Hello Reader,
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Hi there Fit Travel Tribe!

Next up on this Monday Momentum, here's what we'll talk about:

• Want FREE accommodation when you travel? 🏠 (There's a cool, super special Worldpackers deal coming soon!!!)
• I'll share some photos of my yoga teacher training graduation📖 (super happy that I no longer have dengue fever)
• I found a way to enter gyms for FREE with a cool new resource 🏋️‍♂️
• But first, let's talk about the importance of mobility training 🧘

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Time

To

S t r e t c h !

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When was the last time you purposefully stretched? Any time yet today?

How about do a few stretches right now!!

Seriously!! - Roll your shoulders. Gently rotate your neck. Clasp your hands behind your back.

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In my yoga teacher training, it was mentioned how dogs and cats stretch every day. Looks familiar, right??

Stretching is natural and our bodies crave it.

Especially if you are sedentary for awhile (at work, on a plane, etc.) then it's important to intentionally move your body. Now that I'm much more aware of my mobility, I realize just how much of it I probably "lost" over years of not paying attention.

Do you ever notice how flexible little kids are? They definitely can squat a lot lower than me while keeping their heels on the ground...

As a self-identified athlete, I sincerely noticed a measurable difference from when I started incorporating more mobility training into my routine back in about 2018.

This resulted in my knee no longer clicking when squatting down. Bending over to feed my cats felt better. My kicks in kickboxing got higher and more fluid. Overall, my movements felt more....natural.

To what I understand, mobility training is underestimated either by folks just aging gracefully or even for people who hit the gym on the regular (I'm looking at all of my fellow fitness instructor friends who have casually said "I need to stretch more" "Yeah, me too.")

​This quick mobility "test" literally came up in my yoga teacher training --- would you pass the test???

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​⬇️ ⬇️ ⬇️

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If you neglect this element of physical health, it'll catch up with you at some point later in life. (It reminds me of a quote at the bottom of your newsletter here).

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2 Simple Call to Action Items for Y'all:

1. Take about 15-20 seconds when you wake up and when you go to bed to stretch.
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2. Pick one day this week to do some essential "joints movement" routine. It doesn't need to be super intense or complicated. I recommend one like THIS that's just about 24 minutes.

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Imagine the future benefits if these couple action items became a regular habit? 🙌🙌🙌

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Speaking of habits, here's a new one for myself: STRETCHING on long haul flights!

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Next time you're on a long flight - try this! Here's a new Insta reel I made showing a bunch of stretches I did on my long flight from Chicago towards Vietnam last month. ​ I list out 6 different tips you should also consider to help you best prioritize your wellness. ​ I never did such a long set of stretching before, but I had a 13 hour flight and then a 6.5 hour flight. So I did this flow on both flights. ​ One of the flight attendants also gave me a thumbs up! Hahahaha 👍 ​ Watch the video here!

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Happy graduation to ME! 🥳

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I officially completed and passed my 200-hour Yoga Teacher Training in Bali this month! WOOT WOOT!

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Kelly, myself, and our three wonderful yoga instructors: ​Wayan - Philosophy & Ayurveda ​Pilia - Yin Yoga ​Ashish - (Main) Ashtanga, Hatha, Vinyasa

Kelly and I with our certificates! We were a small "class," but the perfect combo.

Hanging out with the cool priest who conducted our graduation ceremony (he even showed up a card trick with Uno cards afterwards - hysterical haha)

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🧘‍♀️💗🧘‍♀️💗🧘‍♀️💗

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Before I share more, I must say...

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I filmed me teaching my full class so I'll let you know once I post that on YouTube.

But for now, I DID make an Instagram reel highlighting the various elements of the full yoga teacher training experience 😃

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Also...speaking of yoga....

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Also, last y'all heard from me I had the (awful) dengue fever. Well, thank goodness that is OVER! (You literally just have to "suffer" for one week before you start to feel better -- there is no treatment).

After a week of being in bed, I slowly added in training sessions to make sure I didn't overexert myself. Seemingly at the end of training, I was more or less back to normal. WAHOO!

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This led to some fun downtown enjoying Ubud for a few nights..

I am hella picky about fitness clothes and have been loyal to the Zyia brand for 3 years. However, I fell absolutely IN LOVE with this local Bali brand, @yogashanty. I essentially bought a new wardrobe and am squeezing it all into my luggage #zeroregrets

I walked a very pretty trail (probably a future blog post) and enjoyed all of the greenery surrounding the area. Ironically, I forgot my tripod so I had to do what I used to and ask a kind stranger to take a photo of me 😆

Brunch with a view! There are so many beautiful spots to sit, eat, and drink coffee. No wonder so many digital nomads hunker down in Bali. It's absolutely beautiful! (And pretty cheap too)

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Of course I found a gym!!! I hadn't done a heavy weight lifting session in almost 2 months (WOW). I took a quick scooter ride and squeezed in an hour before having to head to the airport.

