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Thursday, May 29, 2008

Changing the Conversation with Myself

At the graduation for my Ultimate Black Belt Test, Master McNeil said that he saw a huge transformation in me. The transformation was not physical. I was already in great shape. I did implement many of the UBBT strategies for community development and project based leadership, but this was not my big transformation. My big transformation was that I changed the conversation with myself – my inner dialogue.

How?

Well, the UBBT put me in contact with some of the greats in the Martial Arts – like Tom Callos, Master Dave McNeil, Dave Kovar, Bill Kipp, David Meyer, Chris Natzke, etc. One thing I noticed is that all of extraordinary people I meet had one thing in common – you feel their presence in the room.

Most of my meditation during my Ultimate Black Belt Test focused on developing this same presence. I believe that anyone who met me in the Eco Challenge in Hawaii and then saw me in Alabama the next spring most likely felt the difference. The area where most people felt it was through my journaling. Journaling and writing became my preferred outlet.

So what changed? I changed the conversation with myself. My inner dialogue changed tremendously. I learned to be keenly self-aware of my emotions and feeling. I started redirecting any negative dialogue and act on the negative dialogue in a positive way. For example, if I was concerned about my schools enrollment, I would market my school like a fiend. If I hit a bump in the road, I would reframe the bad situation in find the good in it. If I worried, I would challenge the worried thoughts and let them go.

Because of the changes in my inner dialogue, I find myself living in the now more and maintain a relaxed focus during the day. After the transformation, the surprising thing is every thing else seems to fall in place. The transformation left me with a new sense of brewing self-confidence that people felt.

Do you want to change your life? Focus on the inner dialogue and the rest will follow.

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

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Tuesday, May 27, 2008

Lessons about life from the Dog Whisper - Calm Assertive Energy


I own three dogs. I am fascinated with reading dog-training books because my German Sheppard, Sachi, has always been challenging. She is very dog aggressive so I felt that dog training is very necessary. None of the training books helped me because she is super obedient and listens to all my commands perfectly, sit, stay, heel, etc, but as soon as she sees other dogs, she snaps and goes crazy.

I pick up Cesar Millan’s (dubbed the Dog Whisperer) book, Be the Pack Leader. In his book, he talks about how your dog is a reflection of ourselves and that dog’s natural follow the owners energy. He talks about maintaining a calm assertive energy to influence the dog’s behavior.

Could the problem be me?
I noticed that I tense up went I see another dogs. Naturally, Sachi felt this and was going into protective mode. So, I used his mastering the walk techniques maintaining a calm assertive energy with Sachi and it worked like a charm. It’s the first time she’s walked right by my side and we even walked passed our dogs with no reaction from her.

Okay, I had to take his ideas one-step further.

Would maintaining a calm assertive energy work on people?
We’re not animals, right. The thinking part of our being creates the separation between animal and human but think about the types of people that we find charismatic leaders. We feel this way and they draw us to them more because of this calm assertive energy.

Imagine if we all developed a Calm-Assertiveness. I believe its one of the keys to more peaceful interactions because we tend to respect and trust people with a calm-assertiveness about them.

How to develop a Calm-Assertiveness
  1. Take a Deep Breath – Calm breathing brings about a calm mental state.
  2. Focus on your mission – People focused on an important, altruistic goal attracts attention because of the energy you project. The feeling is one of relaxed determination.
  3. See with Soft Eyes – Instead of seeing things with a hard, narrow focus, see the world with soft eyes. Soft Eyes means expanding your view and using your peripheral vision like viewing a whole picture instead of parts. It also means to see with an un-judgmental eye. Seeing with soft eyes will make you more sensitive to non-verbal cues, reduce self-talk, relaxes muscles, and improves performance in sports.
  4. Develop the posture – Good posture is vital to maintaining and projecting a calm assertive energy. Back straight, eye's forward, head up, and feet rooted into the ground.
  5. Be curious – In the martial arts, we have the concept of beginner’s mind. Look at every situation as if it’s the first time. When we walk into a familiar room like the dojo, we assume that it’s the same old place, but in fact, a million things are different, we are choosing to ignore the subtle differences. Be curious of your surrounding and intentionally notice these subtle differences.
  6. Act the part – Remember a time when you felt powerful, try to call up that feeling again. Or… imagine yourself as a person or character that signifies leadership to you. It could be Bruce Lee or Oprah Winfrey. The idea is to act the part and experience that feeling of leadership then you can pull the feeling up at will.
  7. Walk with purpose – In Tom Hopkin’s audio book, Low Profile Selling, he talks about a poll of people sold on a product. They cited the successful salesperson walk as the reason they purchased, not the presentation. A successful person has a certain walk that creates a pied piper effect that people naturally want to follow.
  8. Visualize your success – Again, this is similar to the acting technique. Close your eyes and see your desired outcome in detail with your minds eye.
  9. Tame you inner dialogue – By creating a calm assertive inner dialogue, it will start to act on the world around you. I use daily positive affirmations to mold the way I think. A great affirmation for this calm assertive energy could state, “I feel confident that I can handle every situation with a calm assertiveness” or “I radiate a calm and assertive energy that positively affects everyone I meet.” I carry 5 self-instruction cards with me and repeat each one as I drive about 5 to 10 times each. Once I feel that I mastered one affirmation, I replace it with another.
By maintaining a calm-assertive energy, you will become a natural leader. People will recognize your qualities just by the way you hold yourself and wish to follow. I noticed a long time ago that my Kid's Karate classes are a direct reflection of my attitude. So if the kid's seem off or unruly, I often look at myself and my inner dialogue instead of blaming the kid's and thinking what is wrong with them.

