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Wednesday, December 31, 2008

Basic Hip Throw Lesson

Here's a quick tutorial on a basic hip throw that we call takedown #2.

Tuesday, December 30, 2008

Trip to Pearl S. Buck Interview

Pearl S. Buck interviewed me about the importance of sponsorship and the value to our students and other educators. I videotaped some of my feeling and some background about Pearl S. Buck on the trip over to the estate.



I will post the actual interview once Mary, the producer, completes it.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
timrosanelli.blogspot.com
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Tuesday, December 23, 2008

Most Viewed Post for 2008

Today, I am listing my most popular posts for 2008. These were the articles that readers viewed the most.

Top 5 Most Read Post for 2008
  1. The Yin and Yang of a Team

  2. Lessons about life from the Dog Whisper - Calm Assertive Energy

  3. Teaching Adapted Physical Education for Autistic Children

  4. My Muscle Confusion Plan and Frugality

  5. My 10 Living Heroes
Spending time review all my articles throughout the year, I realize how much I've actually learned and grew this year. It's absolutely astounding!

In fact, I believe that this year brought the most personal, spiritual, emotional, and financial growth of any year. It's just proof to the power of setting goals and blogging about it. The daily writing and research becomes a super accountability coach!

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
timrosanelli.blogspot.com
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Monday, December 22, 2008

Most Popular Recipes for 2008

Here's a top five list of the most view recipes for 2008. One of my goals for 2008 was to cook more healthful, simple recipes with whole - start from scratch - ingredients.
  1. Ciabatta Bread for the Bread Machine

  2. Grilled Salmon with Lemon, Dill, and Caper Vinaigrette

  3. Salmon with sun-dried tomato pesto sauce and capers

  4. Italian Rice Balls

  5. Chicken Soprano Panini
Okay, now my mouth is watering. I need to go and make myself something good to eat.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
timrosanelli.blogspot.com
60situpschallenge.blogspot.com

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Wednesday, December 17, 2008

2 Powerful, Life Changing Techniques

This week, I began using what I believe our the two powerful techniques for self-development - Meditation and Positive Affirmations. Unfortunately over the last year, I have stepped away from these two practices and I decided to practice on them again daily.

The reason is that looking back on my life, I felt at my best and developed the most during the times that I used both of these techniques.

Meditation - Meditation is the act of clearing your mind of all thoughts. It helps you achieve a clearer perspective on your life without all your biases. Sitting for 15 minutes, I focus on my breath and let go any thoughts that I have.

Positive Affirmations - Positive Affirmations are statements that you repeat to yourself in order to achieve a specific mindset or attitude. I write these on business cards and repeat them to myself everyday. If you think about it, our Student Creed that we repeat in class is basically an affirmation.

The end of the year is a great time to plan for the coming year. I want to use these two techniques to get clear about what my goals and desires are for 2009.

Over the next few weeks, I am going to do a year in review and provide lists of my personal favorite posts and the reader's favors too.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
timrosanelli.blogspot.com
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Tuesday, December 16, 2008

The Hidden Cost of Over-competitiveness

Competition can test our skills and make us stronger, but when does competitiveness go too far. I am no stranger to being competitive – I loved to compete. When I was young, I was, in my estimation, over-competitive. So much so, that winning consumed me in everything I did. Activities lost their enjoyment. All that mattered was winning.

I justified my actions by saying that I was reaching my full potential. But at what cost? I found that people avoided me. I was a terrible team player because it was always blaming and critical of others if we lost. Oh yeah, and the judges and referees always needed glasses. You know, the worst judge of yourself is yourself.

I am no longer that person but looking back, I realize that my over-competitiveness had huge negative consequences on my success.

Why?

The level of success of the people around you determines your success. The hidden cost of over-competitiveness is that we tend to alienate the very people that will help our success.

In the book, Think and Grow Rich, they describe the mastermind effect as one of the success factors for the very rich. Working together with other like minded individuals will increase your success dramatically. I noticed that they did not mention that accumulating tons of awards, trophies, and degrees. These are great for the ego but not so great for your success. They do cite camaraderie and working with others as a team

Karate is a great way for you to get around success minded people just like you.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
timrosanelli.blogspot.com
60situpschallenge.blogspot.com

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Tuesday, December 9, 2008

Heroic Mission Project - Gratitude Video Follow-up

I posted a blog the other week that our heroic mission was gratitude. Here's a video of some of the things our students are thankful for.



Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
timrosanelli.blogspot.com
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Monday, December 8, 2008

Getting out of a Rut by Thinking Backwards

Sometimes we get into a rut - day in a day out achieving the same results. When this happens, we wonder how we can achieve better results in our lives. You listened and followed all the advice from friends and experts but still can't figure out, why you are achieving the same results?

Sometimes the key is doing the exact opposite of what you’re doing or what you’re told. Yes, this may sound irreverent but do the exact opposite of the advice given. I call this thinking backwards.

I fly in the face of many “experts” and even my wife has called me crazy but my thinking backwards always seems to come out on top. Why? Well, many of the “experts” are attempting to sell you something that is in direct conflict with the results that you want. Basically, their advice provides them with the results. Friends and Family love you dearly but their advice is contributing to your current level of success not your future level.

Remember, change your behavior, and change your results. Well, Thinking Backwards will definitely do that!

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
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Friday, December 5, 2008

Transforming the credible into the incredible

Imagine the difference two little letters can make by changing the word credible into incredible. Truthfully the difference between transforming ourselves from credible to incredible is about that small. One action, one thought, one slight change in our thinking can instantly transform us.

The examples are everywhere. In the Olympics, Michael Phelp’s won one race by a fingertip – the difference between Gold and Silver. Rosa Parks took one action on a bus to influence history forever. Let’s repeat that ONE ACTION CHANGE HISTORY FOREVER! Ben Franklin had one enlightened thought that lead to the discovery of electricity.

For you martial artist out there, think of the first day that your silhouette darkened the dojo door. Whether you did it for only 6 months or 30 years, I can guarantee that it had an indelible effect on you in a positive way – PERMANENTLY – FOREVER. Yes, how many things can you purchase once and feel the effects for a lifetime. The cars and other junk in our lives are merely temporary, but the memories, success and leadership skills, and the challenges that you overcame are branding on us permanently for a lifetime.

You walk, you talk, and you think differently from the rest. Yes, you are incredible!

Take that one action, have that one thought, and make that one positive change that will put the “in” in front of your credible and transform it permanently to incredible.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
timrosanelli.blogspot.com
60situpschallenge.blogspot.com

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Thursday, December 4, 2008

How to Writing Extremely Inspiring Blog Posts


I constantly receive compliments on how my blog post touched a reader in some way - whether it’s a delicious looking recipe, an interesting new workout, or insightful ideas that make you think. If you were one of the readers that took the time to e-mail a compliment, THANK YOU. Your encouraging notes energize my writing and keep me motivated to provide more material for you.

I had so readers request that I write a post on writing better blog posts. Your wish is my command. Here you have it, some tips for writing incredibly inspiring blog posts.

1) Provide Insanely Useful Information – The reason most people reading blogs is to get FREE INFORMATION. When you write your articles, think about how the information can be useful to them. Most people don’t want to read endlessly about your life, unless your experiences provide something to them. It could be pure entertainment, it could a how to, it could be a new tool, it could be an intriguing idea, or a great new recipe.

2) Write to Someone – Writing in a conversational tone is much more interesting to read then writing something that is technically write right. I act like I am writing to my biggest fan, my wife.

3) Develop an Emotional Driven Dialog – Nothing spices up a post like writing towards an emotion. You should purposefully attempt to arouse specific emotions from joy and peacefulness to controversial and outrage. Emotional driven content tends to light up the comments too.

4) Use Paragraphs – This may sound simple but I have seen my blogs where there is no paragraph breaks. No paragraphs make reading the post difficult.

5) Highlight the Short Story Version – I highlight the most important lines so if someone is quickly scanning the post, they get the short story version of the post. Did you know that the average reader scans your post and will read only the paragraph of interest? Highlighting important points tempt your readers to read deeper into the post.

6) Make it Visional – Vision elements like pictures or videos jazzes up the design of your blog. I use flickr for free pictures. If you take pictures of yourself and what you’re doing, it tells your story even better. Plus, it puts a face to the blog posts. I find myself attracted to blogs with lots of great pictures. To add a picture to your blog, find the picture location by Right Clicking the mouse on the picture. For Microsoft explorer, look under properties and copy the location. For Firefox, you click on copy image location.

