Choosing Between Active and Sedate Holidays

 

When booking a holiday, many holidaymakers have different reasons for the type of holiday they choose. For those who wish to truly relax and get away from the stresses of everyday life, reclining in a tropical paradise could fit the bill, while others might be craving the thrill of exploration and adventure. Whatever the reasons, it’s important to take a close look at the advantages and disadvantages of these different types of holiday.

There is more than one way to approach a holiday, as life coach Isis Monteverde knows from years of extensive travel. Every person is different: some may want to fill their days with activity on a strict schedule, while others prefer to go with the flow and decide in the moment how to make the most of their time off.

Rest and Relaxation

In today’s fast-paced society, taking the opportunity to relax is essential. With people juggling busy jobs, raising children and running a home, it’s important to switch off. A visit to a beautiful resort, where staff take pride in taking care of their guests, can be just the tonic for those needing an escape from anxiety and stress – and it can even help to lower blood pressure and increase energy too.

True rest takes a variety of forms. Physical rest requires focusing on the body and its physical processes, promoting calm and better health. However, it is equally important to acknowledge the need for mental and spiritual rest, connecting with the larger world and increasing awareness.

Adventurous Vacations

By contrast, more active vacations are likely to create more lasting and prominent memories. There are a plethora of exciting, cultural destinations around the world, with so many highlights that it would be a shame to miss any of them. Visiting all of the major cultural attractions in any one place can be challenging, but for many it is ultimately worth it to take in everything a country has to offer.

An adventure holiday may include sporting activities, boat trips to take in what nature has to offer or exploring cultural hotspots. These experiences can be just as rejuvenating as relaxing on a tranquil beach or by a pool with a cocktail.

Studies have shown that holiday preferences tend to vary according to age and demographic. Those without young children such as teenagers or twenty-somethings, as well as older adults enjoying their retirement, are likely to enjoy more adventurous holidays. Those raising young children and juggling work may find themselves craving a slower pace for their holidays.

Travelling the World as a Solo Woman

 

Exploring new countries and cultures is truly unforgettable, which avid traveller and life coach Isis Monteverde knows from years of experience. However, it’s all too easy to succumb to fears over safety and what could happen in the event of illness or accidents. Contemplating everything that could go wrong is natural, but letting these worries interfere with a yearning to explore can hold a person back.

A solo female traveller armed with plenty of information about their intended destination can feel more secure without dwelling on frightening possibilities.

Preparation is Key

Looking up the most beautiful spots and cultural hubs to visit should be carried out alongside safety considerations. There is a wealth of information available to give travellers some insight into neighbourhoods to avoid, the safest hotels to stay in and the most reputable taxi firms. Banding together with other female travellers can also be very reassuring, and there are often all-female dorms and public transport options available. Travellers should also be aware of whether it is considered safe to travel at night and the best options for doing so.

Health insurance is a must, especially for those planning on indulging in adventure sports. Reading the fine print to verify whether these are covered must be done beforehand. Certain regions also require vaccination prior to visiting, and travellers should identify nearby medical centres in case there is an accident or emergency.

Travelling Light

Bringing a whole host of valuables out on day trips could have serious ramifications. A passport, for example, can be locked in a safe or locker at the hotel whilst out and about. A printed copy or a copy stored on Google Drive, accessible on a smartphone, can suffice for ID when needed. It is not also not necessary to carry all cash and debit or credit cards. Taking a set amount for each trip and leaving at least one credit or debit card in the safe means there will always be access to funds, even in the unfortunate event of being pickpocketed.

Dressing Appropriately and Avoiding Intoxication

In some countries, there are restrictions on what women are allowed to wear. As a female traveller visiting these regions, it is considered respectful to follow these standards. Even in countries without restrictions, dressing according to local culture is wise and ensures that tourists do not stand out. Some businesses and establishments have standards of dress that visitors have to meet.

Drinking too much alcohol is not sensible in an unfamiliar place, especially without close family and friends as a safety net if things go too far. Thieves will prey on drunk tourists, as they make for an easy target.

 

 

Anatomy and Physiology in Yoga

 

While the terms may be used interchangeably, anatomy and physiology are different things. Physiology refers to how body parts function and the functional relationships between them, while anatomy relates to the structure of the body and the physical relationships between different body parts. How and why the nervous system transmits messages is within the realm of physiology, while anatomy is concerned with where the nerves are located through bones and around the joints.

In practice, physiology tends to be about organs, with anatomy being concerned with the muscles and bones.

The Impact of Yoga on Physiology

Our physiology is inherently linked to our health and well-being. Strategies to support better mental health can have a positive physical effect on the brain’s structure and function. A yoga practice can enhance these strategies by promoting kindness, gratitude and generosity.

When yoga was first developed, it was designed to improve the function of glands and organs. Modern research is beginning to discover the physiological pathways that bring about the long-acknowledged benefits of yoga, with studies focusing on the physiological effects of meditation, asana, and pranayama breathing exercises.

