Bali Adventure Planner

Jan 9 - Jan 16th, 2023

Welcome To Your Adventure

Please click HERE to  review about entrance requirements for Bali 

Bali is unique, no doubt, and there is a reason we return year after year and seem to sell out every single time we go! It’s not just the pretty island beaches, or the warm air, it’s the energy, the people, the culture, the food, and the deep peace that seems to palpitate the air in Bali. –

This adventure will be our 4th in just four years! Come and find out why we love it so much.

Yes, it’s far, and we understand that makes it intimidating, but once you travel to Bali, you won’t ever want to leave, and the entire world will open up for you.

Experience the culture, the fantastic and kind Balinese people, the incredible food, and our fun and inviting group dynamic.

We have seen first hand the need for travel insurance. Whether it be flight cancellations, theft, sickness, or pandemic issues, we now require each guest to purchase this. It is a very affordable and could save you a lot of headaches! My1FitLife uses World Nomads, however, please use which ever company you are comfortable with. Please make sure you fully understand your coverage to ensure all aspects are covered. Our guides will need this information for confirming your hotel accommodation. 

Please be sure to inquire and fully understand about the coverage your policy includes in the case of COVID. 

Packing List

Please use your judgement – this is just a guide for you. Not all items may not be needed by you. 

START WITH THIS CLOTHING PACKING LIST:
THE BASICS

  • Lightweight clothing that can be layered
  • Long-sleeved shirts
  • Sweaters or fleece jacket
  • T-shirts and tank tops (be respectful of the culture you are visiting)
  • Pants and/or shorts
  • Belt (check out this one for a ingenuitive money protection option)
  • Socks (wool socks are best for hiking and camping)
  • Comfortable walking shoes
  • Rain jacket, windbreaker, or umbrella
  • Pajamas/sleepwear
  • Underwear
  • Sunglasses and glasses case
  • Dresses and/or skirts
  • Jewelry (organize in a small cube or sac)
  • Hat or sun visor
  • Scarf or bandana
  • Swimsuit or swim trunks (consider a clean/dirty organizer)
  • Cell phone and charger
  • Travel speakers
  • Travel pillow, eye mask, and earplugs
  • Electric converters and adapters
  • Travel apps that will help with language, directions, money conversion, and digital journaling

You’ll want to pack smart (not lots of) clothing options if your trip will take you to a variety of places, or conversely if you will be navigating off the beaten path. Having a packing list with several options doesn’t mean you’ll need to over-pack. (And in fact, you shouldn’t.) Just pack smart. Include clothing that can be worn on your daily adventures and then dressed up slightly with a different pair of shoes and a scarf. Maybe a dress that becomes a skirt, or comfortable travel pants that can be dressed up for a day at the market. Also, consider clothing with SPF or mosquito repellency if you’ll be in environments where that would be beneficial.

PACK YOUR TOILETRY BAG
If you’re carrying on, keep your toiletry bag light and TSA-compliant. The TSA’s 3-1-1 rule makes it easy to remember: liquids, gels, aerosols, creams, and pastes must be 3.4 ounces (100ml) or less per container, and they must be stored in one quart-sized, clear plastic, zip-top bag. To make this as easy as possible for you, we have a toiletry set that includes four 3-ounce silicone bottles in a quart-sized clear pouch that’s wipeable and has a water-resistant zipper.

HERE’S A COMPLETE PACKING LIST OF TRAVEL ESSENTIALS FOR YOUR TOILETRY CASE:
THE TOILETRY BAG BASICS

  • Toothbrush, toothpaste, floss, mouthwash
  • Hairbrush or comb, hair ties, barrettes/bobby pins
  • Deodorant
  • Shampoo and conditioner (Dr. Bronners is a good option all-in-one option for hair care, face wash, laundry, and more.)
  • Sunscreen and face lotion with SPF
  • Makeup packed in a washable sac
  • Face wash and/or makeup remover wipes and Q-tips
  • Nighttime moisturizer/lotion
  • Lip balm with SPF and lipstick or lip gloss
  • Personal hygiene items
  • Feminine hygiene products
  • Extra contacts, solution, and contact case
  • Glasses and prescription sunglasses
  • Prescription medication with the label/script so that you can refill if needed and not be questioned by TSA.

