Follow Us

Friday, December 30, 2011

Kimura - Figure 4 Armlock from Guard



The Figure 4 Armlock or Kimura in Brazilian Jiu Jitsu is part of grappling 101 and a classic move. In our beginner BJJ program, students are required to learn this key lock from guard.
--------------------------------------------------------------------------------

­­--------------------
SUBSCRIBE: http://www.youtube.com/subscription_center?add_user=trosanelli
BLOG: http://TimRosanelli.blogspot.com
FACEBOOK: http://www.facebook.com/pages/Maximum-Impact-Karate/164790534764
TWITTER: http://twitter.com/trosanelli
MY 60 SITUPS CHALLENGE: http://60situpschallenge.blogspot.com
--------------------------------------------------------------------------------­­--------------------
Music by Kevin MacLeod (http://www.incompetech.com) Licensed under Creative Commons "Attribution 3.0" http://creativecommons.org/licenses/by/3.0/


Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

Healthy Tuna Stir Fry



Don't have much time? This Tuna Stir Fry can be made in minutes. To make it even quicker, you can buy frozen vegetables to minimize the chopping.

Ingredients
Olive Oil
1 Yellow Onion
Zest of One Lime
3 cloves Garlic, minced
2 tbsp Ginger, minced
Salt and Pepper to taste
2 carrots, sliced
2 celery stalks, sliced
12 oz can Tuna
Juice of One Lime

Heat oil over High Heat. Saute Onion, Lime zest, Garlic, Ginger, salt and pepper for 2 minutes. Add carrots and celery stalks and cook for 5 minutes. Add the tuna and Lime juice and cook for one minute. Serve.
--------------------------------------------------------------------------------

­­--------------------
SUBSCRIBE: http://www.youtube.com/subscription_center?add_user=trosanelli
BLOG: http://TimRosanelli.blogspot.com
FACEBOOK: http://www.facebook.com/pages/Maximum-Impact-Karate/164790534764
TWITTER: http://twitter.com/trosanelli
MY 60 SITUPS CHALLENGE: http://60situpschallenge.blogspot.com
--------------------------------------------------------------------------------­­--------------------
Music by Kevin MacLeod (http://www.incompetech.com) Licensed under Creative Commons "Attribution 3.0" http://creativecommons.org/licenses/by/3.0/

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

Defensive Inside Leg Sweep - Tricks and Tips



Defensive Inside Leg Sweep - Tricks and Tips

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

Monday, December 19, 2011

Armbar from Guard



A quick instructional on Armbar from Guard

The Armbar in Brazilian Jiu Jitsu is part of grappling 101 and a classic move. In our beginner BJJ program, students are required to learn the armbar from all the major positions in wrestling, the guard, the mount, and side control. This is the guard version of the Armbar.
--------------------------------------------------------------------------------­--------------------
SUBSCRIBE: http://www.youtube.com/subscription_center?add_user=trosanelli
BLOG: http://TimRosanelli.blogspot.com
FACEBOOK: http://www.facebook.com/pages/Maximum-Impact-Karate/164790534764
TWITTER: http://twitter.com/trosanelli
MY 60 SITUPS CHALLENGE: http://60situpschallenge.blogspot.com
--------------------------------------------------------------------------------­--------------------
Music by Kevin MacLeod (http://www.incompetech.com) Licensed under Creative Commons "Attribution 3.0" http://creativecommons.org/licenses/by/3.0/

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

Wednesday, December 14, 2011

Guilty-Free Holiday Office Party Workout - Sumo Squat & Side Kick 100 re...



Around the Holidays, we have so much to do that will get you off track with your diet and workouts ~ Holiday Office Parties, Shopping, Cookies. Here's a Body Fit Challenge that you can do at home on the days you can get to the gym.

The Sumo Squat & Side Kick Body Body Fit Workout Challenge is a timed challenge where we do 100 Sumo Squat & Side Kick on each leg and time how long it takes.

Watch the video for details on the exercise. My time was 11 minute 26 sec. What's your time for the challenge?
----------------------------------------------------------------------------
SUBSCRIBE: http://www.youtube.com/subscription_center?add_user=trosanelli
BLOG: http://TimRosanelli.blogspot.com
FACEBOOK: http://www.facebook.com/pages/Maximum-Impact-Karate/164790534764
TWITTER: http://twitter.com/trosanelli
--------------------------------------------------------
Music by Kevin MacLeod (http://www.incompetech.com) Licensed under Creative Commons "Attribution 3.0" http://creativecommons.org/licenses/by/3.0/

Free Royalty Free Music by http://www.DanoSongs.com
Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com

Monday, December 12, 2011

Beef Stew with Butternut Squash - Paleo Diet Recipe



During the winter months, I crave hardy foods. The sweet aroma of this stew along with the fresh vegetables topped the butternut favor of the squash combines for a delicious stew that we sooth your cravings for hardy foods.

Ingredients
2 tbsp. Extra Virgin Olive Oil
2 lbs. Chuck Steak, Cubed
1 Medium Yellow Onion, Chopped
3 Garlic Cloves, minced
4 Carrots, peeled and cut into 1-inch pieces
4 Celery Stalks, cut into 1-inch pieces
1 Butternut Squash, peeled, seeded, and cut into 1-inch cubes
2 cups Chicken Broth
1 bay leaf
1 tsp. Dried Rosemary
1 tsp. Dried Oregano
Freshly Ground Black Pepper, to taste

Heat Extra Virgin Olive Oil in a large skillet and add meat until brown. Remove meat from skillet and sauté Onion and Garlic for 5 minutes. Add Carrots, Celery, and Squash then sauté for another 5 minutes. Add meat back to pan along with Chicken Broth, bay leaf, Rosemary, and Oregano. Bring to a boil then cover and simmer for 30 minutes. Sprinkle with Black Pepper to taste and serve.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

Friday, December 9, 2011

FAST Defense - Getting Owned by Girl with Bunny Ears



This is what happens when you do FAST Defense training around Halloween. Well, she definitely can trick or treat without worrying.
----------------------------------------------------------------------------
SUBSCRIBE: http://www.youtube.com/subscription_center?add_user=trosanelli
BLOG: http://TimRosanelli.blogspot.com
FACEBOOK: http://www.facebook.com/pages/Maximum-Impact-Karate/164790534764
TWITTER: http://twitter.com/trosanelli
--------------------------------------------------------
Music by Kevin MacLeod (incompetech.com) Licensed under Creative Commons "Attribution 3.0" http://creativecommons.org/licenses/by/3.0/
Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532

Wednesday, December 7, 2011

Just in Time For the Holidays HIIT Training Workout



Sometimes during the Holidays with shopping, decorating, kid's events, holiday office parties, it's difficult to find the time to head to the gym to workout.

This Home High Intensity Interval Training Workout is just in time for the holiday to sculpt and tone your body with body weight exercises.

