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Cooking With Sensei – Grilled Salmon with Broccoli and Brown Rice

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Cooking With Sensei - Grilled Salmon with Broccoli and Brown Rice

Here we go again with a power packed meal plan for all you 90 Day Challenge folks!  If you’re anything like me, you’re getting more and more more excited with every week that goes by because you know results are happening! This week we’re going to be making a well balanced meal of grilled salmon with broccoli and brown rice which  balances a protein and carbohydrates that tastes good and can be done from start to finish in less than 30 minutes! Here we go! 

Grilled Salmon with Broccoli and Brown Rice

Today we are putting together grilled salmon with brown rice and broccoli. This meal literally takes less than 25 minutes! 

Start by portioning out the fish to prepare it for the grill and then boil water for the broccoli. Make sure not to leave it in too long as to not let it get mush.  Pro Tip: Use a rice cooker for meal prep days. To add some extra flavor in the rice, use 1 cup water and 1 cup vegetable stock per every  1 cup of rice.   When your grilling your salmon don’t turn it over too soon, wait for the for the sides of the fish to start showing signs of being cooked, this will help keep it together and look nice on the plate.  When everything is done, it’s time to plate.  

Sensei’s Tips

Tip: Add Veggies To Every Meal! 
By adding veggies to your meal you increase the nutrients your body needs to run. Now that you’ve hopefully increased your workouts, your body will require more nutrients – veggies are a quick and easy way to give your body fuel! 
Here’s three ideas on how you can sneak in more veggies:
  • Make a Green Smoothie: Go green and add several serving of veggies to your diet by drinking a smoothie in the morning. Start with Kale, spinach or salad greens for a base and add some sweetness with fruit to keep your blood sugar stable like bananas, berries or apples.
  • Snack on Veggie “Chips”: If you’re a snacker, this is the perfect fit for you! No we’re not talking about the store-bought ‘healthy alternatives’ to potato chips, but actually thinly sliced vegetables. There’s two easy ways to enjoy these fresh and raw or you can bake or dehydrate them until they crisp up. Some popular choices are beets, taro root, carrots, jicama or sweet potatoes. If you want to increase your fullness, enjoy these with some protein or fat, like a full-fat yogurt dip, piece of organic cheese, or some nuts.
  • Soups, Soups, Soups!: Vegetable soups are great and easy ways to add any and all vegetables you have. You can add a variety of root vegetables, greens, and whatever seasonal vegetables you love to make it a heftier and satisfying soup. It’s also a good way to clean out your crisper drawer at the end of the week.

It takes self discipline and motivation to keep a diet on track.  I believe in you so you should too. 

Check me out on on IG at @tsmmaglendale  | @chris_iavarone and make sure to tag your healthy meal photos with #My90Day

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Cooking With Sensei – Filet Mignon & Grilled Vegetables

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Cooking With Sensei - Filet Mignon with Grilled Veggies and Smashed Potatoes

Who’s still pumped for the 90 Day Challenge?! We are! On this week’s episode, we’re going to take a regular meat and potatoes dish and add a tasty and healthy twist. Remember, eating healthy shouldn’t be boring – by cooking clean, concentrating on portion size and choosing the right ingredients, our recipes will be both flavorful and satisfying – so lets, get to it!

Filet Mignon & Grilled Vegetables

Their is no doubt that we are busy people, but that doesn’t mean we can’t cook a healthy tasty meal.

Filet mignon with some delicious mixed veggies. We have some zucchini, fresh squash and some tasty smashed potatoes.  

First let’s start by seasoning the meat with some salt, pepper, and olive oil. Be sure rub it in on both sides and set it off on the side to rest at room temperature.
Next let’s cut up the onions and get those in the sauté pan, while that’s going, start cutting up the zucchini and squash and throw those in with the onions. Now it’s time to get your potatoes in the boiling water so they can cook while we go outside to put the steaks on the grill. As fast as this is happening is as little time as it takes to meal prep. Try to keep you eye on the grill at the same time your working on those veggies.
Once everything is cooked, it’s time to plate in your fancy meal prep containers.

