How to keep in shape on vacation time?

Vacations are usually defined as activities that are not deplete energy thinking, relaxing, exhilarating, as well as lazy people. Vacations are also identical to the time when people forget for a moment routines that create stress, and eating delicious food!

At the holidays, sometimes people forget about the healthy lifestyle that has lived so long, such as exercising regularly and eating a measurable amount.

Stay active during the holidays, like a lot of walking instead of driving, often using the stairs instead of elevator / escalator. Also please bring your own shopping bags rather than ask someone else brought.

It is highly recommended that you stick carry sports equipment such as swimwear, shoes for jogging back up so you can use it if the location of support.

The existence of sports activities and daily activities were of great help to burn more calories in order to avoid buildup of calories. When the calories pile up, then he will quickly turn into fat.

Perform non-instrument also sports such as jogging, star jumps, burpee, squats, lunges, push ups, crunches, triceps dip, plank, bridge and so on for 30 minutes every day. Do not forget to do stretching 1 or 2 times a day so that the muscles of the body become more flexible, longer and stronger. With light exercise, you get a profit for the formation of the body as well.

Many are eating foods that contain high antioxidants such as vegetables, dark green / dark (spinach, kale, broccoli, green beans, long beans, peas), or fruits of the colored light / dark (strawberries, avocados, bananas, mangoes, tomatoes, papaya, grapes). In addition to antioxidants, vegetables and fruit consumed as fiber which helps the digestive process for the better.

Reduce consumption of fast food, soft drinks, fried foods or sweets because the calories are very high. Eating foods that are boiled, steamed, baked or grilled is much better and healthier. Fruits also do not add sugar when consumed, because the element becomes higher calories. Basically any small foods contain calories. So keep in mind not to calories in the diet increased.

So, there's no reason for you to forget to exercise and forget about healthy food because it all back to you in viewing conditions and use the environment around where you vacation.

HOLIDAY WEIGHT GAIN, Oh Noooo ...!

Summer holiday means no early morning wake-up call, late-night parties, no worries. Vacation is intended to recharge our bodies and minds. But be careful ... that existed during these routines may have to make your life healthy, so when you return from vacation, besides souvenirs and photo files in your camera, you also carry extra kilos in your body. Of course you can continue your fitness program during the holidays, but do not worry about it. There are many ways to avoid those extra pounds.

Forget the Diet

On a diet when you do not want to count calories and burdened with special dishes will only make you stressed and over-eating, but that's not your holiday destination. Do not do or start dieting at the time of your vacation. In contrast, so you avoid gaining weight, try to reduce food portions and choose foods more carefully.

Expand Fiber and Fluid Consumption

Before you order a main course, order a salad first. Vegetables are low-calorie foods, low fat and nutrient dense. In addition, the fiber contained in vegetables, the stomach will feel full faster. You can be more prudent in ordering a main meal, or maybe sharing your holiday with friends. Also, bring water bottle will help you meet the needs of body fluids. Hunger that arise before a meal can be overcome by consuming plenty of water. Lazy bring drink bottles everywhere? Choose juice or tea without sugar to release your thirst.

Do Skipping Meals

Often times, the activities carried out during mealtime mess up your vacation. Avoid skipping meals so that you are not hungry eyes at the next meal. Ceramic by filling the stomach with healthy snacks (fresh fruit or fruit juice and vegetables is the right choice) if one meal displaced.

Active (Physical) During the Holidays

Although vacation and not have to follow a regular pattern of exercises does not mean you do not need to actively work out of the body. Walking or cycling to reach your holiday destination close to already play a role in maintaining body fitness and reduce the accumulated calories. If you plan on sunbathing or leyeh-leyeh alongside a pond, try to swim a few laps before or afterwards. Take advantage of existing facilities for the playing field with other family teman-teman/anggota (football / throwing a ball, playing baseball or Frisbee, other than beneficial to make the body move also strengthens the relationship between friends / family members).