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

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Monday, May 26, 2008

Breakfast Burritos

This breakfast burritos is a morning favorite. You can wrap the extra burritos in tin foil and stored in the freezer for a quick breakfast. Simply unwrap the foil and microwave at a 50% energy level.

I got this recipe from Enter the Zone.

Ingredients
8 ounces sweet turkey sausage
8 ounces shredded potatoes
1 1/2 cups egg substitute
1/4 cup picante sauce
6 corn tortillas
6 ounces Mexican Cheese

Remove sausage from the package and break up with a fork. Add olive oil to skillet. Cook sausage over medium heat until it is no longer pink. Peel and shred potatoes. Dry them with a paper towel. Add potatoes to skillet and toss frequently until potatoes are cooked, about 8 to 10 minutes. Add egg substitute and turn mixture until eggs are fully cooked. Add picante sauce and mix well. Remove from heat.

Divide sausage-egg mixture into 6 portions. Place one portion on each tortilla and add cheese. Roll each tortilla and serve.

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

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Friday, May 23, 2008

Monthly Challenge – One Hour Outdoors per day

I continue my challenge to spend at least one hour outdoors each day. It’s amazing how much a goal can effect your daily habits.

In order to get hour outside a day, I began to think of new ways to get the outside. I must say that my dog, Sachi, has greatly benefited. I am walking her more. I restarted her obedience training that I stopped ages ago. Yesterday, I walked to the Dojo. I sit and read on the front porch instead of inside. My wife loves that I am tending her flowerbed and my vegetable garden. The list of activities goes on and on that I added to my daily routine.

My days formed into an outdoors adventure. Currently, I spend at least two hours outdoors instead of the hour. It’s easy once you form some outside activities habits.

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

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Thursday, May 22, 2008

Ham and Bean Soup with Vegetables

After Mother’s day, we had left over meaty ham bone so I made this classic recipe from Better Homes.

Ingredients
1 cup dry navy beans
1 to 1 1/2 pound meaty ham bone
1 tablespoon butter
3 stalks sliced celery
1 medium onion, chopped
3/4 teaspoons dried thyme
1/2 teaspoon salt
1/4 teaspoon black pepper
1 bay leaf
4 medium carrots, sliced
3 parsnips, sliced

Place beans in 4 cups of water. Cover and let soak overnight. Drain and rinse.

In the same Dutch oven brown pork on all sides in hot butter over medium heat. Add the celery and onion. Cook and stir until softened. Stir in beans, thyme, salt, pepper, bay leaf, and 4 cups of fresh water. Bring to boiling; reduce heat. Simmer, covered , 1 to 1 ½ hours or until beans are tender.

Remove pork bone. When cool enough to handle, cut meat off bones; coarsely chop meat. Discard bones and bay leaf. Slightly mash beans in dutch oven.

Stir in carrot and parsnips. Return boiling; reduce heat. Simmer, covered, about 15 minutes more or until vegetables are tender. Stir in chopped meat; heat through. Season to taste with additional salt and pepper.

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

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Wednesday, May 21, 2008

Bedminster Elementary School Pet Show Demo

The conditions for our annual Bedminster Elementary School Pet Show Demonstration were tough. It rained the night before so the grass was soaking wet. We had to settle for this tiny area with lots of wood chips. Our demo team pulled through like true warriors and gave it their best shot!

Awesome Job Demo Team!



Oh yeah, we entered Ace, our dojo pug, in the cutest face division and he won 2nd place. I had a great time and enjoyed seeing many of our students there to support us.