7) Invite Readers to Comment – Everybody has an opinion. The best way to interact with readers is to ask open ended questions for them to comment on. The best blogs usually generate tons of reader’s comments and interesting discussions within the comments.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
timrosanelli.blogspot.com
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Wednesday, December 3, 2008

17 Seconds of Pure Thought

I am not attracted to many new age ideas. Being schooled in science, (My degree is in environment science), metaphysical theories never resonated to my soul.

But…
I saw this video that explains a theory by Abraham-Hick of 17 seconds of pure thought and gave it some thought.



Basically, they state that 17 seconds of pure thought are equivalent to 2,000 action hours and results in a Mini Miracle. If you can double this pure thought to 34 seconds, it’s equivalent to 20,000 action hours and results in a Medium Miracle. 51 seconds is equivalent to 200,000 action hours – generating a Large Miracle. If the pure thought is held for 68 seconds, it’s equivalent to 2,000,000 action hours – creating a Major Miracle.

Now, the scientific side of me instantly screams “NO WAY”, but with further examination, I think that it may be possible.

Think about it, 17 seconds is about the amount of time for a single deep breath. Meaning… that every moment, decision, thought, or breath is paramount to what we create in our lives.

So what is a pure thought?
I believe that a pure thought is a fundamental shift in our mindset or thinking. How many times have you had a thought or shift in your mindset suddenly changed the course of your life. This paradigm shift happens in an instant – in the time of a deep breath.

I have felt this shift many times. For example, in karate, I remember times where my coach taught me something or something suddenly clicked. Pow! Instantly, my technique changed - without additional practice, it just changed.

History is full of these examples. Think of the train ride that Einstein first thought of the theory of relativity. He stepped on the train one way and stepped off the train with the Theory of Relativity. Think of all, the countless invention and action hours saved through his theory.

Think of Henry Ford’s idea of building a car. The car has saved us enumerable amounts of time and labor. We never said that the action hours had to be ours? Did we?

So the obvious question is “Are we in control of our every breath?” By remaining conscience of our breathing, we control our actions and thoughts - bringing us closer in line with manifesting our positive desires.

Take a second to view the below video…


Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
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Tuesday, December 2, 2008

Pound Your Message Home

Have you ever thought or said...

How many times do I have to repeat myself? Doesn't anyone do listen around here? Doesn't anyone do things the first time?

"Repetition is the Mother of Skill"
Anthony Robbins Lessons in Mastery

All of the most inspiration people that I've rubbed elbows with Pound Their Inspiring Message Home by repeating over and over again. ~like a mantra~

The power in the Martial Arts is not delivering a message to our students once - the magic in Martial Arts Leadership is delivery the same message a hundred times over the course of a few years.

Do you want your message heard by co-workers and at home? Pound your message home and repeat it at every opportunity.

Do you want better children? Keep them in karate and watch the difference that pounding the message home will make over the course of a few years in their lives.

Believe me, you won't regret it!

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
timrosanelli.blogspot.com
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Monday, December 1, 2008

Garlic Shrimp Pizza

After Thanksgivings, we had some leftover shrimp so I made a Garlic Shrimp Pizza.

Ingredients
Pizza Dough
4 Cloves Minced Garlic
2 tbsp. Pizza Sauce
1 1/2 cups shredded mozzarella
1/2 cup shredded Parmesan
1/2 lbs Cooked Shrimp chopped in pieces

Roll out the Pizza dough into 10 inch rounds. Preheat oven to 400 degrees. Cook one side of the round for 5 minutes. Remove from oven. Top with minced garlic, pizza sauce, mozzarella, shrimp, and parmesan. Cook for 5 minutes until cheese is melted and crust is done.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
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Friday, November 28, 2008

Tabata Exercise Awards

Okay, I told everyone that I was using the Tabata training method to see how effective it is. Go here to read more about the method.

Since that post, I have used the method at least once, many times twice a day for a few weeks now. I have tried many different exercises with the Tabata Method and want to give you an update on how good each exercise works.