Sensei’s Tips

Tip: Don’t weigh yourself everyday, focus on how you feel.
There is so much more to health than the number that shows up on the scale. Watching the numbers go up and down on a daily basis can do more harm than help.
Here’s a couple of things to keep in mind:
1. Your Body Composition Changes: Your body composition is not the same as your body weight. By participating in regular exercise your body composition changes meaning the ratio of fat to muscle decreases. Essentially, when you’re getting stronger the number on the scale increases. Gains, baby!
2. The Scale Doesn’t Equal Health: A thin person can be more unhealthy as a heavier person (and vice versa). Losing weight is a bi-product of being healthy. Engaging in a  consistent exercise regiment and disciplining yourself to a healthy diet will help you reap the benefits. 
3. There are more effective ways to measure fitness:  Do less minding the scale, you focus on other factors  to clue you in on your progress.  How you sleep at night, how alert you feel when you wake up every day and how your body feels after eating a hearty meal are all key indicators on your fitness journey. Remember that we’re here to feel better not worse! 

Keep grinding and i’ll see you next week! 

Check me out on on IG at @tsmmaglendale  | @chris_iavarone and make sure to tag your healthy meal photos with #My90Day

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Cooking With Sensei – Chicken & Gluten-Free Brown Rice Pasta

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Tiger Schulmann's Martial Arts | Cooking with Sensei Banner
We’re off to the races with this year’s 90 Day Challenge! Last week we talked about grocery shopping and this week we can talk a little bit about some meal prep tips to keep your healthy eating
on track and of course, make your life easier.  For our first meal of the 90 Day Challenge, we’re going to making chicken with gluten-free brown rice pasta.

Sensei’s Tips

Tip: Get yourself some good containers that will withstand the daily grind on the go! 
Prepping for the week, I like to use chicken breast in my meals a lot during the challenge and today we are going to a simple chicken breast recipe and make it more exciting with some spinach, tomatoes,  garlic,  and some brown rice pasta.  Brown rice pasta is gluten-free and is perfect for those of you that can’t have gluten in your diet. 

Chicken & Gluten-Free Brown Rice Pasta

First I take some organic chicken breast and rinse it off before marinating it in Italian dressing. For more flavor marinate your chicken at least one hour prior to cooking. (The longer you can wait, the better the taste!) Next focus on the  work on the parts of the meal. Start your water for the pasta and then cut up the tomatoes and garlic to throw in the spinach. Sauté the garlic and tomatoes and the spinach together. Next grill your chicken either on a outdoor BBQ or a stove top grill.  Once everything is ready combine and plate. 
When you eat clean and simple it makes everything better.  Remember you got this!  Remember to stick to portions – smaller meals packed with the right ingredients help to fight the hunger.

Follow me every week to stay motivated. 

Check me out on on IG at @tsmmaglendale  | @chris_iavarone and make sure to tag your healthy meal photos with #My90Day

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Chris + Maddy’s 90 Day Challenge

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Tiger Schulmann's My 90 Day Challenge with Chris & Maddy introduction and interview

New Year’s resolutions are weak, and diets suck. These 8 words started it all.

For the past 4 years, Chris and Maddy have been working side by side for a marketing agency in New York’s beautiful Hudson Valley. Though there’s nearly 20-years between them, they instantly bonded over music, photography, and pop culture on a company hike in the Catskills. From that point on, they’ve worked closely on various creative projects, and are always looking for new and innovative ways to tell a story. They once came up with an entire marketing campaign around missing socks—that’s right—missing socks. It wasn’t practical, but it laid the groundwork for their unconventional, yet creative process.

Their latest creative endeavor started off with a few beers, a plate of hot wings, and a conversation about a recent experience at Tiger Schulmann’s Challenge of Champions.  As spectators, they had the chance to witness an event like no other. The teamwork, camaraderie, and competitive fire that they saw convinced them that Tiger Schulmann’s is more than just a martial arts organization: it’s a family.  They thought: what better way to fully understand this culture than to embed themselves as fellow students?

From wings and beers to sweat and tears, please give a warm welcome to Chris & Maddy’s 90 Day Challenge.

Before they dive too deeply into the challenge, we asked them a few questions:

  • Why are you doing the 90 day challenge?
  • What are your biggest fears?
  • What do you expect?
  • What are you looking to gain from this experience?


Tiger Schulmann's My 90 Day Challenge notebook with two photos, one woman wearing glasses and one man with two children


So, let’s start off with Chris. 