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

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Tuesday, May 20, 2008

Change your Student through Project Based Leadership Training

Today, we have a special guest post from my friend and fellow Ultimate Black Test team member, Gary Engels. Gary is a leading Martial Arts Student Leadership expert. He brings his leadership expertise to the public through his National Leadership Team website at www.LeadershipStudents.com.

PBLT is a new form of training your martial arts outside of the dojo. This type of leadership training will help you bridge the gap between what you learn on the training floor (discipline, respect, follow through, commitment...etc) and the actions you take outside of the school. You see, the martial arts are not considered to be a sport (though it can be), but a way of life.

Master Tom Callos of the Ultimate Black Belt Test teaches to replace the words "Martial Artists" with "Human Being" and the words "Martial Arts" with the word "Life". This will give you a better understanding of the core of what the martial arts are all about.

Martial Arts are about perfecting character. Without altruistic training and philosophy, martial artists are just brawlers. Without compassion, martial artists are just street fighters learning to beat each other up. The National Leadership Team (and your schools PBLT program) is about taking the lessons we learn in our martial arts leadership programs and applying them to real world projects and goals. The experience is everything. This experience creates leadership.

The ultimate aim of the art of karate lies not in victory or defeat, but in the perfection of the characters of it's participants" -Master Gichin Funakoshi

Judo, TKD, Jiu Jitsu, Karate, Kung Fu, MMA, XMA, etc... They are all useless in today's society if you are studying the arts just to learn to become a great fighter or a great technical martial artist. The last thing we need in this world is another punch thrown, kick landed, lock applied, or throw executed.

So, use the NLT to expand your awareness of your martial arts training. Begin to participate in (and LEAD) community based projects and Acts of Kindness that make a difference in someone else's life. Stand tall and demonstrate your confidence, respect, discipline, honor, and integrity through you ACTIONS, not your WORDS.

This is what a martial artist has become in todays society.

Author:
Gary Engels is the founder and team coach of the National Leadership Team; a team of martial artists across the country who are dedicated to practicing the principles of the martial arts outside of the dojo and applying them to everyday life. www.LeadershipProjects.com


Friday, May 16, 2008

The Black Belt Success Cycle

Know what you want
Have a plan and a success coach
Take consistent action
Review your progress and renew your goals

This mantra, you hear many nights, echoing through our karate school, as the student’s act out each section with pre-described hand motion.

What does it all mean?
Well, Hidden within these simple words is the process of achieving any goal.

Know what you want
The action of creating clearly defined, written goals is the springboard that starts the cycle. Most people wander aimlessly through life waiting for success to happen. This is like attempting to find a destination without a map.

Have a plan
"If you fail to plan, you plan to fail" is an old adage that is true. We need to plan in detail every step towards our success. Creating a plan is like mapping the exact roads to your final destination. In the Martial Arts, our students learn to set smaller short-term goals to achieve the next belt on the way to achieving the larger goal of black belt.

A success coach
A success coach is anyone who can help us achieve our goals. In karate, we call the karate instructor, Sensei. The Japanese characters for Sensei literally mean “One who walked before”. In other word, a success coach is someone who has already acquired the knowledge and the results we wish to achieve.

Take consistent action
Setting a goal and creating a plan is the keystone of achievement, but the rubber hits the road by taking action towards our goals. In each class, our students are taking action towards their goal of black belt.

Review your progress
Occasionally, we need review our progress towards our goals to ensure that we are heading in the right direction. Once you start on the course towards achievement, we all hit bumps in the road. A Black Belt views problems as opportunities and knows that the course may need adjustments from time to time. They also understand that persistence is the key to their success.

Renew your goals
Once we achieve our goal, the next step is to instantly renew your goals in other words, to start again. Once you achieve a new belt (your original goal) for example, to achieve a green belt, your new goal will be the next belt - blue belt. Many times, we reach a major goal and realize that we are capable of new and great things. It’s akin to climbing to the top of the mountain and seeing a new peak we want to climb.

Anthony Robbins, a well-known writer and achievement expert, says, “If we’re not climbing, we’re sliding.” This means that we must be constantly achieving and growing to feel truly fulfilled in life.

You will experience life changes when you enroll in our award-winning program while having more fun than you have ever had! Give me a call at Maximum Impact Karate to book your first introductory lesson so that you can start your Black Belt Success Cycle today!

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

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Thursday, May 15, 2008

It’s all what you put into it

In college, I realized that whether you go to a state school or an Ivy League school like Harvard that our college education is all about what you put into it. In other words, you could receive a better education at a state school, if you put enough individual effort into it then someone going to Harvard.

