Travel Checklist

If you are going on vacation this year, there is a lot to arrange or to think about. What to bring? What to wear? How can I get my suitcase to close? A lot of things you need to do!

Things you should check before you go

Using the OYL Circle of Five:

1. Organice Your Home

  • Arrange for your house to be taken care of when you leave. Or at least let your neighbors know when you are away. This way they can keep an eye on your property.
  • Security of your home while you are gone: Besides having people watch your home, you can also set timers for curtains to open or close, or lights to go off and on, so it looks like you are still home.
  • If you need to have an extra key made, or have mail checked, arrange accordingly.

 

2. Organice Your Agenda

  • make a to- do list of everything you need to do before you travel, or things you need to take with you on vacation.
  • Check hotel, airport and travel agent along the preparation  to see if everything is going as planned.
  • Identity cards: Do you need a passport? Or is a drivers license enough? Are they both still valid?
  • Visa: Do you need a visa for your destination? If Yes, apply on time.
  • Insurance: Do you have a travel insurance, or a cancellation insurance?
  • Money: Is your Credit Card or ATM card valid? Can you use it in the country you are going to? Is there a sufficient balance on the account? Are you gonna take cash?What is the currency there?
  • Car travel: In Europe, if you use a car, you need to have certain things with you in the car in certain countries, like a first aid kit.and some countries you need a pass to drive on certain roads. Check on: www.aaroadwatch.ie/euregulations/

3. Organice Yourself

  • Do you need to get vaccinations for the place you are going to? Better check this first as some vaccinations need to be taken some time ahead of travel. So first check with your health care specialist.
  • Bring a first aid kit with you with basic essentials like aspirin, your daily medication, bandaids, alcohol wipes and definitely sun protection. maybe birth control like the Pil and/or condoms? And for girls: Bladder infection medication. ( I learned the hard way) Check your medication with your doctor if it is legal to bring to the country you travel to. Put it in your carry-on so it is easy to get to, and in case your luggage does not arrive on time , you have it with you.

 

Tips for your luggage

  • Do you have a good suitcase? Or is the one you have sturdy enough for everything I want to take?
  • Check the weather at the destination, and only pack for that. Do not bring things you already think you might not wear, as it is only extra weight for you to carry.
  • Make sure you don't have dangerous things in your suitcase, especially when you travel by airplane.
  • Don't pack too much, as you always bring more home including souvenirs. Make sure you don't go over the weight that is allowed by your Airline or Bus company. Check with them.
  • Don't put your address and contact information on the outside of your bag,( but do it on the inside). "Bad guys" might see it and visit your house while you are gone. And that's no fun!
  • Roll up your clothes nice and tight so they don't get wrinkled so much. Put "wet" stuff like your toiletry bag in a plastic bag, in case something spills while traveling. Try to use every space you can, like put clean socks in shoes to get more use of your bag.

 

4. Organice Your Relationships

  • Make sure you print out all your travel information, and contacts for your hotel, and travel agent and give it to relatives that stay behind.
  • If you have pets, make sure they are taken care of too. If they also need to go to a shelter for the time you are away, make sure you check the regulations considering vaccinations etc.
  • Check all above with your travel mates ( family, partner, kids) to make sure they are prepared as well.

 

5. Organice Your Good Heart

  • Give away all food & drink items that will go bad during the time you are away.
  • Have your neighbor take your newspaper or magazine subscription while you are away?
  • You can leave a present for the person who is taking care of your home while you are away, or bring a souvenir back from your trip. I am sure they will love it that you are so considerate!

 

More important things to check on the day of departure:

  • Charge your Ipod, Computer, iPad, Phone, etc...
  • Bring converter plus all chargers.
  • Bring enough to read
  • Bring some healthy snacks, you never know where you end up being, you want to be prepared when getting hungry
  • Always have a bottle of water in reach.
  • Hand wipes and hand sanitizer always come in handy.

 

Last thing before departure

  •  Everything shut off at home? Gas? Lights?
  • Did you close door and windows properly?
  • Last check of your checklist!
  • If all is checked off you can start enjoying your vacation!

