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Friday, December 3, 2010

Ippon Me Mae - 268

Here's my third update on the continuation of my 1000 rep Iaido challenge for Ippon-me mae. I am now at 268 reps with the katana.

The following video shows a comparison of rep 130 against rep 268. As you will see in the video my performance has great improved.

Thanks to Steve for sending me a private video that gave me lots of pointers on my performance. He puts out some great videos on swordsmanship.

Check out his channel at

My biggest problem is that Steve gave me so many pointers that I am over thinking my performance so I have spend a lot of time working on some of the parts especially the draw and resheathing.

Some ask me what style I am training. Great question! When I started this challenge I picked a video that I was attempting to replicate.

Here's the link to that video.

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

Wednesday, November 17, 2010

Iaido Challenge - Ippon Me Mae Repetition #130

The above video is an update on my 1000 rep Iaido challenge.

Since the last video, I've added a hundred more reps.

The following video shows a comparison of rep 30 against rep 130.

I made some improvements to my technique.
1. At the sword drawing, I am on the balls of my feet
2. For the Blood shake, I am bringing the blade out to the side
3. 5 reps after filming, I started to hear the whistle of the blade cutting the air. I thought that was awesome because I thought the Iaido videos I watched dubbed in that noise to make it look better.

1. Finish of the downward stroke needs to improve
2. I am still a little tentative on resheathing of the sword

I got some great comments on the last video.
Proton1 -- brought up the point that without a teacher capturing the feeling of the finer, subtler attitudes and points of Iaido is impossible. I have to agree. In fact, I see improves in the techniques but I am struggling to project the proper feelings and attitudes.

NicostormUK -- Left a great comment that it would be difficult for an Iaido practitioner to learn my style of shotokan without proper instruction and vice versa. When I began this challenge, I thought that since I studied a Japanese Style that many of the skills and attitudes were transferable. I can tell you now that the skills are not transferable and each Martial Art requires good instruction to obtain these feelings.

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

Thursday, November 4, 2010

Iaido Kata - Ippon Me Mae - 25 - 30 reps

I want to tell you about my 1000 rep Mastery Challenge. Iaido is the art of drawing the sword or katana in Japanese. I just learned an awesome Iaido kata called Ippon Me Mae which is the first of a series of Iaido kata.

When I want to get really good at a new kata I practice it 1000 times in a short period of time. I called it a 1000 rep Mastery Challenge. On this challenge, I am going to videotape my progression for everyone to see.

The above video is me practicing reps 25 thru 30 and I need help and advice. If you take Iaido, please watch the rest of the video and give me some pointers before I develop some bad habits.

I will post follow-up videos at 100, 200, all the way up to 1000 so check back often to watch my progress.

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

Thursday, September 30, 2010

Challenge Your Excuses

Many times when I want to do something excuses arrive...
"I am exhausted today."
"I don't feel like it."
"I am too busy with the kids."
"I need to work late all the time"
"I don't want to miss XYZ on TV tonight."
etc., etc., etc.

These excuses stifle many opportunities. I noticed that it's easier for adults to make excuses for ourselves then our kids. 


Because if our kids tells us that they don't feel like doing something, the parent says "Too bad, you're doing!" In the end as parents, we know that it's important so we don't take "No" as an answer, knowing that they will be better off for our commitment.

When we get older, we no longer have our parents to guide ~ read as force us ~ to follow through on the commitments, we've made. Instead we let this minor push backs keep us from moving forward. 

The best way to push through these excuses is to challenge them. We need to recognize the excuse and mentally fight back. Every day, we need to recommit to our goals and stick with them. 

This is how we forge the path to personal mastery.

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

Corn, Avocado, and Tomato Salad

Here's a delicious summer salad to use all the cherry tomatoes that my garden is growing. We ate it as is but you can serve it as a chunky dip and scoop it up with tortilla chips.

2 tablespoons olive oil
1 tablespoon fresh lime juice
1/4 cup chopped cilantro
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
2 1/2 cups fresh corn kernels (from about 5 ears)
1 1/2 cups diced avocado (1/2-inch pieces)
1 pint cherry tomatoes, quartered
1/2 cup finely diced red onion

In a large bowl, whisk together the olive oil, lime juice, cilantro, salt, and pepper. Add the corn, avocado, tomatoes, and onion and toss to mix. Serve at room temperature. Serves 4 to 6. Tips: Choose ears of corn with bright green husks that are tightly closed. The ends of the corn silk should be golden brown, not pale -- an indication that the corn was picked too early.

To easily remove corn silk from the kernels, hold the ear in one hand and rub downward with a wet paper towel.

