Follow Us

Tuesday, September 30, 2008

60 sit-ups in a minute challenge - Week One

Yesterday was the first day of my new 60 sit-ups in a minute challenge. My abs are a little sore today. The sets were easy but the max set at the end I did 40 sit-ups.

If you want to get involved in the 60 sit-ups in a minute challenge. Visit it at http://60situpschallenge.blogspot.com. Pass this on to your friends.

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

Sensei Talks: Tim Rosanelli

↑ Grab this Headline Animator

Monday, September 29, 2008

Whole Wheat Waffles

Homemade waffles are great fresh or they can be frozen and toasted later. You can top with sugar free maple syrup but I enjoy the extra protein of some natural peanut butter.

Ingredients
1 3/4 Whole Wheat Flour
2 tablespoons sugar
1 tablespoon baking powder
1/4 teaspoon salt
2 eggs
1 3/4 cups milk or soy milk
1/2 cup Olive Oil
1 teaspoon vanilla
Sugar free Maple Syrup or Natural Peanut Butter

In a medium bowl combine all ingredients except Maple Syrup. Stir mixture vigorously with beater. Pour batter onto grids of a preheated, lightly greased with Pam waffle maker. Close lid quickly. Cook until stream stops and waffles are a golden brown. When done, use a fork to lift waffle off the grid. Repeat with remaining batter. Top waffles with Sugar free maple syrup or natural peanut butter.

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

Sensei Talks: Tim Rosanelli

↑ Grab this Headline Animator

Tuesday, September 23, 2008

60 sit-ups in a minute challenge - Initial Test

I just released this great new site/ challenge called the 60 situps in a minute challenge. Click here to visit the site and join me.

Today, I performed my initial test. I was able to do 38 situps in a minute. I attempted to maintain good form and not bounce off the floor or interlock my fingers and pull up my head. I wanted to be a true test of ab strength and really focused on using my abs for each rep.

Next Monday, I will start Day 1 of the challenge with day 2 on Wednesday and day 3 on Friday.

If you want to join the challenge, e-mail me at trosanelli@maximpactkarate.com with your name and a website or blog that you are promoting and I'll add you to the Join the Challenge page.

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

Sensei Talks: Tim Rosanelli

↑ Grab this Headline Animator

Monday, September 22, 2008

The 60 Situps in a Minute Challenge Begins

Alright! The challenge begins. I am ready to release the beta of my new website – 60 Sit-ups in a Minute Challenge. Click Here to check out the site and join the challenge.

This free site is a great way to add value to your martial arts program. I suggest for the next six weeks get everyone in your school involve, maybe even doing the challenge as part of your classes. You will thank me for the camaraderie it brings to your school!

The best part is that you can choose from a variety of sit-ups according to your skill level and physical condition – Full sit-ups for advanced and Half Sit-ups for beginners.

Also, have everyone in your school sign up and get listed on my join the challenge page by e-mailing me at trosanelli@maximpactkarate.com. Please provide me your feedback on the site and as I continue to develop it over the next few months.

Pass this on to everyone you know!

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

Sensei Talks: Tim Rosanelli

↑ Grab this Headline Animator

Fortified French Toast

I love french toast for breakfast. This version uses egg substitute instead of eggs - reducing the prep time. For an extra kick of protein, you can substitute vanilla whey protein instead of vanilla.

The recipe serves one so multiple the ingredients to feed the whole family.

Ingredients
1/2 cup egg substitute
1/4 tsp ground cinnamon
1/4 tsp vanilla or 3 tbsp Vanilla Whey Protein
2 slices whole wheat bread
1/4 sugar-free Maple Syrup

Mix egg substitute, cinnamon, and vanilla in a bowl large enough to dip the bread in. Dip bread into egg mixture for 10 seconds on each side. Once both sides are coated, place on griddle or skillet, lightly coated with Pam, over medium heat. Cook each side until golden brown, about 2 to 3 minutes per side. Place on a place and cover with sugar-free Maple Syrup.

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

Sensei Talks: Tim Rosanelli

↑ Grab this Headline Animator

Thursday, September 18, 2008

60 sit-ups in a minute challenge

The last six weeks, I meet the 100 pushup challenge. I liked it so much that I decided to develop my own new challenge.

I love sit-ups and they are great for developing core strength and stamina so I developed a website site devoted to improve your one minute sit-up test. The site is the 60 sit-ups in a minute challenge.

It's almost finished and I am hoping that I'll have it complete in the next week. Because of the time involved, I may not be able to journal for the next few days.

