weight loss ~ Minorsan

Thank You 2017 ~ Hello 2018

December 29, 2017 by Clara E Minor Leave a Comment

Yes 2017 is now coming to a close

Setting up for 2018 and what exciting things it holds in store for Minorsan. If 2016 was full of drastic change (venue moving), and collaboration as a new way to build my business, 2017 was the year that we settled into our new partnerships. We have been one full year at The Tannery, and at Garfield, formerly a church, and (just recently) purchased. It will be a new community center for the Westside. This holds exciting possibilities for all of Santa Cruz.

Getting to know my new partners

While this method of doing business has its challenges, they are far outweighed by the benefits. I have thoroughly enjoyed working with Christopher Drury, Pastor of Garfield Park Community Church. He is individual, unlike any other pastor I have ever known. I’ll be forever grateful that he welcomed Minorsan with open arms. Looking forward to working with the new owners of the much-needed community center.

I am also grateful and thankful that I’ve gotten to know Cat Willis, Director of Tannery World Dance & Cultural Center. The Tannery is a beautiful space, and Cat is a wonderful human being. She also welcomed Minorsan with open arms. It is a wonderful cultural space to be sharing.

This collaboration, helping these two non-profits, and they in turn, allowing Minorsan to have a space to hold our classes, has been extremely rewarding. If you read the email about my personal process in 2016, then you understand why and how this has been a most wonderful experience.

And how can I not thank the ladies of Optimal Health & Fitness, Leta Jusilla, and Michelle Bean? These two women have collaborated with me for the past 7 years. Minorsan has hosted their (formerly Santa Cruz Challenge, and now Start With Yourself) 12-week experiential program for one or two weeks each of those years. I have met so many people thru this program, have acquired new members, and have formed many lasting relationships and friendships. What else could anyone ask for in collaboration with similar business goals through social media?

Together we accomplish so much more and share in our support of each other. No one can stand alone and be truly happy. We all need some type of connection. For these connections, I am forever grateful.

Huge thank you’s to my Staff and all Minorsan Members

Without my Staff, I could not have accomplished all that I have thus far. They are the ones who allow me to even have a business, much less ‘run’ the business. There is simply no way that I could teach every single class, and still, run a business.

I am so grateful for my loyal staff of instructors and support staff for 2017: Bernadette Franzel, Connie Kreemer, Jenna Giuliani, Julie Graff, Kira Durant, Melissa Finsthwait, Patricia Matthews, Robin Ludington, Robin Holland, Samira Hartje, Sheri Moise, and our newest support staff, Odessa Cross. And thank you to Emiley Stake for all the work accomplished with our social media this past year.

However, I mostly have to thank all of the people who have come through our doors, and those who come weekly, to take classes. That is all of you. You are all the reason I have a business. I thank you for allowing me to service your health and fitness needs. I know everyone has different goals and some of you have achieved personal accomplishments in your health and fitness journey. I am forever grateful and thankful for all of you, and look forward to bringing you more value in 2018.

Providing a space for people to have fun, enjoy moving their bodies, forming friendships with each other, and at the same time finding ways to empower themselves in many different ways through our workouts, is a most rewarding experience for me.

And what will 2018 bring?

I look forward to 2018 bringing more exciting fun stuff to Minorsan, beginning with our FigherFit program, which is in conjunction with the Martial Arts program. FighterFit has already had a ‘soft’ launch. Be on the lookout for a ‘Formal’ Launch of this program. We are also collaborating with the Hyper Fight Club and Bully Defense folks to bring more value to our members and our community at large in 2018.

Also launching in 2018 is STRONG by Zumba.® For those of you not familiar with STRONG by Zumba®, read about it HERE (it is not Zumba dancing at all, but instead another HIIT-type of workout, more in line with the goals of my services). Exciting additions for 2018, for sure!

Our ‘Intro’ program, Get Fit Challenge, will continue. This has proven to be so valuable for women who have not worked out in a long time, are not comfortable in a gym, appreciate working out in a women-only environment, or who have had different challenges on their journeys to health and fitness (ultimately happiness with who they are, and how they feel in their bodies.). I thank Project Level Up for this collaboration. Once again, working together brings each of us so much more.

We all have a purpose, we all have a reason, we each have a season. And no one can do it alone. We need each other for every aspect of our lives. Thank you, thank you, thank you, for your connection to Minorsan and all that you have to offer with your special ‘you.’

On a personal note

I have thoroughly enjoyed being with my family more this past year, and look forward to more trips to be with them in 2018. I will continue to make it a priority to be with friends outside of my working environment, and attend more parties! I will also continue with activities that enrich my spirit, my soul, my mind and my body. It can be no other way. And I will always continue to cultivate my own #badasscourage.

Here’s to saying goodbye to 2017 and a huge hello to 2018! May we all benefit in huge ways this coming year.

With all my love and care (and cheers!)~

Happy New Year!