Chris, why are you doing the 90 Day Challenge?

“I have been looking to find a way to get back in shape. Both of my kids are very active in sports. They have been my inspiration to eat better, get back in shape, and make positive changes that support my overall health. Far too often, we as adults get tied up in the day-to-day grind of life and forget to take care of ourselves. This program will give me the support and accountability I have been looking for.”

What is your biggest fear?

“My biggest fear is regret and the ‘what if.’ As a busy single parent, time is tight. When you push goals out to far, they never seem to happen. I would hate to look up one day and see that my health has been compromised by inaction. By becoming vulnerable and pushing myself outside of my comfort zone, I hope to become a better role model for my kids as well as others like myself.”

What do you expect?

“I hope to learn more about who I am as a person. It has been a while since I have tested my limits. I see the 90 Day Challenge as a way to do just that. I am targeting short term goals like planning my next meal or next class objective. It also gives me a target to hit 90 days out. I expect that along the way I will become a more focused and driven person that can commit to a plan and follow through successfully. I hope I will learn something about myself that I have never considered along the way.”

What do you want to gain from this experience?

“I hope to gain better eating habits, overall strength, focus and endurance that I can carry with me for life.”


Let’s ask Maddy the same questions:

Maddy, why are you doing the 90 Day Challenge?

I’ve had the same gym routine for the majority of my ‘adult’ life, and I’m tired of giving up on it every year (in the 2nd week of January.) I would like this “new year new me” mentality to stick, but I need help finding a fitness regimen that is as addictive as eating wings and watching Black Mirror. I’m doing the 90 Day Challenge in hopes to better myself mentally and physically.”

What is your biggest fear?

“My biggest fear would be giving up after the 90 days. Like many millennials, I live for instant gratification, and if I don’t see results, I get discouraged. I doubt that I’ll give up, though. As an outsider looking in, I’ve witnessed the dedication and passion that Tiger Schulmann’s students put into their workouts, and it will be hard not to adopt that infectious drive.”

What do you expect?

“I expect to be pushed to my limit, and it’s something I’m looking forward to. I’m also expecting to hurt after the first few weeks, in places I didn’t know existed.”

What do you want to gain from this experience?

“I would like to become stronger and develop new eating habits. I’m one to fall back into the same routine after a while, so I’m hoping “Cooking with Sensei” will help me find a good balance. I expect to become a lot more focused. And last but not least,  I’m expecting to become part of something bigger than myself. ”


As they begin this 90 Day Challenge, you will have the chance to follow along with Chris and Maddy on their life-changing journey. They’ll talk about their strengths, weaknesses, goals, and aspirations all while sharing what they learn along the way. Keep up with them by watching Tiger Shulmann’s Instagram Stories, tuning into Instagram TV  for a weekly recap, and following them on YouTube.

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Cooking With Sensei – Grocery Shopping For The 90 Day Challenge

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Grocery Shopping For The 90 Day Challenge with Cooking With Sensei
Welcome to our first video for this year’s 90 Day Challenge!  Our goal is to get better results this year by shopping smarter and prepping better quality meals! When you start out it could be overwhelming in the beginning but know it gets easier with some practice.  

90 Day Challenge: Trusting The Process

Kicking off this year’s 90 Day Challenge, its important to talk about “the process”.  The process describes things changes that you will start to see and feel over the next three months.  People spend billions of dollars every year in products by companies that promise them a quick and easy way to transform your body without hard work or sacrifice.  But like they say, if it’s too good to be true, it might be. 

The Goal Of Cooking With Sensei 

One of the goals of Cooking With Sensei is to encourage and educate that to get healthy, you don’t need  to depend on outside food sources, or meals that are either frozen or packed by a stranger.   Put very simply,  we’re helping you take control of what you eat.  By focusing on prepping, planning and cooking clean – we don’t have to spend a ton of money on purchasing pre-packed meals  or concentrate on counting points. By following a plan and sticking to it, we are here to help you because you’re going to know what to eat, when to eat, and learn the importance of why were eating it.  

If you know me, you know that I love to eat. But the thing I love more than eating is teaching people how to prep, cook and eat fresh healthy colorful meals on a daily basis that will earn the same (if not better) results. 