 

A few useful links:

 

Enjoy your travels!

Love, Lonneke

travel-checklist


Lonneke & Wubbo Ockels by Alique

Wubbo Ockels Interview by Lonneke Engel

Prof. Dr. Wubbo J. Ockels (1946) is a brand in itself. His track record is impressive. He was the first Dutchman in Space aboard the last successful trip of the Space Shuttle challenger before it exploded on its 23rd flight. Wubbo Ockels is a physicist, a professor at TU delft University of Technology, director of ASSET (applied Sustainable Science, Engineering and technology), and not only that: Wubbo Ockels is THE man who has put sustainable energy on the agenda in the Netherlands and beyond. In addition, Wubbo Ockels has survived many life- threatening situations, including an airplane crash and having his heart stop beating for 6 minutes.

But that doesn’t stop this optimistic “Energy Hero”. He started many international power projects including the Superbus, the Ecolution Ship, the Nuon Solar team challenge, and most recently his “Happy Energy” project. He does all this while dancing his way through life and enjoying it to the utmost, surrounding himself with the young people of our future, sometimes even at the Supperclub in Amsterdam. It certainly doesn’t seem like he’s going to stop anytime soon. “optimism is a responsibility one cannot win without” is his motto, along with “if the world ends today, I’ll be ok because i am happy with the way I lived my life”. OYL is ready to get a lesson in living a sustainable, successful, and happy life.

OYL-Magazine-Cover

Interview Lonneke Engel with Wubbo Ockels

Let’s go back to the beginning when it all started. You were the first Dutch person to go into Space. Have you always been interested in going to Space?

I wasn’t particularly interested in Space in the beginning. in reality, what happened was that one day, I came across an advertisement from the European Space Agency (ESA), looking for people who would want to go “to Space”. I signed up. I think it was a bit of a coincidence. I think I was a difficult student in school. I was even thrown out of High School at some point, but I followed my own talent for physics, and later on I even graduated Cum Laude from the University, and that got me the chance to go to Space. I think you need a bit of luck in your life, and to be able to catch opportunities when they come your way.

Wubbo Ockels by photographer AliqueYou went to Space in a space shuttle about 26 years years ago, in 1985. Can you tell us what it feels like to travel there, and to see things from that perspective?

The take off was really intense. But then, you get the first view of the Earth, and it is overwhelming - you feel extraterrestrial. it is something you have to experience to understand. on that note: I have ambivalent feelings about commercial Space travel. When you see the Earth like that, you get an even stronger desire to protect our planet. But on the other hand, we travel too much already. it is a consuming activity and one that is bad for the environment. Do we really need to start regular flights into Space? don’t people just want to escape their environment for something new? that is something we should think about. But the view is amazing, that is for sure.

Wubbo Ockels by Alique

Perhaps there is some inherent risk in flying to Space as well? I mean, The flight you were on was the 22nd flight of the Space Shuttle Challenger, flight STS-61a. That was the last successful flight of the Challenger before it exploded mid-flight killing 7 crew members including your roommate Dick Scobee. It was one of the great “challenges” in your life so far. How did you react to it when you heard the news? Did you feel like you escaped a disaster? And will flying into space always be dangerous?

I learned about the Challenger’s disaster when I saw film crews at my house. I asked my wife if there was something wrong with our kids. I was relieved to discover that that was not the case. then I was told about the explosion and about the death of the 7 crew members, and the passing of my roommate, Dick. I felt really sad. My 2nd emotion later on was that I got angry. As it turned out, there was a design flaw in the solid rocket boosters that could have been prevented. Later, we found out that
of the 23 flights of the challenger, 8 had issues with this problem, including my flight. So this disaster could have struck on any one of those flights. So yes, I feel extremely lucky that I am still here. Later on, I was impressed by NASA - they did some very good and thorough research on the Challenger.

One of the reasons NASA sends Space Shuttles (although now the program is almost discontinued), is to do experiments. What do you think has been the most important result to come from those experiments?