Clara E Minor

Breaking up is hard to do…lol

June 11, 2017 by Clara E Minor Leave a Comment

Well… I never thought I’d be saying or doing this…after 9 years of having Zumba on my studio schedule, it’s time to let it go. Sad and happy at the same time. I started Zumba because of my LOVE of dancing. I have been moving to sounds since I was at least 7 years old. (Can’t remember earlier than that…lol). My parents were both music movers (social ballroom dancers). And when I saw Tanya’s Beardsley’s vid (like many of us) almost 10 years ago, I was hooked. I knew I had to teach Zumba.

It was so popular, that I held “how-to” classes for the community. Many of you came to those. And they were often free. They were a hit. My classes were a hit, as were the classes of my other instructors. Zumba was everywhere. As with many new formats, they have a peak, and then they drop into the valley of their comfort zone. Just as kickboxing did. It peaked in 2002-2003, and then started declining; but the decline was mostly in gyms. Private martial arts studios are still rocking with it today. It is still my most popular workout (KickAeroBix™).

In some areas, Zumba is still huge! The decline has been mostly in the USA, although some instructors can still draw huge crowds! Zumba will never go away. We are a dance community. It will be in Santa Cruz for a long time. And we have many quality instructors still teaching it all over our community!

Fast forward to today. My focus is clear now. When I went solo with my studio (2010), I had to go through lots of ‘changes’ and mostly they were in my head. At that time, there was no reason to let go of Zumba classes.

As I got more and more focused on my purpose and my brand, I realized that Zumba was not truly aligned with the rest of my programs. Although dance is my love, and has been for my entire life, the Universe has sent me into a slightly different direction. My programming has to reflect what my purpose has become.

I am so thankful and grateful that I provided Zumba classes. My circle of friends has grown because of Zumba! I’ve had the privilege of having some awesome instructors on my staff (and subs) over the years (in alpha by first names!) : Amanda Clark, Brenda Sproule, Carolyn Wormhoudt, Deb Voison, Dixie Mills, Elizabeth Charlton, Eugenia Rice, Itziar, Janet Antolini, Jenna Giuliani, Jillian Chesley, Joanie Vigil, Joann Tassone, Joanna Dover, John Perez, Linda Pearson, Michelle Bjorkman, Shauna Horton, Sierra Varela! And thank you to Terry DelDiego for teaching at our awesome Holiday Z Party, and Jim Furlong for drumming!THANK YOU ALL! It’s been a long and happy trip!

With that, I bid adieu to Zumba Fitness® classes, and HELLO to STRONG by Zumba®! Yes, we have a new format on the horizon. I will probably launch this in September. It is HITT training (as compared to HIIT). The emphasis on the first T is Tempo. High Intensity Tempo Training. I have already taken the training. I love this format! It will so closely align with my other programming. You can google YouTube vids and watch it. There is no dance in it whatsoever. They did have a bit of dance in the early stages of this format, as they felt they needed a transition for all the Z peeps who knew just dancing fitness.

Now they have realized that it is not necessary anymore and have phased out all dancing. It is STILL to the BEAT of the MUSIC! That is what makes it so fun. (What we do in KickAeroBix and BodyPump).

No worries, Pilates and Yoga peeps…those classes are a great complement to our other intense workouts. Pilates Barre (Brenda) Pilates Mat (Jenna) and Yoga (Connie) are awesome classes, and they are staying!
So stay tuned for info on our launch!

Until next time…

Clara E Minor
Master Instructor/Trainer @ Minorsan Self-Defense & Fitness
minorsan.com
contact@minorsan.com

Minorsan’s New Locations Effective 10/3/16

September 28, 2016 by Clara E Minor Leave a Comment

Minorsan is moving! Effective October 3, 2016. Closed Oct 1 & 2 (so we can move!)

We are Pleased to Announce…

Studio B (in 110)

All early morning thru noontime classes, Monday-Friday will be held at The Tannery World Dance Center!

We know you will be pleased too with this beautiful campus.

Most classes will be in Studio B and some in Studio 111 (original dance studio).
Click here to see the locations on the campus.

Our locations are the ‘green’ colored buildings on the graphic. Scroll down more and you’ll see the numbers of each building. Studio B is in 110.

Entrance will be thru the middle gates near Studio 112. Walk through the courtyard to Studio B (Building 110). Bathrooms will be to your left.

All Classes at our Mission St location will end on September 30.

Morning—Noontime Classes, Mon-Fri, will begin at the Tannery Monday, October 3, 6:00 am BodyPump!

And did we say The Art Bar Cafe is located in the courtyard? Easy to get refreshments after class, and get extended time with your friends.

Our Other Exciting News….

All late afternoon/evening and Sat/Sun classes will be held at Garfield Park Community Church campus. We’ll be starting there the first or second week of October.

We are helping Christopher Drury, Pastor, to mobilize his venture for both the community and for Minorsan, as it brings much to both for the foreseeable future. You can help support this effort for yourself and for the community in these three ways:

1- Helping with fundraising efforts by donating

2- Sharing the gofundme link on Facebook (and in your emails) to your friends (this can go a long way). You can even forward this blog.

3- Getting the word out that the pews are for sale. They are in great condition, beautiful wood, red cloth covered seating. They can be sold as is, or repurposed!

Phase 2 includes removing all the pews in the Sanctuary and replacing them with movable tables and chairs, which is the space we’ll be using for Minorsan’s classes, as well as for other community-wide events.

