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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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Wednesday, October 29, 2008

Creating Momentum in Your Life

There's two types of momentum - backward momentum and forward momentum. Remember if you’re not growing, you’re wilting. Creating forward momentum is not about luck so much as it’s about thinking and doing the right things.

This year has been one of the greatest years of my life. Once you get momentum rolling it’s like coasting downhill. So how do you creating momentum in your life…

Detox your mind – Remove and challenge any negative thoughts that constantly poison your mind. Take a break from negative thoughts and allow yourself to say positive things. Don’t let negative thoughts put the brakes on your momentum.

Be Thankful – More gratitude I feel, the more positive I feel. Every day, I think of a list of things I am thankful for today. Do this for a week and you will start to truly feel blessed. It will propel your momentum forward.

Create a Positive Picture – Picture your greater self - 1, 2, 5 and 10 years in the future. Keep this vision in your mind at all times and it will happen. This positive picture will accelerate your momentum.

Play the Part
- Smile, stand tall, and walk firming. Instead of letting life act on you, act the part and write your own script.

Develop Inspiring Goals – Write your goals down. The goal that you write should inspire the passion in you when you look at them. If you are a visual person, create a vision board and look at it every day. Click here for more information about vision boards.

Follow these simple steps and I know that you will see great abundance. I believe that the next year will be the greatest year of your life. You are on the increase and spiraling higher. Your best years are still coming!

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

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Tuesday, October 28, 2008

60 sit-ups in a minute challenge - Week Five

This weekends 60 second sit-up test, I performed 62. I am striving for 70 sit-ups in a minute on the final test. 70 sit-ups will beat my lifetime high of 68 that I did in 6th grade on the Presidential Physical Fitness Test.

Week Five day 1 was tough. The final set of sit-ups for 90 seconds took me to failure. These 90 second sets should really build my endurance for the final test.

How is everyone doing on their challenge? If you want to check it out, go to http://60situpschallenge.blogspot.com. If you want to get added to the challengers list e-mail me at trosanelli@maximpactkarate.com.

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

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Monday, October 27, 2008

Seared Scallops with Balsamic Butter

My wife, Ester, sent me an e-mail with this recipe. I couldn't resist making it this Friday.

It turned out terrific except I forgot to add the Rosemary.

Ingredients
6 slices of prosciutto, halved
6 sea scallops
1 tablespoon olive oil
Fresh Rosemary, finely chopped
1 tablespoon balsamic vinegar
1 tablespoon butter
Salt and pepper

1. Bring a nonstick skillet to medium heat.
2. Wrap each scallop with a slice of prosciutto. Secure with a toothpick and season with salt and pepper.
3. Add oil to the pan. Saute the scallops, turning once, until center is just cooked through. Remove from the pan and set aside.
4. Lower the heat to low and add the vinegar. Let reduce slightly then mix in butter. Season with rosemary, salt and pepper. Serve over scallops.

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

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Thursday, October 23, 2008

Are you Racially Biases? Take a Test

I was reading Tim Ferriss's Blog and he directed readers to take the Harvard Implicit Association Test (IAT) for race. It's a real eye opener. I bet you come up as racially biases, regardless of your race.

I guess the point of the test is just like many feelings, we display biases - even if they are subconscious. Just like feelings of anger, we choose are response to these feelings and biases. We need to fight and constantly monitor them.

True mastery does not lie in having no feelings or biases but choosing our response to them.

They had a gender test, too. I guess that one's next.

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

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Wednesday, October 22, 2008

Most Common Childhood Fears

In our leadership class, we are in a section called "Finding Courage in Fear." We started talking about a list of the Most Common Childhood Fears. It seems very appropriate conversation for the Halloween season.

I thought it would be interesting to post them in order from the greatest fear to the least.
  1. Spiders, Snakes, and other creepy crawlers - 19
  2. Heights - 17
  3. Death - 15
  4. Clowns, and other costumed people - 14
  5. Alone in the Dark - 8
  6. Lightning/ Thunder - 7
  7. Public Speaking - 4
  8. Roller Coaster - 4
  9. Doctor Shots - 3
  10. Kidnapped - 3
  11. Elevators - 3
  12. Losing things - 2
  13. Being Late - 2
  14. Being left out - 2
Okay, this is the list that our students came up with. Today, we will talk about how to find courage to face their fears.

So I want to know, what is your greatest fear? How do you find courage to face your fears?