To remove corn kernels for a salad or salsa, stand an uncooked ear in a shallow bowl and use a sharp, thin-bladed knife. For chowder, add another step: reverse the knife and run the dull side down the ear to press out the rest of the corn and its milk.

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

Friday, August 6, 2010

Is Maslow's Hierarchy of Needs Correct?

Maslow's Hierarchy of Needs states that our physical needs and security needs must be meet before our higher needs can be meet, all the way up to self actualization. When you observe the lives of our karate masters like Matsumura, Itsou, and Funakoshi, they were living proof that Maslow's Heirarchy of Needs is incorrect.

Funakoshi lived in a time when his physical and security needs were hardly meet, but he still strived through tremendous odds towards self-actualization. He lived with a high level of morality, self-esteem, confidence, and creativity even though he survived in a time of world unrest and starved through World War II.

When you compare this to our modern society, where our basic physical and security needs are meet, but so few make it to self-actualization - we're consumed by frivolous concerns instead. Funakoshi was a living example that striving towards a greater vision despite hardships may inspire us towards self-actualization quicker. In fact, resilience seems to be a quality that many of the greats in history have in common.

Resilience appears to be the key!

Thursday, July 29, 2010

Basic Iced Coffee without the double brewing

Click here to watch video

I love Iced Coffee but hate to waste the grounds on double brewing the coffee. 

Here's a better method ~ make coffee ice cubes instead. Freeze cooled coffee in ice cube trays.

To make the iced coffee...
Fill a tall glass with coffee ice cubes. Add milk and pour chilled brewed coffee on top. Sweeten as desired and stir.

I put the milk in before the coffee so if the coffee is at room temperature, it will not melt the coffee ice cubes as quickly.

For a blended iced coffee...
Blend the coffee mixer in a blender.

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

Friday, July 16, 2010

Ways to increase your well-being and energy level

Recently, I had several people comment on my positive energy level and ask how I do it. Between kickboxing four times a week, managing our school, and constantly teaching awesome classes every night, people wonder how I maintain a high energy level and positive attitude all the time.

It's all about creating habits that renew your energy level. Here is a list of things that I use to renew myself every day. Many of these ideas, I do at the same time synergizing the effects of each one in less time.

1) Reduce processed sugars - Sugars reek havoc on your blood sugar levels leaving you feeling tired and unmotivated. By cutting the processed sugars, you will maintain a steady energy level.
2) Get 8 hours of sleep - Sleeping gives your body time to recharge. It's also the time that your muscles recover from that recent workout and come back strong then ever.
3) Walking - I walk my dogs daily. I find walking helps clear my head and leaves me feeling calm and alert.
4) Many small meals per day - Again, eating many small meals a day helps you maintain an even blood sugar level throughout the day. I eat three meals and three planned snacks per day. Make sure you have a healthy combination of carbohydrates and protein.
5) Less computer and TV time - Although these activities are seductive, they will drain your energy level so avoid them as much as you can.
6) Listen to inspiration things - I love Joel Osteen. When I listen to his broadcasts, I always leave feeling uplifted. Find things that uplift you regularly.
7) Meditate - Giving your brain a five minute vacation through meditation. It will make a huge difference in your day.
8) Engage in positive self-talk - Constantly, engage in self-talk that enhances and serves you instead of allowing your self-talk to automatic manage you. Remember, "You are what you think about most of the time."
9) 12 minutes of intense exercise - You can get an extremely effective workout daily in 12 minutes just make sure you really push yourself. If you are interested in finding out more, check out They show you three intense, short workouts per week. I've tried some of them and they are wonderful.
10) Flexibility - This is an area I've neglected in the past. Recently, I've begun stretching regularly. As I've increase my flexibility, I've seen some nagging pains in my lower back and left knee disappear. While you watch TV is a great time to stretch. Ignore the other members of your family who may think you are strange. Believe me, the health benefit far outweigh any criticism.

There you have it, ten ways to increase your well-being and energy level. Don't think that you need to do all of these at the same time. Pick one and make it a habit before moving onto the next. I, personally, have had short periods of time where all of these came together at the same time.

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

Monday, June 21, 2010

Honey Chicken Kabobs

This is an incredible simple, delicious, and sweet chicken kabob recipe. The marinade made the chicken incredibly tender.

