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Sunday, August 31, 2008

If you are going through hell, keep going

This week was a roller coaster ride. Last Sunday, we received a call from our son. He was experiencing pain so we rushed him to the hospital. After some scans, they said that he had an infection and they referred him to the urologist. By Tuesday, the blood tests confirmed that it was a cancerous tumor and on Thursday, he was in surgery to remove the tumor. Thankfully, the prognosis is great because apparently the pain was caused by an injury that brought the tumor into notice. The doctors said that they usually see these tumors much further along and that he probably had it for a very short time. The injury was a blessing in disguise.

The urologist said something to our son on Wednesday’s pre-operation meeting that will stick with me for the rest of my life. The surgeon gave Dan the choice of surgery on next day or next Tuesday. Dan chose the next day.

The surgeon said “Dan, I think that the best choice. You know what Winston Churchill said, if you are going through hell, keep going.” Anything’s better than stopping in hell so you should just keep pushing forward.

Any time, you experience a challenge in the future - just keep going. Failure in life is giving up. As long as you persist towards your goals, you can never fail.

Well, our son is through the most difficult part. Today's, he's out of bed and playing Wii and we couldn't be happier. He has some challenges in the future still but the worst of it is over.

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

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Tuesday, August 26, 2008

100 Pushup Challenge – Week 6

Here’s a quick update on my 100 Pushup Challenge. Week 6 is the final week of the challenge. I started the week with an exhaustion test and performed the 60 pushups to qualify for the highest level of week 6. Theoretically, if I complete this week, I should be able to perform 100 pushups in a row. We’ll see!

One word sums up my Week 6 Day 1 pushup training… Brutal! I finished with less than stellar performance. The sets were like this...
Set 1 of 56 - Strong
Set 2 of 45 - Barely made it. My arms felt like jello.
Set 3 of 42 - Wow, a 60 seconds break is short. Okay, I needed the (Longer if required) clause.
Set 4 of 40 - You got to be kidding me!
Set 5 of 56 - What 56 again!? I needed to rest once (and not in the up position). I am talking about a five second rest on the knees - not exactly, an Olympic gold performance!

On the good side, I really am noticing a difference in my arms, shoulder, and chest. Is that the ripple of muscle I am seeing?

I am really proud of all my students that are keeping on track with me!

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

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Friday, August 22, 2008

Keeping Your House Cool in the Summer Heat

This year, with our air conditioner running, our house still felt hot. I could not understand it because growing up, we did not have air conditioning and I don’t remember dying from the heat. Ester and I were talking about it and she said she remembers her family having a whole house fan in the attic.

I started to research the subject and reach back into my memory to my childhood for strategies to keep our house cool without the air conditioner. Some of the following tips will make your house more comfortable and save you some dough on your energy bills.

I am not saying not to use your air conditioner anymore but to save it’s use for those dangerously hot days.

Tips for Keeping Cool in the Summer Heat

1. Open Windows on the Shade Side of Your House during the day – The shady side of your house is the north side. The air on the shady side is typically a few degrees cooler than the sunny side. This morning, I measured the temperature on the shady side as 74 degrees and the sunny side was 85 degrees. To create a draft, you can use one window fan on the sunny side and blow the air out of the house therefore, pulling the cool air through your house.

2.
After Dark, open every window in the house for an hour – If you use the other strategies to pull air into your home, you can drop the temperature almost five degrees in a half hour.

3.
Install Ceiling Fans in Bedrooms and other high usage areas – Typical central air conditioners use about 3500 watts of energy compare to 60 watts of energy for a ceiling fans. Ceiling fans create air movement that makes the room temperature feel more comfortable.

4.
Install an Attic Fan – We had an attic fan install. Our second floor was always hotter than the first floor. Apparently, I found out that the heat starts to creep down and stratify in layers from the top of your house to the bottom. An attic fan draws hot air out of your attic (the hottest point in your house) - The cooler your attic, the cooler the rest of your house. Heat pumps use this same process to separate hot air from cool air. We found that our whole house remains a few degrees cooler just from the attic fan.

5.
Use Window Fans in Bedrooms – Placing a window fan in your bedroom window and running it an hour before going to sleep and after dark will draw cool air from outside and drop the room temperature by a few degrees.

Using these simple strategies, we found that our house is more comfortable than it was by running the air conditioning. At the same time, you’re helping the environment and saving on energy costs too.

Do you have tips to add? Please leave everyone a comment.