There is no starving yourself or skipping meals in this program. Instead, we focus on eating 4-5 small meals that YOU made (and enjoy) without ever having to deprive yourself of a meal or consider going into starvation mode.   Remember this, if you burn more calories than you consume and you’re gonna lose weight..  

The Importance Of Food Shopping

Here’s a quick and easy secret about grocer shopping. When you get to the super market, focus on shopping on the perimeter of the supermarket. The outside of any grocery store is where you will find the fresh food. 

When I go shopping, I always start by picking out my fruits and vegetables – this is where the vitmains and nutrients (and color) for any meal come from.  As I’m move around I concentrate on my proteins – a I stop at the seafood department and then make my way to the meat department to pick up my chicken, ground turkey and lean beef.   Lastly, I swing around to the eggs and dairy aisle.    I usually don’t have to go in the middle of the store except for my brown rice, rice cakes, quinoa and spices.   Once I have everything I go home and start preparing so that way I’m ready for my next meal.    If you fail to plan, you plan to fail, so prepare those meals and let’s make it the most successful 90 day challenge.

Follow me every week to stay motivated. 

Check me out on on IG at @tsmmaglendale  | @chris_iavarone and make sure to tag your healthy meal photos with #My90Day

Tiger Schulmann's Martial Arts | Julio Arce Promotion

Sensei Julio Arce Receives Promotion

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Congratulations to Sensei Julio Arce (TSMA Bayside) on his recent promotion to 3rd degree black belt! 

Opening Words From Shihan Bryan Gotthoffer

Sensei Julio Arce is more than an instructor. He’s a professional athlete in the ring, a student on the mat, a training partner, but more importantly he’s a good person. Scratch that. He’s one of the greatest people that you will ever meet if you ask anyone who gets to know him.

“Sensei Julio Arce is probably one of the greatest people that you will ever meet in your entire life.” – Shihan Gotthoffer

Sensei Julio Arce receives promotion

Julio’s personable attitude towards his students, his dedication to his craft as a student and an athlete and his altruistic attitude as a training partner put him in a league of his own. 

Sensei Julio Arce celebrating his promotion to 3rd Degree Black Belt

Congratulations Sensei! Osu! 

Learn more about classes at Tiger Schulmann’s Bayside

Tiger Schulmann's Martial Arts | Title Belt

Challenge of Champions 45 Team Champions Announced

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Challenge of Champions 45 Team Champions

Challenge of Champions Team Champions are separated into 4 groups based on student population by school. Congratulations again to all who competed and represented their school and instructors.

Challenge of Champions Team Champions

Challenge Of Champions – Division 1

1st Place – Bay Ridge

2nd Place – Colmar

3rd Place – Elmwood Park

Challenge of Champions 45 Team Winners from Division 1

Challenge Of Champions – Division 2

1st Place – Tottenville

2nd Place – New Dorp

3rd Place – Cherry Hill

Challenge of Champions 45 Team Winners from Division 2

Challenge Of Champions – Division 3

1st Place – Yonkers

2nd Place – Princeton

3rd Place – Wayne

Challenge of Champions 45 Team Winners from Division 3

Challenge Of Champions – Division 4

1st Place – Williamsburg

2nd Place – Stamford

3rd Place – Seaford

Challenge of Champions 45 Team Winners from Division 4

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Cooking With Sensei – Herb Roasted Turkey Breast Cutlets

By Diet and Nutrition, TSK No Comments

Cooking With Sensei - Herb Roasted Turkey Breast Cutlets

Here’s a quick and easy holiday meal without all of the fuss!

Quick & Easy Herb Roasted Turkey Breast Cutlets Recipe

    • Preheat the oven to 375°
    • Rinse turkey breast and pat dry
    • In a small bowl combine the oil, garlic, herbs, salt,pepper and rub the mixture into the turkey breast cutlets. 
    • Transfer cutlets into a roasting pan and roast until the cutlets have an opaque color after 20-30 minutes. 
    • Serve with a healthy side of veggies or a lighter carb. 