This can be done in one day. He can’t move the pews until he has the tables and chairs. He can’t get the tables and chairs until he has at least $6,000.

The Church needs at least $6,000 of the $12,000 they are seeking to purchase tables and chairs. The remaining $6,000 will go towards the purchase of new audio/video equipment and high-tech wifi for the live-streaming of events. Can you imagine watching an event live from home (anywhere in the world really) because you could not go? How exciting!

You can make an immediate difference by donating here: Garfield Park Community Church GoFundMe

If 60 people contribute $100, the $6,000 will be there! If 120 people contribute $50, the $6,000 will be there. ALL amounts welcome. Even $5 will help! These are tax-deductible donations, as he has a 501c3 non-profit status. You can donate here: Garfield Park Community Church GoFundMe

The Sanctuary is just to the right in this photo.

Christopher Drury has a long-term vision for his church:

• A community venue for events (seminars, weddings/receptions, special events, talks, workshops, entertainment, including live streaming, and classes/programs for various non-profits and for-profits)

• A leading-edge Church that is all-encompassing of community members with different needs, who all wish to contribute to our community. He welcomes people of all persuasions to participate in any event/activity at his Church. He is truly all-inclusive.

• Continuing with Phase 3 of development, which will include a cafe, serving espresso drinks, beer (preferably his own brand) and wine, plus small bites (possibly expanding to more later)

> Members of the Coryell Autism Center will work at the cafe, learning real-life skills and social interaction

> All proceeds from the cafe will go right back to the Coryell Autism Center

> Everyone who makes a purchase at the cafe will know they are making a direct difference right in our community.

If you wish to donate, click this link for the gofundme page. Any amount works! And share-share-share!

Thank you for anything you can do. It is truly appreciated.

Sincerely,

Clara E Minor
Master Trainer-Instructor
Minorsan Self-Defense & Fitness

Fruits, Sugars, Diets, and Weight Loss

August 9, 2016 by Clara E Minor Leave a Comment

Fruits, Sugars, Diets, and Weight Loss can be so confusing!

Why is weight loss so difficult? Why are ‘diets’ challenging? Why is ‘sugar’ so confusing? I have a link below that explains sugars, refined and in whole foods, for easier understanding of how all these sugars affect our bodies.
There are specific ‘diets’ out there that are tailored for weight loss. And some of them actually work. In a controlled environment—i.e., your kitchen. Yes, you can eat on your ‘diet’ when eating out, however it can be challenging. It can be done when you are highly motivated. You must stick to the parameters of the ‘diet’ and you will surely lose the weight. I have seen it. There are so many ways of eating out there, and the common bond they often share is they promise ‘weight loss.’ As I said, some of them work, for a while, and as long as you stay on them. Great if you stay highly motivated. What happens when you lose the motivation? The problem is that if you make a sudden and drastic change to your eating habits, most people will get a response from their bodies that is so powerful, that they must go back to the foods, and the ways, they left behind. The body was ‘shocked’ too fast, and it simply does not like to be shocked. You will be craving those foods you are used to eating, and those which you’ve been eating for a long time. It is easy to go back to how and what you used to eat. Then you think there is something wrong with you, or you just don’t have the will power. Remember you are fighting you body’s cravings. Your body craves the long-time food. Our bodies are brilliant, and they love security too. They want to stay the same. Each of us has a set point (metabolism), and each of us has eaten in a specific way for a long time. Whether it’s in a haphazard way at attempts at weight loss, or it’s always the same-o same-o. We always buy the same foods. Therefore, our bodies always crave the same foods. So, how do you change this? Seems like an impossibility, right? Wrong. Here is what you need to make this work: desire, persistence, knowledge, and a huge dose of patience. Yes, take your time making changes. When you make changes slowly, your body does not go into ‘shock’ at the change. It is gradually getting used to the new foods, new ways, new habits. There is no magic pill, no magic time, no magic food. It is truly desire, persistence, knowledge and patience. We have an abundance of foods from which we get all the nutrients our bodies need. We cannot get everything we need from just fruits and vegetables, even though they are ‘healthy’ for us. We need protein too, and we most certainly need healthy fats. Even ‘unhealthy foods’ have their place. If nothing else, they remind us (after we have consumed them), that we might not want to do that again for a bit. When I eat ‘unhealthy’ foods, it is almost always with someone else. It is when I eat out, or share food, or go to an event. I stay pretty regimented when I eat at home, however, I am not strict! And this regimentation is because I have eaten this way for so long. Remember, above I said that your body craves what you eat the most? Yes, because I have been eating this way for so long, my body craves healthy foods. (I know somewhere out there that dark chocolate is in this mix..lol…yes, that is my go-to fun food.) And, btw, in my search to avoid (remember, I said ‘avoid,’ not eliminate entirely) sugar, I found some organic unsweetened dark chocolate chips. I am discovering different ways to make them palatable (i.e., sweet) without adding refined sugars, and how to use them to make my fave chocolate goodies. When speaking of sugar, people often throw anything with ‘sugar’ in the mix, such as grains and fruit. Yes, these have natural sugars in them, and research shows they react in an entirely different way when they go through the digestive process and are used by our bodies. Eating whole foods in their natural state gives us a feeling of satisfaction (even from the beauty of the food and all the colors in fruits and vegetables), and satisfaction that you just can’t get from refined sugar and sugary foods and drink (although these can be satisfying in other ways).
Here is the link to the article on how this happens. Yes, you can stuff up on a plate of brown rice, or a huge piece of cake, or or even a huge bowl of iceberg lettuce, but remember that eating too much of anything is not a good thing.The lettuce will leave you feeling full for just a bit, and then that ’empty’ feeling sets in, the brown rice alone won’t give you the vitamins and minerals you get from fruits and veggies, and for the next few hours, you might not feel so good if you ate a lot of sugar. And sugar drains your energy. Even the next day you can feel your body reacting to the sugar you ate the day before (dull, sagging energy). You can eat too much fruit, too many vegetables, too much protein, too many complex carbs, and too much healthy fat. So, in order to achieve that which you wish (getting healthier and feeling more fit, and even if weight loss is not a part of your intention), do it s-l-o-w-l-y. Your body will be happily surprised without the shock. And if you are looking for more support with your weight loss and fitness goals, check out our next Tabata Healthy Weight Loss and Fitness Workshop FREE and coming up Saturday!