TOILETRY BAG EXTRAS

  • Cologne/perfume
  • Personal mini mirror
  • Hair products like hairspray, hair gel, and beard oil
  • Clothesline and detergent
  • Shaving kit and extra razors
  • Sewing kit/clothing care kit, stain remover
  • Facial tissues and/or toilet paper
  • Travel Towel
  • Nail clippers and tweezers (optionally, scissors, which must be in checked luggage)

 

As soon as you decide to travel internationally, check the Center for Disease Control and Prevention’s website for comprehensive information on travel vaccines, medicines, and local travel advice. Whether you decide to get vaccinated or not is your decision, but many vaccinations require administration two months before travel begins. So get informed! And if an emergency does happen, here’s everything you should know about travel clinics and handling medical emergencies abroad.

  • First aid kit (bandages, gauze, adhesives, etc.)
  • Personal prescriptions (copies of scripts)
  • Pain and fever relievers (also children’s strength if you are traveling with kids)
  • Thermometer
  • Cold medicines and throat lozenges
  • Diarrhea/laxative medicines
  • Oral rehydration salts
  • Allergy medicines
  • Hydrocortisone cream/antibacterial ointment
  • Multivitamins
  • Sunburn relief
  • Insect repellent/mosquito net/sting reliever
  • Motion sickness pills or bands
  • Altitude sickness pills (if you are planning to hike in higher altitudes)
  • Eye drops
  • Moleskin
  • Medicines and vaccinations specific to the region/activity

ADDITIONAL HEALTH ITEMS

  • Hand sanitizer or wet wipes
  • Prescriptions in the original packaging (you’ll want to make sure you have these in your carry-on bag just in case something were to happen to your checked luggage)
  • Sleeping medicines
  • Glasses and glasses case (email yourself a copy of your prescription, just in case)

Travel Tip: Your under-the-seat bag can hold a lot! Some travelers can even pack an entire trip in a small bag—at the very least learn how to put your under-the-seat bag to good use when packing for international travel.

PREPARE YOUR PERSONAL ITEM CARRY-ON BAG
The next thing you’ll want to do is prepare a packing list especially for your personal item carry-on bag with anything that you’ll want with you on the flight. It’s always a good idea to make sure you have an outfit (or two) and a few essential toiletries in your personal item just in case your luggage is lost.

If you’ll be traveling around to multiple destinations, make sure this small bag has items to keep you comfortable on any train, boat or bus rides. It’s always nice to have a bag that’s easy to access so you don’t have to get into your luggage each time you need your eye mask. But remember, you’ll be carrying all of this, so keep it light.

We recommend you consider using a small daypack, shoulder bag , or waist pack as your personal carry-on item. Here are some good things to include in your carry-on bag packing list:

TECHNOLOGY

  • Mobile device and charger
  • Laptop, iPad, or E-reader and charger(s)
  • Headphones (consider noise-reducing headphones if you’re sensitive to sound)
  • Camera and GoPro/video camera, memory card, and chargers
  • Electrical converters and adapters

TRAVEL COMFORT, ENTERTAINMENT, AND INFORMATION

  • Travel pillow, blanket, eye mask, and earplugs
  • Travel journal and pen (it’s awful when you forget your pen!)
  • Books and magazines
  • Deck of cards and travel games
  • Chapstick and lotion (t’s dry up there)
  • Water bottle (you’ll need to fill it up once you get through TSA)
  • Guide books, travel guides, maps, language guides, etc. (if you will need any of these upon arrival at your destination, put it in your carry-on)

COLLECT IMPORTANT TRAVEL DOCUMENTS, CASH, AND CREDIT CARDS
Start by collecting all of your important documents in a travel document organizer. (This travel organizer holds a passport, ID, credit cards, coins, documents, a boarding pass, and a pen!) By bringing all your important information together, will help ensure you have everything you need to get from one place to the next.