I think the Hubble Telescope has given us so many insights and beautiful images of the Universe. It might have raised more questions than answers. On my flight I was most fascinated by the Human Being experiments, like awareness of state and position, and reflexes, etc. take the “Gaze Experiment”: When you focus on a spot, and close your eyes, you know where it is when you are on Earth. But in Space, you can’t do it. It has to do with time maybe? it made me think differently the rest of my life, and it made me think differently about our notion of time.

What do you think the future of Space travel will be?

In the next 20 years, commercial Space flights will grow enormously. But we can’t afford the rocket launches since they require large amounts of fuel and are hazardous to our environment. So, I think we are going to use cables to basically “lift” us into Space, using nano tubes made of strong fibers. I think this technique will also be developed more in the coming years. I might go on one of the first commercial flights that will take off from Curaçao, but only on the condition that they use their profits to clean up Curaçao and make it a nicer place.

Do you believe in life outside of Earth?

I think it is unacceptable that we think we are the only ones who are aware of the “Cosmos”. Extraterrestrial life is all around us. We just see what we know around us: Earth type parts of the Universe. Since Galilei, we have built instruments to learn more about the Universe, but for instance, the Egyptians thought he Earth was the center of the Universe and Galilei thought it is the Sun. Our interpretation of what we see changes when we learn new facts but our eyes still see the same. Now we think we are in a non-specific place in the Galaxy. Suppose you ask the old Egyptians: “is there another Earth?” they would answer: “wrong question, the Earth is the center!” and when you would ask Galilei:”is there another Sun?”, he would answer similarly. I compare that to asking today: is there another now? Is there another time? I think other lives have different time and that is why we don’t see them (yet). Everything is related to the present time but I am curious about what we can do with another notion of time.

After your work in the field of Aerospace, you shifted your interest towards sustainable engineering and technology. Where did this interest come from?

Really, Space is not so unique. But Earth is unique. if you could see it from Space, you’d know what I mean. The Earth has the blue of water, the green of trees, and so on. I learned that the Earth is beautiful and that we have to take care of it. I was always an inventor my whole life. I like to think outside of the box, and some say it might also be my handicap. In 1972, I had an eye-opening moment when I read “The Limits to Growth” by the Club of Rome. In 1996, I started inventing again, and in 2004, I got a professorship in Sustainability at the University of delft. I enjoy working on different projects, and with a new way of looking at data.

You like To Travel. What is your favorite place on Earth to travel to?

I used to travel a lot, but I have cut down on it recently. I also think there are many beautiful places to visit close to home. I like the “Waddeneilanden” (islands north of the Netherlands), I like Amsterdam, and I also loved Big Bend National park in Texas when I lived there for 4 years. I think many people travel now just to change the scenery, like they escape from their own reality. We might need to restrict our travel because it is not good for the environment.

What do you think the situation of Earth is as of now? What do you think we should all do for Earth in the coming years?

I think we still have a way of doing business on Earth where profit is the driving force. The Earth has been suffering because of it. I see that we have to make a change in our mindset. We need a different culture. There is also a big potential for recycling products, and we can still improve in capturing heat from existing buildings and products to heat our houses. there is a lot of potential to do better, but we all have to look at ourselves and change our ways. For instance, in my opinion, a car using the commonly used fuel is so old-fashioned. I think if you want to make the world a better place you need to embrace the future. Electric cars will make tremendous progress, and you will see many more on the streets in the coming years as batteries get better and the total production of electric cars becomes more sustainable. And once you realize the true beauty of a car is not the noisy engine, but rather the silence of an electric car, we will have made the right shift. I think we have all gone too far with certain ways of capturing energy, including nuclear energy.It is the arrogance of the industrial revolution. This way of getting energy is too big for human kind. That’s also why I started the Happy Energy movement as a new way, a new paradigm in looking for energy, that does not harm people, animals, or the Earth.

What is your mission with Happy Energy?

I want to encourage young people - the people of the future - to think about sustainable energy and to help them set up projects that use renewable energy sources. I embrace new ways of communication like social media to get them excited.

Wubbo Ockels by photographer Alique

Can you tell us a bit about the projects you are you working on and what you think the World of sustainability will look like?