1/4 cup vegetable oil
1/3 cup honey
1/3 cup soy sauce
1/4 teaspoon ground black pepper
8 skinless, boneless chicken breast halves - cut into 1 inch cubes
2 cloves garlic
5 small onions, cut into 2 inch pieces
2 red bell peppers, cut into 2 inch pieces

In a large bowl, whisk together oil, honey, soy sauce, and pepper. Before adding chicken, reserve a small amount of marinade to brush onto kabobs while cooking.

Place the chicken, garlic, onions and peppers in the bowl, and marinate in the refrigerator at least 2 hours (the longer the better).

Preheat the grill for high heat. Drain marinade from the chicken and vegetables, and discard marinade. Thread chicken and vegetables alternately onto the skewers.
Lightly oil the grill grate. Place the skewers on the grill. Cook for 12 to 15 minutes, until chicken juices run clear. Turn and brush with reserved marinade frequently.

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

Wednesday, June 2, 2010

Karate Speed Training - Advanced Candle Flame Punch

Click here to watch the video

This video is a follow up of my Candle Flame Punch video found at to develop your karate speed further.

These advanced candle flame punch drills will sharpen your kime or focus of power. Ki is the energy flow in all things. Candle Flame Punching helps you develop this Ki energy by teaching the proper coordination of your karate punch and the use of explosive power to manipulate and extinguish the flame.

Featured in this video is punching candles in a row and multiple candle punching that forces you to practice with your non-dominant hand and generate kime on each successive strike.

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

Wednesday, May 12, 2010

Hand wrapping Basics - How to wrap your hands with short wraps

Click here to see video

This video demonstrates how to wrap your hands with short 116" hand wraps. Hand wrapping provides extra support for your wrist and knuckles so that you can get the most out of your boxing, kickboxing, and Muay Thai workouts without injury.

To wrap your hands, place the loop around your thumb and start wrapping around the back of the wrist. Wrap around the wrist 2 to 3 times. Next, wrap around the thumb to protect the thumb joint then once again around the wrist.

Go up to the knuckles along the back of the hand. Wrap around the knuckles 2 to 3 times. Finish by making an X on the back of the hand as you go back down to the wrist.

Repeat the X on the back of the hand and wrap the knuckles 1 or 2 more times. Finish by wrapping around the wrist and securing.

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

Thursday, May 6, 2010

Karate Speed Training - Candle Flame Punch

Click here to see video

The candle flame punch is an excellent way to practice that explosive power and focus of your technique. This training exercise demonstrates the idea of Ki energy in the martial arts.

Through this drill, you will develop a greater control and sharpness of your karate technique and generate a higher level of kime or concentration of power in your punches.

Most other videos demostrate this candle flame punch out using a one-inch punch to extinguish or blowout the flame, I use a traditional karate punch, Gyaku Zuki. The one-inch punch is much easier because the flame in blown out by the quick detraction of the punch while a traditional punch requires the focus at the end of the punch with no retraction.

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

Wednesday, May 5, 2010

Sensory Awareness and Relaxation Programming Drill

Learning to relax and becoming fully aware of your surrounding is a skill that will increase your performance in every area. As stress level increases, we tend to lose awareness and tunnel vision occurs.

Practice the following drill will dramatically increase your focus and awareness level. I found this programming is one of the best relaxation techniques and meditations.

Find a place you can sit or stand without being disturbed. First, work on your sense of vision. Choose an object to focus on. Using your wide angle vision, notice everything in your field of vision. Observe every detail including movement, textures, shapes, colors of every object. Close your eyes and visualize the scene. Open your eyes and do it again.

Next, work on your sense of hearing. Expand your hearing and listen to all the sounds. Try to perceive as many tones as you can even distant, soft, or faint tones. Extent your hearing like a limb and search out every sound. Listen for sounds to your left then your right, front, and finally behind you.

Now, work on your sense of touch. Feel the breeze of the wind against your skin. Notice the temperature and humidity level. Feel your clothes touching your skin. Observe your level of tension or relaxation in each muscle. Feel your heart beat in your chest and the pulse in your wrist and neck.

Finally, focus on your sense of smell. Try to identify different smells. Describe each one of them to yourself.

After practiced each sense individually, now work on all the senses together. When you do, see all your senses as projectable extensions reaching out around you.

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

Thursday, April 29, 2010

Funakoshi Throwing Technique - Komanage

Click here to see video

Here's a demonstration of a new technique that we've started practicing in class called Komange. We attempted to slow the technique down so that you pick it up which made it look a little choppy in the video, but try to perform it more smoothly and let it flow.

Komanage or spinning top is from Funakoshi's Master Text, Karate-do Kyohan in the Throwing Technique or Nage Waza section. Most modern karate practitioners don't realize that throwing techniques were part of the old karate curriculum.