Did you spend time in the library exploring areas of your major above and beyond your course work or did you only study the required materials for the class? Did you get a job on campus as a student tutor, teacher’s assistant, or lab assistant (for paid mentoring from a professor) or did you work at an unrelated job? Did you join one of the Honorary Fraternities or one of the Animal House style Frat? Did you spend time talking to your professors during their office hours or did you race out of the class as fast as you could?

Now, think about your training.

The professor, teacher, and Sensei cannot force you to learn and grow. They can merely provide a terrific learning environment. You need to Put-In the effort.

If you look at the difference between the top 1% performers in the bell curve and the average performers the difference is so slight. In school, it’s a matter of answering a few questions right on the test. In track and field, the difference between 1st and 2nd place may be only a fraction of a second. In business, the top performer may only be doing one or two things different from the average performer.

The good news here is that YOU (myself included) are only one small step from becoming a top performer. In your training, it could be one more training per week. In your education, it may be learning one more thing. In your relationship, it may be one act of thoughtfulness. In your business or job, it may be performing one high priority task that’s holding you back.

Whenever I am not achieving the results that I want, instead of looking for someone to point the finger at, I look squarely in the mirror and remember myself that it’s all what I put into my life that causes the results, good or bad.

What’s that one thing holding you back?

Are you avoiding any high priority tasks?

How much are you putting into your training?

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

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Tuesday, May 13, 2008

Monthly Challenge: One Hour Outdoors

My monthly challenge has been to spend at least one hour per day outside. This week went great until Friday when we experienced torrential downpours. I only got about 20 minutes in walking my dogs in the rain.

On Saturday, I made up the extra time spending about 3 hours outside.

Then, it rained again on Monday and the temperatures were unseasonably cold. I stuck it out and spent my time reading on my front porch. Brrr! It was cold.

The rest of the week appears to be warm and sunny.

Have I seen any benefits?
When I first started this challenge, I stated that I wanted to see if it would help with some allergy symptoms I felt. I have noticed a difference with less morning congestion.

Any other benefits?
It really helps my attitude. I don’t know what it is but getting outside boosts my positive attitude, and enthusiasm. It’s a great mood enhancer. I find that it give the same level of relaxation that meditation provides.

I guess the bottom line is to get outside more for better health.

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

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Monday, May 12, 2008

Chicken Soprano Panini

This was my most daring recipe to date. I decided to make the whole thing from scratch so I also baking the ciabatta bread. Everyone loved it!

The book, Sandwiches, Panini, and Wraps: Recipes for the Original Anytime and Anywhere Meal features this panini.

Ingredients
4 (8oz) boneless, skinless chicken breast
Olive Oil
1 tablespoon ground black pepper
3 cloves of garlic
2 medium red peppers
½ lb sharp provolone cheese
8 ounces fresh mozzarella cheese, thinly sliced
12 leaves of fresh basil
8 ounces sliced pepperoni
6 ciabatta rolls
1/4 cup Roasted Garlic Aioli

Preheat gill to high. Drizzle Chicken Breasts with Olive Oil and sprinkle with black pepper and garlic. Coat Red Peppers with olive oil. Place Chicken and peppers on grill. Grill chicken for 7 minutes on each side, until browned and cooked thoroughly. Transfer to cutting board and cut into thin strips.

Grill the red peppers turning until black all over. Place in paper bag and seal for 5 minutes. Remove from bag then peel away charred skin. Remove stem, seeds, and pulp, then cut into thick strips and set aside.

Brush inside of roll with olive oil, place on grill, oiled side down, and toast until golden brown. Transfer to plate. Lay out the bottom half of the roll and assemble the panini. Spread the Roasted Garlic Aioli on the roll and top with provolone cheese, basil, pepperoni, chicken, red pepper, and mozzarella. Cover with top half of roll and wrap sandwich in aluminum foil.

Reduce grill heat to low and cook sandwich for 7 minutes on each side until cheese melts. Remove from foil, slice in half, and serve.

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

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Ciabatta Bread for the Bread Machine

This is a classic Italian bread that is great for making grilled Panini’s. The ciabatta bread result from this recipe astounded me. We purchased ciabatta bread in the store and did not realize that making it at home is so easy with impressive results.

This recipe is from http://allrecipes.com.

Ingredients
1 1/2 cups water
1 1/2 teaspoons salt
1 teaspoon white sugar
1 tablespoon olive oil
3 1/4 cups bread flour
1 1/2 teaspoons bread machine yeast

Place ingredients into the pan of the bread machine in the order suggested by the manufacturer. Select the Dough cycle, and Start.

Dough will be quite sticky and wet once cycle is completed, resist the temptation to add more flour. Place dough on a lightly floured board, cover with a large bowl, and let rest for 15 minutes.