I have been working on a lot of different projects over the past years. They are all in some way related to new ways of using certain types of energy. Some are successful and went into production, others were just ideas. Iworked from 1994-1998
on the Euromoon 2000 project by the ESA. We as Europe mark a space in history so this project would have been an extension
of that. The idea was that we put an extraterrestrial station on the moon, and use the moon for energy. One idea was putting up solar panels there that would give us year-round solar energy. We would live there through village robots in what is called “telepresence” so, while not actually living there.

I also worked on the “laddermill” concept, that is an attempt to “ grab wind energy” high up in the sky.

The “Superbus” concept will make a difference for travel over roads, with luxury transportation to wherever the passenger wants to go (usually zipcode to zipcode travel).

What can you suggest  for someone who wants to become more sustainable? What can he or she do to start?

First of all, I encourage people who want to become more sustainable, to go to people who have the knowledge. Education is key. learn how you can do better. also, I think solar panels will flood the world in the coming years as they become cheaper. They are a great way of capturing energy that is basically free. So, adding that to your house is a great step forward. maybe countries should encourage their citizens to use more renewable energy sources. and companies can be more forward in giving suggestions to their buyers.

What countries do you think are doing well on that subject, and what countries can improve?

Germany is doing well. their government has made a clear decision to promote sustainability. They have about 350,000 people working now in the sustainable sector. My own country, the Netherlands, is really not focusing on green ways at all and I wish they did. As it turns out, doing business with green ethics in the end will be at least as profitable as not thinking about it. So there is no reason not to do it. China will also probably save the world. their government is different than in the Western world, and they keep a long political strategy. When they open a coal mine, they already plan for its closure in the future. the essence of sustainability is the treasure of the future. not just thinking: “it’s so far away, let’s only think short- term”.

The mind shift, what should that be?

Right now, society seems to be largely managed by fear. People communicate with prejudgement that has to do with fear, and they use that fear to set up more armies, boundaries, walls, etc. We need to learn how to communicate with each other based on trust. When we all live without fear - and are positive - life becomes more beautiful. and we can all live with happy energy from within ourselves.

Projects

1994-1998 Euro Moon

A plan to bring a European-built lander to the south pole of the moon. The special landing site was called “Peak of Eternal Light” because this elevated part of the rim of the Shakleton crater is always lit by the Sun.The presence of frozen water in the crater would, combined with the permanent presence of solar energy, be the ideal place for the first extraterrestrial outpost. A mission was designed with support from most of the European Space industry, combined with a student satellite, Lunarsat. The lack of full political support ended the project.

2001- present Nuon Solar Team

The Nuon Solar team works to make the fastest solar energy powered vehicle out there
called “Nuna” to compete in the World Solar challenge in Australia every two years. They have won gold four times and silver once so far already! www.nuonsolarteam.com. This year Nuna 6 will start on the 16th october. Wubbo’s role is advisor/coach to the team.

2007-2011 Ecolution

An autonomous sailing ship that provides a home to live in, using two big turbines to produce energy (stored in 12000 kg battery banks) during sailing. The modern two- mast aero rig allows for short hand sailing. full redundancy gives a high level of reliability and avoids time urgency.

Wubbo Ockels by photographer Alique

2008 Laddermill

Because wind power is one of the biggest growing sources of energy, the laddermill concept was born: a large number of kites are lifted into the air (up to 30,000 feet) and are held together by a cable moving in a loop with downward and upward motion to capture wind energy. A small version with one “pumping” kite (25m2) was created and can produce up to 20 kW of power.