Komanage is an effective self-defense technique that can also handle a number of other self-defense situation like single hand lapel grab, cross wrist grab, overhead knife attack, overhead club attack, and a single or double hand push. With practice, these applications will become obvious.

Because of it's effectiveness in handling so many different acts of violence, Komanage is a extremely important technique to learn and understand for ever karate student.

Komanage is also an effective counter move for an attacker struggling against Tsubamegaeshi or V-turning Swallow.

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

Tuesday, April 20, 2010

How to Do a Kip-up

Click here to watch the video

Did you ever watch a karate movie and the karate master gets knocked down to the ground? Split seconds later... they spring back on their feet like Jackie Chan or Bruce Lee. This is called a kip-up. Anyone can learn this karate trick with a little practice. Where it lacks in practicality, you'll impress your friends with it's coolness.

1. Lay on back
2. Roll back on your shoulders and tuck your knees into your chest like a ball. While rolling back place your hands next to your ears with fingertips pointing towards your toes.
3. Keep rolling back until your feet are pointing up in the air.
4. Kick hard in an upward direction.
5. Finally, whip your leg downward to the floor. This causes your upper body to magically snap into an upward position.

Bonus tip: To practice this move, you can perform the rollback and kick upwards and finish with a bridge. The kick up into a bridge is a great way to practice for the really thing.

With a spotter: You can also practice with a spotter. The spotter kneels in front of your head with each hand under your shoulder blades. The spotter lift up on your shoulders once you kick upwards. It takes only a little effort by the spotter to get you on your feet.

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

Monday, April 19, 2010

Manicotti with Spinach

Once you taste this meatless Italian recipe, you will want to make it often. 

10 Manicotti shells
2 shallots, chopped
1 tbsp butter
1 package frozen chopped spinach, thawed and well drained
5 eggs divided
5 ounces Havarti cheese, shredded divided
1 cup ricotta cheese
3/4 cup packed fresh basil leaves, chopped
3 tsp salt divided
3/4 cup milk

Cook manicotti shells according to package directions. Drain and set aside.

In a skillet, saute shallots in butter for 1 minute. Add spinach, cook and stir 3 minutes. Remove from heat.

In a bowl, beat 3 eggs. Stir in half the Havarti cheese, ricotta cheese, the basil, and 1 1/2 tsp salt. Add the spinach mixture and mix well. Fill the cooked shells with the spinach mixture. Place in a single in a greased 13-in. x 9-in. x 2-in. baking dish. In a bowl, beat milk, remaining eggs and salt until well mixed, pour over stuffed shells. Bake at 350 degrees for 30 minutes. Let stand 10 minutes. Sprinkle with remaining cheese.

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

Thursday, April 15, 2010

The tragedy of life... we wait so long to begin

"The tragedy of life is not that it ends so soon, but that we wait so long to begin it."
~W. M. Lewis

The other day, two different people complimented me on how well I can walk four dogs and inspired this post. What most people don't realize is the major of the time is spent preparing and beginning the walk correctly that makes the rest of the walk go well.

If I was not patience enough or worse yet, didn't even bother to walk them, my dogs would behave totally different.

The start of any endeavor is usually more difficult than the actual journey. At the beginning of February, I decided to challenge myself to live for a year like a karate master because I thought that it would provide valuable insights for my own karate.

Before I announced the challenge, I could have delayed or never began, but I decided to go for it. Now, I am so glad I did. The 100 punches and kicks into the bag every day is easy to maintain. Because of my diet improvements, I lost 7 lbs. so far. I am easily exceeding the 5 minute meditation requirement. I've found it very enjoyable. In addition to these, I've increased my flexibility tremendously through a daily stretching routine. My goal is to reach a full split.

The kata requirement of 20 kata per day is a huge commitment of time. I continue to maintain this regimen which means I've performed well over 1000 kata already. It's worth the effort because I've come to some extraordinary realizations about the kata and karate in general in this two months.

The above quote is so true. Many times, we wait for the perfect moment to begin and never get around to it. It's so easy to let things like the kids, lack of time, the pressures of work, and lack of money become barriers to working towards the life we truly want.

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

Sunday, April 4, 2010

Rules of Bunkai or Kata Applications

Since the fall, I got into deeply research the kata and their applications for practical self-defense. My Live Like a Karate Master Challenge has me performing all the advanced kata once a day which has me thinking constantly about each of the techniques found in the kata.

In researching Bunkai (Kata applications of self-defense), I discovered that many of the applications provided for kata moves are either strange or ineffective. In my studies of videos, books, experimentation with students, and constant practice, certain rules or ideas arise. I call them the Rules of Bunkai that I'll present below.

