You do not have to make radical changes in your eating patterns to increase your body’s health. The first step to take in clean and detoxification the body of impurities is to have fresh fruit juices for breakfast, whic are low in calories, prevent illnesses and are good for the intestines. OBSERVATION: Juices are not medicine. Juices are natural and nutritious and enhance your energy, They are loaded with vitamins, minerals, and fibers keep the body healthy. A WORD OF CAUTION: Do not substitue a juice in place of a meal. The juice should become part of a newly acquired eating pattern. It is best to drink the jucie in the morning when the body is prepared is best set for bowel movement. Another time would be during an afternoon break or before the next meal. Benefits to drinking juices, the absorptions of nutrients is quicker: Juices help the cardiovascular system, control hypertension, with the detoxification of the blood; Increase energy and hydration levels, softens the skin and makes hair shine; Promotes better sleep, memory and lucidity; Increase resistance to colds and flus; Decreases the chances of becoming constipated.Avoid industrialized and concentrated juices that come in boxes, bottles or cans. The ingredients, in these cases, under go a heating process, chemical ingrediants and pasteurization to prevent product deterioration. The fresh juice, with fruits and herbs, is undoubtedly the healthiest choice. It needs to be taken immediately after preparation, to avoid losing nutritional value.

THESE ARE IMPORTANT JUICES:

Citric -> source of vitamin C, that delays aging and prevents infectious diseases;

Carrots with celery -> energetic;

Green leaves -> mix one or two of the following: spinach, parsley, celery, lettuce, mint, chard (Swiss), watercress, with one type of sprouts (alfalfa, beans, soy) plus one apple and a few drops of lime. It gives energy, cleans the blood and fights constipation.

Beta carotene: food that contains beta carotene helps prevent some types of cancer: carrots, watercress, spinach, beets, broccolis…

THESE ARE UNBEATABLE

Immune system -> 2 peeled apples + 1 peeled orange (leave the white part) + 2-3 basil leaves
Relaxing -> 3 carrots + 1 celery stem + parsley + lime drops
Detoxifying -> 2 carrots + ½ cucumber (don’t peel) + ½ raw beet (don’t peel; wash and brush it well) + a few leaves of your choice of herbs + Lin seeds
Digestive -> 3 thick pieces of pineaple + 1 carrot + spinach + mint + juice of 1 lime
Energy -> 100g of white grapes + 3 kiwis + 1 peeled orange (leave the white part)
Intestines -> 1 slice of papaya + 3 peeled oranges + 5 dried seedless plums (or 2 Tbsp of seedless raisins). Don’t strain the juice.
Nutritious -> raw spinach + 3 chopped oranges + 1 carrot + 1 beet + 1 tsp of oat flakes
Sedate hunger -> 1 tomato + ½ cucumber (don’t peel) + 1 celery stem + juice of 1 lime. Drink it during morning or afternoon brake.
SPECIAL -> Energetic. Some say it’s the rebirth juice. Prevents colds and flus, and aids the cure of infectious diseases. Helps fight nausea and softens the skin: 4 carrots + 1 peeled apple + 1 piece of ginger

Ms. Conceição Trucom has a Bachelors degree in Chemistry (UFRJ Brazil), and has worked 24 years in the field of Science. Since 1995, she has been attending workshops on different therapies, such as: Natural Eating Techniques, Meditation, Kabballah, Tarot, Quirology, and Numerology. The integration of her diverse background has helped her work in the area of Conscious Eating.

As Mr Outerbridge explained, this art and dance form grew out of efforts by Brazilian slaves who used the form to disguise the fact that they were learning to fight and were organizing amongst themselves in order to achieve their freedom.

FRIDAY, SEPTEMBER 30: The graceful movements of the martial art Caporeira will be on display for the public to enjoy as part of a ceremony taking place on Sunday.
Capoeira Camara is having its second Batizado e Troca Cordaos (Baptism and the Change of Cords) at Somersfield Academy at 2pm.
The group will be bringing in its head instructor (Contra Mestre Bola), as well as overseas professors and students.