Lightly flour or use parchment lined baking sheets. Divide into 2 pieces, and form each into a 3x14 inch oval. Place loaves on prepared sheets, dimple surface, and lightly flour. Cover, and let rise in a draft free place for approximately 45 minutes.

Preheat oven to 425 degrees F (220 degrees C).

Dimple dough for a second time, and then place loaves in the oven, positioned on the middle rack. Bake for 25 to 30 minutes. During baking, spritz loaves with water every 5 to 10 minutes for a crispier crust.

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

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Sunday, May 11, 2008

Environmentalism is synonymous to…


Oak Tree
Originally uploaded by MikeParker
I rarely describe myself as an environmentalist, although I am. You see, because of my passion for the environment, I graduated with a degree in environmental science and worked in the field. Later, I became a Regional Customer Service Manager.

Now, you may wonder why I don’t call myself an environmentalist.

Because to me…

Environmentalism is synonymous to simple living!

I prefer calling my ideas on environmentalism – simple living. When I write about simple living, I am truly talking about saving the environmentalism. When I talk about frugality, I am professing ways of saving the environment – one person at a time beginning with me.

Environmental, I mean, Simple living ideas (that I put into practice this year).
1. Turn off Power to your computer – Attach all computer components to a power outlet and power it off when not using the computer.
2. Unplug appliances – Did you know? When you leave an item plugged in, it continues to use a small amount of energy to identify when you turn the item back on. Yes, I unplug the toaster and coffee maker when I am not using them. In my office, I unplug my paper shredder when it’s not in use. I find this easy because when I was a kid, a malfunctioning toaster oven almost started my parent’s house on fire. (It burned a hole halfway through our kitchen table) So, I do it for safety too.
3. Ride a bike or walk – Get some exercise, get outside. With gas prices going up, this is a no-brainer. Decide to walk or ride a bike instead of driving whenever possible.
4. Start a vegetable garden – Do you want locally grown food. There’s nothing more local than growing it in your backyard. It’s organic too! Because you don’t need to use pesticides. Don’t think you have room. Check out Square Foot Gardening. It even fits on a patio and the roof of an apartment building (bribe your landlord with some fresh organic tomatoes).
5. Reusable Grocery Bags – I keep some available in the truck of my car so I never have worry about forgetting.

ALC mower
Originally uploaded by jurrble
6. Gasless Lawn Mower – We have a 1/2-acre lot. I mow it with a reel push mower. No engine, no gas, low maintenance. I know for bigger lawns this may not be practical but if you have a start lawn, you should consider it.
7. Cooking from scratch – Cooking from scratch not only will save you money but you will eat healthier too. Since cooking from scratch requires bulk food items, you reduced the amount of packaging (read as trash) tremendously.
8. Composting – I started a compost pile. I love things with multiple benefits. First, you produce less trash. Second, I have a constant flow of high quality soil for my gardens.
9. Carry a Water Bottle – I have a squeezable water bottle that I fill with filter water. I carry it with me everywhere. This reduces the temptation of buying a plastic throw away bottle when you get thirst. It also helps keep you hydrated.
10. Junk Mail – I already subscribe to the Do Not Send Junk Mail lists. They greatly reduced my junk mail at home. My business still receives plenty of it. I take it home and print on the backside of it. FREE PAPER! I recently read an article about shredding it and using it as mulch for flowerbeds. I am going to look into this a little more. Read the article here.

One of my goals for 2008 was to put into action 10 environmental simple living ideas. Well, there you have it. Goal achieved!

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

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Saturday, May 10, 2008

Whole Wheat Bread

In an effort to simplify my life, I’ve been attempting to make most of my food from scratch. With the price of bread going up, up, up, I thought I’d see about making bread from scratch.

Baking is really stretching me beyond my comfort zone because I’ve never done it before. I found the following recipe and baking it with ease.

The wheat bread loaf turned out terrific. I used it for my morning toast and made a delicious sandwich with it for lunch. It was a hit with the whole family too. My wife took some to work for lunch and my daughter made toast out of it.

The loaf after one day is almost completely gone. I guess I’ll need to make another. I got this recipe over at Tammy’s Recipes

Ingredients
1 cup warm water (110-115 degrees F)
1 tablespoon milk
2 tablespoons oil
2 tablespoons honey
2 tablespoons brown sugar
1 teaspoon salt
1 1/2 cups all-purpose flour
1 1/2 cups whole wheat flour
2 teaspoons dry yeast

1. *Combine first 6 ingredients in a large mixing bowl; stir.