Laters! Clara E MinorMaster Trainer-InstructorMinorsan Self-Defense & Fitness
contact@minorsan.com
www.minorsan.com

Lessons from the Wharf to Wharf

July 26, 2016 by Clara E Minor Leave a Comment

This past weekend I ran the Wharf to Wharf with a bunch of fun crazy ladies (and one gent, the Beekeeper) who were all promoting Hive & Hum, a new business on River Street, focusing on the importance of our winged friends…especially our BEES. (It is a beautiful store with lots of goodies for everyone!). Every single one of them has been to MINORSAN Self-Defense & Fitness. Crazy-fun crew. (Yes, I am promoting Hive & Hum, as I believe in their vision. OK…done. Just go there and check it out.)

So today, two days later, I am still feeling the ‘run.’ Have to laugh at this one, as many people do not truly ‘run.’ Many jog/walk and could care less what time we get to the finish line. (That is the best part of this local Santa Cruz event.) And either way, our bodies still feel it. I know it would be ‘smart’ to do many practice runs before this ‘race.’ I’ve ran it twice before this year. Each time, my muscles talk to me. It’s in a loving way, but they do talk loudly to me. I ignore them. I’ve had this lesson now three times. And I choose to say…’meh.’ No big deal. Muscles heal rather quickly. Mine will be good by tomorrow. Really, in the greater scheme of things, no biggie. (Throw this in with ‘first world whining.’)

I run now once per year. This is it. The Wharf to Wharf. I don’t even ‘practice’ for it. I just get out there and jog it. This year I walked a bit too cuz I was with so many other people, and we were all attempting to stay together. Everyone in the group of ‘bees’ did just that. We stopped and danced at many of the bands along the way. We stopped to take photos or video. Pure fun.

Turns out, lots of MINORSAN members also participated in this race. We were randomly dispersed throughout in small groups. Most are not ‘runners’ either. I used to run (years ago before I had any purely fitness workouts at my Studio.) I also went to local ‘gyms.’ Had to get in those weights and the cardio (besides doing my martial arts workouts, which are more anaerobic and work the muscles in an entirely different way). That’s when I used to run. All along West Cliff, in fact. These days, time is even more limited and I have to pick and choose my workouts. So running is a back burner thing. Random. Still, I love this little race called the Wharf to Wharf, from the Santa Cruz Beach Boardwalk/Wharf to the Capitola Wharf in our little slice of paradise located in California. One of my favorite local events.

What got me thinking about this, is that so many locals participate in this this ‘race’ every year, and this year it sold out in 45 minutes! 16,000 people. That is phenomenal. You’d think we were purchasing tickets to see the most beloved person on the planet. Even more impressing was that all abilities were out there participating in this event. And so many local bands and performers were out there supporting the runners/walkers/joggers. The bands help make it so much more fun!

What struck me the most this year, was that there were people who’s bodies didn’t run, and instead, afforded them the ‘walk.’ They walked the entire time. And it was with effort. And they did it. One was in our very group. I also saw a gentleman who was ‘running’ his 44th Wharf to Wharf!!! Yes, he has participated every single year of this event! This time he was walking, and had the aid of two people with him, and he was doing it! There were no excuses. None. He was proudly displaying a sign stating that this was his 44th run of this little race. Simply amazing. Shows how powerful the human spirit can be when we want to achieve.

Yes, I get the lessons about the muscles (which I choose to ignore). However, this lesson from these people who have no excuses, are a bit less able than most of the others ‘running,’ and still get out there and do it, is such a huge inspiration. And a lesson to anyone who uses excuses for anything. At some time or other, we have all come up with excuses. Easy to do. Harder to do is to set excuses aside, thank those excuses for showing up, and then move on ahead, way past those excuses. Why thank them? Because they allow us to pass them up. When we pass up our excuses, we get stronger in mind and spirit. We find more power within. And that is what we are programmed to do. Find ways to accomplishment. Passing up our excuses is the first step to achieving.