Keep an eye on Alcohol Consumption

Partying all night not a reason to continue drinking alcohol even though you do not have to drive afterwards. Keep in mind that alcohol (in addition intoxicants of course!) But high in calories that can add weight, it also keeps the body hydrated. Try to consume water between your alcoholic drinks.

Avoid fatty foods or high calorie

Invitations to eat while on vacation may not be able to get away. So that you do not go crazy when you eat, you can fill the stomach first before coming to the party with a fiber-rich foods like fruit and salads. With the appetite for a more controlled, you avoid filling the stomach with blind. When you visit a place, try to taste the local kulinari. If you eat in a restaurant, choose foods that are low in fat or cooked by boiled, steamed or baked. If you have to entertain or bring food for potluck, replace the use of milk with low fat milk or yogurt.

TRAVEL INSURANCE : Important and should be

Traveling, especially abroad, usually you will be required to have Travel Insurance or Travel Insurance at the time of the visa. Sometimes this is unthinkable, even considered a waste of money, but is that right?

Essentially, such other insurance, Travel Insurance is insurance intended to cover hospital costs, other costs and risks of financial losses suffered during travel, both within and outside the country. In general, travel insurance cover all hospital expenses, emergency evacuation expenses, trip cancellation, deaths, injuries and disabilities caused by accident, funeral expenses abroad, a delayed departure, loss, theft or damage to goods, money and travel documents, lost luggage, and legal aid.

The cost of insurance coverage is usually determined from the desired service, long trips, as well as the insured ages. Many travel insurance products which also provide additional protection for an extra fee for special things, such as existing medical conditions (such as diabetes, asthma), outdoor activities that invite high risk (skiing, scuba diving), or traveling to areas where considered at risk (the area being at war, prone to natural disasters or acts of terrorism).

Travel insurance is very important for most people. The reason, "Because of its protection, for peace and comfort of the journey." Products purchased travel insurance should also be comprehensive, covering health, luggage, delay in transit, and others.

From the experience of several people, most people have not thought it necessary to buy travel insurance. "The reason their existing private insurance they have, but not necessarily owned insurance cover things that happen during the trip, such as private insurance cover the cost of the hospital from the accident but no medical evacuation,"

He further explained that there are two types of insurance products sold in Indonesia: the first, the insurance products that bear the things promised by the system of reimbursement or claim, and the second, Assist Card or membership products which help for matters that covered by insurance can be found in the destination country. "A kind of assistant who helps take care of, so no need to pay."

Though insurance claims can be made directly to the insurance office, travel agents who sell these products are usually willing to help process claims. "We will help to gather documents and fill out a claim form for our customers, but usually claim payments made directly to the customer."

There are many travel insurance products available, but the choice is in the hands of consumers. Insurance is offered for tour participants are usually tailored to the company policy. For Asia, yes there is a demand rarely travel insurance. Japan requires for those aged over 70 years, as well as Australia, "Today's purchase of travel insurance is mostly done by those who travel abroad, but there are domestic travel insurance product. "This product is based on the distance traveled; domestic travel insurance apply if the travel over 180 km from the city of origin."

Sense of safety, comfort and peace may not be purchased with money though. But it is still a lot of people who see travel insurance as an 'unnecessary expenditure' because they thought that all would have been more favorable.

TRAVEL GUARD Chartis

Advantage:

Medical & Accidental Dental expense up to $ 100,000 for the premiere plan.

War inclusions.

Offers 27 benefits: Medical & Accidental Dental Incurred overseas expenses, medical expenses Incurred in Indonesia, Overseas Hospital Income, Hospital Income in Indonesia, Emergency Medical Evacuation, Repatriation, Repatriation Direct, Hospital Visitation, Compassionate Visit, Child Guard, Emergency Telephone Charges, Automatic Extension of Policy Period, Accidental Death & Permanent disablement, Travel Cancellation, Postponement Travel, Travel Curtailment including aircraft hijacking, Travel interruption, including laptop computers Personal Baggage, Baggage Delay, Travel Documents, Travel Delay / Flight Delay, Travel Misconnection, Home Guard , Rental Vehicle Excess, Golf Advantage, and Personal Liability, Cover in the event of Terrorism.