Capoeira is a martial art created by African slaves in Brazil approxiamtely 400 years ago. The self defense technique incorporates kicks, escapes, strikes, and other moves.
It is set to music played with Afro Brazilian instruments played by the martial artists themselves.
The Batizado is an event where students who have been training for six months and over receive their first cord (or belt). They play against an instructor level teacher. This year, for the first time, the group has eight children aged between eight and 12-years-old who will be getting their first cord, as well as adult students.

Capoeira Camara will also be performing as part of Bermuda Nights at Barr’s Bay Park Saturday OCTOBER 15th, at 9:30pm.
Twenty three local Capoeira ­martial arts students participated in the 10 year anniversary batizado and a changing of belts graduation ceremony.

The members of the Capoeira Camara group, ­including 8 youth ­members (from ages 9 – 13 years-old), and the adults spent three days of intense training, workshops and performances at the Batizado e Troca Corda. This year 32 people attended from Vancouver, Bermuda, Toronto, and New Jersey.

Developed in Brazil over 400 years ago, Capoeira is a form of martial art that combines self-defense with music and acrobatics. It is believed that Capoeira developed in the streets of Brazil after the Abolition of 1888 by former slaves. These East and West Africans and native Brazilians could not find work ­because they were illiterate and only possessed skills related to slavery.

Ivan Outerbridge, who received his Monitor level cordao, said: “Love of music united these cultures and it was not long before the roots of Capoeira were planted. Music inspired dancing, camaraderie ­inspired play, aggression ­inspired self-defense.

“At first glance, Capoeira looks like a choreographed dance between two people because it is played to ­music and the game is a seamless combination of circular movements. To those who train, capoeira is a game of questions and answers, call and response. It is a dialogue between two players where movements such as kicks, esquivas, and floreios, represent the words of the language. The challenge lies not only in the ability to form fluid sentences with these ­movements, but to form them in such a way that they respond to the “sentences” being formed by your opponent.”

Capoeira has been in Bermuda since 2000 and has slowly been growing ever since. With the new ­introduction of youth and ­beginner classes Mr. Outerbridge is looking to grow the class even more in preparation for their next ­batizado here in Bermuda. With more than 24 years of martial arts experience in Bermuda, Mr. Outerbridge has become very passionate about capoeira, which he holds the rank of azul/verde (blue/green), the 8th belt out of 15 and enjoys spreading part of the rich Brazilian culture.

Over the years, he has studied Ninjitsu, Arnis (stick & Knife fighting), and holds a 2nd degree black belt in Shotokan Karate and Sanuces Jujitsu under Kyoshi Arnold Allen.

For more information on classes contact Monitor Ivan ‘Meio Kilo’ Outerbridge at 232-6261 or their website www.capoeirabermuda.bm Classes are at Victor Scott School.

I began taking classes with Capoeira Camara Bermuda in May 2010 and it was the best and worst decision I ever made in my life. The best, because it is so far out of my comfort zone that I am often left floundering in search of a plan to master the art form.

The worst because it made me peel back all the misconceptions and insecurities that I had ignored until then. Whenever I attempted to really get it, or rather every time I faced the roda I felt like I was naked in the dark with baby soft skin in a room with shards of glass jutting from every edge and all I needed was the right combination of movements to get through unscathed, but I forgot how to walk and I could not speak. I froze and could not find the path through the echoing walls… but I had to move forward. I got anxious and I could not move, but whenever I was pushed often by another person…I feel good. I felt triumphant and like I was making just one more incremental step toward the cut and paste project that is Deidra-Lee.

From then until about 2 months ago, I had been going to class consistently and felt as if I was steadily improving; the baby soft skin was being replaced with rough patches that could endure the glass walls with only light scratches. My movements were getting better so that I often lost all awareness that the walls were even there (because they weren’t). There was still tenderness where I wasn’t fast enough or was reminded of a lack of coordination, but the strength I felt I was moving toward was beginning to sustain. Then a whole lot of things happened in my life. I thought I found a person I could melt myself into, I had a huge fight with my best friend, then BEACHFEST came and the sheer magnitude of the event consumed everything that surrounded me to the point where nothing else mattered until its end.