2010 Nederland2050

A petition to have dutch people sign for a sustainable and 100% clean country by 2050. (previously known as Ladies First): www.nederland2050.nl

2010 Superbus

A new method of sustainable transportation is possible with the Superbus. It is a 15 meter long electrically powered vehicle that can go up to 250km an hour and will be used as flexible public transportation, traveling based on the needs of the passengers instead of relying on fixed routes. It provides seating for 23 passengers. in order to improve comfort and to allow individuality, it has 8 doors per side and it looks like it came out of a Batman movie! www. superbusproject.com/

2009 TEDx Talk on time and gravity

a new hypothesis was developed, turning around the roles of aging and time in physics. The talk is based on the personal experience of the difference between Space and Earth, and on the studies done by his Phd student, Suzanne Nooij on subjects exposed to hyper g (2-3g) in a centrifuge.

https://www.youtube.com/watch?v=eaV-GeAPSlE

2008-2010 Natuurlijk Afsluitdijk

Two natural dikes are placed, made of sand taken out of an artificial lake for storing energy. The space in between the two dikes provides new nature fishing grounds, tourism and agriculture. A reverse osmosis power plant was proposed mixing the fresh water with saline water before releasing it to the sea, lowering the impact on nature.On the existing dike, a Superbus track is planned. The plan has been worked out in a consortium of Royal Haskoning, Lieversen, Van Oord, Rabobank, and Eneco.

Wubbo Ockels by photographer Alique

2011 Happy Energy

A young initiative that advocates a positive and sustainable culture. One which strives for a society that makes maximum use of recyclable products and clean energy, using the Happy Energy logo as the new universal symbol for sustainability. The Wubbo Ockels Happy Energy fund is a fund to support young people who are working in the field of sustainability. www.happyenergy.com

Amsterdam, May 21st 2011

 

Wubbo Ockels March 28th 1946 –  May 18th 2014

Wubo Ockels - Goodbye with a Smile

See also:

OYL Circle of Five by Wubbo Ockels, May 21st 2011

OYL Checklist - Wubbo Ockels May 21st 2011

Wubbo Ockels: Goodbye with a Smile May 18th 2014

Read Wubbo Ockels’ In Memoriam on the website of Happy Energy.

Interview by Lonneke Engel. Photos by Alique. Copyright Organice Your Life®


My photoshoot in Aspen

Working as a model has brought me so many opportunities, and one of the most challenging is to deal with the constant change of weather.

As for now I'm enjoying a great warm Brazilian summer, but a month ago I  was in NYC with the blizzard invading the American sky, I was freezing! This past November I got to work at a photoshoot in Aspen, Colorado. It was my first time visiting a place with ski stations in the mountains. I got really excited as soon as my cold feet stepped into the city so I went straight to exploring this different kind of city that was all new to me!

Exploring

I couldn't help but noticing that I wasn't prepared at all for the low temperatures, and after 15 minutes walking and taking pictures, I could barely feel my fingertips anymore and it only got worse... So I took my strong Brazilian body back to the hotel, but only after finding my supplies for the night: fresh pressed beet,carrot,ginger, lemon juice and a yogurt parfait with organic berries - I was lucky to find a nice café house opened out of season.

Getting ready to shoot in the cold weather
Getting ready to shoot in the cold weather

I ended up eating my homemade bowl of food for dinner and the juice and yogurt parfait in the morning. As you guys know, I always carry some food with me for unpredictable moments. I wrote an article about in the past read it HERE .

Nothing better than my own food made with love
Nothing better than my own food made with love

Basically it was made of organic veggies such as brussel sprouts, aspargus, carrots and a fish fillet with organic quinoa, SO Yummy !!! I ate half of portion in the airplane and the rest of it comfortably chilling in my hotel room. Next day I was ready to work hard whenever they needed me at my photoshoot in Aspen... I got lucky we shoot most of the pictures inside a beautiful location house in the middle of the mountains.  So inspiring!

The other "model" for the day and I . Feeling happy!
The other "model" for the day and I . Feeling happy!

Aspen seemed to be a nice warm and cozy little place despite the white mountain tops covered in ice...I really like to come back another day to enjoy some ski fun and hot cocoa with friends ;)

Will share more stories of my shoots and healthy foods I take with me with you in the future!

Love, Carol


Be healthy on the GO!

I've been asked a lot what I do to avoid unhealthy eating habits , so this article is dedicated to that. Some basic actions can really save your day!