As for my physical condition, the improvements on my heart beat recovery rate are absolutely amazing. For example, we went full out on the heavy bags with the Tabata method last night. After the last round, my heart rate clocked in at 176. This is a strong effort considering that my maximum heart rate at 37 years old is 183 (Max Heart Rate = 220-your age). In less than 3 minutes, my heart rate dropped below 100 beats/ minute and I was barely winded after finishing the last round.

When we started, my heart rate only got up to 160, I was winded for 5 minutes, and it took over 15 minutes for my heart rate to drop below 100. Most of my students that join me experienced the same fantastic results.

All in all, the Tabata training results are a total WOW!

Here’s the Tabata exercise awards…
Burpees/ Squat Thrusts – Award for most demanding overall for Cardio and Feeling the Burn.

Thrusters w/ the bands – Award for Overall Muscle Soreness

Heavy Bag free for all – Award for Best All around for Windedness and Soreness

Jumping Rope – Award for Best Cardio

Pushups – Award for Best Upper Body Workout. I can only manage 2 minutes of regular pushups than the last two minutes are knee pushups.

Squat and Front Kicks into Heavy Bag – Best Overall Leg Workout. Everyone felt this one in a different place depending on their weakest area.

Wind sprints – Insanity Award. What was I thinking to torture myself like this?

Sit-ups – Cramping Gut Award

Jumping Jacks – Beginner’s Award. These are probably the best exercise for a beginner.

If you have any other good exercises for the Tabata Method, please comment below so that I can try them out.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
timrosanelli.blogspot.com
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Thursday, November 27, 2008

It's Thanksgivings - Do the Gratitude Dance



It's Thankgivings! It's time to do the gratitude dance.

Live today and be happy! Enjoy the people around you!

Happy Thankgivings from me to you and be grateful.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
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Wednesday, November 26, 2008

Heroic Mission Project - Gratitude

This weekend, I went to a seminar with my mentor, Sensei Tom Callos. He reminded us of the theme of being on a heroic mission. I talked about it here and here

What is the heroic mission?
The heroic mission is to live your life as if you are on a heroic journey. My heroic mission has been to teach success and leadership skills through the martial arts. Every heroes journey has the Exodus => Ephinany => Return. These posts will explore the many different aspects of becoming a hero in your family, community, and job.

With my heroic mission in mind, I need your help. I decided that I am going to post once a week a video post for our Heroic mission of the week. For our students that complete the mission, I will award an attitude stripe in class. For adults and parents, these weekly missions will stimulate abundance in your life, and a sense of mission... and a true feel of accomplishment.

Some of these missions will be altruistic and serious... some will be introspective... some will be fun and even zany.

But all of them will enhance your life in some extremely positive way...

This week's Heroic Mission - Gratitude




Go here and post a video response of your heroic mission or comment below.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
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Tuesday, November 25, 2008

Cool Documentary - What the bleep do we know?

What the bleep do we know? Down the rabbit hole is an interview style documentary that explores the connection between our thoughts and consciousness on the real world.



The embed video is the first in a series of videos. Click down the list to view the next part.
Part 2
Part 3
Part 4
Part 5
Part 6
Part 7
Part 8
Part 9
Part 10
Part 11
Part 12
Part 13
Part 14
Part 15
Part 16

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
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Monday, November 24, 2008

Banana Cream Protein Shake

Okay, I am back to the ways of Whey Protein. I started consuming whey protein again to boost the my protein intake. The intensity of my recent workouts are requiring more protein for recovery.

I made this Protein Shake recipe up. We had some bananas that were getting overripe and some yogurt in the refrigerator, which became the inspiration for this shake.

Ingredients
1 scoop Vanilla Whey Protein
1 banana
1 cup skim milk
4 ounces Vanilla Yogurt
6 ice cubes

Add all ingredients to blender and blend until smooth. Serve in a tall glass.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
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Friday, November 21, 2008

Weekly Links

Here's some of the great stuff written this week.

Sensei Tim Rosanelli
Maximum Impact Karate
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www.maximpactkarate.com
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Thursday, November 20, 2008

Attack Your Problems with a Vengence

This weekend, I watched Dave Ramsey give a seminar to students at University of Tennessee. He gives powerful, evangelic talks on killing your debts. ~ He's worth watching just too hear his powerful speaking ~

To the students, he preached to attack their debts. Start from the smallest credit card debt and attack it until it’s gone. Then attack the next one and the next until your debt free. He jokes to sell so much stuff that your children start wondering if they’re next and to name your dog, e-bay. Great, Great stuff.