When BEACHFEST did not go as planned, when I was not able to make amends with my best friend of 17 years and when my whole world seemed to be crumbling, I retreated further into a chasm of junk food, crying and sleep. I descended into the darkness and needed only silence Capoeira Camara Bermuda seemed too much for the sniveling mess I’d become. I had become the shards of glass and I could not pick up the pieces. I intended to return but every afternoon I succumbed to the waves of nausea and stood outside for a moment, then fled to the park, Albuoy’s Point, Barr’s Bay or the Arboretum and wept.

I consider what my life would be like if I just stopped… if I just committed to “I don’t do that anymore” and although I haven’t been in many weeks and the Batizado is coming up I weep when I consider just giving up. Capoeira is the only thing that has meant something to me in a very long time. At the end of class or when I am present for a demonstration, I am happy and I feel like everyone there is a moment in time that will change me forever. It is the interest that I protect or tried to protect from my tendency to pour myself into one thing. I believe in Chewstick, I want to be a part of a movement that has at its core the empowerment of all people to tell their stories. I am proud to be a facilitator in cultivating the Bermuda story, but oftentimes I find I haven’t many stories to tell. Capoeira Camara was my attempt at finding a story or rather of making sure the story of my life, is a page turner.

The overcoming of this dark time will definitely enhance the story if I can actually live it through. Capoeira Camara Bermuda will be hosting a Batizado y Troca de Corda at the end of the month and I am afraid; I think it is probably too late for me to graduate to anything and I figure I will continue my hiatus until after the event, but I just can’t give up. Every time I miss class although it is a personal choice I feel like a little bit of the new person that was emerging through pushing the boundaries of self-doubt, is shrinking. I can still see her, but she hasn’t been fed and is dying. I don’t want anyone to see me stumble… and I try to tell myself that I can only emerge victorious if I get over my fear of falling, the real honour will be in getting back up. I find so much joy and triumph in Capoeira precisely because it is out of my comfort zone and I admire everyone who has advanced in the art form and in any facet of life that is a challenge. I am committed to continue this journey and hope that I can inspire someone to open their eyes and step out of their box, the world would be much better for it. What fear will you overcome today?

Trovão, a veteran capoeirista, good friend and excellent writer, has come up with an excellent assortment of tips and advice for beginners. This is a must read for all capoeira beginners (especially with batizado on the horizon).

Batizado season is upon us. Panicked and eager, beginners are crowding our rodas and academies. Slightly off-beat clapping and mispronounced, mumbled lyrics ring in the air. Gearing up for our own batizado, our instructors have been teaching a series of fundamentals workshops just to get the white-belts ready for their big day. Aww, look at them doing their little cartwheels. They grow up so fast!

Seeing beginners struggle, train, and play brings back vivid memories of my own long and difficult initiation in capoeira. Making mistakes, and hopefully learning from them, is every initiate’s burden to bear. I consider myself somewhat of an authority on beginner mistakes, not because I have any sort of talent or ability but rather because I’ve made nearly every mistake possible. Many of them several times over.

A few things I’ve been taught, then, to help the next generation survive the coming months.

1) When in doubt, do what the higher belts do.

Capoeira has few ‘rules’ per se, but makes up for it with a staggering amount of traditions, manners, customs, and obscure points of etiquette. There are far too many subtle but important tenets to learn early on in one’s capoeira career, and there is certainly no definitive list of them. What few customs are explicitly told to you as a beginner are but the smallest pile of snowflakes atop the massive iceberg. The poor man’s solution, then, is to watch how the veteran capoeiristas behave, especially towards their ‘betters’. Watch the way your instructor enters a roda when playing a mestre. How do they buy in? Do they show straight kicks, rasteiras? (Hint: no.) Do they stop the game? Throw palmas and elbows? (Hint: No also.) Pick a couple of high cords, pay close attention to them, and if they aren’t getting yelled at or kicked by the mestres chances are whatever they’re doing is ‘right’ and can be safely emulated.

2) Escape, don’t flinch.