Age limit: 1 to 80 years old.

Includes all your eligible children up to 18 years old, regardless of number, under the family plan.

Gives you unlimited Emergency Medical Evacuation and Repatriation cover.

Acts of terrorism are included.

Takes care of your rental vehicle excess up to EUR 250.

Provides cover for your household contents while you're away.

Protects you while you enjoy leisure amateur sporting sports, Such as scuba diving, water sports, winter sports, skydiving, mountaineering, rock-climbing and trekking.

Covers up to 180 days per trip.

DOMESTIC TRAVEL SAFE ACA

Safe travel is Domestic Domestic Travel Insurance in all parts of Indonesia from Insurance Central Asia (ACA).

The protection provided benefits include:

Death and Permanent Disability

Deaths from accidents other than

Cost - the cost of medical

Evaluation of emergency medical and Repatriation Medical Repatriation of bodies

Loss of Deposit / Cancellation Travel

Loss of Baggage & Personal

MUST HAVE TRAVEL GADGET

Packing for traveling, sometimes it is not easy. Going light or full luggage? Sometimes for the holidays a lot of electronic equipment that must be taken; charger mobile phones, cameras, batteries, laptop, and when bringing the kids, their game charger. Travel gadgets this time featuring items that are recommended so as to ease your traveling.

Tumi Frequent Traveller 22 "- Zippered Expandable Carry On

Suitable for those who travel frequently. Materials suitcase made of "ballistic nylon makes this case look cool and practicality in the placement of goods makes the damn-near-perfect carry-on. Large front pockets can be filled with a laptop 17 ", while the smaller fitting for documents or magazines. Partitions for the setting can contain up to 3 sets of clothes without a wrinkle. Designed with zippered - expansion, you just let it go to get more space if you have to stay longer in the city of destination.

Tumi Ultra Slim Universal Power Adaptor Kit

Actually many types of power adapter kits are sold on the market, which can be widely used and compatible. But now Tumi remove it in a more slim product packaging, which includes a retractable-cable for power and variety of the usb hub in elegant leather box.

Kensington Portable Notebook Lock ComboSaver

Kensington is a company that had long been making a safety system for laptops. In packaging, Kensington citing FBI statistics in 2005 which states every 53 seconds a laptop is lost in America. Padlock laptop in a lightweight version can be inserted in a laptop bag has a length of up to 6 feet and use a rolled steel cables that can only be cut with wire clippers.

Nikon Coolpix S1000pj

The development of increasingly sophisticated digital camera pocket; slim but can function as any other SLR cameras. What distinguishes the Nikon Coolpix S1000pj with other pocket digital camera is the build-in projector (the first in the world) contained in it so you can share images on the spot.

Para'Kito Anti-Mosquito Bracelet

Traveling to the tropics? Mosquitoes no longer a distraction. Anti-Mosquito Bracelet Para'Kito work up to 2 x 15 days after opening. Shaped bracelet made of polymer, waterproof, and at its center an embedded anti-mosquito that uses essential oils (clove), lavender, peppermint, lemongrass, geranium bourbon, vanilla), turpentine, and lime mint. Besides worn on the wrist and leg (adjustable strap), can also be placed next to you at bedtime.

ECTACO Multilingual Talking Electronic 13MT900 Grand Diary & Audio PhraseBook

Language is now no obstacle to mention if you have to travel to populated areas may not use English as a second language. ECTACO issued a digital dictionary with audio and memory that stores 7 million 91 thousand words and phrases that are used daily for 12 languages besides English. It is also equipped with a handheld scanner that can be imaged text from books, newspapers, magazines, recipes or posters to be displayed on the screen.