Rules of Bunkai

1. All Bunkai Reference-able  - All bunkai should be currently used techniques that can be referenced. This is the biggest error that most karateka make. I don't think the applications are secret techniques. It's more likely that they are currently used techniques or self-defense in other styles like Judo, Aikido, Ju Jitsu, even Military Techniques, etc.

2. Variations - Most moves include many variations, for example turning into manji uke could be interrupted as a hip throw or shoulder throw. Evidence suggests that karate masters looked at these techniques as variations of the same move. Japan established the Dai Nippon Butoku Kai in 1895 to organize all traditional Martial Arts. They required each Martial Art to classify of each technique of their technique for entrance into the organization. At that time, these variations became separate and individual techniques.

3. Waldrow Principle - One of the best books on Shotokan that I've read in a long time is Shotokan Secrets. He describes this principle, coined by Shihan Beth Waldow of Mariposa, CA, in 2004: "Itosu never did anything harmless." If you don't squint, squirm, or feel squeamish when you think about how deadly the technique is then the application isn't good enough. Think about the techniques in Rule #1 and figure out how to add some teeth to them.

4. Best techniques work if attacked by right or left hand - Does the bunkai work whether you are attacked by someone right or left handed? In many cases, you can do the same motion in the kata and the self-defense will work whether it's the opponent's left handed or right handed although the technique is different. The book, Warrior Speed, talks about Hicks Law. Hicks Law states that reaction time increases dramatically with a decrease in options. Hicks proved that we react about 58% faster with one option compared to two. When defending yourself, you will not want to think whether your opponent is a righty or lefty so you can perform the technique correct.

5. Dream like Distortions - Kata are similar to a waking dream of a self-defense sequence and like a dream, some of the parts just don't add up. Because of the divergence and changes of kata for purposes that don't relate to self-defense (Click here to read more a about divergence), some dream like distortions appear in the katas.

Here's some quick examples...
Shadowing - A technique performed standing up but in application would be performed on someone on the ground.
Transposing - Transposing is a technique that would make more sense if performed opposite of what appears in the kata. It's like looking in the mirror.
Grouping - Simultaneous techniques performed at the same time that are actually two separate possible follow-ups for a self-defense move.
Misstepping - Some moves work better stepping back instead of forward.

6. Practicality - Is it practical? I've seen bunkai presented as a self-defense that a novice could think of five better ways to defend against the same act of violence. Do you really think some of the greatest karate masters of all time would create awkward self-defense techniques? Really think about the bunkai and determine if it is simple enough to pull off in the heat of combat. Can the technique work against slight resistance?

7. Technique illegal in competition - If it's illegal in a competition because it's to dangerous this is a perfect application for self-defense.

Thursday, April 1, 2010

Annie Leonard's "The Story of Bottled Water" make a big splash

Annie Leonard, the animator of the Story of Stuff, release her next video in her series of environmental animations. The Story of Bottled Water describes the bottle water problem in Annie Leonard unique fashion. You might be surprised to find out that most bottle water is filtered tap and in blind taste test, people consistently choose tap water over bottle water.

Thursday, March 18, 2010

Book Review - What to say when you talk to your self?

"Our attitude toward life determines life's attitude towards us." 
~Earl Nightingale

As part of my year living like a karate master, I am engaging in alot of peak performance mental programming. In other words, I feel that in this challenge physical training is not good enough - how we think and our perceptions become reality.

What to Say When you Talk To Yourself gives you practical techniques and advice on monitoring and changing your self-talk - reprogramming your mind for success.

Most of us engage self-sabotaging and self-defeating self-talk. Unfortunately, these thoughts usually go unchallenged and therefore become our reality. Dr. Helmstetter provides an excellent step by step method to identify these damaging thoughts and replace them with more productive self-talk.

Over the last month since reading this book, I have successfully used it to help me in many areas of my life. The method is very simple. You just create simple positive self-talk statement that you repeat to yourself daily. I found that walking my dogs was a perfect time to repeat these statements. Also, if you catch yourself repeating one of the old negative thoughts, you should repeat your new positive one a few times to counteract it.

Recently, someone showed me an opportunity to offer karate class in the Adult education section of the Pennridge School District Newsletter. At first, I thought of every reason it would not work, but my positive self-talk made me make the call. I found that all my reason for not calling were completely unfounded and we had a terrific opportunity open up for us.

Tuesday, March 16, 2010

Ask Dr. Robyn Silverman - Ever had your child say "I HATE you" when angry?