Ingredients For Herb Roasted Turkey Breast Cutlets

  • 4 half-inch thick turkey breast cutlets
  • 2 tablespoons of olive oil
  • 4 cloves of garlic crushed
  • 4 teaspoons of chopped fresh sage leaves
  • 2 tablespoons of chopped fresh rosemary
  • 1 teaspoon of salt
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Cooking With Sensei – Purple Sweet Potato Pie

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Cooking With Sensei - Purple Sweet Potato Pie
This week we are going to be taking advantage of one of the most beautiful root vegetables – the purple potato to remake a holiday classic.  We’re spicing the classic sweet potato pie with a little twist. First we’ll substitute sweet potatoes for colorful purple potatoes, and for the grown folks – we’re going to add a shot of brandy which adds another layer of seasonal flavor.

Making your own pie crust could be very rewarding but very time consuming, so in order to save time we used a whole wheat pie crust we bought from the store. This gave us plenty of time to focus on the pie filling. 

Purple Sweet Potato Pie Ingredients

  • 1 ¼ pounds of purple sweet potatoes scrubbed and washed -1 can of low-fat evaporated milk
  • 2/3 cup light brown sugar
  • 3 large eggs
  • 3 tablespoons of melted butter cooled
  • 2 tablespoons of brandy
  • 1 teaspoon of vanilla extract
  • ½ teaspoon ground nutmeg
  • ¼ teaspoon of ground allspice
  • ½ a teaspoon of salt

Sensei Tip: Serve this pie with the dollar lightly sweetened with cream. 

Quick & Easy Recipe For Purple Sweet Potato Pie

  • Start with pricking sweet potatoes all over with a fork and microwave on high until tender all the way to the center 10 to 15 minutes OR If you feel more comfortable baking them in the oven 425 degrees for about an hour until tender all the way to the center.
  • Scoop out the potato into a food processor and discard the skins. 
  • Pulse until smooth and add evaporated milk, brown sugar,  eggs, butter, brandy, vanilla,nutmeg, allspice and salt. 
  • Puree until very smooth scraping down the sides as needed. 
  • Pour the filling into the crust and bake the pie until puffed and just firm in the center for about 50 to 55 minutes. 
  • Lastly let the pie  cool on a wire rack for at least 30 minutes before serving.   
Tiger Schulmann's Martial Arts | Danny Ramirez Promotion

Joshu Danny Ramirez Promoted To Sensei

By Current News, TSK, TSMMA Yonkers No Comments

Congratulations to Joshu Danny Ramirez (TSMA Yonkers) on his recent promotion to Sensei! 

Opening Thoughts From Shihan Tirelli

Observing the evolution from student to sensei is a very special experience. When Danny came to the school, he was a tough kid from good family in a not-so-nice neighborhood. As a student, he was meticulous, hard working and somewhat of a perfectionist; there wasn’t anything asked of Danny that he wouldn’t put his mind to in order to get it done – whether at the school, on the mat or in the ring. The relationship between student and sensei is not a one-way street, as much as I taught Danny, Danny taught me as well. When he began working at the school, he wasn’t there to get paid – it was the training and experience that he saw as invaluable. From his humble beginnings on the farms in Oaxaca to the streets of Yonkers, Danny worked hard, trained hard and fought hard. 

“Students should always try to be better than the teacher.” – Shihan Peter Tirelli

Joshu Danny Ramirez receives Sensei promotion

Danny’s Journey 

Danny Ramirez never envisioned himself teaching martial arts, let alone being a Sensei. If you asked Danny, the senior in high school, what his future held for him – he would’ve told he he wanted to be a gym teacher. After graduating high school, and trying college – he quickly realized that it wasn’t for him. He started looking everywhere for work but nothing came to fruition. When he came to train one day, he asked if he could start working at the gym. Expecting another door to be closed in his face, Danny was shocked when Shihan Tirelli told him that he starts tomorrow. 

From that day forward Danny never looked back. His love for kids and his ambition to be a gym teacher provided great structure in succeeding as an instructor. Danny also had passions to compete as well. If you ask him how it started out, he’d laugh and tell you it didn’t go so well. He started his career with two losses, but used those opportunities to learn and grow and has not suffered a loss since. He is 8-2-1 in kickboxing and still holds an undefeated record in MMA competitions. 

TSMA Yonkers' Danny Ramirez promoted to Sensei

Learn more about classes at Tiger Schulmann’s Yonkers