TIPS TO GO UNDER WATER

If you plan to travel to the sea, diving is one option to enjoy the full beauty of the sea. Some even rely on tourist diving activity be one of the facilities to attract tourists. Many dive sights in this hemisphere who indulge fans with underwater adventure that can not be forgotten.

Given this diving is an activity that is quite dangerous, some things need to be taken to ensure that we can dive safely, comfortable and enjoyable. Some safety rules to be followed are:

1. Check with your health. Examination should be carried out include lung health (including X-ray examination of Thorax), ENT (Ear Nose Throat) condition, blood pressure and so on. Diving will be very dangerous if you have certain health problems.
2. For novice divers who do not have a diving certification, you can find an official and qualified dive instructors at the resort where you plan to dive. You can learn to dive and follow his training ranging from basic lesson or a novice divers. Before practicing your diving should undergo medical tests and the test pool. Never try to dive alone without the guidance of an instructor or dive without diving course and get certified first.
3. Once you graduate and get a certificate Diving Course, do not dive in dangerous places, such as strong or fast-flowing place Shipwreck (the ruins of the sunken vessel). Secondary education in Learning & Learning Diving and diving experience needed to dive in places like that. Always listen to directions and follow the rules given by the divemaster who leads the dive.
4. Note the weather conditions where you want to go diving before diving, make sure that the water temperature and weather conditions are safe to dive. Immediately pull over when you hear or see a storm coming. Water is a conductor of electricity, immediately leave the water (sea) when we heard lightning in the distance.
5. Check your scuba gear! Especially if you hire the diving equipment. Make sure all SCUBA (Self Contained Underwater Breathing Apparatus) diving equipment is properly installed and working properly. Do not go diving in a dangerous place.
6. Protect your skin with a sunscreen / sunblock. Note the content of the material contained therein. Use a waterproof sunscreen that contains at least 15 SPF to protect your skin.
7. Expand drink. Your body will need plenty of water. Avoid dehydration.
8. Once you are in the water, you will feel like being in the middle of nowhere during a dive. Be prepared to meet with various types of sea creatures, coral reefs, or even shipwrecks. Keep your hands! Do not touch or hold the sea creatures are beautiful to look at, especially if you do not wear gloves.
9. Recognize symptoms of changes in your body, such as heat exhausion if your body feels very hot and how to overcome them. And symptoms of hypothermia that your body feels very cold and handling. Immediately make a mark on your dive instructor if this occurs.
10. Look carefully around you before the exit. Listen if there is a speed boat that will pass. Jet ski speeding is also a serious threat to your head. Use a surface signaling device such as a flag?, Diver below? where you dive.
11. Remember, do not be too long dive. And avoid travel to plan your dive a day before you plan to return home, especially if you plan to go home by plane.

Happy Diving!

Vacation Preparation

Before you take a vacation, make planning and preparation distant days in advance. It is preparing a holiday in the beginning is tedious. But, by doing this will make your holiday better. Holiday preparation is the deciding factor for your vacation a success.

Here are some things you need to prepare before, during and after the holiday:

BEFORE HOLIDAY

•    Preparation vacations far in advance

Prepare well in advance. Because if you suddenly change the destination of tourist attractions, then you still have plenty of time to do so.

•    Destination attractions

Set a tourist destination. You can discuss with your family if you want to do a family recreation. Vacation does not mean always out of town or a place far from home. Vacation on the edge of town if there is a comfortable tourist attractions and beautiful scenery can also be an alternative option. For example on holiday at the beach or the park. Another option is to vacation in the city, such as visiting historic sites and playgrounds.

•    Booking hotels

Make sure you've booked a place of lodging such as hotel or villa before the holidays. If you are on vacation without the use of private vehicles, the message is also a vacation rental vehicle in place if you want to visit some tourist sites. Usually the hotel or rental vehicle has been booked well in advance by many tourists.