Not sure what you need? Here’s your international travel checklist, document-wise:

  • Passport/visa(s)
  • Personal ID/Student ID card
  • Frequent flyer card(s) and other loyalty program card numbers (ex: hotel chains and AAA)
  • Cash and credit card(s) (call your credit card companies before you travel to inform them of your travel, otherwise they might turn them off to prevent perceived fraud. Also, consider how travel hacking can save you money on the road!)
  • Health insurance cards/document(s)
  • Travel insurance information
  • Reservations and itineraries (print them and save them electronically for easy access)
  • Hotel and/or tour contact information
  • Transportation tickets (plane, train, bus, car, etc.)
  • Emergency contacts and important addresses
  • Copies of all these things in case you lose your wallet
  • Guide books and maps

Travel Tip: As soon as you book a trip, it’s a good idea to double-check that your passports and IDs aren’t expired and that they will not expire while you are traveling internationally. You’ll also want to inform your bank if you’re traveling abroad so they don’t assume fraudulent activity and freeze your credit card. Also consider emailing yourself a copy of your passport, driver’s license, medical cards, and itinerary, so if anything happens to them you’ll be able to access them online.

 

Transportation / Accommodations

Bali International Airport – We recommend flying into that airport. 

Accommodation

We will be staying at the Hotel  Komune.

Important Forms

The World Health Organization has declared the novel Coronavirus (COVID-19) a worldwide pandemic. Due to its capacity to transmit from person to person through respiratory droplets, the government has set recommendations, guidelines, and some prohibitions which XYZ Company, LLC. (the “Organization”) adheres to comply.

In consideration of my participation in the foregoing, the undersigned acknowledge and agree to the following:

I am aware of the existence of the risk on my physical appearance to the venue and my participation in the activity of the Organization that may cause injury or illness such as, but not limited to Influenza, MRSA, or COVID-19 that may lead to paralysis or death.
I have not experienced symptoms that of fever, fatigue, difficulty in breathing, or dry cough, or exhibiting any other symptoms relating to COVID-19 or any communicable disease within the last 14 days.
I have not, nor any member(s) of my household, traveled by sea or by air, internationally within the past 30 days.
I did not, nor any member of my household, visit any area within the United States that was reported to be highly affected by COVID-19, in the last 30 days.
I have not been, nor any member(s) of my household, diagnosed to be infected with the COVID-19 virus within the last 30 days.

Following the pronouncements above I hereby declare the following:

I am fully and personally responsible for my own safety and actions while and during my participation and I recognize that I may be in any case be at risk of contracting COVID-19.
With full knowledge of the risks involved, I hereby release, waive, discharge the Organization, its board, officers, independent contractors, affiliates, employees, representatives, successors, and assigns from any and all liabilities, claims, demands, actions, and causes of action whatsoever, directly or indirectly arising out of or related to any loss, damage, injury, or death, that may be sustained by me related to COVID-19 while participating in any activity while in, on, or around the premises or while using the facilities that may lead to unintentional exposure or harm due to COVID-19.
I agree to indemnify, defend, and hold harmless the Organization from and against any and all costs, expenses, damages, lawsuits, and/or liabilities or claims arising whether directly or indirectly from or related to any and all claims made by or against any of the released party due to injury, loss, or death from or related to COVID-19.
By signing below I acknowledge that I have read the foregoing Liability Release Waiver and understand its contents; that I am at least eighteen (18) years old and fully competent to give my consent; That I have been sufficiently informed of the risks involved and give my voluntary consent in signing it as my own free act and deed; that I give my voluntary consent in signing this Liability Release Waiver as my own free act and deed with full intention to be bound by the same, and free from any inducement or representation.

This waiver will remain effective until laws and mandates relevant to COVID-19 are lifted.

COVID-19 Daily Self- Screening Questions

Do you have a fever (temperature over 100.4F or 38C) without reducing medications?

Do you a loss of smell or taste?

Do you have a cough?

Do you have muscle aches?

Do you have a sore throat?

Do you have shortness of breath?

Do you have chills?

Do you have a headache?

Have you experienced any gastrointestinal symptoms such as nausea, vomiting, diarrhea, or loss of appetite?