2. Add flours and yeast, and knead until dough is smooth and elastic, about 10-15 minutes. Place dough in a greased bowl, turning once to grease top. Cover with a clean towel and let rise until doubled, about 40 minutes.

3. Punch dough down; knead for a few minutes until smooth and then form into a loaf. Place in greased loaf pan and cover. Let rise in a warm place until almost doubled in size, about 30 minutes.

4. Bake at 350 degrees for 30-35 minutes. If loaf starts browning too soon, lightly lay a piece of foil on top of the loaf to prevent too much darkening.

5. Remove bread from oven and allow to rest in pan for a few minutes. Remove to a wire rack and cover with a cloth. Slice and enjoy while still warm! Leftover bread can be stored in an airtight bag or frozen until needed.

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

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Friday, May 9, 2008

Roasted Garlic Aioli

Aioli is a mayonnaise that you make yourself. This recipe is with roasted garlic.

Ingredients
3 cloves Roasted Garlic
1/2 teaspoon salt
1 large egg yolk
1 teaspoon Dijon mustard
1 cup extra-virgin olive oil
1 teaspoon lemon juice
1/2 teaspoon coarse ground black pepper

Combine roasted garlic with the salt and mash the two together to make a paste. Whisk egg yolk and dijon mustard into paste. Slowly add olive oil while whisking to emulsify. Keep whisking until the mixture emulsify in a thick and creamy mayonnaise. Add lemon juice and black pepper. Cover and refrigerate.

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

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Weight Loss Challenge – Day 8 weight in

Well, today is the weight in for the weight loss challenge. I started the week, Monday, at 174lb. @ 19% body fat. Today, my scale said 174lbs. @ 18% body fat. Good, so far. I’m taking my picture today to record my progress.

I can really feel that old sinew muscle coming back. That’s another way of saying that I was so sore from my lower body workout on Wednesday, I moaned getting out of bed this morning.

I know, I know. I told everyone to take it easy this week, but I started lifting lightly again two months ago to build a good foundation and planned to hit the weights hard in May. This challenge came just at the right time.

I am eating like a champion. In the next few days, I will publish the recipes that I been eating. I hope no one minds all of the recipes but cooking my own meals is one of my 2008 goals. How am I doing?

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

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Biking may help your diet. What!?

The weather is beautiful in Pennsylvania. Instead of driving to town and the school by default, I grabbed my bike and ride there. It's interesting because the one mile ride is quicker on my bike because I can bypass the only light in town.

Biking has helped my diet too. I know you're probably scratching your head and say "What!? How can biking be better for your diet?"

Let me explain. I ride my bike to pick up groceries with a day backpack. This backpack limits the amount of groceries I can purchase at a given time. This make me really think about the items before putting them in my cart.

I ask, "Do I really want to carry this home on my back?"

Mainly, I grab most of the necessities which for the most part are the health-wise and wallet-wise choices. Instead of buying those twinkies or chips, you know, I will buy some flour, milk, fruits, and vegetables because there's not enough room for both.

Do you want to eat better? Ride a bike.

Okay, now it's your turn.
What methods do you use to make better purchasing decisions at the grocery store?

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

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Thursday, May 8, 2008

Book Review: The Ultimate Cheapskate's Road Map to True Riches

Everyone that knows me well knows that I am a naturally fugal person. I gravitate towards living my life simply. So, it’s no surprise that I picked up Jeff Yeager’s book, The Ultimate Cheapskate’s Road Map to True Riches.

I must say The Ultimate Cheapskate is the best book I read in a long time. It’s packed with tons of practical advice to living frugally at the same time Jeff’s sense of humor really makes this a great read. My wife hates Suze Orman so we got a good laugh that losing at the fiscal fasting meant listening to 48 hours of her audio books.

Some Important Highlights from The Book.
  • Slaying your Enoughasaurus - Most of our financial worries start with us wanting too much. This starts a cycle of working-buying-working even more. Eventually, the quality of life suffers because we have no free time to enjoy life.
  • Fiscal Fasting – The ultimate cheapskate’s challenge is to go one week without spending money. This helps you perform a self-audit of your spending habits.
  • The 6 Rules for ruling your gold – I don’t have the space in this post to go into detail but they are eye opening. You’ll have to purchase the book to discover these gems.
  • Money may be dangerous to your health – We tend to hire people to do work that is good exercise (gardening, lawn, painting, cleaning, etc.) and pay for an unused gym membership for exercise. It’s a financial double whammy. Jeff Yeager suggests cutting the memberships and doing the work for exercise.
  • Buy a home not a castle – He gives a compelling argument to purchase a smaller house for happiness and save money by staying there.
  • Consider the one car per household option
  • That’s entertainment – He provides 100 free frugal thing to do.
Well, that’s the Ultimate Cheapskate in a nutshell. If you want so good reading entertainment and at the same time want to save some greenbacks, The Ultimate Cheapskate is the book for you.