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

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Tuesday, October 21, 2008

60 sit-ups in a minute challenge - Week Four

Okay, I am onto week four of my 60 sit-ups in a minute challenge. Week three, I really felt it in my abs and my ab strength continues to increase.

At the end of week four, I need to perform the 60 second test again. I need at least 41 sit-ups in a minute to remain in column 3. Looking ahead to week five, it looks very challenging with 3 sets of almost 30 curl-ups and the maximum set 90 secs long.

How is everyone doing on their challenge? If you want to check it out, go to http://60situpschallenge.blogspot.com. If you want to get added to the challengers list e-mail me at trosanelli@maximpactkarate.com.

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

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Monday, October 20, 2008

Gnocchi

Gnocchi is a favorite with my family. This is a plain Gnocchi recipe without egg and very simple to prepare.

Gnocchi is plain and usually topped with sauces to add additional favor. I got this recipe from Allrecipes.com here. I used cake flour instead of all purpose flour because it gives them a lighter texture.

INGREDIENTS
  • 8 potatoes
  • 2 tablespoons butter
  • 2 cups all-purpose flour
DIRECTIONS

1. Bring a large pot of salted water to a boil. Drop in potatoes and cook until tender but still firm, about 15 minutes. Drain, cool slightly, and peel. Mash potatoes with fork, masher or in ricer. Place in large bowl and make a well in the center. Put butter in well and allow to melt. When mashed potatoes have cooled, knead in enough of the flour to make a soft dough.

2. Divide dough into fist-sized portions. On a floured surface, roll each portion into a long rope. Cut the ropes into one-inch pieces. Roll each piece with a fork for a distinctive texture.

3. Bring a large pot of lightly salted water to a boil. Drop in gnocchi and cook for 3 to 5 minutes or until they float to the top; drain and serve with tomato sauce.

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

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Saturday, October 18, 2008

Patience is a virtue and it’s effective

Last week, we adopted a new dog - a Weimaraner named Izzy. Actually, she’s very familiar to us because it’s our son’s dog. His roommates were complaining about her whining in her crate. In addition, Dan has one more surgery and chemo for his cancer. After the surgery, he’s staying with us while he recovers. We felt that having his dog with us while he recovers would be therapeutic.

We had our dog trainer, Marge, help us get Izzy socialized with other dogs and teach us how to handle four dogs. So, while dog training with Marge, I realized one thing about dog training is that, it really takes a lot of patient.

Sometimes the best thing to do is just to sit and wait until the dog gets into the mental state that you want and then you can continue along your way. My impatience is my own enemy because I am always on the go and want to plow forward.

You know, for the most part, what I do with the dogs is good, but my constant rushed state affects the discipline of my dogs.

What I really love about dogs is that they are a perfect reflect of your current mental state… a perfect measure of your leadership skills. If I am anxious and rushed, they are anxious and rushed. If I am excited, they get excite – dragging me around the neighborhood. Being around dogs most of the time helps me constantly monitor my emotional and spiritual mindset.

One of the most interesting drills, Marge made me do, is giving commands without using my voice – only body language. Amazingly, the dogs responded more to my body language than my voice.

In the end, I found the patience is not only a virtue, but it’s effective too

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

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Wednesday, October 15, 2008

West Point Way of Leadership - Reward yourself

I am currently reading the The West Point Way of Leadership. It states that the best followers are self-motivated and they don’t always wait for people to tell them good job. In fact, a job well done should be its own greatest reward.

This chapter reminds me of a story from my own life...

When I was about in elementary school, I had a friend who’s dad gave him $5 for an A, $3 for a B, and $1 for a C. I thought this was great so I asked my dad if he would pay me for my good grades. He laughed and wisely told me that I am getting good grades for myself, not for him. You know what, he was right. I continued to get excellent grades so that I could work towards my goals and finding my dream job. I always found ways to reward myself for great efforts instead of seeking approval from my parents.

What do you think happened to my friend?
Well, once he got older and his dad didn't give him money anymore, his grades slipped once the reward was gone. This friend of mine totally lacked self-confidence in himself and displayed little self-motivation. He also developed a victim mentality and tended to blame circumstances for his difficulties. Instead of rising to the challenge, you would shrink to the situation.

Maybe, getting some money would have been great, but the valuable lesson, I learned about rewarding myself, was a hundred times more valuable.