You will need your Gymboss Interval Timer for the workout
http://www.amazon.com/gp/product/B0036USWUQ/ref=as_li_tf_tl?ie=UTF8&tag=m...

Workout Breakdown
Set your Gymboss timer for 8 rounds of 15 sec. rest. and 45 sec. exercise.
Round 1 Half Burpee
Round 2 Pushup Downward Dog with alternating Leg Lifts
Round 3 & 4 Side Crunches

Repeat again for a total of 8 rounds
----------------------------------------------------------------------------
SUBSCRIBE: http://www.youtube.com/subscription_center?add_user=trosanelli
BLOG: http://TimRosanelli.blogspot.com
FACEBOOK: http://www.facebook.com/pages/Maximum-Impact-Karate/164790534764
TWITTER: http://twitter.com/trosanelli
--------------------------------------------------------
Free Royalty Free Music by DanoSongs.com
Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532

Monday, December 5, 2011

1 Million Views



A quick thank you to all my veiwers for helping me reach one million views. Also, I share a little about my story and the story of my school.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

Wednesday, November 30, 2011

After Thanksgivings Leftover Healthy Turkey Soup



Are you wondering what to do with that leftover Turkey? We don't let anything go to waste in our house so we use the bones and leftover turkey to make this delicious soup.

Ingredients
1 leftover turkey
6 cups of water
1 medium onion
2 tsp salt
1/2 tsp black pepper
1 bay leaf
1 1/2 cups chopped carrots (3 medium)
1 1/2 cups chopped celery (3 stalks)
2 tbsp fresh herbs of choice
1 cup Cooked Rice or Noodles (optional)

In a large kettle combine leftover turkey, water, onion, salt, pepper, and bay leaf. Bring to a boil, reduce heat. Simmer, covered about 1 hours.

Remove turkey from broth and let cool. Skim fat from broth. Remove meat from bones. Discard bones and bay leaf.

Bring broth to a boil. Stir in carrots, and celery. Simmer, covered, about 8 minutes. Stir in Turkey and herbs. Heat through. Optional: Add cooked rice or Noodles before serving.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

Monday, November 28, 2011

After Thanksgivings Tabata Kickboxing Workout



Are you feeling a little thick from Thanksgivings? This cyber Monday Tabata Interval Kickboxing Workout on the Heavy Bag will leave you feeling tone, fit, and strong.

You can do this workout on a heavy bag or in the air.

Gymboss Interval Timer
http://www.amazon.com/gp/product/B0036USWUQ/ref=as_li_tf_tl?ie=UTF8&tag=m...

Workout Breakdown
Round 1 Jab, Cross, Sprawl
Round 2 & 3 Front Kick, Spartan Bow
Round 4 Frog Squat, alternating body shots
Round 5 - 8 Repeat above sequence

Set your Gymboss timer for 8 rounds of 20 sec. exercise and 10 sec. rest.

SUBSCRIBE: http://www.youtube.com/subscription_center?add_user=trosanelli
BLOG: http://TimRosanelli.blogspot.com
FACEBOOK: http://www.facebook.com/pages/Maximum-Impact-Karate/164790534764
TWITTER: http://twitter.com/trosanelli
Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com

Wednesday, November 23, 2011

Day 2: Fast Defense Certification - Predator Armor




Here's so Day two footage from Ester and my trip to Reading, MA at Elite Freestyle Karate for my Fast Defense Certification. This is the afternoon when we get the Predator Armor on and run through some scenarios with the suit. We started slow and then build the speed up to 100% intensity.

Hidden within this video is some self-defense gems that helps you understand the psychology of a predator  plus I get kneed and eye poked a hundred times. I am the guy with the dark grey/ charcoal t-shirt underneath the suit.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

Tuesday, November 22, 2011

History and Evolution of FAST Defense Armor



History and Evolution of FAST Defense Armor told by Bill Kipp.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

Thursday, November 17, 2011

Day 2: FAST Defense Certification - Art of the Woofer



Highlights from my second day in Reading, MA at Elite Freestyle Karate for my Fast Defense Certification. The second day, we worked on the Art of the Woofer.

Predators interview ~asking questions ~ to potential victims to determine if they will be an easy victim. This activity is called woofing. This is Ester and I practicing the role of the woofer.

I found playing the woofing parts was actually not difficult and very fun. We also practiced the coaching part. Watch to the end of the video to see some funny scenarios performed by the master woofer - Bill Kipp.

Thursday, November 10, 2011

Getting Medieval on the New Predator Armor during FAST defense Combatives



One of my favorite videos of all-time is Pulp Fiction. I love the line about "getting medieval" in it. So, the following video shows my wife, Ester, and I getting medieval on the new Predator Armor during a FAST defense seminar.
Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

Monday, November 7, 2011

Bill Kipp Explaining Why FAST Defense is so Effective as Bully Defense f...



Parents,
I really want to thank you for trusting us with your absolute most prized possession. Also, I want to recognize that it can be a difficult journey watching your child go through these scenarios ~ it can be an emotional ride.

The beautiful thing is that we're not focusing on the problem but on the solution. There's some really powerful solutions here.

Three reasons why Fast Defense works and voted the best self-defense training in the Martial Arts by Black Belt Magazine?
1. We need to address the brain. We need to give these kids age appropriate, very simple, problem solving skills so god-forbid something happens, they have skills to draw on.
2. We need to address the body. They need to physically do the scenarios, watching a video or lecture is not enough to learn the skills required to be effective in a real situation.
3. We need to address the emotions. When we get into a hot spot, we tend to respond emotional, instead of rationally. When we get adrenalized, we go into hyper-drive, survival mode where our brain switches to our lower brain function or reptilian brain.

This reptilian brain responds emotional, not rationally. So what we are doing is through these playful drills is getting them into that part of the brain and conditioning positive action mode. If they ever experience a situation, they have skills to draw on positively.

So far, we have had four children take our program have successfully avoided real life abductions. How can you possibly put a price on that?

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

Friday, November 4, 2011

Fast Defense Certification - Day 1



Highlights from my first day in Reading, MA at Elite Freestyle Karate for my Fast Defense Certification. The first day, we worked on the first part of the Fast Defense System. Also, we go the chance to watch Bill Kipp and Dik Chance teach a Children's Bully Defense and Abduction Safety Seminar along with taking the adult Fast Defense course.

http://youtu.be/JOB76T6QsL8
Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

Wednesday, November 2, 2011

Swift Kick in the Groin by Wife



This video shows me getting kicked in the groin by my wife at a Fast Defense certification. I am wearing the groin protector for Fast Defense new Predator Body Armor.

Of course, I was a little nervous and apprehensive about getting kicked in the groin, but the groin protector is so good that even through my wife surprises me with a cheap shot when I wasn't ready, I still didn't feel a thing.