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

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Wednesday, May 7, 2008

Sensei Fuel: Tandoori Chicken

Tandoori Chicken is a specialty of India. The marinade in this recipe made the chicken super tender and juicy.

This recipe comes from Antje Gruener's
Grilling: Cool Food for Hot Days (Quick & Easy).

Ingredients
4 skinless chicken breast fillets
2 tbs lemon juice
12 oz yogurt
1 piece fresh ginger, finely grated (walnut-sized)
3 cloves garlic, minced
1/2 tsp ground cumin
1/4 tsp ground coriander
Freshly ground black pepper
1 tbsp hot curry

Rinse chicken fillets and pat dry. Cut each fillet in half crosswise. Rub on salt and 1 tbsp lemon juice and set aside.

Mix yogurt, garlic, ginger, remaining lemon juice, cumin, coriander, pepper, and curry. Coat chicken with marinade and let sit for 4 hours.

Heat grill to medium heat. Cook about 10 minutes
and turn to other side. Brush with remaining marinade and cook for additional 10 minutes.

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

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Tuesday, May 6, 2008

Monthly Challenge: One Hour Outdoors

Yesterday was the start of my Body-For-Life program. I did the upper body workout and tomorrow, I am doing my lower body workout. I took before pictures. I want to post them so that everyone can hold me accountable, but … I am going to wait until I see some results and then post a comparison. I will take a picture every week so that I have a well-documented progression.

I also grappled last night. Wow! I love it. I feel many improvements and my free grappling is coming along well.

My challenge of the month is to spend at least an hour outside everyday for May. I am meeting the requirement. I spend time outside gardening, mowing, reading, eating lunch in my back step, walking the dogs, and riding my bike. I find that the more I get outside the clear, my mind seems – you know, almost like relaxation response.

Do you want to get something done in your life?
I am finding that setting monthly challenges is a great way of doing it. For example, if your goal is to eat better, don’t try and to do it all at once. Break it down into small part. One month, drink eight glasses of water per day. The next month, give up red meat. The next month, limit sweets to one day a week (called a free day).

You’ll find that after a month it becomes a habit then you can work on the next part. I don’t know about you but if I attempt too much at once, nothing gets done.

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

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Monday, May 5, 2008

Sensei Fuel: Stuffed Zucchini

Ester and I loved this side dish recipe that she found on Yahoo! food here. It looks like the original is a Martha Stewart Recipe.

We love feta cheese and cherry tomatoes. The leftover stuffing makes a great topping to serve on sliced and toasted baguette bread.

Ingredients
1. 4 medium zucchini, halved lengthwise
2. 1 tablespoon olive oil
3. 1 medium onion, coarsely chopped
4. Freshly ground pepper
5. 7 1/2 ounces feta cheese, crumbled
6. 1 pint grape or cherry tomatoes, halved

Preheat oven to 475 degrees F. Using a tablespoon, scoop out zucchini centers to form "canoes," leaving a 1/4-inch border. Roughly chop centers; set aside.

Arrange zucchini, cut sides down, on a rimmed baking sheet; bake 15 minutes. Remove from oven.

Meanwhile, heat oil in a large skillet over medium. Add onion and 1/2 teaspoon pepper; cook, stirring, until soft, 3 to 5 minutes. Add chopped zucchini, and cook, stirring, until most of the liquid has evaporated, about 8 minutes. Remove from heat; let cool slightly. Fold in feta and tomatoes.

Turn hollowed-out zucchini cut sides up, fill with vegetable-feta mixture, and bake until top is lightly browned, about 20 minutes. Lift zucchini from baking sheet with a wide spatula, and serve.

Yield: 8 servings

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

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Saturday, May 3, 2008

The Heroic Mission and Jedi Fun for Saturday

Hi everyone. We had a wonderful Leadership training today. At one point, one of our students, Frankie, had me laughing so hard I was doubled over. It's been a long time since I've laughed that hard. It feels great to laugh and enjoy life.

Talking about funny...

I talk regularly in classes about the journey to Black Belt being a Heroic Mission. Heroes persist and never quit no matter what the circumstances. The part of every Heroes journey is surviving through adversity.

Well, I saw this video yesterday and it mentions the hero’s journey. It’s called the Jedi Gym and is a spoof on the Star Wars movies. I thought it was funny and wanted to share.

Enjoy!