There will come a day when your instincts, sharpened by years of intense training and abuse, will serve you so well that a solid escape will be a completely natural response to any assault. Whether it’s kicks in the roda, fly balls at the baseball game, water balloons, wild pumas, whatever, you’ll be such an excellent capoeirista that you’ll esquiva any and all attacks with grace and dexterity. That day is probably not today. Thus, you must make a direct and conscious effort not to just flail away from kicks and takedowns. When another player comes at you, even if you’re surprised, do not flinch or flop around on the ground. Swatting the air like you’re battling bees is not proper technique. Instead, evade carefully and discriminantly, like you’ve been taught. Choose an esquiva from your repertoire and execute it. Did you do it perfectly? Maybe. Probably not. But any esquiva you can walk away from is a good one.

3) Make your kicks count.

Every kick you throw opens you up to a variety of counterattacks, sweeps, and takedowns. To minimize this inherent vulnerability, make your kicks matter. Many capoeiristas, particularly beginners, have a tendency to kick too often and with too little intent. Setting aside technique, the two essential considerations in an effective kick are distance and aim. You can throw a textbook perfect armada, the kind of beautiful movement that brings a tear to your mestre’s eye, but if you do it when you’re fifteen feet away from your opponent it’s completely wasted. At best it’s a pointless and energy-wasting decoration. At worst it’s an opportunity for your opponent to pull out your support leg and ruin your evening. A kick that’s properly distanced, however, forces the recipient to escape before doing anything, including kicking you back. Whether you’re playing a beginner or a veteran, it’s guaranteed that your opponent’s priorities will be as follows:

1) Get to safety
2) RETALIATE

If they can skip number 1, it leaves them all the more time to work on number 2.

The second factor in an effective kick is intent. Beginners are often overly sympathetic, which results in various sloppy habits: pulled kicks, ludicrously slow or stalled movements, and awkward roda apologies. Forget all that. Aim your kicks. Strike to hit. If you throw a clean, effective kick and your opponent doesn’t avoid it, that’s their fault, not yours. Don’t mistake my meaning: intent is not the same thing as anger. A kick can have intent and be still be controlled, courteous, even friendly. I’m not suggesting you dive into the roda with murder in your heart, ready to lay waste to all comers and make a trophy necklace with their ears. That’s low-class. Simply make sure your opponent understands that there is a penalty, however slight, associated with not avoiding your attacks.

In the long run, effective kicks are just as important to your safety as good esquivas. When you’re training, or playing with your friends, often times people will escape from your kicks even when it’s not necessary. Don’t rely on this; you will come across people who only dodge when necessary, people who will take every advantage of your crappy kicks. Getting the courtesy dodge from your opponent should be just as embarrassing as getting the courtesy laugh after telling a bland joke.

Don’t be that person that expects the courtesy laugh, or the courtesy esquiva. He/she has no friends and is shunned at parties.

4) Whatever happens in the roda, don’t stop.

Every beginner goes deer-in-the-headlights at some point. Capoeira has a steep learning curve, and beginners lack both the vocabulary of moves and the understanding of the game to deal with every situation. That being said, it’s always better to do something than nothing. If you’re not sure how to react to what the other player is doing, just do what you know. Ginga, au, kick, whatever. However awkward and silly the thing you’re doing seems, it’s quite a bit better than just standing there. Holding still gives your opponent an open invitation to force you to move, either by making you escape an attack or by pushing you out of the roda so they can interact with someone less catatonic. Everyone, regardless of level, will encounter situations in the roda for which they’re not prepared. It happens to me often: my opponent will be doing some crazy no-handed physics-defying backflippy thing that is entirely impossible to respond to and I’m left completely at a loss. Still, I force myself to do something, ginga, floreo, handstands, whatever. Waiting like a bump on a log, however, is not a viable option.

