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Burn 50 Calories In 5 Minutes With This Hotel Room Workout

womans curled bicepThe frantic pace at which many travelers leave their hotels rooms is a source of anxiety and can encourage other unhealthy habits as well as increase your blood pressure. Rather, you can use this nervous energy and channel it for 5 minutes to burn a nice amount of calories without even leaving your hotel room.

It’s a simple workout that most anyone can do in the morning before hopping in the shower. For someone weighing 150 pounds (68 kilos) you’ll burn approximately 50 calories. The more you weigh the more calories (and stress) you’ll burn and get a great start to sightseeing.

Tips On Keeping the Pace Up

Before you get started here are a few things you can do to get yourself going for a full 5 minutes.

  • Blast your iPod touch or find a good music channel on the TV. (India’s got loads of them.)
  • Have an empty stomach (not even coffee)
  • Remember, it’s only 5 minutes!

Minute 1 – Push Ups (9 Calories)

Do as many push ups as you can in 1 minute. As your arms get more tired you can switch from supporting yourself with your feet to you knees. If traditional push ups are too difficult just start on your knees and go as slowly as you need. The important thing is to keep moving for the entire minute and get your heart rate up.

push up

Minute 2 – Jumping Jacks (9 Calories)

As soon as your minute of push ups is done, hop on to your feet and begin a minute of jumping jacks. Don’t stop! Keep moving and make sure your form is proper. That means keeping your back straight and your head up while at the same time keeping control over your extremities. Refrain from flailing your arms and legs about you wildly.

jumping jacks on the beach

Minute 3 – Sit Ups/Crunches (9 Calories)

Lay down with your legs bent at a 90 degree angle (not under your butt or stretched out in front of you) and slowly lift yourself as far up as you can. You may get the feeling where – POOF! – you want to fall back down and lie flat. If that happens rest for a count to 3 and keep going for as long as you can. It’s only 60 seconds and you’re more than halfway done!

situp

Minute 4 – Kick Your Knees Up (16 Calories)

Standing up straight, kick you knees up to your chest as high and fast as you can without losing your balance. You shouldn’t be stomping your feet so try to stay light on your toes. No matter what pace you maintain or how much you slow down, keep moving the entire time. It sounds easy now but on the 4th minute it can get tough. Find a good pace that works for you.

knees up muay thai

Minute 5 – Dance Your Heart Out (7 Calories)

Vigorous dancing in front of the TV or with your iPod touch on full blast is an excellent way to have some fun in the morning and burn a good amount of calories. Dancing around as silly as you want to be might also put you in a better mood for the rest of the day since you’ll be hard pressed to get your groove on without a smile. It’s even more entertaining if you’ve got someone to dance with.

silly dance

Convert Your Energy

This is just one of the countless ways to get your heart rate up before leaving for a business meeting, a day of sightseeing, or before dashing out to the airport. You can add as much variation or duration to these exercises as you see fit to mix things up if they get boring.

Frequent flying puts a great deal of stress on the body and traveling can age you. Anxiety is a good source of energy if you know how to hone your stress to improve your travels and your health.

[photos by: ~ggvic~, practicalowl, apol-photography, bodhithaj, Marshall Astor – Food Pornographer, Chandra Marsono]

Bidet Basics

Bidets vary all over the world but the concept is confusing to many travelers who haven’t seen one before. When I posted the video, how to use a squat toilet, Maggie asked me to post a video on how to use a bidet and this is a pretty good one that covers the basics.

There are many bidet setups all over the world (mostly in Europe and Asia) and Gourmantic has a nice wrap up of some when you’ve got to go. Essentially a bidets are used to clean your backside, genitalia, and not for drinking, washing your face or brushing your teeth.

How I Got Robbed In Guatemala and Other Hard-To-Believe Escapades: Part 8

grapes on grapevineThis is part of a true story written by Marina Villatoro who writes the travel blog Travel Experta about everything you need to know about Central America. Every Friday over the next two months I’ll be posting another chapter of this adventure. Catch up with Part 1, Part 2, Part 3, Part 4, Part 5, Part 6, Part 7, Part 8, Part 9, Part 10, and Part 11 in case you missed them.

Grapevines

Small towns grow large grapevines. My news, along with the four others traveled far and wide. The owner of the hotel appeared out of nowhere and sat beside me.

“I’m truly sorry what happened to you. It’s so devastating. I’ve been living here for four years and in the past year everything has gone to shit.”

He lifted a long muscular, tanned arm (not bad for a sixty year old) and pointed to the adjoining hotel. “Not even two days ago, the same thing happened. It was during our communal dinner hour, two rooms were stripped of all of their belongings. An American girl’s backpack, passport and money were taken, and a British boy suffered the same fate. I hear the young girl flew back to the States yesterday, completely distraught and destroyed. But the Brit wasn’t as lucky. He didn’t have anyone to call and ask for help. So, now he’s working at some dingy restaurant in Pana, saving up to fly back home.”