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

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Friday, May 2, 2008

April Tournament Day Winners

Here's pictures of our Winner's Circle for our tournament day.





Sensei Tim Rosanelli

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

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The Weight Loss Challenge begins… Don’t be like me friend Mike.

Master Dave invited me to work as an advisor on the UBBT weight loss challenge. Thanks you, Master Dave for the offer. I accept and will to join the adventure too.

Although I am not likely to lose any weight, I am currently 172lbs with 17% body fat. I took a picture of myself this morning and said, “This isn’t the guy I see in the mirror every morning”. It’s interesting how we can look in the mirror and still see that body we had in our mid-twenties – yes, we’re all a little delusional. The camera is not so kind.

Maybe not all pounds are equal. A few years ago, I did the Body for Life challenge – diet and workout. I was 172lbs with 12% body fat and I remember seeing more muscle on my body back then, than I see this morning.

Okay, that picture unveiled my delusion. I will commit to the body for life workout starting Monday.

Check out the Body for Life website.

Click here to download a Body for Life excel sheet to plan your workout and diet.

NOTE OF CAUTION – The first week is one of the easiest weeks to injury yourself. I know, I know, we’re all excited to get started and see results. Remember, you want to be in it for the long haul so lifting very light for the first week.

My friend, Mike McLatchy, (Mike, if you're doing a vanity search, e-mail me!) once join me at the gym many years ago. We worked legs. I begged him to lift less weight – I swear it was literally begging. He wouldn’t listen – his ego took over and he tried to keep pace with me. Afterwards, Mike could hardly walk for two weeks and he never joined me in the gym again.

Don’t let your ego get you like Mike. Wait for the second week to hit the weights hard. You would start a Martial Arts class without a warm-up, would you? Well, think of this week as the warm-up.

Be patient with the results. In the body for life challenge, it usually takes 7-8 weeks to see the physical results. After that, it’s a landslide of results. Most people quit in weeks 4 through 6. Imagine, they quit right before they start seeing the results.

Any readers like to join us? Place a comment below, we would like to hear from you.

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

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Thursday, May 1, 2008

The Method IS The Message

In direct response marketing, experts always talk about the headline, the message, and the offer. The message dictates why someone needs or wants your service. I find that in most services, you find that the message is outlandish claims and maybe a few great testimonials (I always wonder if the best testimonials would have received the results anyway).

With all of these outlandish claims, I wanted to discover how our school could be different and unique from our competitors in delivering our message. Well, I believe…

THE METHOD IS THE MESSAGE


What does this mean? How we living, think, and eating – The method - becomes our message. I am talking about personal branding here. Living in a small community (~2500 people), I understand that almost everyone knows who I am. People call me the “karate guy” or if they know more about karate, “Sensei”.

I could create any slick piece of marketing but everyone knows me. So if I didn’t living the Martial arts way, people would realize that my message is garbage pretty quickly. Blogging is my way of being transparent and accountable. By journaling, you are building your personal brand.

What is my personal branding?
I stand for frugality, the environment, and simple living. I also strive constantly for personal excellence in everything I do. I maintain a healthful diet and a high level of physical fitness. I found the karate was my best vehicle for living my message.

Everyone who walks in our dojo will in someway experience my personal branding because it’s unavoidable. I built all of the schools systems so they naturally reflect my attitudes towards life.

Even if you're not a business owner, personal branding is a power tool for creating that new you. With your defined new self-image, you can act on your message and defined methods to inspire results.

Okay now it's your turn.

What is your personal branding (what are you all about)?

What is your method for delivering your message?


Is your journaling in-line with this message (if you're not journaling, start today)?

What systems can you put in place to deliver your message?

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

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Journaling paints a picture...

Journaling paints a picture unto our future canvas. The more you write the more that picture comes to fruition. As of right now, I draw the words of my future onto the page.

"Reality is merely an illusion, albeit a very persistent one"
-Albert Einstein

Perception is reality so it stands to reason that the emotions, ideas, and feelings invoked through writing starts to form your reality. Journaling is a picture of your life.

So ask yourself. What picture am I creating for my future?

As I see it, we have three choice.

1. No writing - no future. You're floating with wherever the tide takes you whether it's good or bad. Most likely, it's somewhere between - a life of mediocrity.

2. Negative words of despair, self doubt, fear, agony. As you wish, you get. Your perception becomes your reality as one negative event follows the next. At least, you'll have more things to write about.

3. Positive word - Words of inspiration, hope, dignity, productivity and optimism. These word paint a Utopian image for the future for yourself and your family.

Remember, written words imbue a magic onto the page that are constantly casting spells onto our lives. So, sharpen your pencil and start writing your future today.

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

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