I love this idea of attacking your problem. Yes, problems. I hate when so called abundance experts attempt to sugar coat it by saying we shouldn’t call it a problem, we should call it a challenge, situation, or even an opportunity. I don’t care what you call it but problems will come up. Yes, let me repeat, problems will come up.

It’s easy to have a situ
ation arise in your life and passively wait for it to pass by. I have been there and guess what, it never happens. I was talking to someone about being unemployment for 6 months. They stated that with the financial market like it is they are having troubles getting a job. I asked “How many jobs did they apply for? The answer – 2. This young adult was well meaning but now c’mon, applying for 2 jobs in 6 months is not even searching.



Instead of waiting around we must, I say MUST, attack problems with a vengeance.

If you have financial problem, attack your debts and live so frugally that people start thinking you’re applying for monkhood.

If your business is struggling, attack you’re marketing so heavily that people in your hometown think you’re running for Mayor too.

If your family life is suffering, attack it ~ the problem, not your spouse ~ by bestowing huge amounts of kindness on everyone in the house. Be the positive light on your family in the darkness. You’re intent will profoundly influence everyone.

If you have fears and worries, challenge these thoughts to a duel and do everything in your power to create a positive outcome.

You know, all the bad news on the TV in the last month or two started to affect me but I exploded out of this shell. I gained that Beginner’s Mind back to live completely in the moment. I am going to stand strong and guard the gates of my mind against this negativity.

I remain focused on what I am best at, changing my students lives through the Martial Arts. I have become evangelist in karate life skills. I am going to inspire as much well-being to my student and community by continuing to influence my student in generating leadership skills and performing community service projects.
With all of this bad news on TV, it’s so easy to focus inward on ourselves. I feel the best way for everyone to make it out on top is to focus outward on how we can contribute.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
timrosanelli.blogspot.com
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Wednesday, November 19, 2008

Call out for Oratory or Speaking Skills Resources

Hi everyone,
This post is a quick call out for information. Over the last few months, I was inspired by many awesome public speakers from elections, and others like Joel Osteen, Anthony Robbins, and Dave Ramsey.

I want to get some speech coaching and looking for resources.

What methods do you use to improve your public speaking skills? Do you know of any free internet resource? What public speaking techniques do you practice?

Please comment below.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
timrosanelli.blogspot.com
60situpschallenge.blogspot.com

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Tuesday, November 18, 2008

Perfect Free Interval Timer for Your Tabata Workout

One of our students, Gwen Fisher, sent me a link to a free Interval timer application that downloads to your PC.

Download the program here
http://www.mediafire.com/?9dndmxmtm1w

It is setup for Tabata Intervals but can easily be changed by going to the Timer menu and Set Timer. It starts with a "Let's get ready to rumble" then a bell rings to start and five bell chimes to stop. At the end, it makes a funny puke noise.

Have fun and train hard!

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
timrosanelli.blogspot.com
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Monday, November 17, 2008

Old Fashion Kettle Corn

I remember as a kid going to the Mercer Museum Folk Fest with my parents who were voluntaries for the Lion’s Club. At the folk fest, they had someone making kettle corn with a big cauldron. After the popcorn was done, they dump the cauldron of kettle corn into a canvas where they scoop it into popcorn containers. I love the salty sweetness of the kettle corn.

Well, I found a great do-at-home recipe.

Ingredients
1/4 cup Popcorn
1/4 cup Oil (vegetable or olive)
2 tablespoons Sugar
Salt

In a sauce pan big enough to hold all of the popped popcorn ~1 to 2 quarts, add popcorn and oil. Heat popcorn on high until first kernel pops. Remove from heat and add sugar. While shaking the sauce pan, continue to heat until the popcorn stops popping. Dump finished popcorn into bowl. Add salt to taste and serve.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
timrosanelli.blogspot.com
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Friday, November 14, 2008

Favorite Blogs

Hi everyone! I am busy today preparing for our belt test tonight. I don't have much time but I thought I'd provide show link love to some of my current favorite blogs.

Great Blogs that you'll love reading...