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

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Wednesday, August 20, 2008

Make Today The Best Day of Your Life!

Yesterday, I felt a little stir crazy. For the last week now, I felt under challenged like I needed to break out of my normal rhythm and do something different.

In search of my challenge, I went to Peace Valley Park (see picture of lake). I thought, “Wow, they rent boats. It been years since I went kayaking.” (We’re talking about 10 to 15 years) Spontaneously, I decided to rent a kayak for an hour and see how far and fast I could paddle on the lake

It was a perfect day. There I was living totally in the moment and paddling as hard as I can. Half way through I stopped to rest and thought, “This is probably one of the best days of my life.”

After I was done, I said how can I make this day better. Ah ha! I’ll go to Tabora’s Farm (one of my favorite farmer’s market) and grab lunch. As I walked in, I was feeling great and started talking to some people there. When I said in line, “This is one of my greatest days!” everyone laughed and started talking about the great food.

Every notice when you display a certain energy level, that you attract people and conversation like a magnet - the whole atmosphere changes. I believe that many of the greats from history had this effect on the people and atmosphere around them.

I decided to start waking up every day and asking how can I make today the best day of my life?
  1. Challenge Yourself – An under challenged life is a boring life… not to mention wasted one. Constantly look for new challenges for you to try. Who cares if you are no good at a new activity? Laugh about your inexperience and have fun with it.
  2. Grow yourself in some way every day – Education yourself on topics of interest. Draw passion for them by attending workshops, seminars, etc. Visit your local library, grab a free book, and sit at a local outdoor cafĂ© to read it.
  3. View the world with the eye of an artist – Turn your brain off for a minute and revel in the moment - Value each moment as paramount. Stop overthinking everything and enjoy it. That’s an order!
  4. Schedule an hour of rejuvenation every day – Set aside time for yourself every day. Don’t worry! You can work on the To Do list the rest of the day but now is your time. Or better yet, look for ways to the outsource or automate choirs leaving you free for the more enjoyable things in life.
  5. Learn something new – Create a list today of new things to try. Find ways to cross these things of the list. Be creative. For example, you want to do some Yoga instead of joining a class, I went to my Comcast On Demand and did it right at home. Many times the cost for learning something new is so incredibly cheap. My hour kayak rental was $12. I took Buddhist meditation classes for a small $5 donation.
  6. Pamper yourself – Under stress? My wife likes to go for a half day at a spa to relieve stress. Guys, are you looking for a great gift for your wife? Buy a gift certificate for a half day at the spa for them. This is a gift that never gets old.
  7. Experience your day emotionally – Don’t be such a stiff. Allow yourself to give up that stoic demeanor for a little while. Yes, it’s okay to smile and laugh.
  8. Belly Laugh – Doesn’t it feel great to belly laugh? Give a big belly laugh in a room is contagious. Most people can resist laughing with you and it feels terrific.
  9. Give out a Spirit Shout – In karate, we use a shout called a kiai. Kiai means a spirit shout. Give out a nice “Whoo hoo!” or a loud “Yeah!” gets the blood flowing and makes you feel alive.
  10. Go to The Great Outdoors – I don’t know about you but put me outdoors during a great day and my mood skyrockets. I find ways everyday to get outdoors by walking my dogs, gardening, or just reading a book. To make it extra special, try changing the scenery and go somewhere besides your own home.
That’s my 10 ways to make this the best day of your life. Okay, what do I want to do today? Hmmm! Let’s see.

Tell me, what did you do today to make it the best day of your life?

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

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Tuesday, August 19, 2008

100 Pushup Challenge – Week 5

For more information about the 6-week 100 Pushup Challenge go to www.hundredpushups.com.

Okay now, this challenge is getting difficult. I just finished Week 5 day 1. Some of the sets, I did the pushups until muscle failure. I could barely eek out the pushups for the max set.

It looks like day 2 and day 3 are adding additional sets. Whoa Nellie, hold on it’s going to be a wild ride for the last two weeks. If I can't successfully complete week 5, then the program suggests repeating the week. I may need to take them up on that offer.

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

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Monday, August 18, 2008

Math of Self-limiting Beliefs

“I am just not good at math” my daughter commented as I helped her late last night with her Business Math college class. It’s so easy to create huge judgments about our abilities. These judgments become self limiting beliefs.

I know how she feels. You know, at her age, I would have said that “I’m just not good at writing”, but here I am regularly posting on a blog.