Here's some terrific advice from Anyone with kid's should bookmark this site.

Dr. Robyn Silverman provides specific tips to parents so that they can help their children learn some constructive anger management. Anger Management is the Powerful Word of the Month this month– and is a vital social skill that helps everyone better function in relationships and prevent unnecessary violence.

Today’s letter is from Susan in San Diego, who writes:

Dear Dr. Robyn,

I feel like the worst Mom. My son is 4 years old and he has always been a very sweet and loving boy. But the other day when we were playing with his toy trucks on the floor he got really mad, threw the truck down, and told me that he hated me! I was so surprised that I didn’t know what to say. I want to be prepared for the next time it happens (if it happens). What should I do?

Susan, San Diego, CA

Watch the Ask Dr. Robyn video to find out some answers to Susan’s question that can help any parent teach their child about how to cope with their anger.

Monday, March 15, 2010

Live like a Karate Master - Our Soft Lifestyle

A Blizzard came though Pennsylvania a few weeks ago and dumped over 20" of snow. During this time, on top of 100 strikes with the sword and kata training that I'm required to do, I shoveled the 20" of snow.

The hard labor combined with the training remind me of the hardships and difficulties the ancient masters endured and the commitment it required for them to continue to train in karate despite it. They typically did conditioning trained in the morning, performed hard labor all day, and practiced kata at night.

It made me reflect on the comparably soft lifestyle we live. Most of our lifestyle require us to get up and sit on the way to work...sit at work... And to go home only to sit again. Our sedentary life has made soft from inactivity.

The karate masters of old had a life that was more difficult and trying. Could these trials and tribulations create the longevity that they enjoyed?

Wednesday, March 10, 2010

Live like a Karate Master - Funakoshi's Way of Life

I thought on my path to live a year like a ancient karate master that I should re-read Funakoshi’s self biography called Karate-Do: My Way of Life ~ just to make sure I wasn’t missing something important.

In the book, he talks about taking responsibility for himself and refusing to let others do everyday chores for him, including his wife like making his bed and cleaning. In the morning he meditated and practiced kata. I decided that meditating in the morning and practicing kata right before classes worked best for me.

On the lighter side, Master Funakoshi admits taking nap at noontime ~ I guess naps are in my future. HaHa! Funakoshi also spent time for artistic endeavors in the afternoon ~ calligraphy.

As for eating, he mentions eating sparsely and enjoy vegetables along with some meats & fish, but no real restrictions. For me, I am assuming that junk food would be difficult to find in his era so I am severely cutout sweets.

Funakoshi put a serious emphasis on the importance of walking. He walked 2 ½ miles each way to his teaching job every day for 30 years. I decided to add walking to my daily habits. My dojo is one mile from my home and I will make a conscious effort to walk there. Also, I walk my dogs daily an additional mile or two. The conditions for walking are much harsher in Pennsylvania with cold, snow, and ice in the winter compared to Okinawa’s semi-topical climate with winter temperatures averaging 58 and high humidity which is similar to Pennsylvania summers.

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

Monday, March 8, 2010

Building a Better Teacher

Building a Better Teacher
There are more than three million teachers in the United States, and Doug Lemov is trying to prove that he can teach them to be better.

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

Friday, March 5, 2010

The 5 foods you should eat every day on Shine
Eating right on a budget can be a challenge, but it's certainly not impossible. Consider this your cheat sheet to the 5 inexpensive foods you should eat everyday for optimum health. #1 Leafy greens Medical experts call them one of nature's…

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

Thursday, March 4, 2010

False Sense of Entitlement in Children & Teens - How To Change It

I hear someone once call the current generation, the NOW generation. I think this is an invaluable article for any parent with children in the current generation. In my personal experience, when you give kids too much, the gifts sifts from being respected to expected. Read this article, you won't regret it!
Almost as soon as your child begins to talk, youll start to hear him ask for things. In fact, when an infant cries, hes asking for food or to be made more comfortable. By the time he reaches the age of four or five, his constant

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

Wednesday, March 3, 2010

14 Angle Attack Form for the Sword

Here's a great sword form to practice all the different angles of attack with the sword.

Here's an image of the basic sword cuts.

Tuesday, March 2, 2010

Italian Zucchini Crescent Pie

This is a great recipe off of the pillsbury website.