This video may not be for the faint at heart and it's also great slap-stick humor too.

http://youtu.be/jm57KC1EZHI
Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

Monday, October 31, 2011

Heart Stopper Karate Punch - Side Shift, Tai Sabaki/ Kizami Zuki against...



This technique is a great tournament sparring technique against someone coming at you with multiple kicks, i.e. machine gun kicks.

When your opponent comes at you with a kick, we shift to the side, Tai Sabaki and throw a Jab, Kizami zuki to the chest hence the name - Heart Stopper Karate Punch.

You throw the punch to the chest because many point sparring tournaments don't allow punches to the face and the strike to the chest stopped the kickers forward motion therefore stopping their kick.

http://youtu.be/3gR-2DAAhUE

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

Friday, October 28, 2011

How to Make Homemade Laundry Detergent



Making Laundry Detergent at Home.

Today's topic is a little off-topic so I am posting it for Wildcard Friday.

I have a long time friend that showed how to make laundry detergent on her blog - Thy Hand Hath Provided.

http://www.thyhandhathprovided.com

Check out her blog she writes about homestead and living simply. It's really cool and I really like it. She give great advice.

The thing that really interested me about Homemade Laundry Detergent was how much money you can save. This mix makes 5 gallons of concentrated solution which is 10 gallons unconcentrated. The cost per load is about 0.5 to 1 cent per load.

Ingredients
1/2 cup borax
1 cup washing soda
1 Fels-Naptha Laundry Soap Bar

Step #1 - Grate the laundry soap bar
Step #2 - Bring 4 cups of water to a boil
Step #3 - Add grated laundry soap to boiling water and Heat over medium high heat while stirring occasionally until the soap has melted completely.
Step #4 - Fill 5 gallon Bucket half full with hot tap water
Step #5 - Add bar soap solution to the bucket along with the borax and washing soda. Stir until fully dissolved.
Step #6 - Fill 5 gallon pale to top with hot tap water and stir again.
Step #7 - Cover tightly with the lid and let sit overnight to thicken.
Step #8 - Open the bucket and the mixture will gel on the top. Stir again.
Step #9 - Fill old laundry detergent bottles half full with Homemade detergent and fill to top with water.
Step #10 - Use 1/4 cup per load for a front loading machine or 5/8 cup per load for a top loading machine.

My wife tried the detergent out and said it worked terrific!

http://youtu.be/aGrHl2BCtsc

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

Thursday, October 27, 2011

Wednesday, October 26, 2011

Bassai Dai Bunkai - Sparring Sen-no-sen for Kiai - Side Kick



This is a sparring application for the side kick and kiai move for Bassai Dai. It's also very similar to the first hammer fist in Heian Nidan.

For this move, we use a sen-no-sen simultaneous flowing block and ridge hand strike followed by a side kick to the knee.

Now, I understand that you can't do a side kick to the knee in point sparring but you can always bring the kick up to belt level.

http://youtu.be/cnFnGmRh_30
Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

Saturday, October 22, 2011

Homemade Taco Seasoning

This taco seasoning is for 1 lbs of ground beef or turkey. I also like sprinkling this dry rub into my eggs for an omelet.

Ingredients
2 tsp chili powder
1 teaspoon cumin
1/4 teaspoon onion powder
1/4 teasoon garlic powder or minced garlic
1/2 teaspoon dried oregano
1 teaspoon paprika
1 teaspoon salt
1/2 teaspoon black pepper

Mix all ingredient and Sparkle on meat.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

My Food Journal + Bonus Tip: How to Eat Healthy at an Italian Restaurant



My friend, Bex, at Bex Life challenged everyone a few weeks ago to keep a food dairy for a week. Check her video out here - http://www.youtube.com/watch?v=_ak6wT8AAPM.

Below is a typical week for me.

MY FOOD JOURNAL:

MONDAY
7:00 -- Omelet with 3 Egg Whites/ 1 Whole Egg w/ Hot Sauce
Coffee - Black
10:00 -- ½ Honeydew
12:00 - Turkey Ground Taco Salad w/ Lettuce, Spring Greens, EV Olive Oil, Balsamic Vinegar
2:00 -- Bowl of Grapes
3:30 - Turkey Ground Taco Salad w/ Lettuce, Spring Greens, EV Olive Oil, Balsamic Vinegar
5:00 -- 2 Apples
Decaf Coffee - Black
{1 hour Kickboxing Workout}
9:00 Turkey Ground Taco Salad w/ Lettuce, Spring Greens, EV Olive Oil, Balsamic Vinegar
Bananna

TUESDAY
7:30 --Omelet with Egg Beaters, Turkey Ground with taco seasoning, Peppers, and Onions
Coffee -- Black
9:00 -- Apple
{1 hour Kickboxing Workout}
10:30 Apple
1:00 -- Grilled Tilapia with lime juice, garlic, ground pepper
Salad with Lime Juice Dressing
3:30 - Grilled Tilapia with lime juice, garlic, ground pepper
Salad with Raisins, Walnuts, Olive Oil, and Balsamic Vinegar
5:00 -- 2 Apples
Decaf Coffee - Black
9:00 -- Boneless Pork Spare Ribs w/ Cowboy Rub
Salad with Raisins, Sunflower Seeds, Olive Oil, and Balsamic Vinegar

WEDNESDAY
7:30 --Omelet with Egg Beaters, Leftover Pork Spare Ribs, Peppers, and Green Onions
Coffee -- Black
10:00 -- 1/2 Cantaloupe
12:30 -- Grilled Chicken Wings w/ Hot Sauce
Salad with Raisins, Sunflower Seeds, Olive Oil, and Balsamic Vinegar
3:30 - Grilled Chicken Wings w/ Hot Sauce
Salad with Raisins, Sunflower Seeds, Olive Oil, and Balsamic Vinegar
5:00 -- 2 Apples
Decaf Coffee - Black
{1 hour Kickboxing Workout}
9:00 -- Banana and Bowl of Grapes

THURSDAY
7:30 --Omelet with Egg Beaters, Peppers, and Green Onions
Coffee -- Black
9:30 -- Apple
{1 hour Kickboxing Workout}
11:00 Apple
1:00 -- Grilled Boneless Pork Lion w/ Cowboy Rub
Salad with Raisins, Sunflower Seeds, Olive Oil, and Balsamic Vinegar
3:30 - Grilled Boneless Pork Lion w/ Cowboy Rub
Steamed Broccoli and Carrots
5:00 -- 2 Apples
Decaf Coffee - Black
9:00 -- Grilled Boneless Pork Lion w/ Cowboy Rub
Salad with Raisins, Walnuts, Olive Oil, and Balsamic Vinegar

FRIDAY
7:30 - Omelet with Egg Beaters, Jalapeno Pepper, and onions
Coffee -- Black
9:00 -- Honeydew
10:00 -- Bowl of Grape
11:30 -- Tuna Salad on Lettuce
Bowl of Grape
1:00 -- Tuna Salad on Lettuce
6:30 -- 2 slices Pizza
Caesar Salad
8:00 -- Bowl of Ice Cream

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

Wednesday, October 19, 2011

Bassai Dai Team Kata Demo - Coal Kickin Tournament October 2011



Here's a team kata performed at the Coal Kickin Tournament. It looks like a version of Bassai Dai or Passai Dai done by a different karate style. The high kicks in it make me think this is the Tae Kwon Do version of Bassai Dai.

http://youtu.be/SUbMILF-c5A

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

Monday, October 17, 2011

Bully Defense for Kid - Self Defense Against a Rear Bear Hug with Valley...