•    Find a travel guide information

Start looking for tourist resorts in the location you want to go. Tourist information you can get on websites, magazines, the chat with friends, and other media. Dig up information such as local customs, unique things in there, as well as tourist sites nearby in the same area. Of course this makes your vacation more meaningful and educational.

•    List of luggage

Begin to record any luggage to be carried. The goal is that nothing is forgotten. Imagine a vacation where your camera was left behind, of course, your vacation can be quickly forgotten. Objects such as paper, markers, or pencils though looks are not important, could also be taken. You can draw a map of tourist attractions, plan objectives, and noted the important things during the trip.

•    Bring items that are useful

Do not carry too much luggage so that you are not free. Especially if you use public transportation such as airplanes, ships, or trains. Do not let these items to make your mobility impaired. Therefore, make the best estimate for your luggage in accordance with existing conditions.

•    Completeness of documents

Take care of all travel documents and the required health documents. For example, if you are planning a holiday abroad, you can take care of some of the necessary documents for you and your family.

Towards the day of departure, you can also make final preparations. Specifically you can physically prepare you to not fatigue at vacation spots or in places of recreation. Some things you should consider, especially if you plan a vacation out of town or overseas, is as follows:

•    Getting enough sleep

Strive enough sleep the day before you leave for vacation. On the day you leave on vacation, usually physical condition would be quite tired from a long trip away. There may be a delay of flight time which makes you wait long enough so that you are exhausted. Weather changes will also affect your health. Therefore, you need to physically prepare you to avoid falling ill while on vacation.

•    Eat right

A week before leaving on vacation, try eating and drinking properly. If you're on the go and impaired in the stomach, it will disrupt your travel and vacation.

•    Check your luggage

Prepare all the luggage you had planned in advance. For example you can prepare suitable clothes, cameras, musical instruments, toys, books, medicines, cosmetics such as sunscreen, and various other items that make your vacation comfortable. Do not forget to prepare snacks to enjoy during the trip.

•    Drugs

If you have special health problems, such as heart disease or hypertension, it helps you prepare for a cure for the disease preventive measures in place to vacation.

•    Avoid alcohol and coffee

Avoid consuming alcohol or coffee, especially if you travel to abroad. Since you will experience jet lag, whereas alcohol and coffee will have a negative impact on jet lag.

To the location of Holiday

After all preparation is completed, it was time to go on vacation. You may travel for hours to the location of a vacation. What should you look for in a trip? Here are some interesting tips that can be done.

•    Itineraries

If using a private vehicle, choose a comfortable and safe routes. If You bring the kids, choose a comfortable terrain, because it could be a child The experience motion sickness or fatigue.

•    Stop to rest

If you drive your own personal vehicle, then if you start step a side drowsiness and fatigue. Do not hesitate to rest if you start feel sleepy so you're not too tired and sick at the destination. If you resting in the car, choose a fairly safe area. Few even choose the location of the police station to rest.

•    Many drink

Drink plenty of fluids that contain no alcohol during the trip. Travel long distances and long cause health problems such as dehydration.

•    Exercise

Try moving the body if you sit too long on a plane, train or other vehicles. Lack of movement and sitting huddled over long hours can lead to blood clots in the legs. Therefore, the passengers need to do some exercise by walking in the hallway or by flexing the hip and leg muscles while sitting

•    Watch the kids

Carry a child on the way is a challenge. Children will easy to complain because the length of the trip. Bring books, toys, or other materials for the child's attention.

Arrive at Getaways

When you arrive at your holiday destination, the following points should you consider and do to make your vacation a success.

•    Adjust your self

Once arrived at the destination location far enough, do not jump around to spend time on the first day or second day of your arrival. Let your body and mind adjust to different schedules. If you fail to do this, it could make your vacation stress and become messy.

