. He gazed for a moment at his neighbors' houses, then continued.
"The problem, Mitch, is that we don't believe we are as much alike as we are. Whites and blacks, Catholics and Protestants, men and women. If we saw each other as more alike, we might be very eager to join in one big human family in this world,, and to care about that family the way we care about our own.
"But believe me, when you are dying, you see it is true. We all have the same beginning---birth---and we all have the same end---death. So how different can we be?
"Invest in the human family. Invest in people. build a little community of those you love and who love you."
He squeezed my hand gently. I squeezed back harder. And like that carnival contest where you bang a hammer and watch teh disk rise up the pole, I could almmost see my body heat rise up Morrie's chest and neck into his cheeks and eyes. He smiled.
"In the beginning of life, when we are infants, we need others to survive, right? And at the end of life, when you get like me, you need others to survive, right?"
His voice dropped to a whisper. "But here's the secret: in between, we need others as well."

pp.124-5
"We've got a form of brainwashing going on in our country," Morrie sighed. "Do you know how they brainwash people? They repeat something over and over. And that's what we do in this country. Owning things i sgood. More money is good. More property is good. More commercialism is good. More is good. More is good. We repeat it--and have it repeated to us---over and over until nobody bothers to even think otherwise. The average person is so fogged up by all this, he has no perspective on what's really important anymore.
"Wherever I went in my life, I met people wanting to gobble up something new. Gobble up a new car. Gobble up a new piece of property. Gobble up the latest toy. And then they wanted to tell you about it. 'Guess what I got? Guess what I got?'
"You know how I always interpreted that? These were people so hungry for love that they were accepting substtitutes. They were embracing material things and expecting a sort of hug back. But it never works. You can't substitute material things for love or for gentleness or for tenderness or for a sense of comradeship.
"Money is not a substitute for tenderness, and power is not a substitute for tenderness. I can tell you, as I'm sitting here dying, when you most need it, neither money nor power will give you the feeling you're looking for, no matter how much of them you have."

pp.126-7
"There's a big confusion in this country over what we want versus what we need," Morrie said. "You need food, you want a chocolate sundae. You have to be honest with yourself. You don't need the latest sports car, you don't need the biggest house.
"The truth is, you don't get satisfaction from those things. You know what really gives you satisfaction?"
What?
"Offering others what you have to give."
You sound like a Boy Scout
"I don't mean money, Mitch. I mean your time. Your concern. Your storytelling. It's not so hard. There's a senior center that opened near here. Dozens of elderlyy people come there every day. If you're a young man or young woman and you have a skill, you are asked to come and teach it. Say you know computers. You come there and teach them computers. You are very welcome there. And they are very grateful. This is how you start to get respect, by offering something that you have.
"There are plenty of places to do this. You don't need to have a big talent. There are lonely people in hospitals and shelters who only want some companionship. You play cards with a lonely older man and you find new respect for yourself, because you are needed.
"Remember what I said about finding a meaningful life? I wrote it down, but now I can recite it: Devote yourself to loving others, devote yourself to your cocmmunity around you, and devote yourself to creating something that gives you purpose and meaning.
"You notice," he added, grinning, "there's nothing in there about a salary."

p.154
Morrie believed in the inherent good of people. But he also saw what they could become.
"People are only mean when they're threatened," he said later that day, "and that's what our culture does. That's what our economy does. Even people who have jobs in our economy are threatened, because they worry about losing them. And when you get threatened, you start looking out only for yourself. You start making money a god. It is all part of this culture."
He exhaled. "Which is why I don't buy into it."

p.159
It is 1979, a basketball ggame in the Brandeis gym. The team is doing well, and the student section begins a chant, "We're number one! We're number one!" Morrie is sitting nearby. He is puzzled by the cheer. At one point, in the midst of "We're number one!" he rises and yells, "What's wrong with being number two?"
The students look at him. They stop chanting. he sits down, smiling and triumphant.

p.178
"In business, people negotiate to win. They negotiate to get what they want. Maybe you're too used to that. Love is diffeerent. Love is when you are as concerned about someone else's situation as you are about your own.

Hope you enjoy some of these gems, and didn't scan over them too quickly -- I found many of the lessons to be quite deep, and was frequently teary-eyed throughout the book ^^

Much love,
Nick

Sunday, August 3, 2008

On Fire!



I think I can safely say that I'm one of the few people I know that doesn't dip into his pockets to get money to play poker -- I have a very small bankroll, but it's cool that the money hasn't come from paychecks for the last 3 years.

My bank roll was getting low, both online and my live game fund, only 10 tourney buy-ins for re-buy tourneys (so even less), but I've won $600 this month so far -- 2 firsts and a 2nd of 4 tourneys (horrible taking 2nd tonight in retrospect -- I knew the tell but couldn't fold my pocket tens and acted too quickly when heads up and he hit the one overcard (a queen) on the flop -- so I can do better, but can't beat myself up too much for still doing quite well.