This is a variation on our takedown #5 - Self Defense Against a Rear Bear Hug with a valley drop with a transition into a mount and finishing with an Americana arm lock.

This is the essence of my style of teaching. I take a move, Takedown #5, that the kids have done hundreds of times and add a finish by linking techniques they know together in combination.

By teaching more combination, we can talk more about different situations and which combination works for each situation.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

Friday, October 7, 2011

Quick Baked Apple, Paleo Style, with Walnuts, Raisins, and Cinnamon in t...



Here's a quick way to make a baked apple, Paleo Style, of course with no added sugar. The apple peeler/ corer makes the job fast, and fun. Our kids find it ultra cool to use the apple peeler.



Ingredients
1 Apple
1 Tbsp Raisins
1 Tbsp Walnuts
1/4 tsp Cinnamon

Peel and Core Apple. Mix Walnuts, Raisins, and Cinnamon in small bowl. Add mixture to the center of the apple where the core was removed. Microwave on High for about 2 minutes and Serve.
Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

Wednesday, October 5, 2011

My Karate Tournament Trip + Funny Moments + Demo and Weapon's Division A...



This weekend, I went to check out a tournament that I want our karate kids to compete in. I was scouting the tournament to understand how train our students to win.

The video shows my trip up to the tournament. A few funny moments caused by boredom and a pull off that my GPS said was the final destination. Luckily, I found signs to the High School that the tournament was held at.

The end is actually highlights from the team demo division and Weapons division.

http://youtu.be/pi8mZm23Wg0

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

Monday, October 3, 2011

Food Haul - Bolton's and Penn Vermont Farm


Recently on YouTube, many of the channels, I watch, are showing grocery hauls.

They presented many things as healthy options that are unhealthy. I am really shocked that they'd call them healthy.

One person bought Whole Wheat Pop Tarts at Whole Foods and called them healthy. Let me tell you, you might as well eat the Kellogg's brand if you are going to do that, because it's not healthy.

So I am going to show you where I shop for my groceries and the most important thing is I go straight to the farm.

Sensei Tim Rosanelli's rules for eating, "If it ain't lean meat, fresh fruit, fresh vegetables, or nuts, it ain't healthy." This doesn't mean you can't eat other things or that they are bad. It just means they aren't good. In fact, grain products, I think are nutritionally neutral, not good or bad.

I am going to take you to some places that I like to go - Bolton's Farm Market and Penn Vermont Farm.

On this trip, I bought a whole chicken, celery, lettuce, zucchini, squash, peppers, apples, and pears. Everything cost about $33.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

Friday, September 30, 2011

Two Easy Steps to Achieve a Mushin State of Mind

Mushin is the famed mindset that the samurai, warriors of Japan, would try to achieve to ready them for battle against an adversary. Mushin literally means no mind and symbolized for them, performing intuitively at their best without fear. It’s a non-thinking outlook of observing without judgment to gain a greater awareness level.

Now, different traditions have similar concepts with a different name. You may have heard the terms of enlightenment, nirvana. Athletes call it “Being in the Zone”. In Christian tradition, they would call it being filled with the Holy Spirit.

So I am going to teach you the two steps, it takes to get to the Mushin frame of mind.

Step #1, Mind Like the Moon - Tsuki No Kokoro
During a full moon, the moonbeams cast an even light over everything. They illuminate everything equally without judgment. When you apply this to your mind, it refers to our vision and the way we view the world.

In layman terms…
It’s called wide angle vision.

What is wide angle vision?
It’s goes by many different names, for example in survival classes - spatter vision and Native Americans refer to it as Owl Eyes. To discover more about developing this type of vision, you can google Owl Eyes or wide angle vision or search YouTube for more information for exercises to hone this skill.

Here’s a video about wide angle vision



Basically, wide angle vision is when we see the whole scene instead of focusing on a single point. It’s a panoramic view of everything around you like setting your camera for landscape view instead of portrait. Tsuki no kokoro is the switch from binocular vision to expanded vision.

The difficulty with this vision is that we are taught from an early age to have a focused vision of the world. Our modern lifestyle drives us toward having a focused view all the time through reading, working on a computer, watching TV, or even performing work at our job. This focused view causes many vision problems requiring the need to wear glasses.

To teach yourself and experience wide angle of vision stretch your arms out to your sides just at the limits of your peripheral vision and wiggle your fingers. Then, while looking straight ahead attempt to see your wiggling fingers with your peripheral vision. This exercise should open your vision up to wide angle vision.

Hunters and gatherers utilized spatter to see a small movements and patterns in the wilderness to locate their prey.

With wide angle vision, you will perform better in almost any sport. In karate, it enhances your sparring abilities by quickening your reactions to see and anticipate our opponent’s movements more effectively. When you correctly achieve wide angle of vision, your opponents will say that it looks like you are looking right through them and most opponents find it very intimidating. It causes a fear response in most people because this vision is a predator mindset. Think again about the hunter and gather. They would be in a predator state of mind when using this vision to do their hunting.

Step #2, Mind like the Water – Mizu no Kokoro
When a lake’s surface is still with no ripples, you can see your reflection on the water surface clearly without distortions. But when you disturb the water, the ripples will distort your image on the surface of the lake.

Mind like the Water is the state of mind of being calm, cool, and assertive. This is the same state of mind that an artist employs to draw an accurate picture of scenery. We are filled with preconceived notion of the world around us that interfere with really seeing what is actually there. This is the reason many karate masters practiced calligraphy and painting because it forces your mind into sensory awareness.

In the famous book, The New Drawing on the Right Side of the Brain, the author takes you through a process of give up these preconceived notions and just drawing what is literally there instead of what we think is there. Check out my experiences with this book here. In the book, they take you through a series of drills to break through these preconceived notions that we develop through our left/ logical brain so that you can draw accurately what we actually see, instead of simplified ideas of what we think we see.

In this state of mind, you cast away any thought or judgments and merely observe. For example, in sparring, you do not try to anticipate your opponent’s movements you just see and react to them.

The best drill to practice this skill is to go into wide angle vision and while looking straight ahead then attempt to observe different objects within the scenery without looking around.