This point is especially applicable after a takedown. Remember that a successful rasteira or vengativa is not always the end of the game. If you’re a low cord, it’s best to let your opponent decide when or if to reset the game. If you’re swept, do not lie prone and expect the other player to give you time to recover. Sometimes they will, sometimes they won’t. There are players who are as likely to jump on you as give you a hand up. So get back up, post haste. Laying flat with a smile on one’s face or giving your opponent a thumb’s up is not a valid defensive posture. Role away, keep your hands up, and do whatever you have to to regain your composure and continue the game.

5) Stop looking at the ground. Seriously.

The ground will not kick you, but the same cannot be said of the person you’re playing. Watch them instead. Recognize that your desire to look at the floor is like a toddler’s security blanket; it might make you feel better, but is of no practical use when you’re in danger. The sooner you learn to live without it the better. Don’t be that weird kid in fifth grade who still can’t leave the house without his binkie.

6) Enjoy yourself.

You’ll reach an important milestone, a day when the enjoyment you get out of capoeira finally eclipses the sheer terror you feel when entering the roda. This more than any other achievement will help you on your way to greatness. You’ll quickly find yourself more relaxed, more creative, and more inspired to play. It is a game, after all, and you’ll play better when you’re having a good time. The more you play, the more comfortable you’ll get in the roda.

So go play.

Capoeira

In capoeira, it is important to develop a good balance between training, learning the instruments, learning Portuguese, and singing as well as understanding the roots and traditions of where it came from in Brazil. There is a great spiritual aspect that separates it from the rest of the martial arts in the world and this is a big reason why I fell in love with it years ago. How you learn to balance all these elements will determine your growth as a capoeirista. But what about outside of capoeira? How do you manage to take control of your career, family or relationships along with all the time and dedication you need to commit to capoeira?

From a personal training standpoint, I have dealt with many busy professionals who barely even have time to train, let alone make time for anything but their careers. What’s the point of making a ton of money if you neglect your health and fitness only to deteriorate sooner towards your future? Life is one big obstacle but there are always measures you can take to stay in control of your life, not only from a physical standpoint but from a mental one as well. For the purpose of this article, I will discuss how you may be able to improve your mental wellbeing in order to balance the elements outside of capoeira.

I was inspired to write this piece because of a question that was asked at a workshop I attended recently with Contra Mestre Marquinho (“Meet the Mestres” workshop). When he was asked how he balanced capoeira with family, he simply responded “Sometimes you need to say “no” to capoeira and sometimes you need to say “no” to family.”

Priorities

1. What Are Your Priorities?

Perhaps your life is over consumed by your career, a relationship, family or too many social gatherings. I’m not saying to give up anything, but you should re-evaluate the areas where you can make improvements. There is always a way around everything if you really want to accomplish your goals. Set limits for yourself and work within those boundaries. For example, you may need to leave work a little earlier one day to make it to class or find a babysitter. If you don’t need to go out five days a week for work, cut back on a day or two to allocate time to other areas of your life. Experiment and see what works best for you.

2. Plan and Prepare

Just as you need to schedule an appointment with the doctor or work meetings, you can schedule in your training as well. This is equally as important if you want to establish longevity in your life. Staying healthy will keep you happier in the long run for all the obvious health reasons: relieving stress, decreasing chances of chronic diseases, uplifting mood, boosting energy levels, and building self-confidence. The clients I’ve worked with who have stayed consistent throughout the years are the ones who have adopted an overall healthier lifestyle. If you are serious about training capoeira, you need to figure out where you can fit the time in and set a minimum training frequency goal for yourself that is achievable but not extreme. Of course this will get more difficult when you have a family or a growing family, and as you take on more responsibilities as a higher chord. Again, there is always a way around everything. Figure out your priorities. Family should always come first, but you need to learn to balance what’s more important to you at that time of need.

InTouch

3. Be In Tune With Yourself

Being happy and healthy in life also means to be happy from within. None of us are perfect and we have plenty of faults and issues. Your perception of life and how you overcome your obstacles and challenges will help you make a better person and a better capoerista overall. How many times have you heard that how you plan in the roda is a reflection of how you live life? We can always express ourselves in the roda, however difficult it may be. It’s a great feeling when your growth as a capoeirista comes together in your game. Outside of the roda, you can start by acknowledging your strengths and weaknesses as an individual and work on making improvements whether it be in your professional, social or personal life. There is always room for improvement, but you need to figure out where you should start.