Great Fitness Blogs
The Great Fitness Experiment - Charlotte always writes "drag you in and won't let you out" style posts that manages to start tons of dialog in the comments. I love the fun she seems to add into her training.
Living Healthy in the Real World Sagan guides her readers through her quest to Living Healthy. She injects a good dose of youthful energy into each post.

Personal Development and Simplicity Blogs

Zen Habits - Zen Habits is one of my favorite blogs. Of course, I am not one of the only ones, it's one of the most popular blogs on the internet with over 70,000 readers. Leo, the writer of the blog, believes in writing insanely useful, easy to read posts.
Illuminated Mind - Here's a no nosense personal development blog to check out.

Financial Blogs

Here's two must reader financial blogs. They each have over 40,000 readers and there is definitely a reason why.
Get Rich Slowly
Simple Dollar

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
timrosanelli.blogspot.com
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Thursday, November 13, 2008

How can you generate the Pied Piper effect?


Over the last few weeks, we hosted events with large number of children. Our Halloween Party had over fifty kids!

I got many comments about how I am able to calm held this size of class. My wife said she was nervous when she saw how many children showed up for our events but she looked at me and said that I looked as cool and calm as I could be.

After a birthday party with over 20 people, a parent said I was like the Pied Piper. You know, I was not always like this. I remember only a few years ago, I thought a class of 10 was more than enough to handle. Over the years, I studied and practice expanding my span of influence to greater and greater numbers.

Becoming the Pied Piper with Children
  1. Remain cool – Children feed off the excitement and energy of the adults around them. If you show nervous, excitement, or agitation, kids will mirror this attitude. The cool you remain, the more control and influence you gain.
  2. Leverage your commands – I never talk over children. I wait until everyone is quite before speaking or giving instructions. The feeling is as if the next fun activity will begin once the students settle down.
  3. Reinforce Discipline – Most people mistake discipline for punishment. Discipline is merely responding properly to the situation. For children, it’s about knowing when it’s time for fun and when it’s time to be serious.
  4. Highlight Good Performance – Always keep an eye out for superior effort and performance. Make it known that you notice it. I try to provide feedback to each child at least 3 times every class.
  5. Make it Fun – The greatest reward to a child is having fun so have fun with them. Every once in a while, break out of your stoicism and laugh aloud.
Becoming the Pied Piper at work
  1. Remain Cool – Don’t instant overreact to every situation. Step back and gauge your response. Like with the children, keep your cool in tough situations. Everyone will respect and follow you because of your level headedness!
  2. Finish Important Things – Many people avoid important project in favor of all the urgent concerns. In fact, most people bow down to the tyranny of the urgent. The most successful people fight this tyranny to accomplish the important thing – to complete important projects.
  3. Cultivate Relationships – It’s easy to fire off e-mails and complete tasks all day but nothing will help you more than cultivating relationships with your co-workers - this includes bosses, subordinates, and peers.
  4. When E.F. Hutton speaks – If you are like me, you could finish this memorable slogan easily - "When E.F. Hutton talks, people listen". Become the E.F. Hutton at your job by always providing inspiring and positive messages about the direction of your work. You must market yourself in a positive way and toot your own horn without bragging.
  5. Live a Heroic Mission – Develop and live a heroic mission that will guide your work life. The heroic mission must go beyond your job description and your desire for a pay raise. A heroic mission needs to drive you – passionately – towards a greater goal of your organization and the people around you. What is your Heroic Mission?
Becoming the Pied Piper in Your Business
  1. Develop an Inspiring Message – Ask yourself, how are people benefiting from my service or product? How can you maximum the benefits to your customers?
  2. Change Lives – Provide your product or service with the intent to change lives in a positive manner. As a karate school owner, my intent is to see each student and their family’s lives to spiral upward – to make our karate classes life changing. When I retire, I want to look back on my career knowing that I positively changed thousands of student’s lives.
  3. Live a Heroic Mission – I love this idea of a heroic mission that’s why I am repeating it again. Nothing will generate more energy for a business owner then creating and keeping a Heroic Mission in mind. My heroic mission is to generate as many Black Belt Leaders into our community as I can.
  4. Make Deep Connections – Network with people and customers and constantly nurture the relationships with everyone. I use to have a very task oriented mindset – how much can I get done. I found that nurturing the relationships around you are the most valuable resource available to you. I love talking to students and parents about the wonderful things that karate provides and finding out how I can support and help people achieve their goals. Sometimes the support is as simple as genuinely listening.
  5. Get Help – I like to outsource most of the task-oriented activities of our school and systemize the activities that can not be outsourced. In my view, it’s better to hire a professional that will do the job ten times better than yourself. A number of professionals including an answer service, electricians, cleaning service, etc, support my school. I intend for all these services to free my time to focus on the above and to provide students with a better overall experience. Systemizing your business assist in providing constantly high level of service. I highly suggest all business owners read “The E-myth” by Michael Gerber.
Okay wow, that’s a lot to swallow. That’s five tips to becoming the Pied Piper in three areas – with children, at work, and in your business.

