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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
60situpschallenge.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
timrosanelli.blogspot.com
60situpschallenge.blogspot.com

Sensei Talks: Tim Rosanelli

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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
timrosanelli.blogspot.com
60situpschallenge.blogspot.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
timrosanelli.blogspot.com
60situpschallenge.blogspot.com

Sensei Talks: Tim Rosanelli

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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
timrosanelli.blogspot.com
60situpschallenge.blogspot.com

Sensei Talks: Tim Rosanelli

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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
(215) 249-3532
www.maximpactkarate.com
timrosanelli.blogspot.com
60situpschallenge.blogspot.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
60situpschallenge.blogspot.com

Sensei Talks: Tim Rosanelli

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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

Sensei Talks: Tim Rosanelli

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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
60situpschallenge.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
60situpschallenge.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
60situpschallenge.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

Sensei Talks: Tim Rosanelli

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