He shook his head in remorse and sighed to the heavens. His green-blue eyes watered, slightly, and I thought he would burst into tears any second. But he picked himself up and continued, “We all know who it is. Everyone knows, including the police. But what difference does it make? Ever since Chico started to pay them they are backing him up. He is getting reckless, but who cares. No one will do anything about it. As a matter of fact, the whole judicial system’s livelihoods depend on him. I wish we can do something.”

He walked away with a tail between his legs. Helpless. Broken. I wanted to hug him and tell him everything will work out. But I wasn’t sure myself.

A Plan of Action In The Chaos

black and white wrist watchI buried the notion of ever wrapping my body in my Celtic-sarong purchased in Puerto Rico; or writing my secret desires in my favorite banana-leafed journal with the wood-carved quill I found during my volunteer week at a kibbutz in Israel; or to snap the once-in-a-lifetime photo op of a howler monkey jumping on top of my head with my twenty-first birthday present: Nikon point-of-shoot-35mm camera. I had to put the past behind me and move on.

I was a compulsive planner, even after extensive travel, I wasted hours upon hours arranging the perfect itinerary. However basic it may be, within minutes of execution, it was altered. This time was no different. I created the full-proof plan: arrive to Panajachel by two p.m.; collect the money transfer; hop on a bus back to the capital; and be at my embassy bright and early Monday morning. Perfect. The only thing between my brilliant plan and implementation: Money; or lack of it.

The downside of borrowing is the payback. Janka agreed to lend me the money on one condition—I pay for my one-way trip and her round-trip ticket as well. Sifting through my wide-range of alternatives, this was definitely the best one.

Part one was achieved: Boat to Panajachel.

Part two: Two p.m. arrival time.

Part three, four and five: never to be attained.

Just Another Manic Sunday

It was Sunday. The entire town, with the exception of a few café’s and one restaurant, was closed, including the Western Union with a huge “CERRADO” sign in the window.

closed sign

Was all this part of my ‘everything happens for a reason’ scheme? Because it certainly wasn’t what the all-knowledge-I-have-completed-my-one-month-yoga-and-mediation-cleansing-cycle guy, who sat next to me the entire boat-ride back into town, meant when he repeatedly voiced: ‘You must find the answers to the WHY, by choosing between the two paths given. Always follow the one less traveled’. In that case, what words of wisdom would he pick out of his all-purpose-quotation-reference-bank, when the only path I can take is the too-familiar way right back to San Marcos?

Maybe this was my retribution for all the rebellious shoplifting sprees my buddies and I engaged in during pubescence? Whatever the reason: Karmic debt, lessons-to-be-learned 101 or just plain-old bad luck, I surrendered to the inevitable return. But first I used my charm and implored Janka to stay in Panajachel with me until the last ferry (with the promise to pay for her dinner.)

To kill some time, before eating, we headed to an Internet café. It was full.  Of course! So we waited…

A Beautiful Stranger

We sat on the curb and engaged in a profoundly philosophical discussion: what I will do next—for the millionth time. Too wrapped up in the “Why me?” syndrome, I didn’t notice the beautiful woman sitting next to us. She flung her hair from one side to the next permeating our airspace with the scent of gardenias. My nose twisted in her direction, eyes following and rested on her gaze. She smiled at me. She had one of those tender smiles that made your eyes flutter and filled you with a warm fuzzy feeling.

“Hello,” she said softly.

I looked to the right and left to make sure it was me she addressed and not her great friend standing behind me. But it was me.

I mumbled, “Hi.”

Age and beauty were definitely on her side. She was in her mid forties with an inborn elegance. If she threw a white stained sheet over her body it would come off as the newest couture design of the year. Naturally, the purple summer dress she wore radiated femininity and style. There was something different about her. She didn’t fit into this dreary setting or this story.

lake atitlan

“I overheard your conversation. I normally don’t interfere. But I am very sad for you.” Each word was accentuated with a slight ‘O’ of the lips adding a melodic flow from one word into the other, dissipating my problems one by one.

“Yeah, thank you, but…uh…oh…” I forgot the action of speech. What could I do? I was captivated by her presence. Not romantically, but maternally. With her by my side I felt special. Worthy.

She didn’t notice my dopiness and continued, “I was wondering… I won’t take up too much of your time… but you said you don’t have any clothes. I live in San Marcos and I have clean clothes that are too small for me. Would you like to have them?”

“Ah… yes…I would love it. Thank you.”

Leaving us with directions to her home, she glided off into the night. Her gentle nature resulted in my own realization: how much I missed comfort and kindness.

I couldn’t wait to see her again.