I wanted to see how the readers create that Pied Piper effect in your life or your job. So how do you create the Pied Piper effect?

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
timrosanelli.blogspot.com
60situpschallenge.blogspot.com

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Tuesday, November 11, 2008

60 sit-ups in a minute challenge - Final Test

Today, the final results on in for the 60 sit-ups in a minute challenge.

The final test results were...
62

I am very happy with the results. I went from an initial test of 38 to 62 in six weeks.

The last week of the challenge was extremely challenging. I barely eeked out the required number of sit-ups on week six's 90 second max sets. My whole mid-section felt it too!

Now, if I could trim some of the fat in my stomach, you'd be able to see the results of my efforts. Ha Ha!The really cool thing is watching the site I created take off and making something that hundreds of people can enjoy. Check it out at http://60situpschallenge.blogspot.com

What's next?
I started work on a Tabata Style workout. I am testing it with different exercises and will report back how much pain each exercise caused how effective each exercise was!

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
timrosanelli.blogspot.com
60situpschallenge.blogspot.com

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Monday, November 10, 2008

Breakfast Planner

Breakfast is the anchor to our day, yet, so many of us skip breakfast. Planning a breakfast menu is a quick and easy way to provide variety every day. A breakfast planner also makes creating a shopping list a snap.

Here’s a look at my breakfast plan for this week:
Monday – Whole Wheat Waffles / Hard Boiled Egg
Tuesday – Eggs in a Basket
Wednesday – Whole Wheat Pancakes / Canadian Ham
Thursday – French Toast
Friday – Omelet / Whole Wheat Toast
Saturday – Breakfast Burrito
Sunday – Oatmeal

I cook my waffles and pancakes for scratch not from a store bought mix. It’s cheaper I mean more economical. I freeze the leftovers and toast them the following week.

This post shows how all of my cooking post come together for the week.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
timrosanelli.blogspot.com
60situpschallenge.blogspot.com

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Thursday, November 6, 2008

Become the Palm Tree


I see a great period of change towards abundance and prosperity in our future that will replace the current scarcity mindset of the last few years.

I love watching Joel Osteen on Sundays. He’s such an inspirational speaker! I watch great speakers and look for points to improve my own presentation skills. I wish I had only part of Joel's ability to speak. Joel’s messages are always thoughts about living an abundant and prosperous lifestyle. It’s a terrific way for me to recharge for the week!

Last Sunday, he talked about “Being a Bounce Back Person.”

Go here to listen or go to http://www.joelosteen.com and subscribe to the free podcasts via Feedreader.

He gave a great analogy of the palm tree. During a hurricane, the palm tree survives because it is so flexible. The Palm Tree is so flexible that it can bend virtually to the ground.

Once the storm passes, the palm tree bounce back up to it’s original position but with one difference… Because of the huge stress on the roots, the soil loosens giving the Palm Tree a chance to grow a stronger root system. Through the storm, the Palm Tree becomes stronger!

We must Become the Palm Tree. When times are tough, we become stronger. When the storm holds us down, we weather the storm and bounce back with a stronger foundation. If you become the palm tree, nothing can hold you back from enjoying prosperity.

Become the Palm Tree!

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
timrosanelli.blogspot.com
60situpschallenge.blogspot.com

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Wednesday, November 5, 2008

VO2max Fitness Testing

One of the basic measurements to test our cardio or aerobic fitness level is by calculating our VO2max. The VO2max refers to the maximum amount of oxygen that an individual can use during sustained exercise.

