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Wednesday, March 30, 2011

Kidney Bean Salad for the 4-Hour Body Diet

The 4-Hour Body Diet requires beans as your main source of carbohydrates. I learned that I tend to avoid beans as a carbohydrate source and that I should add them more often as a healthy source of additional protein and carbohydrates.

The kidney bean salad is a great compliment to any meal.


16 oz. dry kidney beans
1 red onion, diced
1 green or red bell pepper, diced
2 large tomato, diced
2 cup cilantro, rough chop
6 garlic cloves, minced
4 tbsp. olive oil
2 tsp. red wine vinegar
salt and fresh black pepper to taste
2 lemon or lime

Follow instructions on the package to prepare the Dry Red Kidney Beans. In large mixing bowl, combine all ingredients. Garnish with cilantro. Serve as a side dish.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532

Monday, March 28, 2011

High Protein Strawberry Smoothie with Whey Protein - Post Workout Shake

Click Here if you can't see the video:

This is a great post-workout Whey Protein Shake. I add whey protein powder supplement and Chobani Yogurt as a thickener to boost the protein level.

1 cup Plain Non-fat Chobani Yogurt
1/2 Low Fat Milk
8 Frozen Strawberries
One Scoop Vanilla Whey Protein

Blend all ingredients and enjoy.

This shake has 52 Grams of Protein!

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532

Wednesday, March 23, 2011

Thrashing Ground and Pound MMA Interval Training Workout -- 8 minutes

Click Here if you can't see the video:

I am really pumped up about this workout. It's a Ground and Pound Mixed Martial Arts Workout. We have our heavy bag on the floor. When you do the Ground and Pound on the heavy bag on the floor, there's more resistance because it can't swing.

For this home workout, you'll need a heavy bag and your Gymboss timer.

Check below for a link for the Gymboss

Workout Breakdown
Set your Gymboss timer Interval Timer 8 rounds of 15 sec work and 45 sec rest.
Round 1 -- Ground and Pound Straight Punches
Round 2 -- Alternating Side-to-Side Heavy Bag Pushups
Round 3 - Ground and Pound Hook Punches
Round 4 -- Burpees
Round 5 -- Ground and Pound Dropping Elbows
Round 6 -- Sit-up Punches
Round 7 - Ground and Pound "Go Hog Wild"
Round 8 -- Mountain Climbers

Post-Workout - This workout had me sore for days afterward.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532

Wednesday, March 16, 2011

Home Kickboxing Heavy Bag Workout Routine -- 6 minutes

Click Here if you can't see the video:

Today's 6-min kickboxing workout routine on the heavy bag.

For this home workout, you'll need a heavy bag and an interval timer. I use the Gymboss

Check below for a link for the Gymboss and the Workout Breakdown.

Here's the highlights of the workout.

Workout Breakdown
Jab (30 sec)
Jab-Cross (30sec)
Jab-Cross-Hook Punch (30sec)
Jab-Cross-Hook-Cross (30sec)
Lead leg Round Kick (30sec)
Jab-Cross-Hook-Cross-Lead leg Round Kick (30sec)
(Repeat on other side)

Set your Gymboss timer for 12 rounds of 30 second intervals.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532

Monday, March 14, 2011

Achieving Tremendous Results with The Researcher’s Mindset

BeakersMost people know me now as a Karate School Owner and Sensei, but what most people don’t realize is that my education and work background is in science. My forte is in statistic, research and analysis.

So, it shouldn’t surprise you that…I approach my life as a big experiment – a work in progress.

Over the years, I have self-experimented in almost every area in life. I experimented with many different diets and training regimens…. Currently, I am trying a slow carb diet and testing a simple training regimen with dumbbell swings (I’ll explain later in another post)

Our karate school started based on me wanted to experiment with different karate theories and methods. I’ve experimented with different curriculum and teaching methods to find the best one. Currently, I conduct thought experiments on YouTube and use Facebook to test ideas.

It’s life hacking in its purest form. I love having a researcher’s mindset because the outcome pass or fail doesn’t matter. In science, a failed hypothesis is as valuable as a passing hypothesis. When asked about failure, Thomas Edison said, “I have not failed. I've just found 10,000 ways that won't work.” Every failure is a success, too!

After years of self-experimentation, I’ve found that most of life is counter-intuitive ~ meaning that the best results stem of doing the exact opposite of what you would think would work and what most people tell you to do. The results speak volumes but the mechanisms behind the results are veiled and aren’t always clearly understood.

Developing your Researcher’s Mindset
1. Test assumptions – Have you ever said something won’t work before trying it? Instead of assuming something won’t work in advance, test it on a small scale. Most people make huge assumptions that hurt them in the most important areas of business/ jobs, money, and health. For example, when my wife and I went to purchase a house a few years ago, we assumed that the real estate agent would advise us on the amount of money we could afford to pay for a house only to find that they tried to sell us a house that would leave us house poor. 

2. Look past self-limiting beliefs – Self-limiting beliefs are things we believe are true about ourselves. For example, for years, I thought that I was not a good artist. I challenged this belief and made an effort to learn how to draw. I found I was wrong all these years. Read more about it here…

3. Create a new theory – This is the fun part. Now, attempt to guess what will happen in your life experiment. Then, set up a simple life experiment to see if the results match what you thought. 

4. Measurable results – You need an unbiased system of measuring the results of your theory. Determining a measuring system is important not only test results but will keep you focused.

5. Suspension of Disbelief – We have a tendency to form pre-conceived notions about life based on our previous experiences and disbelief anything to the contrary. Suspend this disbelief and disassociate yourself from the outcome. Try and step back from the outcome of your experiment. See the whole picture. I guarantee that you will achieve some results or find some great discovery from your efforts even if it’s not the results you wanted.

6. Pass or fail you win – Remember, knowing what doesn’t work is almost as important as finding out what does. For example, I would have plenty of people try to sell me advertising for our karate school. I decided to try it out, but purchased a separate phone number to track response rates. I found that the responses were almost non-existent. Although I would have loved for it to work well, I save thousand of dollars removing the guesswork and finding out the exact results. It also gives me firm footing for saying “No” to future inquires. 

Last thought is to enjoy the process.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532