Once you achieve these two steps, you’ll enter the zone or the Mushin mindset. The essence of the Mushin mindset is seeing without thinking – without judgments about what you see, just taking it all in. It’s a right brain/ creative type of thinking. This type of thinking is underrated and much more powerful then left brain/ logical thinking. Our right brain is faster, reacts quicker, more resilient, and limitless. It’s able to react appropriately to a situation with no thought or effort because you’re more open and connected to your surroundings.

The best way I've found to practice Mushin before using it under the pressure of combat is from the old movie, Kung Fu. Do you remember the scene Snatch the pebble from my hand?



Try that with a partner. Instead of searching for pebbles, do it with a penny. You can practice your Mushin with either role.

Using Mushin, You can snatch the penny about 6 to 8 times out of 10. When you're not, I may get it 2.

Holding the pebble/ penny is even harder. If you are in Mushin, you will easily close your hand. Your partner's hand will look like they are grabbing in slow motion. Oh by the way, in Mushin, you will be able to tell the difference between a real grab and a fake.

Try it at home. If you have kids, they are great willing training partners. You get to practice and your kid will have fun.

These concepts are very hard to explain because they must be experienced to understand. These concepts have their root in right brain/ creative thinking and most of us are taught to think logically and ignore creative thinking. Asian culture's have an easier time understanding these concepts because of their roots in Zen Buddhism which emphasis creative thinking.

Our left brain/ logical brain is like that critic that criticizes everything and can do anything themselves well. Do you know people like that? The right brain is creative, non-verbal, and great at performance. When performing, most people listen and use the left brain/ logical instead of the right intuitive side. We basically use the wrong side for the task at hand.

I came across this at the beginning of the year, because I wondered why people like Musashi were accomplished artists too so I decided to learn to draw for 2010. Well, I found it took only 7 days if I drew with the right side of the brain.

The difference between my before and after drawing was astounding. When we sparring and perform kata with the left brain, it's like my before picture compared to the left brain which is my after picture.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
timrosanelli.blogspot.com
60situpschallenge.blogspot.com

Wednesday, September 28, 2011

Blitzing for Ippon Kumite / Sparring - Triple Threat Reverse Punch



Our third blitzing technique is a triple threat reverse punch.

I trained with a friend who was excellent at this move. When he would do this move it was like a bull rush coming at you.

The feeling you need for this technique is like a kamikaze going in to score the point.

To make this extremely effective, mix up the levels of the punch, for example High, High, Low or High, Low, High. This will greatly increase your scoring percentage.

http://youtu.be/EKLE3SIuUXs

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

Monday, September 26, 2011

Blitzing for Ippon Kumite / Sparring - Backfist, Trap, Punch, and Roll



Here's our second blitz technique.

Remember in the last video, we taught that the blitz is a technique that you rush your opponent and overwhelm them with a fury of attacks. This technique starts with a backfist on the opposite side and you punch as you roll to the side.

One of the cool things about teaching karate is that many of the techniques we teach have a historic or nostalgic value to them. This blitz is no different. I used this blitz to score a point during my 4th degree Black Belt test securing a passing grade at the test.

http://youtu.be/U0_3X76gctw

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

Friday, September 23, 2011

Blitzing for Ippon Kumite / Sparring - Tap, Trap, Punch, and Roll



I have a great drill for you today. I had a request online for more Kumite / sparring drills.

While I warm-up my class with some pad work, I want to explain the concept of a blitz. The blitz is basically a technique that you rush in to score a point by overwhelming your opponent with a fury of attacks.

This one is the Tap, Trap, Punch, and Roll. I love this particular combo because I scored a point with it at the 1998 JKA World Championship in Bern, Switzerland when I was on the US team.

The cool thing about teaching karate is many of the techniques that I teach have some history to them.

If you want to take your sparring game to the next level, work toward mastering this battle-tested technique.

http://youtu.be/vTI_lOC9Nfc

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

Paleo All-Round Good Rub

This is an all round fantastic rub that works on all types of meat, poultry, and fish.

Ingredients
1 Teaspoon Dry Mustard
1 Teaspoon Granulated Onion
1 Teaspoon Paprika
1/2 Teaspoon Granulated Garlic
1/2 Teaspoon Ground Coriander
1/2 Teaspoon Ground Cumin
1/2 Teaspoon Fresh Ground Black Pepper

Mix all ingredients in a small bowl. Sprinkle and press rub mixture into meat or fish and refrigerate for 1 hour before grilling to intensify the favors. If you wish to add salt, season with sea salt just prior to grilling.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

Monday, September 19, 2011

Inside Leg Catch Takedown against a Round Kick for Ippon Kumite



Today's video is on an inside leg catch takedown against a round kick for ippon kumite. This drill I pulled out of the archives because I haven't taught it in a few years. So, we're kind of knocking the rust off of the drill.

During your Ippon Kumite practice, jamming a round kick is an important strategy to learn. Most people try to move back on a round kick putting them into the danger zone at the end of the kick.

On this drill, we step into the round kick and continue to spin using the power of the kick for the takedown.

http://youtu.be/I1osRCjxcgE

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

Friday, September 16, 2011

Grilled Rosemary-Sage Turkey Breast

This is a quick and easy wet rub for a turkey breast and perfect for my Paleo Diet. If you don't want to grill the turkey breast, you can roast it in the oven at 325 degrees in a roasting pan in a rack.

Ingredients
1 Bone-in Skin-on Turkey Breast, 4-6lbs
1/2 cup Extra Virgin Olive Oil
2 tbsp. Rosemary, Chopped
2 tbsp. Sage, Chopped
2 cloves Garlic, Minced

Preheat Grill to 325 degrees over indirect heat.

Rinse and pat dry turkey breast. Mix olive oil with sage, rosemary, and garlic. Brush mixture on outside and under the skin of the turkey breast. Place the turkey breast on a rack and place on the grill over the burner that is off. Cook for about one hour until the internal temperature 170 degrees.

Remove from oven and let rest for five minutes before carving.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

Monday, September 12, 2011

Tangy BBQ Chicken Breast and My New Paleo Diet



I am here in my kitchen and I am going to grill for you a Tangy BBQ Chicken. I wanted to let you know that I am trying out a new nutritional plan called the Paleo Diet for about a month.

Here's a link to the book...
The Paleo Diet: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat


It is a great diet. I think it's one of the best ones that I've tried. The interesting part about the diet is they claim that it will put you at the weight that nature intended you to be.

The other thing that I like about this nutritional plan is that it works well with my workout level. I typically do 3 to 4 kickboxing classes per week, weight train 2x per week, walk my dogs, and ride my bike to the dojo daily. I require a nutritional plan that helps me recover quickly from a workout.

Also, the Paleo Diet provides a great energy level throughout the day. I don't get the afternoon slump. I experience a positive, relaxed, calm sort of energy all day. It really puts my In the Zone and alert.