I hope you will join me for the beta run of the site!

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

Sensei Talks: Tim Rosanelli

↑ Grab this Headline Animator

Wednesday, September 17, 2008

Comment at the Grocery Store

I went to the grocery store today. When I asked for Naturally Slender - low fat - Cheese at the deli, the lady behind the counter made a comment about me "not needing the low fat cheese."

I receive comments like this all the time because I am fairly thin and shopping as if I am on a diet. Many people also try to say that my weight and size is due to me having a high metabolism. The fact of the matter is that I maintain the same weight because I constantly manage my diet.

I don't even think of it as a diet - it's more of a nutritional plan and lifestyle.

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

Sensei Talks: Tim Rosanelli

↑ Grab this Headline Animator

Tuesday, September 16, 2008

12 Rules to Staying in the Zone All Day

Staying at your peak mentally and physically takes commitment. For many years, I discovered specific rules or guidelines that I follow to remain in the zone. These guidelines take time to develop as habits so they require a true desire to live at your full potential.

I am by no means perfect at all these rules. In fact, I slip and stumble a lot because temptation lurks everywhere. But… I found that some of the most enjoyable and rewarding times in my life happened when I followed these rules strictly.

These 12 rules will help you achieve a state of optimal health. Believe me, these rules are simple and work.

The 12 Rules to Staying in the Zone
  1. Breath Deeply – Cultivating a habit of breathing deeply will instantly enhance your life. When I worked at a desk all day, I realized that my breathing became shallow as I tried to catch up to the endless string of e-mails. By the end of the day, I experienced fatigue and even muscle aches and tension in my back. As soon as I monitored my breathing and practiced deep breathing, these symptoms disappeared
  2. Walk Lightly – My father taught me this one. He constantly told us as children to walk quietly. Since I always walked barefoot, I learned that walking lightly was invaluable for walking outside without shoes. This habit brings your awareness to the present. Don’t look at your feet though. Try to stand tall.
  3. Calm Assertive Energy – I learned this from the Dog Whisperer. Our goal in life should be to maintain a calm assertive energy.
  4. Positive Attitude of the Mind – Remember Earl Nightingales saying, “We literally become what we think about most of the time.” By constantly maintaining a positive attitude of the mind, we begin to create the world around us to mold into our cast. Most people don’t realize it but we tend to react to situations and mold our attitude according to the attitudes of the people around us. Be like the eye of the hurricane in ever situation. When the storm is brewing around you, you must become the eye of the storm.
  5. Sleep at least 7 to 8 hours per night – If you have trouble sleeping, use some of these other tips to help you sleep better. Oversleeping is just as bad. I set my alarm everyday even weekends to wake up after 8 hours of sleep.
  6. Eat 6 small meals/day – The object of eating is to never be full or hungry. Eat just enough food to fill your stomach but not enough that you’re full. If you are eating the right amount, you should start feeling hungry every 3 to 4 hrs.
  7. No Sugar – I spend a month without any sugars and it makes a profound difference in your mental and physical performance. I encourage you to eat natural sugars from fruits, but anything with cane sugar or artificial sugars toss out of your diet. If this appears too strict, keep your sweets intake to only one day per week.
  8. Mix Protein and Carbohydrates to every meal – For more information about portion size and mixing protein and carbs, go to the www.bodyforlife.com.
  9. See Widely – School teaches us from an early age to have a close focused vision – for example, reading letters or looking at a computer screen. This type of focus is a modern day phenomena. In our past as hunter and gatherers, we used a wider focus. Try to look into the distance and see everything like a picture. It’s like a cameras wide angle lens. By the way, using the type of focus dramatically improves athlete performance. I have read of cases where it corrected people’s poor vision so they no longer needed glasses too.
  10. Drink Water Constantly – I read a study by the army that revealed that 80% of Americans are dehydrated. We quietly suffer the symptoms and don’t realize the cause. Drink plenty of water and stop suffering from these symptoms.
  11. Exercise Daily – 30 minutes of daily, vigorous exercise is vital for staying in the zone. I feel this is one of the most important rules.
  12. Stretching – A daily stretching routine or an activity like yoga will keep your body limber and supple. Rigidity of the body translates in rigidity of the mind. If your stuck in an office all day, check out this website for office yoga.
Well, there you have it - my 12 rules to live by to remain in the zone. The interesting thing about most of these rules is they take no extra time out of your day - you can practice them as part of your day.