Italian Zucchini Crescent Pie
Whether you have a bounty of zucchini from your garden or you pick up a few from the supermarket, this savory pie is a winner!
Prep Time: 30 Min
Total Time: 55 Min
Makes: 6 servings
2 tablespoons LAND O LAKES® Butter
4 cups thinly sliced zucchini
1 cup chopped onions
2 tablespoons dried parsley flakes
1/2 teaspoon salt
1/2 teaspoon pepper
1/4 teaspoon garlic powder
1/4 teaspoon dried basil leaves
1/4 teaspoon dried oregano leaves
2 Eggland's Best eggs, well beaten
2 cups shredded Muenster or mozzarella cheese (8 oz)
1 can (8 oz) Pillsbury® refrigerated crescent dinner rolls
2 teaspoons yellow mustard

1. Heat oven to 375°F. In 12-inch skillet, melt butter over medium-high heat. Add zucchini and onions; cook 6 to 8 minutes, stirring occasionally, until tender. Stir in parsley flakes, salt, pepper, garlic powder, basil and oregano.
2. In large bowl, mix eggs and cheese. Add cooked vegetable mixture; stir gently to mix.
3. Separate dough into 8 triangles. Place in ungreased 10-inch glass pie plate, 12x8-inch (2-quart) glass baking dish or 11-inch quiche pan; press over bottom and up sides to form crust. Firmly press perforations to seal. Spread crust with mustard. Pour egg mixture evenly into crust-lined pie plate.
4. Bake 18 to 22 minutes or until knife inserted near center comes out clean. If necessary, cover edge of crust with strips of foil during last 10 minutes of baking to prevent excessive browning. Let stand 10 minutes before serving.

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

Sunday, February 28, 2010

Snow shoveling and the Warrior Mindset

It snowed all through the night. By noon, 12" of snow sat on the ground. The snow glistened and the wind blew serpents of slow through the streets as they piled billowing towers of drifted snow on the sides of the road.

Looking at the snow, I asked myself, "How would a karate master like Funakoshi view this blizzard?" The answer shot quickly into mind - they'd view it as a training opportunity.

I armed my myself with a shovel and took my first shovel full of snow. It occurred to me that a true karateka (karate student)would view the shovel as a possible weapon. Each thrust (tsuki) with the shovel was like practicing a thrust with the bo/ staff - even better yet with resistance.

I remembered to work my stance and use my legs by stinking into a sochin dachi(rooted stance) in coordination with each stoke of the shovel. In rhythm with tossing the snow on the mounting pile, I would push of the back leg and rotate my hips to generate the force of the throw. I thought of our martial arts concept of Kime or concentration of power. Kime happens when our stance - Sochin dachi, our technique - throwing the snow, and our breath come together at the end to execute the perfect movement.

As I worked on my kime and focused on achieving the perfect technique, I felt myself slip in the zone and effortless working toward the goal of clearing the driveway. As I completed the job, I slipped into a reverie of my old training when we would stand in lines throwing a hundred punches. I could almost hear the ichi, ni, san... of my Sensei counting as I pumped out each rep until I finished the job.

Sensei Tim Rosanelli
Maximum Impact Karate
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Sunday, February 21, 2010

The Secret Word ~ Discipline

In starting, my year living like a karate master. I've kept up with the training requirements for over two weeks now.

I asked my adult black belts, "If you were going to live like a karate master, what would that require?" Stan Broskey piped in instantly, "Discipline." The word reverberated through the dojo as if attempting to shake down the walls.

Ah yes, the good old word discipline. Looking at the world we live in, I am quickly realizing that this quest to live a year like a ancient karate master requires more discipline then even the ancient masters needed.

Why? Well, think about it...

We have so many more distractions in our lives - cars, TVs, cell phones, internet, facebook, etc., etc., etc. The list goes on and on. The ancient karate masters like Master Funakoshi didn't need to worry about these distractions because they lived in poverty and these other things were not available. Their way of life that we respect so much was forced upon them by circumstance.

On the other hand, my year is going to require tremendous discipline to cut through all the distractions. To keep up with my quest, I already needed to make some sacrifices like cutting out TV and some computer time. I guess time management will be key.

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

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Wednesday, February 17, 2010

Living a Year like a Karate Master

I read an inspirational book by Ed Dobson called The Year of Living like Jesus. I thought it was a great idea for self-discovery. It was such an interesting idea that I thought I would do something similar ~ to live a year like a karate master… Similar to Master Funakoshi, Master Itsou, and Master Matsumura.

I finished another book called Shotokan's Secret that got my creative juices flowing even further. Although I would never call myself a karate master, I feel that I could glean many valuable life lessons and insights about myself, karate, and the thoughts of the old masters by attempting to live the way they did... sort of getting into their mind.