So, my $700 bankroll goes to my wife since we're leaving Korea and I get to use the same amount from my US account for online play and training. One year of membership to a professional site costs about $300, so I'll give it a go once I'm situated in the UK and put the rest on my pokerstars account :)

Wishing you all luck at the tables!
Nick

Saturday, August 2, 2008

Squat Session from Hell


Alright, just had the most evil session in the gym I've ever encountered -- designed to test my limits and really kick my ass. I wanted to give up 20 minutes into it while 25 minutes remained -- I wanted to puke -- it was hard to stand -- I've never seen my face look so angry / determined in a mirror before -- it was an eye-opening experience that I'm glad I had.

Here are the parameters:
basic warm-up to prepare the body for a proper thrashing (light squats, dynamic stretching)

I start with a weight I can do for approximately 6 reps, but only do 3. I do 3 reps throughout the session, dropping the weight by 10kg when I can't complete another full 3reps without failure. I get a whopping 30 seconds to rest between sets, and do this for 45 minutes. At the very end, I take a 2 minute break, then crank out as many more squats as possible.

45 minute session
start @ 6RM weight
3 reps / set
30s rest interval
10KG drop before next set failure
2m rest after 45min then max out last set

Here are the numbers I put up (I lift kilos here):

(#kilos)kg (sets)x(reps)
100kg 7x3 = 2100kgs
90kg 7x3 = 1890kgs
80kg 8x3 = 1920kgs
70kg 21x3 + 6 = 4830kgs

Total Squatted for session = 10,740kgs

Then in pounds for easy reference:

(#pounds)lbs (sets)x(reps)
220.5lbs 7x3 = 4630.5
198.4lbs 7x3 = 4166.4
176.4lbs 8x3 = 4233.6
154.3lbs 21x3 + 6 = 10,646.7

Total Squatted for session = 23,677.647lbs

Next time you want to slaughter yourself in the gym, try it out! If you're not a regular, you may end up squatting nothing more than the bar, but that's cool -- just share your experience with me so I have someone to relate to :)

Bend the bar!
Nick


p.s. I'm still alive ^_^

Tuesday, July 29, 2008

Synovate: 3 Day Seminar outside the UK



Getting pretty excited to be trained in Market Research at Synovate, London (www.synovate.com). I start on the 2nd and on the 3rd we're going outside the UK (but somewhere in the EU) for 3 days of training and teambuilding. Looking forward to it. I'll post when I know where it will be held :)

Wish us luck with the next 2 days -- the shipping company comes to pick up all our things for the UK (including this computer) on Friday.

Cheers!
Nick

Sunday, July 27, 2008

Getting Things Done



This book is the coolest thing since velcro -- maybe even cooler! It's helped me do a few things so far:

Empty my mind
Organize absolutely everything I need to do
Break down everything I need to do into action steps
Sort action steps by critical tool / location so if I have something I need to do at a phone, a computer, in the car, at home, at work, I'll have the list in front of me and be able to get it done.

It's been an epiphany realizing how much time is compromised without having everything written down and sorted into actionable categories (@home, @car, etc.). For example, if I don't write down, "make a list of things to bring to the UK" the thought literally pops into my head thousands of times before I actually get the list made. Because it's unfinished and it's not written down, my unconscious won't let it go. Every one of these thousand times I think about it, it drains mental energy, causes stress (which makes me physically tired), and distracts me from whatever else I may be doing when the thought occurs. Not to mention, when I'm in a position to actually make the list, I may forget that I need to or had time to do it.

Solution: write down that I need to make a list, put it in my @home category. Next time I'm at home, I'll immediately see that I need to make the list (along with other things) and will get it done. If a thought pops into my head somewhere else, I know it's taken care of, so it's easily dismissed, which makes it occur much less often.

Now, making a list of things to bring to the UK was just one of many things taking up psychic and physical energy -- getting it all out and organized, I literally feel like a new man. We discussed the concept of Flow a lot in positive psychology -- the benefits of total engagement. Well, when your mind is empty, it's easy to get into flow if you know what you should be doing.

In the last 4 days, I've checked off HUNDREDS of things I needed to do before the UK (many which should have been done over a year ago, others which were huge tasks), that probably wouldn't have gotten done at all, or nearly as effectively if I didn't start using this system.

Getting Things Done has been highly helpful, and I strongly recommend it. Sure, you may not get the same results, then again, you may, and wouldn't we all like to not have to waste our minds on mundane tasks like remembering lists of junk we don't want to do?

Stress free, confident living -- pretty darn cool :)

Capstone (final project for UPENN) Approved!

My capstone was approved the other day, and I passed with "flying colors" -- they loved it :) Yet another time-specific, must-be-done-before-I-leave-the-country stressor out of my life :)



Hooray!

Thursday, July 24, 2008

We Have Our UK Visas!!



We got our UK Visas! We're going to London :)

August 12th we leave for Italy, will spend 2 weeks there on vacation, then move to a temp flat in London while we search for housing.



Moving company picks up our stuff on August 1st (no easy e-mail access @ that point).

I'm working the temp job for 2 more weeks (nice supplemental income).