Thanks dad!

The West Poin Way of Leadership is a brilliant book that I have been taking content from and teaching it to my leadership students.

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

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Tuesday, October 14, 2008

60 sit-ups in a minute challenge - Week Three

Okay, this is my third week into the 60 Sit-ups in a minute challenge. My abs are feeling it today.

This weekend, I did the the 60 second sit-up test to see my ranking for Week Three and I achieved 60 sit-ups in a minute! I am so excited about these results. I went from 38 sit-ups on the initial test to 60 sit-ups in two weeks.

Although I completed the challenge, I decided to continue and see if I can reach 70 by week 6. Week Three starts to get more challenging than the previous two weeks.

Do you want to join in on the challenge? Go to http://60situpschallenge.blogspot.com and check it out.

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

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Monday, October 13, 2008

Be a Creator of Value

Many people ask what do I do most of the day. Our karate program runs at nights leaving me most of the day. My schedule allows me to work in a creative mode. I spend most of my days creating extra value to ours lives…

Most recently – I wrote and designed a fitness program called the 60 situps in a minute that I made available free at http://60situpschallenge.blogspot.com. The site already has many challengers working towards better core strength and health. I received an e-mail from Sagan at livinghealthyintherealworld.blogspot.com and she increased her crunches from 40 to 64 in a minute. Making her the first to complete the challenge.

Blogs are another method of creating huge value for readers. The best part about blogs is that they’re more personal. Are you having financial problems? Well, you can find bloggers writing about their struggles with money and their journeys towards financial security. Need some fitness partners? There’s plenty of them writing about their fitness journeys.

Writing lesson plans – I continual write new karate lesson plans. Right now, I am writing material for our new leadership program. Our leadership program becomes more and more robust as I continue to write. The great thing about the leadership program is that the material is a reminder of the qualities that I want to continue to develop.

What’s next? I am putting a breakfast planner together. It will use some of the breakfast recipes that I post and come with a shopping list to easily shop for your breakfast menu every week.

Most of these things, I do to create value in people's lives.

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

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Thursday, October 9, 2008

De-evolution and the Devil’s Advocate

In college, I took an evolution class. Dr. Hunter presented the question one day “Is the human race evolving forward?” Everyone raised the hand saying “yes”. They sited reasons like all the advancements in technology, computers, and medicine (this was before cell phones and the internet so I can only imagine what they would said now).

In the class, only one student raised their hand for “No” – the Devil’s Advocate. You guessed it, that student was me. I even remember the look of disguise on everyone’s face. How dare I suggest that human kind is not moving forward? I heard a guy two rows back on my right call me an idiot under his breath. My argument was that medical science allows people to live longer even with genetic disorders therefore prorogating the genetic disorder. Well luckily, the professor agreed and said that one famous geneticist predicts that humans by 2100 will be genetic monstrosities.

Fast-forward 15 years to today…
I feel a little different about this issue. With over 80% of American overweight, I think the issue has more to do with society we live in. We are becoming monstrosities with our own lack of self-control. At the current trend, I believe Americans are in a health crisis. At this rate, the question is will the average American become so unhealthy that medicine will not help and our health care system can’t support.

I think Roger L. De Haan book title explains it best – We don’t die, We kill ourselves. Our best defense is to raise our standard of health. Karate is a perfect weapon in this health crisis because we teach self-control but also, provide a health dose of exercise. Help yourself fight the battle against this impending health crisis.

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

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Tuesday, October 7, 2008

60 sit-ups in a minute challenge - Week Two

Wow! my new 60 sit-ups in a minute challenge website is getting hundreds of visitors per day. Many people are on-board and taking the challenge.

Are you up for the 60 sit-ups in a minute challenge? Visit the site at 60situpschallenge.blogspot.com.

With some of the feedback, I continue to make improvements to the site. You will notice that now the max set gives you a time limit. These sets are to test your speed once you're already tired. So really pump out those sit-ups during the max set.

I am in my second week of the situp challenge. Every day, I feel a good burn in my abs, but it's not something that I can handle. At the end of the week, I perform my test to see where I fall for week three. Week Three looks a little more challenging.

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

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Monday, October 6, 2008

Eggs in a Basket

Here's a health swing on a morning breakfast classic.