Because of all the fruits and veggies with lean meat, I am not hungry at all. In fact, it would be difficult to overeat on this diet. You would need to eat over 5 lbs. of fruit in a day to get the same number of carbs on the typical American grain based diet.

Ingredients
2 lbs Chicken Breast
1/2 Grapefruit, Juice from
1 Lemon, Juice from
2 Green Onions, Chopped
1 tsp Dry Tarragon
1 tsp Fresh Thyme
1 tsp Fresh Sage
1 tsp Fennel, toasted and crushed

Mix all the ingredients with the chicken in a Ziploc bag or bowl. Marinated for at least 1 to 2 hours in the refrigerator.

Heat Grill to about 400 degrees. Cook Chicken on both sides for about 10 minutes per side. Brush reserve marinated on chicken occasionally.

http://youtu.be/xBkpY57pPX0

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

Friday, September 9, 2011

Iced Blended Mocha Latte with Whey Protein



http://youtu.be/eDnATDGhTA8

This is a video response to Sarah Dussault's video on What Protein Powder Should I Buy at The Sarah Fit Show. She produces wonderful fitness and health videos at http://www.youtube.com/user/SarahsFabChannel.

Sarah's video talked about Protein powder recipes in the morning. This is my favorite morning recipe ... Iced Blended Mocha Latte with Whey Protein.

This recipe is a double shot of coffee and whey protein rolled into one delicious drink.

Put one cup of milk and 6 to 8 coffee ice cubes into the blender. Fill with room temperature coffee to the 2 cup line on the blender. Then, add one scoop of your favorite whey protein. Blend until the ice cubes are chopped up.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

Wednesday, September 7, 2011

Leg Catch Defense Against a Front Kick for Ippon Kumite / One Step Sparr...



Today's lesson is a leg catch against a kick defense that we're going to use for ippon kumite.

This is another technique from the Bubishi - Figure #22.

Click the following link to get a your copy of the Bubishi.
http://www.amazon.com/Bubishi-Classic-Manual-Patrick-McCarthy/dp/0804838283?ie=UTF8&tag=maxiimpakara-20&link_code=btl&camp=213689&creative=392969

Bubishi: The Classic Manual of Combat

When we perform, Ippon Kumite/ One Step Sparring, our students, many times, get stuck on what to do against the kicks. This technique works against a mae geri / front kick or Yoko Geri / Side Kick.

This leg catching technique is the first in a series of leg catches to help you with Ippon Kumite.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

Friday, September 2, 2011

Tomatillo Salsa

My sister gave me some tomatillo. I never tried them before. Apparently, tomatillo salsa is common Mexican fair. I made it as a salsa for chicken fajitas and is great on most meats. It's also a great salsa for chips.

Ingredients
1 pound fresh tomatillos, quartered
1 large Spanish onion cut into wedges
4 cloves garlic
1/2 cup coarsely chopped cilantro leaves
1 jalapeno, seeds removed
1 lime, juiced

Remove the husks from the tomatillos and wash the stickiness off under cool water. Cut them into quarters and add them into the food processor with the onions and garlic. Process until smooth. Add the cilantro, jalapeno and lime juice and process until the jalapeno is finely chopped.

Pour mixture into a small saucepan. Bring it to a boil over medium heat, stirring occasionally, until the mixture thickens to the consistency of relish, about 20 minutes. Cool before serving.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

Wednesday, August 31, 2011

Single Knee Drop Shoulder Throw/ Drop Seoi Nage with Figure 4 Arm Bar Fi...



http://youtu.be/8rKDwfXbAVw

We call the Single Knee Drop Shoulder Throw - our takedown #8. This is a self-defense against a rear choke hold.

I wanted to make an advanced version of the takedown so we added a Figure 4 Armbar for the finish of the move.

What does everyone think? Does anyone have a better follow-up for the takedown?

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

Monday, August 29, 2011

Reverse Punch Fake Setup for a Round Kick in Sparring



http://youtu.be/oZu_38R2pJ8

This is a six phase workout that teaches how to use a fake to setup up your round kick. The first three phases are with the focus mitts and the final three phases are with sparring gloves. This workout is completed with some rounds of sparring.

Phase 1 - with focus mitts Fake Reverse Punch/ Back Leg Round Kick
Phase 2 - with focus mitts Fake Reverse Punch/ Lead Leg Round Kick
Phase 3 - with focus mitts Fake Reverse Punch followed up with Lead Leg or Back Leg Round Kick
Phase 4 - Sparring - Fake Reverse Punch/ Back Leg Round Kick
Phase 5 Sparring - Fake Reverse Punch/ Lead Leg Round Kick
Phase 6 Sparring - Fake Reverse Punch followed up with Lead Leg or Back Leg Round Kick

Friday, August 26, 2011

How to Quickly Chop a Tomato



http://youtu.be/NXqC6ObWH1c

This is a video response to Bex Life's Video How To Cut Cherry Tomatoes at http://youtu.be/o84_Y6MquAQ. I can really relate to the Bex Life channel because understand the balancing act of living and eating healthy among all the responsibilities of raising a family. Check out her channel to see more: http://www.youtube.com/genghisgirl.

This video demonstrates a quick way to chop a tomato into cubes. And it also contains a quick plug for the restaurant that my daughter is a Sous Chef at, Spig & Vine in New Hope. http://www.sprigandvine.com/

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

Wednesday, August 24, 2011

Hand Wrestling Tutorial



http://youtu.be/FTh7nZEWd1I

Hand wrestling is a great match for kids and adults. It develops and conditions your core strength and your stance and how to maintain your center of gravity without over-committing along with teaching how to control and off balance opponent.

Set-up
Opponents face off in a front stance with the inside of their right foot touching and grab hands as if they were shaking hands.

The match starts by making three circles with your hands.

Objective
The winner is the person to get their opponent to lift their feet off the floor or to touch the free hand to the floor.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

Monday, August 22, 2011

Tomato, Cucumber, Onion Salad with Yogurt and Garlic Dressing



http://youtu.be/qFo8XYO3Rig

Today we're going to make a Tomato, Cucumber, Onion Salad paired with a yogurt and Garlic Dressing. Just to throw in some more garden fresh veggies, we're going to favor it with some fresh basil.

This salad throws in the whole kitchen sink of garden fresh veggies. Please watch and we would appreciate you giving it a thumbs up rating.

Ingredients
2 Cucumbers, Diagonally Sliced
3 Tomatoes, Sliced
1 Red Onion, Sliced lengthwise
2 teaspoons Mint
2 tablespoons Basil

Dressing
1/2 Cup Greek Yogurt
2 cloves Garlic, minced
Salt and pepper to taste

In a large mixing bowl, add all ingredients and stir until all the ingredients are combined and the dressing coats the veggies evenly.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

Friday, August 19, 2011

Quick tip for maintaining the proper hydration

Glass of WaterWater is vital to your mental and physical performance. Also, proper hydration influences our state of well-being. Take a look at the statistics.