Today, I decided to test myself to determine my VO2max. I found two great resources that provide calculators or calculations to determine your VO2max.

1. Rockport Fitness Walking Test Calculator – I tested myself this morning with this online calculator. Go here to test yourself. This calculator is very easy to use. You just punch in the numbers and it gives the results. You can also use the Goggle Map Walking route link to plan your one mile walk.

2. The Bruce Treadmill Test Protocol – Do you have a treadmill and do not want to go outside? The Bruce Treadmill Test method is just for you. The test requires you to increase the incline and speed of the treadmill at intervals. Basically, you keep going until you can’t go anymore.

This morning, I did the mile in 7:35 minutes and my heart rate was 138 at the end of the test. The Rockport test gave me a score of 64.8 and a rating of superior. In a few days, I plan to test myself with the Bruce Treadmill Test Protocol.

I peeked into my old records today. 10 years ago, I competed on the USA team at the JKA world championship. As part of my training, I went to Long Island University and had a VO2max done at the start of my preparation. I pulled the test results out today. Amazingly, my VO2max was 47.5. I also noticed that my weight was 185lbs (currently ~175lbs). Could it be possible that I am in better shape now?

Well, I can say over the last ten years that I’ve trained consistently. Also, my diet has become drastically better. Back then, fried chicken wings and cheese steaks were typical fare.

Needless to say, I am totally charged up by these results!

Who said maturity doesn’t have it’s advantages?

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
timrosanelli.blogspot.com
60situpschallenge.blogspot.com

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Tuesday, November 4, 2008

60 sit-ups in a minute challenge - Week Five

After Halloween and a weekend of not so good food choices, I feel ready to training this week.

Week Five of the sit-up challenge was challenging but Day 1 of Week 6 is insane. On the last set of 55, I barely made the requirement in 90 seconds. I needed to take three short rests because I burned out to failure. I can wait until this weekend to get the final results of my 60 second test.

I also have been experimenting with the Tabata system of training. On Saturday, I joined the adults for some heavy bag training with the 20 second of work and 10 second rest cycle for 8 sets. The biggest mistake was doing it halfway through the workout. Everyone was so exhausted and burned out that I had to slow the rest of the workout down for the second half. {Message to myself... do the Tabata Workout at the end of class followed by a cool down} :P

Today, I used the Tabata method with windsprints - going all out for 20 seconds with 10 second rests for 8 sets. Wow! now that is a workout. Tonight, I will do other set with the adult class. So far, I love the intensity of the workout.

Oh by the way, I mentioned that I want to measure my results. I am going to measure my resting pulse rate and a treadmill test.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
timrosanelli.blogspot.com
60situpschallenge.blogspot.com

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Friday, October 31, 2008

What is this Tabata Training System all about anyway?

Tabata Training System is an interval training workout that using 20 second workout intervals followed by 10 second rests for 8 sets.

This Tabata system is an interval routine developed by Dr. Izumi Tabata for the Japanese speed-skating team. His research proved that this method was superior in improving aerobic (cardio conditioning) and anaerobic (sprinting) capacity then running for a whole hour.

Pretty amazing! Yes, he found
that 4 minutes of working out was more effective than 1 hour. What!? I also saw claims that it’s effective for weight loss.

This is hard for me to believe so I decided to put it to the test! For the last three months, I have worked out on the Wii Fit but I have hit a plateau so the Tabata is perfect to reignite my training.

You can use the workout for almost any exercise. I decide to test it on as many exercises as I can. Today, I started Thrusters and Bench Press. Wow! What a pump I feel!

I want to test it on pushups, sit-ups, Burpees, box jumps, heavy bag, wind sprints, rows, and other basic body weight exercises. I am going to use the fitness test on the Wii Fit.

What other tests should I do to measure my results?

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
timrosanelli.blogspot.com
60situpschallenge.blogspot.com

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5 Friends - Don't Vote

Here's a great video with Steven Spielberg trying to direct a commercial with famous actors saying "Don't Vote". It doesn't go so well.



So if you don't care about the economy... if you don't care about the global warming... if you don't care health care... if you don't care terrorism... if you don't care about your future...

THEN...

DON'T VOTE!

If you do care... then get out on November 4 and VOTE.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
timrosanelli.blogspot.com
60situpschallenge.blogspot.com

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