This is by far one of the best local events ever. And I will continue to ‘run’ it every year (if I’m in town). And I will probably continue to ignore the lesson my muscles give me every time. After all, I could use that as an excuse. Besides…I’m not THAT sore. Thanks to my other workouts. (Check the rest of my site for what we do.)

So I leave you with your excuses. Me with mine. We can all choose what to do with them. Here’s to happy choosing!

Sincerely,

Clara E Minor
Master Trainer-Instructor
MINORSAN Self-Defense & Fitness
831.600.5858
contact@minorsan.com
1320 Mission Street, SC CA 95060

How Addicted to Sugar are You?

July 14, 2016 by Clara E Minor Leave a Comment

My addiction goes back a long way…

At 2 months of age I was fed canned milk diluted with water. The milk was sweetened. That was the ‘formula’ at the time, if babies could not breastfeed, for whatever reason. I was so addicted as a kid, I would take the flower decorations on birthday cakes from others kids’ cake (who didn’t want it), and eat them all! They were made with food coloring and hardened sugar.

At the Santa Clara County Fair I would eat an entire cotton candy (ok, maybe not the whole thing, but most of it), a red candied apple, and a strawberry shortcake (yes, I was stuffed, wanted to hurl, and sometimes did when I got home…lol). I visited the dentist a lot.

And to this day, it is still easy for me to crave ‘sweet,’ so I do the best I can to avoid it. Mostly I can, and do, avoid it. I choose to find alternatives to refined white sugar. There are a lot of alternatives on the market these days.

Most packed foods contain some form of sugar

If they are sweetened, then you are guaranteed there is some form of sweetener added to almost everything.In fact, sugar has been added to most packaged foods for decades. (See the link below to find the list of different names which are used in ingredient lists.) It is truly one of the hardest addictions to stop. Sugar is more pervasive than any drug or substance out there, as it is available literally everywhere.

You don’t see ads on television selling heroin, cocaine or cigarettes (anymore), or any other illicit drugs for that matter. Even though prescription drugs are a huge epidemic, again, they are not added to most of the packaged foods on grocery shelves.

And, yes, even ‘natural foods stores’ carry packaged goods that can easily contain some form of sugar. Most sweetened goods in these stores do contain sugar in one form or another.

In fact, it is hard to get any type of sweet packaged goods (cookies, pastries, pies, cakes, etc) that do not have any type of refined sugar. I often end up making my own. I’m very conscious of what I eat and avoid sugar most days. (I still eat it sometimes!) Very often fresh fruit will suffice.

And, no, it’s not easy to go from full out sugar addiction to eating just fruit to satisfy. It takes time, consistency, persistence, desire, and the willingness to check out different forms of sweet. And I know I am not alone in this.

We eat sugar because, mostly, we crave it. How can you change what your body craves? Keep in mind (if you didn’t already know), you crave what you eat the most…always. Check out what you buy when you grocery shop…every time. Most people buy the same things, almost the same brands, over and over and over.

If this is you, and you want to change your eating habits, but don’t know where to start or what alternatives you have, you can learn all about foods, and how to safely and most effectively make changes.

Members learn about this in Tabata Bootcamp. It really is the only program where we delve into nutritional guidelines, and educate people about their food choices. This is one of the essentials in our Tabata Bootcamp team meetings. These weekly team meetings are an integral part of each Bootcamp. You can find out much more about Tabata Bootcamp at the next Intro-Teaser Day. Click here to read more and sign up. For the list of sugars, here is the list:

Here is the list of the names of sugar

Contact me if you you want more info on Tabata Bootcamp.

Sincerely,

Clara E Minor
Master Trainer-Instructor
Minorsan Self-Defense & Fitness
831-600-5858

Sugar’s Hidden Names

July 14, 2016 by Clara E Minor Leave a Comment

Sugar comes with many names

These are not the only names, btw...

Here is a list of the many names that are used for 'sugars' in packaged foods. Read your labels carefully. It hides in a lot of ways. If you are wanting to get healthier, this is one huge big first step. Just begin reading your labels and educate yourself about the hidden sugars in foods. You don't know what you don't know. Get educated. Take your own lead. Make your own changes. On your own time.

Here is a list of most of the names of sugars:

All natural evaporated cane juice
Barley malt
Beet molasses
Beet sugar
Beet syrup
Brown sugar
Buttered syrup
Cane crystals
Cane juice
Cane juice crystals
Cane juice powder
Cane sugar
Caramel
Confectioner’s sugar
Corn sugar (HFCS)
Corn syrup (HFCS)
Corn syrup solids (HFCS)
Corn sweetener (HFCS)
Crystal dextrose
Crystalline fructose
Crystallized organic cane juice
Dark brown sugar
Dehydrated sugar cane juice
Dextrin
Dextran
Dextrose
D-fructose
Diastatic malt
Diatase
Disaccharide
Dried evaporated cane juice
Evaporated organic cane juice
Fructose (HFCS)
Fructose crystals (HFCS)
Fructose sweetener (HFCS)
Fruit juice concentrate
Glucose
Golden sugar
Granulated fructose
Granulated sugar
Granulated sugar cane juice
Inulin (HFCS)
Invert sugar
Invert syrup
Lactose
Light brown sugar
Malt
Malted corn and barley syrup
Maltitol
Maltitol syrup
Maltodextrin
Malt syrup
Mannitol
Organic sugar
Organic Cane Juice
Organic Cane Juice Crystals
Organic Cane Syrup
Organic Cane Juice Concentrate
Powdered sugar
Pure cane syrup
Raw Sugar
Rice maltodextrin
Rock sugar
Saccharose
Simple syrup
Sorbitol
Sorbitol syrup
Sucrose
Sugar
Sugar beet syrup
Sugar beet crystals
Sugar cane juice
Sugar cane natural
Sweet sorghum syrup
Table sugar
Trisaccharides
Turbinado sugar
Unrefined sugar
White crystal sugar
White sugar
Xylose

If you want to eliminate sugar from your daily foods (or at least lessen how much you eat), be sure you read your labels. If you'd like some options on how to cook/bake with different sweeteners, contact me.

Sincerely,

Clara E Minor
Master Trainer-Instructor
Minorsan Self-Defense & Fitness
831-600-5858

Summer Works for Weight Loss

May 16, 2016 by Clara E Minor Leave a Comment

Summer provides an abundance of fresh & local fruits and vegetables

Summer works for weight loss due to several factors

A recent study, which was highlighted on a daily news show, indicates that 68% of the U.S. population loses more weight during the Summer months. Here are some good reasons why Summer works for weight loss:

1 – We move more in the Spring and Summer. It’s nicer out, we have more light, and there are many outdoor activities. We want to be more sedentary in fall/winter. It’s colder, darker, and the tendency is stay inside where it is warm, and we can have lights on. Contrary to the belief that we burn more fat during the Winter due to the cold temperatures, that might be true if we lived in tents. Most of us live in warm homes, and often turn the heat up. We heat our vehicles. We go into warm buildings. Very few like living/working in cold buildings. If you enjoy working out outdoors in the cold, that helps too.

2 – Fall is the season in which most people get SAD (Seasonal Affective Disorder). This can easily create depressive moods. When depressed, who wants to do anything, much less get your butt up and working out. We tend to eat to feel better. The is why I’m always getting y’all to come in to work out. It WILL help you feel so much better and get out of that depressive mood. Fall season also starts ‘holiday eating syndrome,’ and it’s easily subsequent weight gain. Remember, I’m talking about overindulgence of calorie-dense, nutrient-deficient foods here, not small bites here and there of your favorite foods.

3 – Hot weather suppresses our appetite. I have an anecdotal story here: when my son got married, that entire week was very very hot here in CA. Both locations, Santa Barbara, and Santa Cruz, were in the high 80’s and 90’s (yes, this is hot for CA…lol). I had set up a bunch of yummy (and yes, healthy, but still very yummy appetizers). They were hardly touched! I asked if the food was just not that good, and the overwhelming response was that ‘it was just too hot!’ Afternoon workouts in the hot Summer work best indoors!

4 – Many people are more conscious of their bodies in the Summer when many of us wear less clothing (men and women), and this can be a great motivator to watch our habits with food.

5 – Summer brings an abundance of fresh, in season, fruits and vegetables. Always best to eat in season, and Spring/Summer make it so much easier to get high-nutrient dense foods that are low in caloric value.

For seasonal workers (i.e. teachers who have Summer off), a perfect answer would be to take in a Tabata Bootcamp.

As always, you can contact me via this website’s Contact page or call 831-600-5858.

Sincerely,

Clara E Minor
Master Instructor-Trainer
Minorsan Self-Defense & Fitness

Why I Teach Martial Arts & Fitness

April 5, 2016 by Clara E Minor Leave a Comment

Teaching martial arts, self-defense & fitness go beyond "passion"... There is purpose behind what I do

I often get asked what I do (by people whom I'm meeting for the first time). In March, I was at an event and had the opportunity to speak to 85 women. What a treat! A captive audience….a speaker’s dream.

The first words out of my mouth were: “I teach women how to fight.” It is the first time I had ever told anyone what I do, in those specific words. For some reason, it held a lot of power. My audience was immediately captivated by what was to follow. I had all of 3 minutes! lol…

But in those 3 minutes I explained in a nutshell exactly what I do.

“I teach people how to fight, and specifically women. I help women who have a hard time standing up for themselves and don’t feel very good about their bodies, to feel great in their bodies and live their lives in fearlessness, by cultivating their #badasscourage [thru physical movement].”

(And I did not even mention martial arts or fitness.)

I like it a lot

I like these words. They do hold a lot of power. And it is what I do (among so much more). Teaching women (and men) this particular skill goes so far beyond the actual skill, as it becomes a part of our nervous system with new muscle memory, replacing old patterns of movement and old ways of thinking. Even more important, it replaces a new way of feeling. You get emotional transformation through your own physical transformation. It is indeed powerful.