•    Keep food and drinks

Keep food and drinks you tight as safe as possible. Do not carelessly buy food at the curb if conditions are poor. Do not wait hours to eat because of the fun on vacation. Do not drink tap water in the hotel safe to say though. Better you drink bottled water clean secured. Then eat foods that are cooked and cooked well. Avoid drinking ice cubes. If you are vacationing in an area that is very different from your neighborhood, avoid eating any food, in any place and at any time your heart's content. Some common diseases like diarrhea experienced by the tourists who reportedly affects two fifths of the people traveling on vacation. Or other diseases due to viruses and bacteria from foods such as fever. Late meals can also cause problems of catching cold.

•    Maintain cleanliness

Make it a habit to wash your hands after every move, or before eating.

•    Working together between family members

If you are vacationing with your family, do not let my mother does everything like she did at home. Working together as a family to do housework daily. Such a gesture would make a very enjoyable vacation for each person.

•    Seek emergency information

Do not forget to find out the location of hospitals, doctors, or police station nearest to your vacation. If there is an emergency situation, you can instantly know what to do. The hotel will usually give relief to give such information.

•    Create beautiful memories

In vacation place, a time to take pictures so you can see when I go home again. You can also buy some souvenirs and local crafts. A selection of photos, postcards, and souvenirs, maybe even some local handicraft items, must be able to evoke memories of your vacation.

Vacation Plan

Before the holidays, the plan must be made in advance by considering the following matters:

a)     Make your vacation plans from far-away days allow sufficient time for the whole family to spend her ideas about the holiday so enjoyable for all. Things that should be considered include: Destination vacation, vacation spots, vacation time, funding for the holidays (try to save money and children included), vehicles used for vacation, vacation spots, activities to be performed in place of holiday attention to the benefits that may obtained from these activities for the whole family, what foods will be taken. Plan your goods will be taken during the vacation in accordance with the power and capacity you need.

b)     Make a list of personalized medicine, for example: asthma medication, epilepsy medication, heart medications, high blood pressure medicine, cold medicine, medicine flu, paracetamol, etc.. Always carry the phone number of your family doctor.

c)      Prepare documentation and travel diary, which contains:

   1.      Anyone who participated in the holiday on the way.

   2.      Any place that you visit during the holidays.

   3.      The most valuable experience in living each day vacation        together.

   4.      The events and the impression gained every day during the  holidays.

Vacation Benefit

Vacation benefits for families include:

1.     New Roles.

When on vacation, everyone has a different responsibility than they do at home. Parents and children must work together as a team that will strengthen the bond and all family members will rely on each other and respect each other, giving rise to his current role that closeness and togetherness. Parents and children with their respective roles can arrange travel plans and solve problems together when the holidays.

2.     Self-Study.

At the time traveling, children can learn responsibility markedly when they were asked to keep his younger brother, make the beds, clean their own luggage, inspect the goods before returning home. According to the study, adults who have never traveled on at the age of the children, tend to have more feelings of fear when having to travel.

3.     Looking through the 'eyes' of children.

Parents should listen intently views of the child at the time of planning and implementation of the holiday. They will learn and realize that their opinions are noted, felt otherwise authorized, and get involved in decision making so that children become more respectful of parents, more confident and feel closer to parents.

4.   Flexibility.

When the obstacles encountered during a family vacation, be fl eksibel and do not be angry. Think positive and suppose the problem is emerging as an adventure that must be solved, immediately held a family meeting to create a new plan. Children will learn that if they encounter problems in their life, then be fl eksibel and bounce back from the anger is good.

5.   Parents during the holidays can open and broaden children.
Activism during the holidays when the children can learn science, earth sciences, cultural sciences and even science and state government directly.

6. Provide a sense of fun and adventure that reduce stress and create a new spirit when it should return to their daily routines.

7. Foster togetherness in the family, when doing activities that involve the whole family.