Eunju is EXCITED! (UK Visa confirmation is a very good thing)

Take care!
Nick

Tuesday, July 1, 2008

2008, July 1 -- Due for an Update

Wow, been a few months again. Here's a very quick and dirty update.

In April, Eunju and I played paintball for the first time -- it was a ton of fun!

I finished my classes in May, celebrated my birthday and graduation with Mom, Dad, Katie, & Jimmy -- had a wonderful time! Got free drinks at the bar until 7am.

Got a job with Synovate (synovate.com). I'll be working in London from September for 1 year, then moving back to Korea with Eunju and working in the Seoul office. Eunju will be going to King's college. My work and her school are conveniently located within a 20 minute walk of each other.

Last week, I took 2nd in poker (the guy who took 1st was 1/5th my stack but hit a few coin tosses to take the win from me).

This Saturday I attended my friend's bachelor party -- tons of bar-hopping (something I don't usually do), and met the freemasons of Korea. Had a fun night. He's marrying a Japanese woman and moving to Japan around the same time Eunju and I go to Europe.

Yesterday, I finished the first draft of my capstone project. Logged 26 hours of capstone work in the last 6 days (I guess that only averages to 4 hours and 20 minutes a day, but seems like a lot).

In February when I visited my family, I deadlifted 125kg with a mixed grip. After a 4 month training program, I tested today with an overhand grip using wrist-wraps and my new record:

155kg = 341.71lbs

So I can now deadlift 178% of my bodyweight -- nice 30kg increase after 4 months -- quite happy with the results ^_^

Next week, we apply for our UK visas in Seoul: wish us luck!

Once again, I'll try to update more frequently, but no guarantees.

Thanks for stoppin' by!

Much love,
Nick

Sunday, April 13, 2008

February USA Trip



Eunju and I had a wonderful time visiting MN. It's been so long since the last blog update that I'll just post a quick re-cap. I haven't given up on the blog -- just put it on hold for a while :)

Eunju and I visited MN, did some sledding near my parents house, and had a grand time.



My mother left the Christmas tree up for Eunju to see (despite all the neighbors reminding her that Christmas was two months ago!).



I enjoyed many comfort foods at the expense of my mother (thank you mom!). I think she made about 9 pies while I was there!




Eunju and I visited New York with my parents and my brother Sam. We celebrated our 1st Anniversary and Valentines Day there since I had classes during the first and would be in MN during the latter. We had a wonderful time, the best pizza and corned beef sandwich I'll ever eat -- the Cheesecake was excellent as well. I caught 2 Broadway shows: Spamelot and Curtains, my parents and Eunju caught a 3rd while I was napping at the hotel. We saw the Museum of Natural History, Statue of Liberty, Cloisters, and many other places; it was a whirlwind of a trip!





When Eunju left for MN (and then Korea the next day), I had her passport in my pocket as I went to Philadelphia. I was up till 4:30 in the morning getting an overnight courier service, and she had to book a one-way ticket and sacrifice the 2nd part of her round trip ticket to get back to Korea in time for the beginning of the new semester.

So folks, here's a $1200 lesson that I'll give out for free:
Whenever you're moving, make sure your passport is with you!

I had classes at UPENN 2x during my trip, and chilled out with friends and family while in MN. I played some pool with Matt Syx, and had a great time watching some movies @ Matt Jensen's house and playing Apples to Apples with Matt, Vera, James Skarie, Arion, and Kathryn. Tony Gertz, Arion, James Skarie, Justin, Soren & I did some lanning, bowling, and poker. I'd like to take a trip to Toftee again someday, but it won't happen in the foreseeable future. I got to see my good friend Derek Meyer for dinner at Don Pablos with James. Great catching up -- in person! Despite keeping in touch, there's something special about being near those you care about. Sam and I made it to the gym a few times and played guitar heroes. Alex was great for chillin when he wasn't at school. We caught some movies and played a lot of cards. I finally got to see Katie and Jimmy's apartment -- quite stylish! They came over whenever they were free and we had a nice time visiting. Aside from the funeral, I saw little of my cousins and aunts and uncles, but it was good to see them, albeit briefly, too. Anbon and his roommate stopped by to say hi one day, and I got to see James' long-standing girlfriend Anna briefly (when WILL they get married?).

There are many people I also would have liked to see, but couldn't. Instead of making a huge list, let's just try to see you next time :)



On Valentines day, Matt found out Vera is pregnant! Congratulations to both of them. I look forward to seeing their child ^_^ Matt has a lot of work to do on the house to prepare for the baby, and Vera is even eating some fish for the child's health!

When Eunju and I first visited MN, we played cards with my grandmother on her 88th birthday. She had been on dialysis for 7 years and decided, after her 88th birthday, that it was time to face the inevitable. She said her goodbyes, and passed from this world shortly after I returned to MN. It was good to see so many family members again, and it was apparent how much she really kept us all together. God bless you grandma; I mourn the loss of the love and wisdom readily shared.



Much love,
Nick