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

Sensei Talks: Tim Rosanelli

↑ Grab this Headline Animator

Monday, September 15, 2008

Mash Potato Patties

My kids love potatoes. In fact, my daughter is the self-proclaimed “Potato Queen”. When we make mash potatoes, we make plenty, which usually leaves leftovers.

Are you wondering what to do with those leftover mash potatoes? This recipe was a favorite with us as a child. So straight from my mom’s cabinet to your kitchen is my mom’s recipe for mash potato patties.

Ingredients

  • Leftover Mash Potatoes
  • Flour
  • Olive Oil
  • Salt
  • Pepper
Shape the Mash Potatoes into pancake size patties. Coat both sides with flour. Pan Fry in Olive Oil until crispy on one side. Turn on and cook other side until crispy. Salt and pepper patties to taste.

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

Sensei Talks: Tim Rosanelli

↑ Grab this Headline Animator

Thursday, September 11, 2008

Running up Pennridge High School's Championship Hill

I woke up today and decided to take a nice run on the Pennridge High School track. When I hurt my foot this summer, I gained about 10lbs from inactivity. I've been working hard to lose the extra weight - I'm half way there. Running the track would be a great way to whittle away at the goal.

When I got there, the track was closed for construction. So I had a choice to leave or to run Championship Hill.

Running Championship Hill is a local tradition sort of like people running the steps of the Philadelphia Art Museum like Rocky. Championship Hill resides behind Pennridge High School. It comprises of four steep inclines - at least 35 - 45 degree inclines - and each longer than the last. Each incline is separated by a plateau that's the width of a soccer field. This picture is looking down from the top on the side that you run up ... It doesn't do the Championship Hill justice.

The tradition is to run from the bottom to the top on one side and run across the top and down the opposite side. I decided to run up and down the hill for twenty minutes. Each hill requires you to high step and pump your legs.

The last trip up the hill was a dozy. I had to coach myself up the last incline by saying "Keep going! Stay strong to the finish!" At the top of the last incline, I was exhausted. Breathing heavily, I walked back down to my car - savoring every moment of the walk and the beautiful day!

I guess in life we're either climbing Championship Hill or sliding downhill. I'd rather climb Championship Hill

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

Sensei Talks: Tim Rosanelli

↑ Grab this Headline Animator

Tuesday, September 9, 2008

100 Pushup Challenge - Completion

Well, I reached my goal of 100 pushup! On Saturday, I took the final test again and did it! I don't think I could do another pushup. Pushup number 98, 99, and 100 took a Herculean effort that included positive self-talk, grunting, about 5 quick breathes, and some choice 4 letter words. :) On 100, the only motivation that worked was thinking about repeating Week 6 again.

This story ended a little different then most people would think. No, I didn’t repeat the Week 6 workout. In fact, I didn’t do another pushup. The secret to completing the challenge...

REST!

One of my students, Stan, finished the challenge a few days before me and said that he tried and got 90 pushups like me. He rested 3 days and was able to complete the challenge with 100. I did the same thing.

I guess sometimes we need to push, push, push, but for superior performance, we need to rest too.

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

Sensei Talks: Tim Rosanelli

↑ Grab this Headline Animator

Monday, September 8, 2008

Grilled Sesame Salmon with Wasabi Sauce

Here’s a great recipe that I got off the internet and adjusted for the grill. Watch out! The wasabi sauce has a great kick **hot** so season with caution.

Ingredients
  • 1 Salmon steak
  • 2 Tbsp. sesame seeds
  • Olive Oil
  • Soy sauce
  • 1 tsp. wasabi powder
  • 1 tsp. water
  • 1 Tbsp. heavy cream
  • Salt to taste
Mix wasabi powder and water to make a paste, let sit for 10 minutes. Stir in heavy cream and season to taste with salt.

Coat the fish with olive oil and sesame seeds. Grill over high heat on both sides until the salmon flakes. Sprinkle on the sesame seeds when grilling second side.

Season with some soy sauce and top with the wasabi sauce.

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

Sensei Talks: Tim Rosanelli

↑ Grab this Headline Animator

Wednesday, September 3, 2008

Getting a Great Start for the School Year

Over the last week, I have talked about the importance of getting a great start for the school year. The faster children adjust to the school year the better. If your children starts strong, then the rest of the year will be a breeze – like rolled down hill. If you’re off to a poor start, the rest of the year will be like clawing your way out of a pit.

I asked the question, “How many of you want an easy year?” All the students raise their hands into the air along with many of the parents.