Dehydration Statistics

  • In 1998, Cornell Medical Center, NY did a survey that discovered 75% of all Americans show signs chronic dehydration.
  • 37% of those people mistake thirst for hunger causing them to eat more.
  • Even mild dehydration will slow your metabolism as much as 3% making you burn less calorie.
  • Dehydration is the #1 trigger of daytime fatigue.
  • A drop of 2% in hydration can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing.

Dehydration is very common. Many times, I hear students complain of constant headaches. When questioned, I find they drink all sweetened and/ or caffeinated drinks which only dehydrate you more.

The best time to regain your hydration level is in the morning because after a night of sleep, our body is at its lowest hydration level of the day.

Simple method for Testing your Hydration Level

Scale-A-Week ProjectYou’ll need a scale that calculates a body fat percentage. Our hydration level effects the body fat percent on the scale.

Our hydration level is at it’s highest in the late afternoon and lowest in the morning.

First, measure your body fat percent in the afternoon or early evening. Then, measure it in the morning. The difference in your body fat percent between the afternoon and morning is water loss.

For example, if you weight 200 lbs with 20% body fat in the afternoon and 19% body fat in the morning, you are 1% short in water.

If you take 200lb X 0.01 (or one percent), you find that you’re 2 lbs short in water.

Since 16 fl oz equals one pound, you need to drink two 16 oz glasses of water to re-hydrate yourself in the morning.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

My hidden Talent - Throwing Things. What's Your Hidden Talent?



http://youtu.be/Cf9guyy3Zyc

Bex Life asked everyone to post their hidden talent. So, What's your Hidden Talent? Post a comment or a video response below.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

Wednesday, August 17, 2011

Heian Nidan, Kanku Dai Bunkai - Pressing Block Spearhead Strike Bubishi #13



http://youtu.be/mbMEUu3DldM

Our lesson today is Bunkai from Heian Nidan. We are going to demonstrate the bunkai for the pressing block spearhead.

But first...

To understand this technique, we need to understand that Funakoshi and other karate masters attempted to hide the true application for this move.

The Legend of the Spearhead Strike
The legend of the spearhead strike is that you need to train your hands for many years to be able to pierce through an opponent skin with your bare hands. Training the hands consisted of thrusting your hands into progressively more difficult materials up to sand.

The legend was perpetuated but karate masters to create an air of mystery and to keep the real application secret so that students would not attempt it on others.

The Real Application
So, let's talk about the real technique. In Funakoshi's book, Karate Jiu Jitsu, he demonstrates it as one of the throwing techniques called Pressing the Throat.

Another reference to this move appears in the Bubishi. This book was handed down and hand copied from Master to Student in secret for many years. The Bubishi shows the Pressing Block Spearhead Strike as Figure #13.

Making the Pressing Block Spearhead Effective
Bubishi: The Classic Manual of CombatTwo things are required to make the Pressing Block Spearhead Strike an effective technique.
1. The thrust is at the throat level. Funakoshi demonstrates it this way in the 1st edition of his book but not in the 2nd edition that most people have.
2. The thumb needs to be out like a trigger instead of tucked in.

The spearhead strike is a thrust and grab of the throat. After the strike is performed, we rotate to make the move a takedown.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

Monday, August 15, 2011

Crispy Healthy Chicken Tenders



http://youtu.be/EZ-ZzA6ZCGw

Here's the healthy alternative for a family favorite - fried chicken tenders. This version is baked to make it low fat and the oatmeal is the base for the crispy coat to keeps it whole grain.

It's a great alternative for dieters because of the low carbohydrate content and high in lean protein.

Servings: 4
Amount per Serving
Protein -- 40g
Carbohydrates -- 14g
Fat -- 7g

Ingredients
1 lb Chicken Breast
1 cup Oatmeal
1/4 tsp Chili Powder
1/4 tsp Smoked Paprika
Salt and Pepper to taste
1/4 cup Egg Beaters

Blend Oatmeal until it has the consistency of flour. In a bowl, mix chopped Oatmeal, chili powder, smoked paprika, salt, and pepper. In other bowl, add 1/4 cup egg beaters. Oil baked dish by spraying it with Pam. Create an assembly line and dip the chicken in the egg beaters. Then coat with the oatmeal mixture. Finally, place in the baked pan. Bake in oven at 400 degrees for 20 to 25 minutes

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

Friday, August 12, 2011

Virgin Pina Colada Mojito



http://youtu.be/leIrOe8p-Wo

This is a video response to Tara Stiles. She has a terrific channel at http://www.youtube.com/user/TaraStilesYoga. I suggest everyone go and check it out.

Virgin Pina Colada Mojito is a tasty and refreshing summer time drink for anyone to enjoy.

Ingredients
4 to 5 Pineapple Mint Leaves
1/2 Lime cut into 4 wedges
1 spoonful Cream of Coconut
Pineapple Juice
Club Soda

Add the Pineapple Mint, the lime, and the Cream of Coconut to a pint glass. Muddle until the juice of the lime is squeezed out and the mint infuses into the juice. Fill the glass with ice. Top to off with half Pineapple Juice and the other half with club soda. Stir and Enjoy

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

Wednesday, August 10, 2011

FitFury's Spartan Pushup Challenge



http://youtu.be/aC2RtOhL4fE

FitFury posted a Spartan Pushup Challenge on his channel at http://youtu.be/a4wxonvDWwk. This is my video response to his 300 style Spartan Challenge. My score for the challenge was 28.

Also, this is my first attempt at jump cut style of video editing for the intro. Tell me what you think in the comments.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

Heian Nidan Bunkai - Rotational Defense with Standing Guillotine Follow-up



http://youtu.be/Cx3JyOCLNLk

This is bunkai for a technique that you see in Heian Nidan and Kanku Dai. It's the side snap kick and back fist strike.

Part 1 - Rotational Defense
The self defense technique is called rotational defense against a front choke. You circle the right hand counter clockwise and bring into the side in your cup and saucer position. Then, you follow it up with an elbow strike.

Part 2 - Standing Guillotine Follow-up
Any demonstrations of rotational defense finish with you kneeing and elbow striking the opponent into submission, but this ignores a very likely scenario where the attacker closes the gap with a clinch or a double leg takedown.

In the clinch situation, a standing guillotine is exactly what the doctor (or, in this case, self-defense expert) ordered.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

Tuesday, August 9, 2011

Flag Grappling Variation - Ground Defense



http://youtu.be/QvUvRkweC5w

This is a variation on the flag grappling drill. One person has two belts inserted in each side. They lay on their back and defend with their legs and hands on their back.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

Friday, August 5, 2011

Grilled Corn,Tomato, Basil, and Feta Salad

Your Summertime Check list...
Tomatoes - Check - in the garden.
Basil - Check - in the garden.
Corn - Check - in the garden or cheap at the store.