Though I didn't go into the Monkey Forest nearby, I was able to enjoy watching a bunch of them for quite awhile. They are scattered around the entrance and it's easy to see them.

This was probably my favorite cat cafe I've ever visited abroad. There were literally a dozen cats in the room and they were super friendly. I think these cuties liked just sleeping by me since they wanted to just chill and not be bothered.

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Aaaand after I left Bali, I flew to BANGKOK!

✈️ ✈️ ✈️

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I am here for TWO WEEKS volunteering at a hostel through Worldpackers !

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What do I do each day as a volunteer? I teach just a morning yoga class from 8am-9am (on their rooftop with a gorgeous view of temples) and then...that's it!!! ​ I have the rest of the day to do whatever I want! Like eat lots of Pad Thai 🤤 ​ The hostel lets me stay here for FREE and I also get a FREE breakfast (I read the reviews that it's amazing, and it does not disappoint!!!) ​ Curious about this volunteer listing on Worldpackers? What does it look like when I apply and sign up?? Check it out HERE!!!

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More on Bangkok coming up in two weeks when I'm back home in Sofia, Bulgaria! (I'm so excited to see my partner and so many of my friends!!!).

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I have a HUGE announcement that's very exciting!!

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I am collaborating with Worldpackers over the next week and a half!

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What does that mean??

I'm creating a community specific to sharing my travel adventures and volunteer experiences abroad! Here's what it'll include:

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• WhatsApp group: Here's the link to join! ​
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  (If you're unfamiliar, WhatsApp is an app/website that is like international text messaging that uses WiFi rather than cellular data)
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• Instagram Live: (tentatively set for Monday, February 3rd, time TBD)
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  ​I'll go LIVE with Worldpackers for an hour to talk about volunteering abroad, adventures, and traveling resources. I'll also answer questions from those who tune in.
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• There will be FREEBIES!!!!!​
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  Part of my collaboration is me promoting Worldpackers to more people to get them excited about OPPORTUNITIES that await them. In return, they are allowing me to give away some free memberships and more! (Join the WhatsApp group to stay up-to-date and get access)
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Stay tuned on my social media (@heidirunsabroad) to keep up to date with some additional details. But the WhatsApp groupwould be your #1 resource 😃

• ​Is your preferred airline on the list for "one of the safest" in the world? (There's also a separate budget airline list!)
• ​Can you point out Palau out on the world map? (I wouldn't be able to find it! But the photos look gorgeous!)
• ​Entering the UK now takes an additional step, but the EU is delayed in a similar process (Thank goodness, but we'll need to stay updated! Current status: Launch date undetermined)

• ​Want to train for a half marathon, but run in an epic location? (Why not make a BIG deal out of it? Here's some inspo!)
• ​Mental health opposite of FOMO - the JOY of missing out (Such a great concept to counterbalance, yah?)
• ​I mentioned Ayurveda above, but what is it REALLY? (If you read the article - I'm a full-fledged, fiery PITTA 😆)

Hike Smart: When to Use a Guide

Hiking while traveling is a fantastic way to explore, but knowing when to hire a guide is crucial. A recent tragedy on Bali’s Mount Agung showed how dangerous it can be to ignore mandatory guide rules. There was a solo 31-year old hiker who fell and died while attempting to climb the highest peak on the island, even though he was advised to hire a guide.

TO BE CLEAR: This is not an "I told you so" article linked above (it's just a report), nor is this the message in my newsletter here.

There have been multiple times when I was planning to hike abroad and I'd ask myself the relatable question of: "Do I really need to hire a guide?"

Let’s break down how to decide when to hire a guide and when it’s okay to go solo.

When a Guide Is Essential

Mandatory guide rules exist for a reason, whether it’s due to challenging terrain, unpredictable weather, or legal requirements.

On Mount Agung, for instance, guides ensure climbers are aware of volcanic activity and know the safest routes. It's essential to know basic facts such as elevation (Agung is the highest point on the island standing at 3,031 meters/9.944 feet) as well as activity level if it's a volcano (Agung's last eruptions were in 2017 and 2019; so fairly recent).

It's frustrating to read that sometimes other travelers have listed scammy anecdotes like getting harassed at the start of a hiking trail by locals saying they need to pay for a local guide or need to pay an entrance fee (which might be inaccurate).

Always research the local regulations before heading out and never skip a guide where it’s required.

When a Guide Is Smart

Even when not required, hiring a guide often makes sense for more complex hikes.

