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Friday, July 29, 2011

10 Ways to Recapture Your Elusive Youthful Spirit

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 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
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Wednesday, July 27, 2011

How to make Blended Iced Coffee like a Starbucks Frappuccino, a McDonald...

How to make Blended Iced Coffee like a Starbucks Frappuccino, a McDonalds Frappe, or a Dunkin Donuts Iced Latte at Home in less than 3 minutes

During the summer when it's hot outside, I love drinking blended ice coffee instead of hot coffee.

We all love Starbucks Frappuccinos and Dunkin Donuts Iced Lattes in the morning but the cost can dig into your family budget, plus have you ever seen how many calories are in one of them.

This Blended Iced Coffee Recipe is the lower calorie way to enjoy that McDonalds Frappe in the morning without spending a fortune and to serve in less time then it takes to wait in line.

Pour 1 Cup Milk in your blender followed by 6 Coffee Ice Cubes and fill to the 2 cup line with room temperature coffee. Add 3 Splenda and blend.


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

Monday, July 25, 2011

How to Escape a Front Bear Hug for Kids

A front bear hug or clinch is a very common self-defense situation for woman getting assaulted by a male predator or kids getting bullied.

There is typically two reasons for someone to clinch. First one is to clinch and take you down to the ground. Second is to grab tight and squeeze until you submit.

To Escape a front bear hug is with a stop block frame. You make a picture frame with your arms by grabbing the wrist of your left hand with your right hand with a monkey paw grip.

The stop block frame slides across the attackers neck to push away and as you step back with one leg.
Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532

Friday, July 22, 2011

Funakoshi Karate Throwing Technique - Kubiwa with Arm Drag Setup

To watch on YouTube:

Demonstration of the technique, Kubiwa or encircle the neck as shown in Funakoshi's Master Text, Karate-do Kyohan in the Throwing Technique or Nage Waza section.

The thing that many people forget to teach is the setup. The setup is really important and often neglected. We want to practice the technique and neglect the setup.

The setup for Kubiwa today is an arm drag. The arm drag setup is perfect for self-defense situations like a hook punch to the head or a single arm shirt grab, single hand choke, side club attack, or side knife attack.

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

Killer Announcements - New Blog Design, Mantifesto, MIK Jiu Jitsu Program

I have some killer announcements and very excited with some of the things that I am working that I want to share.

First… Our New Blog Design
I redesign our blog to give it a fresh look. If you haven’t checked it out, go to Recently, I picked up the pace on posting more to get tons of great content out to everyone.

My posts are trending towards video because of the popularity of our channel (over 500,000 views), YouTube made our channel a partner. Check our YouTube Channel and subscribe at

Also, if you prefer Facebook, visit us at

Second… My First E-book
I’ve seen many top bloggers are creating free Manifestos for readers and I’ve decided to write one myself for everyone. My working title right now is the Maximum Impact Revolution Manifesto.

It will talk about how to use lifestyle design to live your passion, change the world, and become a superhuman! (Well, maybe not the superhuman, you'll need to attend karate classes for that, but it did sound good on paper!)

It’s a quarter written already and I’ll let you know when it’s available for download sometime this fall.

Third… Maximum Impact Karate Jiu Jitsu Program
With the success of grappling in our program, I am excited to announce that I've almost completed a full Blue-belt Jiu Jitsu course for Maximum Impact Karate to add more value to our karate program.

It still needs some final work. I plan set-up a website that current Maximum Impact Karate Student will gain access for free and anybody else can get it for a small fee.

Over the last few years, I have added more and more Jiu Jitsu to the program because many years ago, I realized that ground defense was a huge gap in a traditional Shotokan curriculum after watching a karate friend easily get taken down by a wrestler. This program is the culmination of many years of study after that incident. Definitely a must have skill set for your complete self-defense game!

Kid's classes will also involve a simplified version of this program. I love the Jiu Jitsu for kids because it gives the chance to subdue a bully without throwing punches so your child can solve the bully problem without anyone getting hurt.

We will keep you posted on the progress and you will see some of it in classes.
This is a really exciting time for me and a great time to be involved in our program or remotely through our blog and YouTube channel.

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

Wednesday, July 20, 2011

How to Soften a Stiff New Karate Belt

To watch the video:

I received a question from a fan of our channel on How to soften a stiff new karate belt. This is a quick video on some ways to soften it.

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

Monday, July 18, 2011

Mat Grappling - Great BJJ Kid's Game

Watch the video here:Mat Grappling - Kid's Brazilian Jiu Jitsu Game

It's fun for the kids and teaches them positioning and how to take their opponent's back at the same time, teaches them to work in a confined area.

Rules of Mat Grappling


Have two students face each other within one 2 X 1 meter square on the mat.

Objective of the Drill
To use grappling skills to push your partner out of the square of mat.

To Win
You must get the person's entire body off the mat.

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

Wednesday, July 13, 2011

How to Throw a Ninja Star or Shuriken

To watch the video:

How to Throw a Ninja Star or Shuriken

This is a class demonstrates how to throw Ninja Stars or Shuriken. Learn how to throw Shuriken and you'll impress all your friends.

You will need three things to learn how-to throw knives.
Ninja Stars
A Target
Adherence to rules of safety

Warning: Ninja Stars are dangerous to throw. Throw at your own risk and they should never be thrown at others.

There's different types of Ninja Stars. This is a six point one and a four point one called a moon star.

Shuriken were not only used as a weapon, but ninjas also used them as distraction tools. When you throw them into the target it's not so important to make them stick into the target. The ninjas would throw them at Samurai's mask or eyes so they would have to dodge them to give the ninja a chance to use their own sword or other weapons to finish them off.

The Grip
We use a pinch grip. Pinch one of the points between your thumb and index finger. Your thumb should line up with the point on the star.