Yoga physiology is a dynamic study that looks at how different bodily systems function together as a single unit, moved by energy. The study is concerned with how different organs function and encompasses processes of reproduction, respiration, digestion, osmoregulation and more.

Anatomy and Teaching Yoga

For yoga teachers, such as Isis Monteverde, a proper understanding of anatomy is crucial in order to help students adjust to yoga poses safely and with ease. This is especially true where a student has a prior injury or another health issue.

One of the most important things for yoga teachers and practitioners to remember is that everyone’s anatomy is different. Furthermore, anatomical differences may also alter the proportions of the body, which has a direct effect on how yoga asanas are practiced.

The amount of movement available at a joint is also a common anatomical difference, with the hip having the most obvious variability. While flexibility training and practice can increase the availability of movement in ligaments and muscles, these things cannot change the bones of a joint, and trying to force joint movement could cause injury.

The Benefits of Practicing Yoga

There are many benefits to practicing yoga, including reducing stress, enhancing sleep quality and improving cardiovascular health. Yoga may also improve digestion, reduce inflammation in the body and boost physical health and strength.

 

Yang Yoga and Yin Yoga – The Basics

 

Generally speaking, Yin Yoga is often relatively slow in its movements, with practitioners remaining longer in each asana and cooler in temperature. Students may be encouraged to be more receptive and open in relation to their unique experience of the practice, exploring each posture in relationship to their own body.

Yang Yoga tends to have a more directed approach and be more active in nature – it’s typically quicker and of greater intensity than Yin Yoga and also hotter in temperature. While Yin Yoga works on the body’s joints and deep, dense connective tissues, Yang Yoga is focused on blood flow and the muscles, building stamina, strength and flexibility.

However, in the philosophy underpinning yoga, nothing is inherently yang or yin: they can only be defined in relation to each other. In each yoga class there will be elements of both, which will shift and move in reaction to each other.

Choosing Between a Yin or Yang Yoga Class

While we may be drawn towards one practice over another, it’s important to bear in mind that both practices promote the movement of prana (energy) throughout the entire body, opening the body and helping to remove emotional and physical blockages.

Longtime yoga practitioners such as life coach Isis Monteverde understand that neither Yin or Yang can exist without the other, and finding balance between the two is key to harmony.

The Benefits of Yin Yang Yoga

Yin Yang Yoga combines the benefits of standing postures and dynamic sequences (Yang Yoga) with passively held asanas (Yin Yoga) into a single practice, therefore fusing the external, intense, warming upwards qualities of the former with the internal, slow, cooling, downwards qualities of the latter.

A Yin Yang Yoga class may begin with Yin Yoga to work on the joints, prepare the muscles, and calm the mind. Or it could start dynamically with Yang Yoga and end with Yin Yoga to help participants relax and calm the nervous system. How classes are sequenced has a powerful impact on participants’ energy levels and how they feel after the session.

How to Get Started with a Yin Yang Yoga Practice

Those interested in trying Yin Yang Yoga may wish to do so from the comfort of their own home. It’s a good idea for the practitioner to choose a few of their favourite standing poses and deep stretches to start off and follow this with several standing asanas that move with the breath. To round off the session, finish with two or three floor-based poses.

 

Why Bali is a Vegetarian’s Paradise

 

For quality, quantity and value for money, it’s hard to beat Balinese food – and vegetarians will find themselves particularly well-catered for during a trip to Bali. Tempeh, made from fermented soybeans, is widely used in Balinese vegetarian fare and is nutritious and high in protein.

It’s no surprise that there’s such a wide range of delicious vegetarian food on offer in Bai: around 70% of the population is vegetarian. Gado-gado, nasi padang, dadar gulung and pisang goreng are just a selection of some of the best plant-based Balinese dishes to try.

Indonesia’s Best Loved Salad: Gado-Gado

Gado-gado is one of the most popular and well-known salad dishes served in Indonesia and can be found in almost any local restaurant or warung in Bali. It typically comprises cabbage leaves, lettuce, potatoes and steamed carrots, and often includes bean sprouts and tofu. A rich and delicious peanut sauce is poured over the top, and the dish is often topped off by an egg or prawn cracker – simply avoid the cracker to make the dish entirely vegetarian.

Residents of Bali – such as Isis Monteverde, who is also a long-time vegetarian – appreciate that gado-gado can make for a refreshing option in the Balinese heat.

Nasi Padang: A Vegetarian Feast

Nasi padang can be a great choice for vegetarians visiting Bali. Padang restaurants, which can be found all over the country, will typically serve a plate of white rice along with several (sometimes up to 20) smaller dishes, meaning those following a plant-based diet can easily stick to the vegetarian selections on offer. Accompaniments to try could include daun singkong (cooked cassava leaves) and telur balado (hard-boiled eggs that have been coated in fried chili paste).