Have you, or anyone you have been in close contact with, been diagnosed with COVID-19 or placed in quarantine for possible exposure to COVID-19?

Have you been asked to self-isolate or quarantine by a medical professional or a local public health official?

If you reply YES to any of the questions in the checklist, stay home.

If you begin to feel ill while at work, you should immediately go home. If possible, avoid all public transportation, or ridesharing. See the “What Should I Do If I Feel Sick” under Novel Coronavirus Virus (COVID-19), Frequently Asked Questions…located on Student Health Services Website. You will be expected to leave campus and self-isolate until all appropriate criteria for your return are met.

Training

Although there is no real training for this adventure we do recommend a number of stretches to get ready for your long flight. 

One of the most unpleasant factors of air travel is sitting in a cramped seat for hours on end. A stiff neck, cramping, and sore muscles affect everyone, but that doesn’t mean there’s nothing you can do to prevent them.

Doing yoga before your flight is a great way to prepare your body for the hours ahead. The following is a simple routine you can follow that will loosen up and stretch out the parts of your body that get hit the hardest during a long flight.

Neck Roll

Drop your right ear to your right shoulder as much as it naturally wants to go (don’t force it), then, using the weight of your head to facilitate the movement, gently roll your head around to the front (dropping your chin toward your chest) and then to the left side. Hold the side, front, and other side positions for a few extra seconds to maximize the stretch.

Walk Your Dog

Downward Facing Dog is a great pose for stretching your calves, and well-stretched calves decrease your risk of back pain during travel.

Foot Stretch

Wearing shoes for the entirety of a long-haul flight will cause your feet to feel stiff and cramped.

Stretch them out by tucking your toes under and sitting back on your heels for a full foot stretch.

Thread the Needle

This is a great pose to improve your neck and shoulder flexibility, which will decrease your risk of neck pain while building shoulder fitness.

From all fours, bring one shoulder and ear to the mat while sliding the arm on that side under your supporting arm, then repeat on the other side.

Butterfly

If you’re stuck in a small seat for hours, the groin and hips will stiffen up, but by practicing butterfly pose, you can loosen them up beforehand.

Sitting up tall, bring the soles of your feet together and allow your knees to drop toward the floor into a diamond shape. To try a more intense version of this stretch, try to bring your heels closer to your hips.

When you sit in the same position, your hip flexor muscles will be in a constant state of contraction, which causes low back pain and tightness. Loosen these muscles before your flight with these low lunges.

Bend your right knee, keeping your right ankle directly beneath it, and place the left knee onto the mat and untuck your toes. Sink your pelvis forward as you place your palms on the front knee for balance, then switch.

Ankle Over Knee

One of the many problems of sitting for long hours is the pressure it puts on your sciatic nerve, the longest and widest nerve in your body (it extends from your lower back into your legs). The best thing you can do to alleviate sciatic nerve pressure before a flight is to stretch your glutes out with this pose.

Lying on your back with bent knees, cross your right ankle over your left knee and interlace your palms behind the left thigh, then gently draw your knees toward your chest, keeping your feet flexed. Repeat on the other side.

Prepare for Travel

So, you’ve been planning your trip for a while now. You are getting ready for every detail – but is your body ready as well?

Many people in their 60s are worried about their physical health in relation to travel. They are concerned they aren’t going to have the energy and endurance to keep up with their family and travel partners.

To explore a new city, you will likely encounter historic streets and stairways, mountains, and hillsides. Many times, the terrain on these sites is uneven. You might be walking and on your feet for long days, keeping up with tours.

What about hiking or exploring areas where there are no handrails. Do you have the strength and balance to safely navigate these areas while taking in all the sights? You may even have to rush through an airport or two.

What are your travel plans? Whether you plan to go to the beach, the mountains, the lake, or explore a new city, you want your body to be fit to travel and be ready to enjoy every adventure!

Meditation for your Travel

Before you even head out on your new adventure, you need to make sure that you already have a meditation practice in place. The more set you are with your meditation routine—the easier it will be to keep meditating when you travel.

In the days and weeks leading up to your trip, be more strict with yourself about your meditation practices. Don’t just meditate in the morning, meditate at 7:00 AM every day. Don’t skip your meditation because you’re tired or busy—stick with it.