[photos by: flora.cyclam, *Tom [luckytom], Danny Key, Jelle..]

Bio


Marina has been living in Central America for over 7 years and her site Travel Experta is all about traveling in Central America. Marina loves to help people plan the perfect vacation to this amazing part of the world! You can sign up for her RSS feed and join the fun on her Facebook fan page and follow her on Twitter at @MarinaVillatoro.

4 Words Combinations You Shouldn’t Neglect To Translate Before Your Next Trip

ying yangMany people neglect to learn any of the local language before jetting off to a new destination. It’s usually when you’re stuck without the universal language, English, that you regret not knowing even the most basic of words. Rather than try to learn an entire language or dialect you can focus your efforts on 4 word combinations that will help you be understood especially when you need it most.

The list is short enough to where you can pick them up on the plane ride and jot them down on a piece of paper in your pocket for quick reference.

1. Hello and Goodbye

I can see you saying ‘duh’ now but I can’t tell you how many people hop off a plane in a new country without memorizing this simple greeting along with its counterpart. Sure you know ‘hola’ but what about “merhaba”, “hej”, or “nǐ hǎo”? It’s not always as simple as you think or a direct translation. In Turkish goodbye (when you’re the one leaving) is “allahaısmarladık” and when you’re sending some one off “güle güle”.

hello

2. Please (Used Correctly) and Thank You

In many languages adding please at the end of a request just doesn’t fit or sound right as it does in English (“Can I have some more coffee please“?) or is not always appropriate. Do a little Google searching and find out the context of when to use please. It helps to know some words in a language but you’ll understand more about the culture by using the words correctly in context.

merci at mcdonalds

3. Left and Right

Ever hop into a cab with a shady taxi driver who you know isn’t taking the most direct route? What about asking for directions when you get lost? It’s not so fun to play a game of charades when you’re lost in Tokyo trying to find your way to the next monument or back to your hotel. Use “left”, “right”, and some other quiet ways in the cab and any driver will think twice about taking you for more of a ride than you were expecting.

look left look right

4. Here and There

Sherry Ott also brought up some other great direction phrases, in addition to these basics. I always like to watch people try and explain “stay here” and “I’ll be right back” only to walk away and have a hotel clerk run after them. Pointing doesn’t always work either, it’s rude in many cultures and even though you’ll probably be forgiven as a tourist you’ll miss out on these subtle cultural cues.

woman reading a map

Not Good With Languages?

There are plenty of free ways to learn a bit more of a language while you’re waiting around the airport or a few days before your trip that don’t require a physical book of translations.

These are good resources if you’re looking to learn more than a few words and English-speakers can calculate how hard any other language is to learn. The 4 mentioned word combos are good ones to have in your head just in case. Don’t stop with simple translations though, research how those terms are used and if there are any common gestures associated with them.

Whether or not English is the universal language was a heated debate here a few months back and while many people agreed, they also stated learning a least a few words is important for travelers. It’s sort of the thing many frequent travelers keep quiet about – something good to do but many don’t – so I’ll ask you.

[poll id=”44″]

[photos by: easyflow, MSH*, jeanieforever, bitterlysweet, Squonk11]

Cultural Clocks Around The World

clock close upBack in August I asked how late does your cultural clock run and there were several comments that highlighted how relative such a thing as common as time can be. Feel free to add to the discussion if there are some cultures you’ve visited where clocks that run perpetually fast, slow, or right on time.

  • Dan: Last year I went to the Dominican Republic for a week of surfing. Every morning I was up at 6am to get a lift along to the break in the hope that I would see the sunrise. The guy arrived between 30 to 45 minutes later than expected every morning without fail, so I kept on missing the sunrise. Despite this, I still turned up on time every morning just in case, as I’m used to things being on time. On the final day I decided to get a mototaxi instead and just as I arrived the sun was beginning to appear.
  • Cuckoo: Well, in India generally people are late (not me !). It can be anything between 15 minutes to several hours depending on the person. People generally think that if they are on time, they lose their importance. Funny eh?
  • Deniz: In Morocco, people (and events) tend to run about 30-45 minutes late, which is not unlike Turkey! It’s actually kind of nice just going with the flow and not having to stress out about being on time. I know being late annoys many people, but when in Rome…I think it’s a lifestyle worth getting used to!
  • Linguist-in-Waiting: Oh, I am somewhat of a non-conformist when it comes to the cultural clock thing. Filipinos are known for being chronically tardy. If a party is said to begin at 6:00 PM, people won’t show up until an hour later. However, I lived in Japan between the ages of 13-18, when these social skills were becoming more and more important (what do you care if you’re on time or not, when all you do is tag along your parents as a little kid?). So I tend to be early, and honor the mentioned time as much as I can. I suppose, having a very reliable transportation system in Japan also helped too: which now makes me annoyed whenever the buses here in North America run late.