The Ultimate Sweet Treat: Dadar Gulung

Dadar gulung are traditional Balinese pancakes and can make for the perfect breakfast treat during a visit to the island. The batter is infused with pandan extract (from the exotic plant prized for its versatility and fragrance), and the pancakes themselves are stuffed with shredded coconut and sweetened using golden palm sugar. Variations of dadar gulung include the use of egg-free batter and the addition of slices of banana.

Pisang Goreng

Pisang goreng (Indonesian banana fritters) are served all across Bali. They consist of chopped bananas fried in batter, with vanilla powder, sugar, and a butter and rum flavouring. They can be eaten as part of breakfast, for a snack during the day or incorporated into a dessert.

Important Etiquette Tips When Travelling to Bali

As a people the Balinese are polite and friendly, and respecting their culture and sensibilities is an important means of ensuring a visit to Bali will be as positive and enjoyable an experience as possible.

Dress Conservatively

It’s generally advised that visitors dress modestly, especially when visiting temples. In this case, both women and men should wear shirts that cover the upper arms and shoulders, along with a scarf or a sarong. It’s recommended to wear a swimsuit to the beach, and remember that topless is not allowed on the island.

Public Displays of Affection

In Bali, public displays of affection are typically frowned upon and are therefore best avoided. However, holding hands is generally acceptable. Balinese people are not very physical, and it’s important not to touch them, particularly on the head – this is due to the traditional Balinese belief that the soul resides in a person’s head.

Don’t Point Using a Finger

Residents of Bali, such as life coach Isis Monteverde, understand that using the index finger to point at something is considered impolite. Instead, call attention to something by extending the arm and using the palm. Similarly, the palm should be used when gesturing for someone to come closer or to join one’s group, instead of pointing a finger.

Importance of Wearing a Helmet

While, for many, riding a scooter is part of the Bali tourist experience, it’s important to always wear a helmet while doing so. Not wearing a helmet can be offensive, as it suggests a disregard for road safety and an overconfident attitude.

Be Modest Regarding Money

Despite Bali’s relative wealth compared to other Indonesian islands, most Balinese people live very modest lives – low wages are standard, and a social welfare system barely exists. Due to this, it’s good etiquette to refrain from openly handling large amounts of money or to conspicuously waste money.

 

Taking Photographs

While it’s generally acceptable to take photos in temples in Bali, it’s important to ask before doing so in order to ensure that no offence is caused and the enjoyment of others isn’t impeded. Leaving a small donation as a gesture of gratitude for this privilege is usually appreciated. It’s vital to respect the rules if photography is prohibited.

Use of the Left Hand

According to Balinese custom, it’s important to beckon or shake hands with others using the right hand. However, when offering something to someone, using both hands is considered a compliment. For foods that are eaten with the hands, only the right hand should be used.

 

Pilates – Is it Useful for Weight Loss?

 

With a wide range of exercise programmes now available, it can be difficult to ascertain which methods suit which people. Experts generally agree that the best results for weight loss occur when marrying cardio and strength training. However, there are other forms of exercise that can be enormously helpful in increasing core strength and losing weight, as life coach and former yoga teacher Isis Monteverde knows from experience. As a type of workout that benefits both the mind and body, those looking to tone the stomach and shed belly fat should consider practising Pilates.

People seeking to lose weight should not focus solely on the scales. Pilates also helps individuals to move their spines and joints more and strengthen their breathing; all of which help to improve overall health.

Which Pilates Exercises Are the Most Effective for Toning the Stomach?

The plank is rightly famous for building core strength; there is no move quite like it for strengthening the abdominal muscles. The classic plank exercise requires balancing on the forearms, stretching out the legs behind with the hips lifted off the ground in a straight line. However, there are however variations on the move can make it more interesting, such as twisting the hips from left to right.

There is also a move called swimming. Lying on the floor with arms and legs stretched out, individuals should lift their upper and lower body off the floor and kick their arms and legs, simulating a swimming action.

Another effective move is called a teaser. To begin the move, individuals should lie on their back, squeezing the legs together in a straight line. Arms should be extended out to create a ‘T’ position on the floor before lifting the head off the floor and looking towards the toes. Lifting both arms and legs and rolling up into a ‘V’ position, practitioners should then be balancing on the tailbone before twisting to one side and back to the centre.

The Advantages of Core Work

It is impossible to spot-reduce fat. However, the beauty of Pilates is that practitioners learn how to engage pelvic floor and deep core muscles. This type of movement leads to increased activation in the muscles and results in a more toned appearance.

However, it should not be regarded as a cure-all. Much like other forms of exercise, Pilates alone is not enough and should be used in conjunction with a healthy diet. The only way to see the abdominal definition created by Pilates is to eat a diet rich in fresh foods and limit overly processed foods, thereby removing the fat atop the muscles.