Yes, I teach men and always have. However, lately a lot of women have been drawn to my studio to learn how to fight. Maybe that is why I chose those words at that moment. Maybe it is just time for more women to learn to fight. It has been a ‘given’ for men to have the ‘permission’ to learn to fight. Women…not so much. The time is ripe. The time is now.

And if every woman and girl in the world knew how to fight, wouldn’t the world look different? Food for thought…

Our bodies are brilliant

They hold so much within. Trusting that has often been so hard for so many of us. Our bodies speak to us all the time. Often we ignore our bodies. We let our minds take over. That’s when we run into our own trouble. I keep learning from my body every day. I seem to be on a path to bigger and deeper healing…every day. Listening to my body has become top priority. (And I am still learning from the incident with my broken arm.)

Going thru my own process of ‘getting there,’ I have learned that we hold energy, thoughts, and feelings in every fiber of our bodies. Sometimes it is best to release it (for our better health and happiness). The release of energy happens in lots of different ways. Some are subtle and some are quite a bit more ‘intense.’ From experience, I know that heat can create a release of energy that we didn’t even know we were holding. This can be intense.

I have had these releases thru my martial arts training, sweat lodges, and sitz baths. The common denominator was heat. In the martial arts training, my core was continually contracting as I rolled on the mat. My body was sweating. Tears started rolling. My teacher, Mr. Tino Tuiolosega, was surprised, as I was, for nothing had happened to me, except I was practicing rolls…and sweating a lot. I’ve seen martial arts students break down in tears from something that was seemingly ‘nothing.’ This doesn’t happen to everyone. However, when it does, it is very powerful.

Heat is expansive. Cold is contractive. Most of us know this. When we are cold we hold ourselves tighter. Our muscles contract in an effort to retain heat. In this effort, the cells are tight. Not much can pass through. With heat in the cells, they expand. Expansion allows more room for energy to travel through each cell. In that opening of the cells, therein lies the release. Release of old energy, old memories, old stuff. (Sweat lodges and sitz baths work in a similar way. Maybe more about those later.)

So, back to what I do

Learning how to fight goes so far beyond knowing how to fight. It can truly be a method of healing. In my world, there is no other more powerful confidence builder than being able to control another person who might be attempting to hurt or harm you, especially if that person is bigger than you. There is such a huge myth surrounding people who are ‘bigger than you.’

As I continued to train (with everyone who was bigger than me), I began to demystify this myth for myself. I was getting a new truth…about myself, about other people (and their ‘size’), and how feeling my own power to knock someone out made a true and lasting change in my life. Having trained in 6 other martial arts disciplines, I still did not have that for which I was looking. It wasn’t until Mr. Tino Tuiolosega walked into my life did I learn about this energy within and the power to cultivate courage.

And then there is #badasscourage

"Cultivate Your #badasscourage" was developed out of a need to find, in a nutshell, what I do. Courage is what got me through the doubts and fears. Doubts and fears don’t disappear. They become smaller and less significant, but only after you’ve gone through them. At least that was true for me. That is cultivation. The more I cultivated, the more courage I built. Having to confront my own teacher was the hardest part of any training I ever did with him. I almost lost him as my teacher (twice) because I had the courage to speak up (to the one who was teaching me to cultivate my power…lol). Nobody confronts ‘Mr. Tino.’ I had to. And it was worth the risk. He (unknowingly) taught me to deal with other people's anger. Huge big lesson. And it was great! It took courage to stand in close proximity to Mr. Tino Tuiolosega when the release of this energy happened. Whoa! And every time I got stronger.

Cultivating ‘knockout power’ provided my body, mind and spirit with an energy that I had never, ever felt, ever in my life. And it sure did feel good. Yes, I was learning to put someone’s lights out. Never in my life growing up did I ever think I would one day have the ability to knock someone out. I never thought about it because, like most people, who wants to think about this kind of stuff?

We often ignore the 'what if's.' As I began to learn this power, I was creating confidence that I had never had before in my life. Knowing that I can knock someone out makes all the difference in my world. It doesn’t make me invincible. Yes, someone else can knock my lights out too. I am as vulnerable as the next person when a situation is totally out of my control. However, when I have control to make choices, I won’t feel so frozen. I will choose to fight for what I believe or take flight for when it makes more sense to get the x@#^ out.

And I use it every day

What’s even bigger than this is that I use my training every single day. Self-defense is about making your own choices on your own watch every day. It’s about standing up for what you believe. It’s about speaking your mind, and not having to justify anything to anyone.

I still make mistakes. If I didn’t make mistakes, I wouldn’t be learning much. The difference is that now when I make choices, I know they are my own, I am operating under my own power in all aspects of my life, and I have the confidence to stand behind my choices. I stand up for what I believe to be truth. I ask for help when I need it. I release people who feel toxic to my life. I stand strong in who I am and don’t make excuses or justifications.

I can take the time I need to assess a situation and not make a move out of fear (of rejection, embarrassment, being made wrong, etc—which is entirely different from making a move in a dangerous situation). The energy that runs through my body when I feel #badasscourage cannot ever be explained. Each person has to feel it. (Like how you explain the taste of an orange to someone who has never tasted citrus.)