No matter where you are in the world you’ll have to adjust both your watch (or iPhone) to the local time but it’s hard to adapt your internal clock to the cultural pace of life around you. Whether it’s faster or slower you can set your watch to South American time no matter what your preference.

[photo by: steve.grosbois]

Remedy for Post-Travel Blues: 7 Ways to Bring Your Trip Back Home

woman passed outThis is a guest post by Mary, who writes Mary and Sean’s Adventures Abroad. She’s a world traveler who got bitten by the travel bug at a very young age as military child living in Europe.

Do you ever suffer from post-travel blues? You know, it’s that awkward dreadful transition time back at home, especially after an exhilarating vacation abroad somewhere.

When I am out there in the world, my senses are on overdrive nonstop. In addition, I am more willing to take chances, and I get hooked on the thrill of some new unexpected event that day. Whether returning from a week long resort trip to Mexico or a six-month work assignment in the Czech Republic, reintegrating to my usual routine after all that can seem, well, plain old boring. Can you relate?

Over the years, however, I have learned some strategies to lessen the shock of stepping into pre-trip existence again. These tricks are tried and true, and they absolutely help extend your travels way beyond the return flight home.

#1 Send Postcards To Yourself

Just as if you were writing to a friend, describe in detail what you did that day and how you were feeling. Given the unpredictable postal systems around the world, you never know when it might arrive and surprise you.

Japanese post cards#2 Meet a New Person On Your Trip and Keep in Touch

This tip has been one of my favorites through the years. What’s a better way to keep your trip going than to forge a new friendship from it? It is often surprisingly easy to bond with that fellow traveler who slept in the bunk next to yours and had to listen to the same loud snoring from someone else. Sometimes I cannot believe I am still in touch with a person I met at a hostel in Cape Town in 1995.

#3 Buy Local Ingredients to Recreate Food Enjoyed During Your Travels

I have bought jars of dulce de leche in Argentina to make homemade alfajores in my own kitchen, fresh nutmeg pods from Malawi to spice up my banana bread, and Turkish apple tea to sip alongside a book some afternoon. Need a little vacation escape? Look to your spice rack!

#4 Purchase Inexpensive Items You Are Likely to Incorporate Into Your Daily Life

I used to buy souvenirs to rest idly on a coffee table or hang on a wall, but after awhile, I rarely even noticed them anymore. Then I realized I was much more likely to use some wooden salad tongs from Namibia or coconut soap from Hawaii. I get a little trip reminder every time I wash my hands or toss a salad.

Japanese teapot#5 Educate Yourself After the Trip

An avid traveler, my mother taught us to learn about countries before a trip to build anticipation and understand the context of what we see, but why stop there? We always feel a stronger connection to a place after knowing it with our own senses, so relive your trip again by reading books about it, paying attention to the international news, or simply watching a popular movie. After a trip to Shanghai last year, I watched any movie I could find that took place there. If you are anything like me, you get excited to recognize obscure landmarks in a film and think, “I stood exactly right there!”

#6 Attend Local Community Events About That Favorite Place

Participating in local hometown events is a great way to experience some of the flavors or sights of your travels, and meet other people who love a destination as much as you do. Did you visit the Greek Isles for your honeymoon? Most average size cities have some kind of Greek fest with music and food at least once a year. Moreover, libraries, education centers, art museums, and even churches are often unexpected venues for all kinds of cultural events.

feet on the beach#7 Create Blog Posts, Video Travelogues, and Photo Collages to Share With Others

Or if you are like me, save them for a rainy day.  One of the best ways I know to bring a trip home with me is to edit pictures, make fun short movies, and write about it. These rituals help me process the whole experience on varied levels. On one hand, chronicling a trip helps record details often soon forgotten, and these details have a way of jogging other details. In this way, the whole memory stays alive. On a broader level, recounting a strange or funny story (if only to myself) helps me understand the world a little better and how I operate within it. In either case, there is nothing better on a lazy afternoon than opening up a journal or photo album and indulging in a bit of “Oh, remember that great time I…”

Traveling for Mary has been an important and nonnegotiable aspect of her life ever since. Friends think she’s indulgent with all her trips around the world and quest to experience different cultures, but for Mary, apart from family and learning, it’s her reason for living. She’s lived abroad as a student in Mexico, a Peace Corps volunteer in Namibia, and a Nato Partnership for Peace teacher in the Czech Republic. Mary currently lives in Okinawa, Japan, where she’s eating her way around Asia.

Thank you again for the excellent guest post Mary!

About Anil Polat

foxnomad aboutHi, I'm Anil. foXnoMad is where I combine travel and tech to help you travel smarter. I'm on a journey to every country in the world and you're invited to join the adventure! Read More

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