The Throw
With the throw, bring the shuriken to the side of your head and point your elbow at the target. Unlike a baseball throw that goes across your body, the star throw goes straight down and extends out to the target like your pointing at where you want to throw. The body rocks forward with the throw.

Thanks for watching How To Throw Shuriken!

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

Monday, July 11, 2011

Sumo Wrestling - Kid's BJJ Game

To watch the video:

Sumo Wrestling - Kid's Brazilian Jiu Jitsu Game

It's fun for the kids and teaches them how to control and opponent and get them off balance. It also will improve children's core strength and leg strength.

Rules of Sumo Wrestling
Kids bow and perform the sumo stomp. When the referee says go, the competitors come to the center of the ring and grab their opponents arms, shoulders, or belt to move them around the ring. (Interlocking fingers is not allowed).

To win, you need to either push your opponent out of the ring or perform a takedown. A take down is when any part of your body touches the mat besides your feet.

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

Friday, July 8, 2011

Grilled Apple Brined Mesquite Smoked Turkey

I always wanted to grill a whole turkey, but I feared ruining Thanksgiving dinner. We had a free frozen turkey in the freezer that we got from the grocery store for shop around the holidays. I thought it was time to attempt the infamous grilled turkey.

To my surprise, the results were absolutely amazing. The turkey was moist with a wonderful apple sweet and smoked favor. This was the perfect time of year to grill a turkey because I had all of the fresh herbs (sage, marjoram, thyme) in the garden.

Although I veered off course on the recipe, I got the base of the recipe from Essentials of Grilling: Recipes and Techniques for Successful Outdoor Cooking


For the Brine
1 64 fl oz bottle apple juice
1 bunch fresh sage
1 bunch fresh marjoram
1 bunch fresh thyme
6 bay leaves
1/2 cup coarse sea salt
2 tbsp fresh cracked pepper

1 turkey, 12-14lb
Freshly ground coarse pepper
2 tbsp vegetable oil
2 handfuls Mesquite, soaked

To make the apple brine, combine the apple juice, sage, marjoram, thyme, bay leaves, sea salt, and pepper in a large sauce pan. Bring the whole mixture to a boil over medium high heat and stir until the salt is completely dissolved. Remove from the heat and let sit until room temperature. Remove the neck and giblet from the turkey cavity. Rinse the turkey and place in a 2.5 gallon Ziploc bag with the cooled brine. Squeeze as much air out of the bag so the turkey is completely submerging in the brine. Seal the Ziploc bag shut and refrigerate for at least 12 hours.

Take the turkey from the brine and pat it dry. Season it inside and out with pepper. Truss the turkey and brush it with oil. Prepare the grill for indirect grilling over medium heat (350 degrees F). Place a pan with water and a grill rack (this is the same setup as you would use in the oven) over the burner that is off. Then, place the turkey on the grill rack breast side up. Wrap the Mesquite in aluminum foil and poke it with holes. Place the foil packet on the burner that is on. If the wings begin to burn, cover them with aluminum foil. Cook the turkey until the internal temperature is 170 degrees F for the breast about 2 ½ to 3 hours. Transfer turkey to a cutting board and let rest for 20 minutes before carving.

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

Wednesday, July 6, 2011

Constructing a Terrific Quick and Easy Salad with Fruit and Nuts - The P...

To watch the video:

Over the years, my diet has changed alot and it's getting really close to a Paleo Diet. A Paleo diet mainly consists of three thing, some kind of protein, vegetables, and fresh fruits. I try to eat mostly whole foods and avoid processed foods with added sugars.

This simple and tasty salad consists of five components but provides a infinite amount of variation only limited by our imagination.

1. Salad Veggies
2. Fruit - Dried or Fresh
3. Nuts or Seeds
4. Extra Virgin Olive Oil
5. Balsamic Vinegar

These five ingredients balance each other perfectly and can be a great staple for any meal.

For more information on the Paleo Diet, check out Loren Cordain's Book, The Paleo Diet by clicking here and for more recipes go here.

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

Monday, July 4, 2011

Traditional Dojo Mat Cleaning

To watch the video:

When I was a younger student going up the ranks in the martial art, it was always the kohai or junior students responsibility to clean the dojo. The traditional way to cleaning the dojo is to have all the student line up shoulder to shoulder on one end of the mat and push wet towels across the floor to the other side. I believe that the traditional way to clean the dojo is a great way to teach kids discipline and responsibility. It also instills a sense of community and ownership over the dojo, but at the same time, we make it fun by making it a race.

You can use a long towel that take a few student to push across the mat to inspire better teamwork, camaraderie, and cooperation between your students.

Having your student clean the mats using this method consistently will provide a clean, germ free, and healthy environment for your students to train.

A quick word of caution... Never use chemical cleaners in the water with kids.

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

Friday, July 1, 2011

Awesome Summer Southwestern Black Bean Salad

It's summer time and everyone is grillin', but a great side dishes can make a meal. 

This fresh and colorful salad is just the ticket and makes a great side dish for grilled meat, fish, or chicken. The black beans pack the salad with a punch of fiber and protein, the avocados give it good fats, and the rest load it with antioxidants. A perfect summer side dish for any grilling meal.


2 15.5 oz can black beans, rinsed and drained
2 cups frozen corn, thawed
2 tomato, chopped
2 avocados, diced
1/2 cup red onion, finely chopped
2 scallion, chopped
2 lime, juice of
1/3 cup extra virgin olive oil
2 tbsp cilantro
salt and fresh pepper

Combine beans, corn, tomato, onion, scallion, cilantro, salt and pepper. Mix with lime juice and olive oil. Let marinate in the refrigerator for 30 minutes. Add avocado before serving.

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