Everywhere I go, I try to look for new places where I can find exciting organic food options. Also I go for greener options as much as I can, re using plastic and paper bags or water bottles for example - and always manage my diet to be the best as possible in the most different situations.

foto 1

I don't like how plane food tastes and how it makes you feel bloated - so I've found a solution for it: always pack a few healthy snacks and a nice home made meal to eat on the plane...

I spend so much time in airports and airplanes that if I don't take proper care, I'd end up eating something not good for me. At the first time I made my own bowl with plenty of healthy food I felt much more vitality and energy to handle those never ending 10 hours seated on a plane. Everyone should try it! No shame! Even the plane staff helped me out heating the meal, and there it goes a tip if you wanna do the same: take an aluminum bowl to make it easier, then ask someone to heat for you just the way they do it with regular food they serve it.

fotoThis beautiful plate was made with love by my boyfriend and it's all organic quinoa beets and carrots with tilapia fillet and caramelized onions and some boiled egg whites! YUMMY

foto 3That meal was the first one we made to eat healthy on the go: Brussels sprouts, broccoli, sweet potatoes and fish fillet

 Sometimes at work, snacks before or after lunch time, are not nutritious enough to help me get going through my day of hard work. So again I've found a solution. I ALWAYS take with me energy protein bars, nuts and other organic snacks in little bowls that fit in my bag. I will never go to work unprepared, because we never know what's for breakfast and lunch. I'm known by stylists and beauty artists for doing it ( they usually sees me sneaking in my purse ), they call me "smart girl" and I have the pleasure to share my treats with them.

foto 2

foto

These are a few simple things you could integrate in to your routine, or if you don't have a routine (in my case).  You just need to think ahead of all difficult situations you're gonna be dealing with, so you are prepared for everything!

Follow these tips on a daily basis, and you will not regret anything after all :

  • Try not to stay more than 3 hours without eating, ALWAYS have some good snacks with you, otherwise will won't even notice that it's been hours since you bite something.
  • Drink water! sometimes your body will trick you, so you might think you're hungry and would end up cheating with bad snacks, when your body it's JUST thirsty !
  • If you don't exercise that much ( or as much as you'd like to ); always goes for smart choices: stairs instead of elevators, go walking or biking to work  - do not ever lose a chance of moving your body!

foto

Stay healthy!

XO Carol


la Pause, Marrakech, Morocco

My job has taken me to amazing places, and I want to go back to one of my favorite memories.

One time, I spent at week in an oasis, in the desert about an half hour outside Marrakech. I shot there again for Scapa, this time in between horses, hills, desert and camels. And yes, I rode my first camel!

Although I did not get to see the beauty that Marrakech offers, I got a lot of serenity & beauty at La Pause. La Pause - the name says it all- makes the time stop, makes you chill out. This resort is as I mentioned before, located in an oasis, hidden in hills ,in the middle of nowhere.

La Pause Marrakech

Image courtesy of La Pause

You could either sleep in bedouin tents, or in the cubical houses, made of clay and hay. Inside you light candles to actually see a thing, because there is no electricity. The women who take care of this place, light dozens of them before you arrive back after your dinner. It is so romantic! There are working toilets ( I am still figuring out where the pipes go to...)and a shower gives a bit of hot water.

La Pause Marrakech 2

Image courtesy of La Pause

For a few days I was basically out of touch with everyone and I couldn't reach anyone, and that was kind of great actually. Be in the moment.  They had 2 super sweet dogs that would come keep me company when I was laying down in the sand on the hill, gazing at the thousands of stars in the midnight sky...

La Pause Marrakech 3

Image courtesy of La Pause

The food was great, a lot of fresh vegetables ( I mean A LOT) so for vegetarians it's heaven! Talking about fresh rucola that was still in the ground about half an hour before lunch... so nice!

But I think the meat and chicken are organic, so meat eaters, there is something for you too. Only problem?: You eat too much. Good thing: It is all pretty low calories,as cheese and fatty sauces are not used. I mean, where are they supposed to keep those things cooled? There is no electricity!

And phone service, if you are lucky , is only working on top of the mountain. And there is a generator, that once a day, will be turned on to clean the pool ( yes there is a tiny cute pool!) Plug in your phone charger if there is an outlet left!