I lived with this belief until one day some one turn on a switch inside me to change all of that. I received some e-mails and comments that a journal post had moved them. All of the sudden, my self limiting belief faced off against an incongruent message. I thought “Wow, maybe I can do it!” I started to study effective writing methods and writing more regularly, almost daily in fact. Wham! Now, I love writing - self limiting belief destroyed.

So the question is… Are we actually not good at something or is it just our perception or belief that we aren’t good at something? I tend to believe that it’s only a belief.

Add it up the ways to conquer your self limiting beliefs
  • Try something without judgments – We are our biggest critics. Let go of the control and give yourself permission to try.
  • Get great coaches – Terrific coaches can trim the learning curve in half. You will see improvements faster which will motivate you to push further.
  • Make it happen – You won’t get anywhere by sitting around doing nothing. Your new mantra is “I make things happen”.
  • Persist – In my book, quitting equals failure. As long as I am still alive and striving, I have not failed.
  • Relax – Take a few deep breaths. We tend to build things up in our mind and make situations worst than they are. Relaxing will provide a different perspective.
  • Don’t be so hard on yourself – If you fall down, Stand up, brush yourself off, and try again. Or just laugh it off.
  • Have fun! – When we’re having fun, we learn quicker and able to weather the hard times better.
Our self-limiting beliefs can really cripple us for no apparent reason. I find that these beliefs sneak attack us – gradually, taking root over time so slowly that we’re unaware of their existence. We must constantly self-monitor to identify these self-limiting beliefs and take action to challenge them.

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

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Thursday, August 14, 2008

Warning the outdoors may be dangerous for kids!

Of course, the title above is kind of tongue in cheek but...

Last week, I had the opportunity to hang out with some of our students all day during our summer camp. I had some interesting conversations with them. Our summer camp is a tremendous opportunity for us to positively influence their thinking.

One thing that I found interesting is that many of the kids did not want anything to do with the outdoors. Although the weather was terrific - only making it to the low 80's, many of them rather stay inside with the air conditioning.

I personally get stir crazy if I spend to much time inside.

When I talked to them further, I found many of them said that they feel sick after going outside with headaches, muscle aches, and fatigue. One student even said that she usually experiences nausea after an outdoor excursion.

Wow! Are our children allergic to the outdoors or that fragile? It only took me only a little while to figure out what was going on.

The same issue happened to one of our teenagers on the Ultimate Black Belt Test Eco-adventure. One day some of us elected to hiking an extra 5 miles in the morning. After we took a break, we were going to hike the 5 miles to catch up to the group at the next campsite. About 100 yards into the second 5 miles hike, our teenager basically fainted. We had to divide his gear between us and he still had trouble walk the 5 miles.

So what's the problem?

DEHYDRATION

Our UBBT teammate drink less than 12 ounces of water during the 5 mile trip. Just for reference, almost everyone else drank about 128 ounces in the same five miles.

Back to my students...
I told them they are experiencing dehydration and asked my students what they drink to hydrate themselves. Most of them said soda and one claimed that Gatorade is the best method. I asked how they know that Gatorade is the best. They answered because the commercial says so. Hmm! Of course, they would say that to sell more Gatorade and I guess it works.

I realized at this point that we as martial arts educators and masters that we need to constantly re-education our student on the importance of drinking water. I talk about it in classes all of the time but I guess it's one of those things that I need to repeat over and over like a mantra.

Maybe then the outdoors would cease to be so dangerous for kids!

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

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Wednesday, August 13, 2008

100 Pushups Challenge - Week 4

It's week four of my 100 Pushups challenge. Almost all of the adults in our program are doing it. For more information about the challenge, go to http://www.hundredpushups.com.

Week four is challenging to say the least. After the workouts, my chest muscles are burning. I found that my max sets are lower than previous weeks. What the heck?! Shouldn't my maxes be increasing.

Our exhaustion test is the end of this week where you need to pump out the most pushups to see where you're at. I need to do at least 40 pushups in a row to stay on track for week five.

Wish me luck!

Comment below and let's hear about your pushup challenge so far.

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

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Tuesday, August 12, 2008

Don't Give Up Junk Food - Just Postpone Eating It

For me, two things matter for weight control - portion size and eating junk food. The thought of not eating junk foods - ice cream, water ice, jelly beans among my favorites - creates even bigger cravings for it.