If you are diligent with yourself ahead of time, it will be easier to make sure you make time for your meditation practice when you are away from home.

To gain a better understanding of how mindful breathing and other meditative techniques can help, it’s best to practice them before your trip. If you can manage to develop something resembling a daily or regular habit, the effects tend to be greater.

Follow your own practice

Your meditation practice is a deeply personal experience, and there is no one way to do it. How you choose to meditate, where and when, is entirely up to you. Some people like to be fluid with their practice, others like the ritual of it.

Just follow your own practice, be open to adjusting it if you need to, and set your intentions. Your travels may even inspire you to meditate differently and deepen your practice.

Pack something to set the scene

Be it a yoga mat, prayer beads, crystals, a small candle, some essential oil rollerballs, just don’t forget to pack what you need to meditate! I usually travel with a little essential oil diffuser, which I turn on just before going to sleep, my favorite time to meditate is right at the end of the day, and it just helps me get in the right frame of mind. You know what you need, so bring it along with you, or purchase a travel-friendly version of it.

Try an app

If you find travel disrupts your practice, there are so many apps available that can help you meditate on the go.

Try a guided meditation or podcast

Apps aren’t the only place to score some guided meditation. If you’re struggling to get in the right mindset, you can find some great guided meditations on YouTube or even try a podcast. It’s great if you’re traveling as part of a group and need a little more “you” time on the go or it’s hard to find a quiet space, just download a podcast, pop your headphones in and listen away.

Think quality over quantity

Even five to ten minutes of mindful meditation can be better than nothing. At times just taking a few moments of calm and some deep breaths can be more than enough to notice a change of consciousness.

Even you don’t meditate regularly, take out a little time for yourself every day to breathe and be present while traveling, and exploring the world will be even more amazing than it already is.

Stretches For Your Adventure

Whether you are going on your first hiking trip, or you are an advanced hiker, it is important to know how to prepare for a hike. 

A lot of people will talk about hiking tips such as: what to bring on your hike, hiking safety tips, and where to hike. But they leave out one of the most important parts of hiking: preparing your body for a hike. 

Not a lot of time is spent talking about hiking training or conditioning. But, it is important to make sure your body is ready for the activity.

One important way to prepare your body for a hike is to do a dynamic warm-up routine before you hit the trails. Dynamic stretching is important for warming up your muscles and getting them ready for the adventure. It will help you to perform your best and get you to your hiking goal, no matter how big or small that goal is.

A pre-hike stretch should only take about 10 minutes, and then you’ll be ready to hit the trail. Follow this dynamic stretching routine before your next hike to get your body ready.

Alternating knee lifts:

Start standing with your feet hip-width apart. Lift one knee towards your chest and grab right below your knee with both hands. Bring your knee as close to your chest as you can and then slowly lower the leg back to a standing position. Repeat with the opposite leg. Don’t hold the stretch longer than a few seconds. You should be moving through the stretch.

Squat to hip flexor:

Start standing with your feet hip-width apart. Lower your bottom like you are sitting back in a chair, keeping your knees tracking behind your toes. While in the squat position, bring one leg back so that you are in a lunge position. Keep your hips pushed forward to get a good stretch on the hip flexor. Return to a standing position. Repeat with the opposite leg.

Alternating high kicks:

Start standing with your feet hip-width apart. Bring one leg straight out in front of you and swing the opposite arm over your head to try to touch the top of the foot. It’s ok if you can’t touch the foot, but try to keep the leg straight. bring the leg back to standing and repeat on the opposite side. Take these slow to maintain good balance.

Torso twist:

Start standing with your feet hip-width apart. Bend at your waist and twist your shoulders so that you touch one foot with the opposite hand. Return to standing and repeat to the opposite side. If it is difficult to touch the foot with the opposite hand, try spreading your legs wider apart.

Alternating quad stretch:

Start standing with your feet hip-width apart. Bend one leg so that your foot comes close to your butt. Reach your arm behind you to grab the top of that foot with your hand. Pull your foot towards your butt to deepen the stretch. Release the foot and return to standing. Repeat with the opposite leg. Feel free to grab a railing or friend to help you maintain balance during this stretch.