Well, here’s a quick guide to using your child’s karate to get off to a great start for the school year.
  1. Create a routine – In our Martial Arts training, we develop routines that we constantly repeat until the training becomes a habit. In fact, the effect of our leadership messages doesn’t happen by saying it one time. The effect comes by delivering the same message hundred of times over the course of few years. By creating a daily school routine and repeating it consistently, the children will find comfort in the routine. Be patient, it takes about 6 weeks to ingrain routines into a habit.
  2. Warm up – We never start a karate class without a warm-up. Many students walk into class with other things on their mind. A good exciting warm-up not only warm-up their muscles for exercise but also warms up their mind to really focus on the moment and get involved in the class. School is the same way. Warm them up for school by talking about it in a positive way. For example, “I bet you’re excited to see your friends” or “What was the most interesting thing you learned today.”
  3. Know the schedule – Know the answer to the following questions. What courses are they taking this year? What teachers are they with during the day? What time should they be home?
  4. Build a positive relationship with the teacher – As a professional Karate instructor, I attempt to learn as much as I can about my students and parents. The better the rapport, the better the student. Building a rapport with your child’s teacher at the beginning of the year will open the lines of communication so that they can address your child’s needs more successfully.
  5. Get Involved – Time and time again, I find that the more involved the parents are at our karate school, the better the student commitment. It makes sense that the child feels more supports when the parents are more involved in their education. Therefore, they take their education more seriously.
  6. Get Focused – The more focused a child is on the teacher, the faster they will learn. We teach Three Rules of Concentration that our students use to increase their attention during classes. By concentrating better at school, the student will retain the material and will require less studying to obtain high grades. That’s a great deal for your kid – more play time with better grades.
  7. Pick a Home Study Time – Talk to your children about a quite study time that they will use every day. A quite study time means a half hour to an hour with no TV, video games, etc. Make sure that the assigned study area lacks distractions. Pick a time that is best for our child’s concentration. Many children have pent up energy right after school while others lack focus later because they’re tired.
  8. Burn off Some Steam – After sitting in school all day, children need to burn off some energy. Our fun and active karate classes help blow off some steam so that they can focus on the important things like homework.
  9. Karate Test taking and Study Skills – Three techniques learned in karate can help students in test taking. First, breathing during a test is vital. They find students with poor test taking skills tend to hold their breath. Research shows that teaching these students deep breathing techniques raised the students IQ scores by 20 points. Second, karate teaches samurai focus. Samurai focus is the ability to block out all external distractions to achieve a goal. Third, students learn to live in the moment. Instead of thinking about the possibility of failure, our students learn to focus on the positive and strive through adversity.
Many of the time tested skills that children learn in the Martial Arts have a direct effect on their performance at school because karate teaches the success skills that they require for school and beyond.

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

Sensei Talks: Tim Rosanelli

↑ Grab this Headline Animator

Tuesday, September 2, 2008

100 Pushup Challenge – Finale

Today is my final test for my 6-week 100 pushup challenge. Folks, this is what I’ve worked so hard for – the moment of truth. Can I actually do 100 pushups?

Last week, after performing 7 sets of pushups, I maxed at 70 so I am feeling pretty confident. In seconds, I am going to drop down and see how many pushups I can do.

Here’s the Finale. Drum roll please…

The results are in… 90 PUSHUPS

Okay, I didn’t get to 100 but going from a max 30 to 90 in 6 weeks is impressive. Now, I need to decide if I should repeat week 6 and try it again.

What do you think?

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

Sensei Talks: Tim Rosanelli

↑ Grab this Headline Animator

Monday, September 1, 2008

Vanilla Ice Cream - Some Labor Day Fun

The summer is coming to a close. I watch my diet fairly closely, but every week, I enjoy a free day, usually Sunday, which I eat anything I want.

This week, I figure this is a great time to break out the ice cream maker and make some ice cream for my free day. You can substitute some of the higher fat ingredients for lower fat options but for my free day, I didn’t bother.

Ingredients
1 cup whole milk, well chilled
¾ cup granulated sugar
2 cups heavy cream, well chilled
1 – 2 teaspoons pure vanilla extract, to taste

In a medium bowl, whisk the whole milk and the sugar until the sugar completely dissolves. Stir in heavy cream and vanilla. Pour into ice cream maker and run for 45 minutes. Place the ice cream into an air tight container and let ice cream firm in the freezer for 2 hours.

Enjoy your FREE day!