This salad is perfect for the summer time because most of the ingredients are on your summertime check list, discounted at the supermarket, or in your garden.The smoked favor of the corn, infused with the tangiest of the red vinegar, combined with the freshest of the tomatoes, and a hint of basil makes this salad a real winner.

Ingredient
6 ears grilled corn
1/8 cup olive oil
2 tbsp. red wine vinegar
3 medium tomatoes, diced
1/2 cup feta cheese
3 tbsp. fresh basil, chopped
salt and pepper to taste

Coat corn with olive oil and grill until some kernels become brown. Once done, remove from grill and cut kernels off of cob. Whisk olive oil and red wine vinegar in a medium sized bowl. Add the remaining ingredients and toss well. Season with salt and pepper. Cover and refrigerate until ready to serve.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

Wednesday, August 3, 2011

Flag Grappling



http://youtu.be/Yapc5tkfSQk


Flag Grappling - Brazilian Jiu Jitsu Drill.

The Flag Grappling Drill is a terrific drill for all ages. It teaches students positioning, how to use defense to keep the opponent away while working your BJJ offense.

The Rules of Flag Grappling is simple. Students slide a two belt strips (each belt strip is 2" long) between their belt - One on each side. Two students face each other. On the "Go" command, the student attempt to grab the opponents 2 belt strip. First student to grab both strips wins.

Remember that students are not allow to hold their belts with their hands.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

Monday, August 1, 2011

Position Grappling Drill



http://youtu.be/AfvYKlm-XQg

Position Grappling - Brazilian Jiu Jitsu Drill.

This drill is shown with kids but is a great drill for any age. It teaches students the different positions of BJJ and how to transition with sweeps and escapes.

The Rules of Position Grappling is simple. Two students begin back to back. On the "Go" command, the student turn towards each other. To win, the students need to get their opponent in Guard, Side Control, Mount, or Back positions and hold for 3 seconds.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com

Friday, July 29, 2011

10 Ways to Recapture Your Elusive Youthful Spirit

Jump! 
At our summer karate picnic as I was organizing and playing with our youth students, a student’s parent asked my wife if I had this much youthful energy at home. She said an astounding “Yes”.

Keeping your mind young is not an easy task. We hit adulthood with tons of responsibilities at work and home that tend to grind away our youthful attitude daily. We need to combat these tendencies with diligent practice daily.

Wouldn’t you like to feel younger?

A Quick Distinction First…
Don’t mistake youthful exuberance with acting childish. To me, childish means acting immature and irresponsible. In our context, youth spirit means projecting a positive, light, fun, and energetic attitude throughout our day. For example, I remain very goal oriented and responsible but I attempt to go about those goals in a light-hearted matter.

Tips for recapturing your youthful spirit

1. Exercise is number one

It’s hard to feel youthful if you are gasping for air with mild activity. Children usually have quick spurts of energy followed by rest. Mimic this in your training by incorporating High Intensity Interval Training or a Tabata Protocol into your routine. Also, use compound weight exercises that work multiple muscle groups at the same time like many crossfit exercises. Our karate and kickboxing classes provide a terrific source of High Intensity Training and Crossfit exercises. High Intensity Training combined with compound exercises stimulates a hormonal response in your body that will make you feel younger.

2. Nutrition

To remain youthful, you need to eat properly. Easier said then done. Not only is temptation lurking everywhere like the candy dish in the office but the media portrays foods high in sugar as healthy because it has a little whole grain in it.

To stay young, commit to eating whole foods and avoid processed foods and food with added sugars. I go by the rule, “If my great grandmother wouldn’t recognize it as food, don’t eat it.” It’s tough at first because most of us have a sugar addiction, but once you break the habit, your taste buds awaken and food actually tastes better.

3. Cultivate Friendships

Researchers found the best indicator of happiest is not income level but the number of meals that we enjoy with others. I notice when I hang out with friends I tend to feel more youthful, energetic, and fun. I suggest cultivating and enjoying the people around you.

4. Reinvigorate Yourself by Going Outdoor

I find that spending time outside whether it’s working outside or taking a walk with my dogs always invigorates me. I find this as an important key to feeling good that many times I walk or ride my bike to the dojo because it puts me in the correct mood to teach awesome classes every night.

5. Work Playfully

Make work fun. It doesn’t have to get in the way of results. Who can resist spraying with others with the water hose when you wash your car? You still get the job done but with a little fun and much wetter.

6. Follow Children’s Lead

Children are great to bring out our inner child. Now, child psychologist believe that roughhousing with our kids is healthy and teaches valuable life lessons which is different than what was previous thought. Check out http://parenting.blogs.nytimes.com/2011/06/14/in-praise-of-roughhousing. Take advantage of the moment and let your children remind you what it’s like to be a kid again.

7. The Art of Let Go

Becoming an adult and raising a family doesn’t need to make us big stiffs. Learning to let go and be spontaneous is a valuable art form. Try to break out of your deeply carved daily ruts. For example, change your morning routine, drive a different routine to work, try a new restaurant. For more ideas, read this great book called Keep Your Brain Alive.

8. Laugh and Smile

Many times, we don’t realize that we walk around with a scowl on our face. It’s not surprising that this can repel positive people and situations along with making you feel old. The remedy is to make people laugh. Constantly flash that smile. For example, I like to start friendly conversations with cashiers in the store. Believe me, they will remember you. When you glow with friendliness, you will see people’s total demeanor change for the better as soon as they see you arrive.

9. Use Pets as a Gauge

Anybody who knows me, knows that I love my dogs. But they can serve a valuable purpose. As Casear Millan, the dog whisperer, demonstrates, our dogs are direct reflections and connection to our attitude. Through their gauge, you can achieve and maintain a cool, calm assertive attitude. There’s nothing better than that. To find out more how this relationship works, pick up his book, Be the Pack Leader. It changed the way I think and goes way beyond just training your dog.

10. Do Everything with Enthusiasm

Many times, we preframe ourselves to be miserable. We think negative thoughts like “I don’t feel like waking up,” “I have to go to work,” or “I don’t feel like working out today.” These disempowering thoughts hold you back from that elusive youthful spirit. Instead preframe your mind for the positive, say to yourself, “I can’t wait to get this day rolling,” “I get to go to work,” or “I can’t wait to workout today.”

Regaining that youthful spirit demands you to find that spark again and fan it into a fire. But… reading this article isn’t enough. Taking one action within the next 24 hours will get you on right track. What action are YOU going to take today to bring back that youth spirit? What do you have to lose anyway?

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
Click here to visit our YouTube Channel
60situpschallenge.blogspot.com