Ingredients
1/2 cup Egg Beaters
Whole Wheat Bread
Butter favored Pam
Salt
Pepper

Cut a hole in the center of the whole wheat bread. Spray Frying Pan with Butter-favored Pam. Cook one side of the bread for a minute with the removed "hole" on the side. Spray hole in with Pam and slowly pour in the Egg Beaters. Season top with salt and pepper. Cook until eggs are partially done. Spray top half with Pam and flip. Cook other side until eggs are done. Enjoy.

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

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Thursday, October 2, 2008

Turning Negative Self-talk to Positive Self-talk

Last week, I listened to Lee Milteer, author of Millionaire Mindset program, speak at the convention. I even got to meet and talk to her before she spoke. What a fantastic speaker! I am a personal development junkie and she's right there at the top of my favorites.

Lee gave a grim statistic that 80% of our self-talk is negative. That's 80% of our lives, we're beating ourselves up with self-blame, guilt, regrets, and worries. It's amazing that with this much negativity we can function on a daily basis.

Well, I am a very positive upbeat person so I thought I give you some tips today to help keep you in that positive mindset. It's definitely a daily fight that is well worth winning.

Turning Negative Self-talk to Positive Self-talk
  1. Exercise - Nothing makes you spiral downwards quicker than not enough exercise. I find simple things like walking my dogs in the morning transforms my mood instantly to the positive. It's a know fact that exercise release endorphins in the brain that create a sense of well-being. After a good karate workout, everyone's spirits run high.
  2. Nutrition - When our blood sugar sinks, our mood follows. Eating 5 -6 small meals throughout the day helps keep our blood sugar in check and wards off the blues.
  3. Water - The US military did research on civilians and found that 80% of the US population suffers from dehydration and all the symptoms - fatigue, weakness, headaches, etc. Why suffer? Just drink more water.
  4. Celebrate - Dwell on your successes and forget the failures. Our failures happen so we can learn - learn the lesson and move on. Create a positive mood by dwelling on your successes. I keep a victory journal and write down all my personal successes. Or... just sit quietly and re-live all your successes in your mind.
  5. Self monitor - 5 to 6 times per day ask yourself "What am I think about?" "Am I thinking negative thoughts?" If you're thinking negatively, use any strategy to change it to the positive. Self-awareness is half the battle.
  6. Peer Group - Watch out for energy vampire - you know those people that constantly barrage you with negativity. Avoid them at all cost. If you are exposed to these people, remember that feelings are contagious and let the feeling flow through you but don't take the feeling on yourself. Find a peer group of like-minded, positive, and energetic people to hang out with. Remember what Jack Canfield says, "You will become the average of the sum of the 5 people you spend the most time with."
  7. Challenge - If negative self-talk happens, challenge it. Play the devil's advocate to your negative self-talk. Give yourself a sound argument for thinking positive instead of just letting the negative become your default.
Thanks Lee Milteer for such a terrific and motivating speech!

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

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Wednesday, October 1, 2008

Masterminding in Clearwater

Last week, I attended NAPMA's Extreme Success Academy. It was a great event. I was able to discover areas to improve and learned lots of material to bring back to the school.

I went to the event thinking that I would not know anyone. To my surprise, I had many people that knew me from my writing. I meet many other school owners because of my writing and many of them were picking my brain about school operations. At the round table discussions, I ended up with a brunch of people at a table asking me questions.

Looking back on the event, I believe the most important thing is the whole concept of Masterminding. Because it's so important to surround yourself with like-minded people. I realized many years ago that our students don't keep coming to class to learn karate so much as receiving top-notch mentoring.

Jack Canfield said "You will become the average of the sum of the 5 people you spend the most time with." Well, our martial arts program provides the opportunity to elevate the level of the 5 people you spend the most time with.

In the book Think and Grow Rich, Napoleon Hill discusses the importance of this concept. The idea is so simple. Just surround yourself with the people who are producing the results and successes that you want to experience and it will happen!

I see perfect examples of the masterminding effect all the time in my karate classes. When a 5 year old graduates from our Little Ninjas program, they move into our youth karate program. Almost over night, the 5 year old starts acting like the other 9 year old's in the class. If you put a 9 year old in class with 12 year old's, the 9 year old begins to act like a 12 year old. If you put adults with like-minded adults, suddenly the group grows together. In fact, almost every new adult entering our program, in the first three months, receives a substantial raise or promotion at work. Why? It's the masterminding effect.

Masterminding is where the true value of our martial arts program lies.

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

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