How do you survive temptation without creating larger cravings?
NEVER SAY THAT YOU CAN'T EAT JUNK FOOD INSTEAD JUST POSTPONE EATING THEM


Ice cream sundae
Originally uploaded by elaine3766
Yes, I consciously postpone eating my favorite junk food. Every week, I have a free day that I allow myself to eat anything I like. During the week if I am tempted by a sweet, I just tell myself, "Okay, I can have it but I'll need to wait until my free day".

Instead of just automatically eating everything, you delay it until a specific time. This way, you don't really give it up and avoid the temptation. By your free day, you may eat it or you may not even crave it anymore at all.

So remember the secret, don't give up junk food, just postpone eating it.

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

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Monday, August 11, 2008

Quick Guide to Speed Reading

I am an avid reader. Whether you want a terrific education or to gain some new wisdom, you can’t beat the price of reading a book for obtaining new knowledge. Books win easily compared to other sources – college, seminars, online courses. In fact, visit your local library and it free.

Because of my thirst for knowledge, I took several speed reading courses. I wanted to maximum my reading time. Reading is a learned skill like karate that requires practice to increase your skill level.

Here’s some simple steps that will instantly double or even triple your reading speed with no comprehension loss:
  1. Preview the chapter or section first – Curiosity slowed the cat. Okay, I know this is a terrible play on the old sayings, but research found that people get curious about the upcoming section and waste time constantly looking ahead to see how many pages are left. Quickly, paging through the section will stop you from looking ahead and pique your in the material making it easier to focus our reading.

  2. Use a pen or finger to follow under each line as you read - Using your finger as a guide prevent our eyes from re-reading a section called regression. Also, you can push your speed limits by tracing with your finger faster and faster. Practice this drill for the first two minutes of reading.

  3. Take Snapshots with your eyes – Focus your eyes at two points on every line – the third word from the left at the beginning and the third word from the right at the end. The idea is to use your peripheral vision to absorb sections of the reading instead of reading every word. This reduces that amount of eye movement required to read the line. Practice this for 3 minutes.

  4. Read a chapter too fast for comprehension using the techniques above – Most of use can read and comprehend at much faster reading rates than we think. Give yourself permission to read a chapter at a rate to fast to comprehend. You can always re-read the chapter. I found that doing this drill I actually comprehend most of the material at super fast speed.
I found that the faster you read the easier and more interesting the material becomes. With these simple steps and a little practice, you will be reading super fast too.

Do you want to learn more? I suggest the following two books.

Triple Your Reading Speed, Fourth Edition

The Evelyn Wood Seven-Day Speed Reading and Learning Program

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

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Wednesday, August 6, 2008

My Top 5 Most Popular Posts for July

This week is our yearly summer camp so I am limited in time to write. Don't worry, I'll be back next week with plenty of new material. Spending the whole day with children really gets the creative juices flowing. I wrote tons of notes with ideas and thoughts from the week.

For now, I will leave you with a list of my 5 most popular posts for July.
I am very excited to write all the revelations from my week down. See you then!

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

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Friday, August 1, 2008

Resonant Leadership – Creating a life timeline

I am currently reading a book called Resonant Leadership. Resonant Leadership is about inspiring a vision that resonates in people so strongly that they feel compelled to action. The opposite, dissonant leadership, tends to create distance between people and a goal.

The book studied both resonant and dissonant leaders. They found that many leaders start out as resonant leaders but the pressures of leadership often make the leaders fall from it into dissonance. They found that dissonance is the default mode of leadership for most people.

The authors devote most of the book to show how to renew and sustain resonance. One of the keys is self-awareness. The fall into dissonance is a slow process that most leaders don’t recognize it happening.

Here’s a great drill from the book - Creating a life timeline. On a piece of paper, write the current year at the top and write each year of your life down the page. Then, write all of the important events of your life, for example, job changes and significant life event like graduating, receiving your black belt, starting karate, etc.

Now the idea is to identify the patterns of your life because they recognized that most people go through cycles of six to seven years. In other words, we are very likely to be more resonant when we start a new job and dissonance usually drives us to leave a job.

I found that my cycle is about six years. I am 1 ½ years into my current cycle, which started when I left my full time job to teaching karate full time. Now, the question is what vision for my future really excites me because they found that maintaining resonance has to do with managing the cycle instead of letting it manage you.

This exercise really helped me clarify my vision for the future. By the end of this cycle, I want to expand the reach and influence of our school. This idea really excites me. That means over the next 3 ½ years, I need to develop instructors and staff to help facilitate this vision.

So what’s in your future?

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

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