In order to emulate their lifestyle, I decided on some rules that I will call daily habits to get me started. As I continue, I may add additional habits as I see needed.

Habit #1 – I’ll spend 5 minute per day in prayer or meditation.

Habit #2 – I’ll perform 100 strikes and kicks per day preferably into makiwara or heavy bag
or… 200 Strikes with staff or sword.

Habit #3 – I’ll perform all advanced kata once per day. Shotokan has 20 Advanced kata.

Habit #4 – Sunday will be a break from the physical training and mental training will be pursued on this day. I will spend time reading and studying on Sundays.

Habit #5 – I’ll eat 5 to 6 small meals per day and avoid overeating at any single meal.

Habit #6 – Once a month, I’ll engage in some sort of outside training.

Habit #7 – I’ll maintain a training regiment of 3 days of cardiovascular exercise and 3 days of strength training.

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

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Friday, January 22, 2010

Visionary Business ~ An Entrepreneur’s Guide to Success

Visionary Business was a great book for anyone interested in starting a business. Although much of the information about starting a business is routine advice that you hear, the fact that it’s written more as a story makes reading it much easier and less boring then reading a regular business book.

The aspect that I really enjoyed was the fact that Marc Allen talks about the more ethical maybe even spiritual side of business ownership. In other words, always look towards adding value to people’s lives though your product and service. You should strive to excel in giving superior service. If you do this, the customer will come.

In his chapter called Practice Your Own Form of Magic, he relates a great and simple exercise that everyone should do. First, draw a five point star on a piece of paper. At the top point write God’s Will or the Universe’s Will or any similar phrase. At the point of the remaining four points write your top four goals, desires, or dreams. Then, review this star periodically.

I found the God’s Will Star totally new and a great, visional way to boil your important goals to one simple star. Awesome!

Enjoy the read!

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

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Tuesday, January 12, 2010

Drawing ~ A lesson in overcoming self-limiting beliefs

The New Drawing on the Right Side of the BrainI always wanted to be able to draw, but I believed that I am not an artist. I’ve always had a extremely left brain/ logical/ scientific view of life ~ no surprise from someone with an B.S. in Environmental Science.

But… I still feel this lingering desire to express my artistic side. Right before Christmas, I decided to challenge the belief that I can’t draw for 2010. What did I have to lose? I didn’t need to show anyone my artwork. The transformation in just 7 days was almost unbelievable.

First, I picked up the book The New Drawing on the Right Side of the Brain. I expected this project to take all year and the first step was to educate myself. When I started the first assignment, a self-portrait. I thought “Oh no, this is going to be terrible.”

I was correct the picture was terri
ble and childish looking. At this point, I almost thought it was hopeless, but I forced myself to continue though all the exercises. Since I had a lot of time during the Holiday’s, I got to the final self-portrait at the end of the book in 7 days.

After finishing the final portrait, I couldn’t believe the results. Although the first picture is embarrassing, I am posting pictures of the before and after because the difference is astounding. Remember, this is only 7 days between the drawings and that these were done completely free hand.

I continued to drawing and my drawings just keep getting better. Mainly, the book teaches you to make the switch to using the right side of the brain to draw the picture. It has completely changed the way I see the world now.

This success has me thinking more and more about the hidden power of our right brain. Most of our education trains and develops our left brain and neglects the development of the right brain. I just finished reading, How to Think Like Leonardo da Vinci: Seven Steps to Genius Every Day and in 2010, this book inspired me to develop my right brain thinking. So this will become a reoccurring theme this year.

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

Sensei Talks: Tim Rosanelli

Wednesday, January 6, 2010

Quick Tip for your 2010 goals

For years, I have written goals. It's inspired great success in my life. Here's an interesting thought.

Most life coaches and motivational speakers will tell you to think big ~ create stretch goals. I think it's important to dream and think big, but if we create stretch goals, it's easy to get discouraged and quit.

I like leaving more lead-way in my goals. Most people write one measure of success like "I lose 10lbs. in the next 12 weeks." I write goals with three measures of success - Moderate Success, Good Success, and Tremendous Success.

Moderate Success - requires just a little effort to achieve.
Good Success - requires regular and consistent effort.
Tremendous Success - This is the stretch goal that requires an all out effort.

For example, in our weight loss example, "I lose weight in the next 12 weeks." Moderate Success = 5lbs, Good Success = 10lbs, Tremendous Success = 15lbs.

After almost 20 years of using this method, I find that easily achieving the moderate success helps drive you towards the good success which motivates you towards the tremendous success.

Even if you only achieve the moderate success, you walk away feeling good and that you've achieved something.

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

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