4. Take a Temporary Mental Break or a Vacation

Too many times, I have seen people crash and burn or even become injured as a result of doing too much and not taking care of their mental health. We deal with enough stress as it is in our daily lives but we are not machines either. Give yourself rest when you need to or take a break. Sometimes even a few days or a week off can make all the difference in the world. When you drive yourself to the point of excess, you may eventually lose focus, motivation and even become depressed. You need to find that balance between your personal, professional and social aspects of your life. Also overtraining and not enough cross-training is a disaster waiting to happen. Your body can only take so much and without proper rest or nutrition, you will eventually break down. It is important to always refresh your energy so that you can come back with a clearer head. Take a different class, dance class, yoga, meditate or do anything fun to set your mind free. You may even realize how much you miss capoeira if you’re away for too long.

Nutrition

5. Proper Nutrition

Last but not least is one of the most important factors for a healthier state of mind. If you do not eat properly, how will you have enough energy not only to survive your day but to train at the same time? It never ceases to amaze me how so many people do not understand the importance of proper nutrition. As an active individual, you already need more calories than the average sedentary person. What you eat and when you eat is crucial in helping your body replenish its energy stores and rebuild the lean muscle mass to keep you strong and healthy. Cut down on caffeine, too much processed foods, sugars and salt and opt for more balanced meals. Incorporate fruits and vegetables, lean protein, good fats and complex carbohydrates to fuel that energy throughout the day. One of the most important things often neglected is enough water hydration! Cut down on the sugary beverages and increase your water intake to help prevent dehydration, flush out toxins, lose weight, aid in digestion and constipation, exercise better, relieve fatigue, prevent cramps and strains and support a healthier immune system.

Food along with hydration equals energy. Without the adequate amount to support your daily activities, you will never be at your physical best which will in turn affect your mental state of mind.

For more information about nutrition, check out the previous articles A Capoeirista’s Guide to Energy and Nutrition and Capoeira Nutrition Part 1 and Part 2.

Conclusion

What you have just read may be of no surprise to you. You know this already and you know what you need to do. You need to take responsibility for your actions and recognize the areas which have been neglected. Perfection is not the objective, but learning to make improvements along the way will help you grow as an individual from the inside out.

Take a moment to stop and listen to yourself. There are many things you can work on to help your mental state of mind. You should not only be healthy physically but mentally as well for the best balance as a capoeirista. Life is not only about what you do inside the roda, but what you do outside of it as well. Growing is a never ending evolvement of ourselves as human beings. The balance of life is one of the most difficult challenges we are constantly struggling with. How you choose to take control of your life will help you become not only a better person, but a better capoeirista in the long run. So long as you stay true to yourself, everything else will fall into place.

Under the direction of Contra Mestre Bola, Capoeira Camara offers instruction in Capoeira, a form of martial art developed in Brazil over 400 years ago that combines self-defense with elements of brazilian music and dance.

To find out more about our Contra Mestre, please CLICK HERE
Download our Brochure with class times HERE.

CAPOEIRA (Ca-po-era) is a form of martial art that combines self-defense with music and acrobatics. It was developed in Brazil over 400 years ago. The emerging school of thought is that Capoeira developed in the streets of Brazil after the Abolition of 1888 by those who were once slaves. These East and West Africans and native Brazilians could not find work because they were illiterate and only possessed skills related to slavery, so they spent their days loitering on the streets. Love of music united these cultures and it was not long before the roots of Capoeira were planted. Music inspired dancing, camaraderie inspired play, aggression inspired self-defense.

At first glance, Capoeira looks like a choreographed dance between two people because it is played to music and the game is a seamless combination of circular movements. To those who train, Capoeira is a game of questions and answers, call and response. It is a dialogue between two players where movements such as kicks, esquivas, and floreios, represent the words of the language. The challenge lies not only in the ability to form fluid sentences with these movements, but to form them in such a way that they respond to the “sentences” being formed by your opponent.