• Multiple-day hikes: Guides or group tours can take the stress out of planning by arranging base camps, porters to carry your luggage, and accommodations like guesthouses along the route. Plus, they know the area well, which is invaluable for avoiding wrong turns or delays.
• Unpredictable weather: Local guides are familiar with how quickly conditions can change, especially on high-altitude trails or near active volcanoes. They also stay connected with tour companies for real-time updates, which can save you from dangerous situations.
• Remote or challenging trails: If the trail isn’t well-marked or involves technical sections, a guide ensures your safety and helps navigate tricky spots.

If you’re unsure, err on the side of caution. Better to have extra support than face challenges alone. Depending on the experience you want (and your budget), you might want to be selective of a private tour or a certain group size.

When You Can Go Solo

For beginner-friendly, well-marked trails, going solo can be a fantastic experience—but only if you’re fully prepared.

• Experience with weather: Ensure you’re familiar with the local climate, as even seemingly easy hikes can turn treacherous in a sudden storm.
• Proper equipment: Pack essentials like layers for changing temperatures, rain gear, and navigation tools (maps, GPS, or apps like AllTrails).
• Safety edge: Being connected with a tour company can provide updates on unexpected risks, especially if you’re tackling an active volcano or isolated trail.

Solo hikes are best for shorter, less complicated routes where risks are minimal, and you’re confident in your preparedness.

What's an In-Between Option?

Doing a "self-guided" hike paired with an official tour company. I actually did this (purposefully) on my long solo trip.

I found Balkan Adventure as a tour company and for the self-guided tour option, they booked the guest houses for me and provided me with all of the logistical details (border permits, map directions for each day of hiking, etc.).

It made me feel a lot more secure since it was my first time doing a multi-day hike by myself.

It will make for a great future blog post!! 😆

The Bottom Line

Hiking should be an adventure, not a gamble.

If you’re facing multi-day treks, challenging terrain, or unpredictable conditions, hiring a guide or joining a group is well worth the cost.

The goal is to enjoy the journey safely, not cut corners at the expense of your well-being. Be smart, stay safe, and make the most of your adventure!

Here's a COOL NEW RESOURCE I found on how to enter multiple gyms for FREE!

I just used it for the first time yesterday and it was AWESOME!

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I was just googling "budget gyms Bangkok" near me in the center city area and saw this site called Class Pass listed.

It got my attention since it said "one month FREE" (good advertising haha)

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In essence, you can use a free monthly trial (or use a paid plan) and you acquire a certain amount of "credits." You can then use your credits by booking a spot at a gym (Pilates class, personal training, CrossFit session, normal gym time, etc.).

Each spot costs a certain amount of credits (open gym time seems to cost the least, which makes sense).

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Even the elevator in this hotel was super fancy! After downloading the app, I just searched for a gym within 20 minutes of a motorbike ride. I found this hotel gym that listed an "open gym" slot for 2 hours and booked it the day before.

The outdoor terrace turf matched my outfit haha

So with one month free, I get 33 credits.

I booked my first spot at a nice hotel gym (above) and for 2 hours I got to use their gym facility for FREE (equipment, locker room, shower and towels, and steam room!!).

WAAAAAAT - how cool?!?!?!

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Now it looks like there might be a couple "catches" including, I think I can only use that facility ONE time during my "trial period," and if I want to go back then I can pay to upgrade.

(I was a bit bummed when I realized I couldn't spend all of my trial credits on that one hotel gym since I'd definitely go back).

Well, there are plenty of opportunities and many gyms in Bangkok nearby to try so, I'll stick to all things FREE! (It'll make for fun, new, humbling experiences haha)

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Outside of Class Pass, here's a GENERAL TIP for gyms abroad:

🌟Always do a bit of research in your travel destination to see if gyms offer a free day pass.

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I've done this in Washington D.C. and in Portugal, etc. It can be common enough that you might find it.

Especially if you're around for a short period of time, it makes sense to take advantage (though some gyms might want you to be a local so you might actually join).

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Disclaimer: If I use my one month free now in Bangkok, I'm assuming that I can't get another month free later on (after deleting my membership after leaving Bangkok). However, I'd be curious about using another email for a different account in another city....hmmm....

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Also,

I'm always trying to level up my "content creation" game. I'm working on my Instagram reels (I had to learn a bit about audio for this one hahaha Can you tell I did a voiceover as a solution?)

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Always on my mind: More money for more travel! It's often worth a little homework for those savings 💸

“ If you don't make time for your wellness, you will be forced to make time for your illness. ​ ​ ​ ​ — Joyce Sunada

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Thank you again so much for your support!!

Feel free to always respond back to this email with any thoughts and questions you might have or content you'd love to see in the future.

Happy travels and healthy living,

Heidi​
​Heidirunsabroad.com​

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