And besides, feeling that #badasscourage is a great way to live. And this is why I do what I do...why I teach what I teach. Whether in my martial arts classes, self-defense classes, or fitness classes, I bring it all to the table. Talk to me if you are curious how this might work for you too, beyond what you are already doing.

Clara E Minor
Master Instructor-Trainer
MINORSAN Self-Defense & Fitness
Santa Cruz, CA
Contact Page
831-600-5858
Yes, I will teach you to kick-butt in a most appropriate way.

Get Your Life ‘Fit’ this Spring

February 23, 2016 by Clara E Minor Leave a Comment

Yes, Spring is almost here. As each season is only 3 months, what can you determine to get accomplished, maybe finish, or start, continue, and/or achieve in 3 months time? Spring is always the best time to clean up: clean out closets, rearrange another room, clean out the garage, get rid of excess storage, get the garden fixed up, and a host of other things we think about in Spring.

Many people often think of a 'spring cleanse' for the body. We drink juices, or liquids, or take supplemental drinks, or use different products to attempt to achieve a more 'clean' inside our bodies. Some are for the liver, some for releasing heavy metals, some are intestinal, and on and on. There are many things to choose from in the marketplace. You can start this process by simply beginning to choose to purchase (and eat) foods that are more 'clean.' Yes, cleaner eating will begin the detoxifying process.

Cleanses are popular and lots of people have tried at least one. They are pretty straightforward: consume this, and not that. Do this now, and do that then. Most cleanse instructions are easy to understand. What is not as popular, are emotional cleanses. Great to get your body fit and healthy. And that is a great place to start getting your entire life fit. Once you get to a level in which you are comfortable with your body, then another step in getting your life fit would be to do some ‘emotional’ cleansing. Getting your life 'fit' is always a great transformation, and ultimately, it will bring you more happiness. How fit is your life compared to your body?

Is there something different you can do this Spring? Focus on something that you've wanted to change for a long time. What can you 'clean out?' Think of it like recycling and/or trash: what are you still not recycling, and what is truly trash? When we recycle, we let things go, to be used in a different way. When it's trash, it is simply time to dump it back into the earth. It will eventually become something entirely different on it's own, and in it's own time. It no longer has use in it's present form.

Is there something you still have not achieved that you’ve wanted to accomplish for a while? How are your fitness and lifestyle goals going for you? Are you where you want to be yet? If not, what can you do different to reboot your body, and begin getting results again? This is always a great first step to getting your life 'fit.' (If this is something you want/need, get a hold of me and let’s set an appointment time to chat about it. It could be just a small change can begin the reset process.)

An issue most people have, that can always be more 'fit,' is getting adequate sleep. If you still have not been sleeping enough because you just go to bed late, what steps can you take to remedy going to bed earlier? Here are a few things you can do to help with sleep:

Photo Courtesy of coverphoto.net

1) Write your to-do list for the day, and if you don’t get it all done, let it go. Attempting to cram everything into the day, because it is on your list, creates more stress, thereby making it harder to sleep in the first place. Going to bed earlier might not matter if you are thinking about what you did not do and can’t get to sleep because of it;

2) Turn off all electronics and let your body decompress without the extra stimulation (yes, the studies have been done on this one. Late night electronic use keeps us awake longer when we finally attempt to fall asleep;

3) If you must eat late because you were not able to get in your last meal earlier, make it smaller. Food in your stomach upon laying down is the wrong way to get it digested;

4) If you go to bed angry, upset, or frustrated because you were not able to resolve a conflict you had earlier, fix it the next day. You will have a hard time getting to sleep every night that you go to bed with conflict. Yes, it takes courage to speak up. For some of us this is easier than for others. However, for most, it is not easy…ever. Once you do this (speak to the person/s involved), you will feel so much stronger, and the stress of the situation will be gone.

If you don’t do something about your sleep, who will? This is one of those situations where ‘talking about it with your friends’ isn’t really going to resolve it. They can, however, have ideas that might lead you to find the help you need. This is part of self-care is a great way to begin getting your life more 'fit.'

Think of anything else that might be getting in the way of restful sleep. If you chronically wake up in the middle of the night and cannot go back to sleep, see a specialist. There are alternate ways of dealing with it, thus, often avoiding medications. Sometimes one simple change can make a huge difference.

In the end, nobody is more responsible than we are, for our state of well-being. Having a roomful or closetful of ‘stuff’ that you no longer use (and most probably no longer need) can create stress that you are not even aware is affecting you. It is. Not getting enough sleep is affecting you. What else is there that you need/want to change? Take one step in the direction to resolve it. Taking care of ourselves, truly, is more than what we eat and the exercise we get. Our emotional bodies are usually the most neglected. And guess where most of our issues come from…(yep, right answer).

See what you can do in the Spring to make a change that you no longer want/need. Write it down to help make it more solid. You will be more accountable to yourself when you actually see it in written form. Post it somewhere so you can see it every day. This will make a huge difference in your actually getting it accomplished. Be accountable to yourself. Create the change you want to see.

See you in class.

Clara E Minor
Master Trainer/Instructor
Minorsan Self-Defense & Fitness
(See Contact Page to send her a message)