Trip Outline

Jan. 9 – Day #1

Arrive Bali Airport

Arrive Bali Ngurah Rai International Airport, also known as Denpasar International Airport, is located in southern Bali, 13 km south of Denpasar. It is Indonesia’s second-busiest international airport. Catch Hotel Transportation from Airport to Hotel.

We are staying at Hotel Komune. If you are arriving early please arrange your transportation directly. We encourage you to arrive a day early to account for any flight issues. Once we get closer to and have your flight information we can let you know what time your shuttle will arrive and where to meet it. 

6 pm – Welcome Dinner (location TBD)

Jan. 10th – Day #2

Adventure/Explore Bali

Enjoy breakfast on your own at your choice of The Commune Beach Club, The Health Hub or Surfers Warung. Please note the selection of restaurants may change. 

9:30 am Yoga (location TBD)

We will be looking at having a onsite cooking class this day as well. Specific times will be announced ASAP. 

6 pm – TRE (location TBD)

7 pm – Dinner at leisure

Jan. 11th – Day 3

7 am – Light Breakfast

9 am – Yoga ( Location TBD)

11 am – Depart for Waterfall Tour

Return from tour and enjoy the rest of your day to relax. 

6 pm – TRE (Location to TBD)

7 pm – Dinner at leisure. Typically we will put a message on What’s App Chat and let you know what our plans are and to see if you would like to join. 

Jan. 12th – Day 4

7 am – Light Breakfast at your leisure

Depart for Kintamani Tour – this is a full day tour to see a volcano. Start by visiting Celuk and May in Ubud for crafting. Then go to Kintamani for lunch (not included). Return to hotel with Paddy Field views. 

Return  from excursion for free time- book massages

6 pm – TRE (location TBD)

7 pm – Dinner at leisure

Jan. 13th – Day 5

7 am – Light breakfast

Depart for Tirtaq Empul – visit the holy water spring for cleansing ritual. Must cover back and shoulders 

Return from excursion to relax – book massages

4 pm – Coach session with Michelle and/or Keith – Please let us know if there is something specific you would like to have us discuss. 

5:40 pm – TRE (locationTBD)

6:30 pm – Dinner at leisure

Jan. 14th – Day 6

7 am – Light Breakfast

Depart for Ubud Cycling – Mountain biking in Payangan, Ubud rice fields and cultural tour

Return from cycling tour for free time

5:30 – TRE (location TBD)

7 pm – Dinner at leisure

Jan. 15th – Day 7

7 am – Light Breakfast

Enjoy your last day to yourself. Optional Coach sessions at 10 and 2 pm. If there is something specific you would like us to discuss please let us know. 

6 pm – Farewell Group Dinner ( location TBD)

Jan. 16th – Day 8

Departure Day

Sadly this will be our last day and time to catch the  airport shuttles back to the airport and head back home. 

*please note that all above excursions are all optional. Choose to do as many or as few as you would like. Please be flexible with excursions, they may change based on weather, availability, etc. Should we need to cancel one, we will have a plan B excursion.

Trip Includes

  • Accommodation
  • Food – 7 Dinners (Welcome & Closing + 5 dinners),
  • 7 Breakfasts,
  • 7 Lunches
  • Adventures/On-Site Activities – Authentic Cooking Class, Fitness Classes, Stretching Techniques, etc.
  • Massage – 1 hr. Massage per person
  • Coaches Class – Yoga (variety including rope yoga), Meditation, TRE (Traumatic Release Exercises), Mobility, Stretch, HIIT, and/or Sound Therapy Classes
  • Airport – TransferScheduled Airport Transfer to and from the airport at specific times only.

What not Included- 

  • Additional Meals – All Additional Meals not mentioned above are not included
  • Bar Drinks – Bar or Alcoholic Drinks and specialty coffees are not included
  • Additional Adventures – Additional Adventures not mentioned above are not included
  • Trip Insurance – Trip Insurance is not included and highly recommended.

Misc.

Additional information will be listed as it become available. 

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