And my favorite thing: we could go on a horse riding trip, by sunset for instance. What was great is that the foals of the horses you ride, actually go with you on the trip. This way it feels like you are in a wild group of horses, as they are running around while you are enjoying the view!

Besides that you can rent quads, ride the camels or use the homemade sauna.

Owner Frederic, arrived there years ago, and made la Pause a wonderful place to find tranquility, good food and wonderful nature.

I had a great time! I would definitely recommend going to this place on vacation. Or even go for lunch when in Marrakech. It is worth it! ( For instance, when I was there, ex-professional cyclist Richard Virenque visited La Pause for lunch with friends & family)

Below is a compilation of my favorite pictures from the photo shoot. I think it turned out great and captured the feeling of this magical place.

www.lapause-marrakech.com

Love, Lonneke

P.s.: Everything was great but I was a bit upset about the many dogs , donkeys and horses I saw on my way to La Pause, that are trying to survive by themselves. A lot of people in Morocco see these animals sometimes just as means for survival themselves. If you want to do something, visit the websites of a few great charities below, that do their best to help animals around the world not suffer.

www.thebrooke.org

www.wspa-international.org


Feng Shui Your Desk

I came across this article about Feng Shui – How to organize your desk so Feng Shui can start to work its magic. It is quite simple to understand, so stay with me and read on!

How to Feng Shui Your Desk

Imagine you are looking at your working desk from the above. Now divide it in 3x3 board ( it call BAGUA in Feng Shui world).

 MONEY  FAME  ROMANCE
 FAMILY
& SECURITY
 HEALTH  CREATIVITY
 KNOWLEDGE  CAREER  HELPFUL PEOPLE
& TRAVEL

Sit at your desk, and start at the left side. This is KNOWLEDGE area. Its ideal area to store your reference books, dictionary, manuals, and anything that you often reach while working.

If you have a bookcase or a counter to the left of your desk, this could be perfect place for the symbols of FAMILY. You can put the family photos and SECURITY symbols.

The back left corner of your desk represents MONEY. Make sure to keep this corner clean, dust free and uncluttered. Also, place some pictures of what you would like to do in the future.

At the back center of your desk is FAME area. Display awards, diplomas, certificates and achievements. Add red color to this area, to draw attention.

At the right corner of your desk is a ROMANCE. Place the photos of your sweetie or symbols of love.

At the right corner is your CREATIVITY. Be sure to keep symbols of what you do that’s original, as well as tools that you use for your work. This area should be as creative and original as possible. Place your child drawings here!

At your immediate and front right it’s the HELPFUL PEOPLE & TRAVEL area. Place your address book and phone numbers here, as well as travel related items and pictures.

At the center of your desk is the HEALTH.  If you want a healthy career, your work area should be clean and “happy looking”. Add some yellow color in here!

Finally, your chair represents CAREER. Keep your chair nice and clean, Always vacuum around it and keep it polish.

Good luck!

LOVE, VAL


May Kaidee's Thai Cooking

In 2012 I was in Thailand with my boyfriend for a few weeks (escaping meters of snow and subzero temperatures in Holland) and we decided that we wanted to do a cooking class while in Bangkok. If you have ever been to Bangkok you'll most likely be acquainted with the madness of Khao San Road. Trying to avoid this main tourist street and the buckets of whiskey and redbull, lady boys and tuctuc drivers we found the most amazing place to stay; a beautiful Thai house filled to the brim with antiques and with a 'secret garden' in the middle of the city, which was run by the sweetest old couple and had rooms for approximately €10 a night!

Elated with our new house (in previous visits to Bangkok we slept in dirty rooms with paper-thin walls) we walked into town (searching for food) and almost fell into May Kaidee's famous Vegan and Vegetarian restaurant and cooking school. We couldn't believe our luck!

May Kaidee is a well-travelled Thai woman who used to live off of snake-curry but had an epiphany and became the goddess of Thai Vegan and Vegetarian cooking (resulting in her contagiously happy aura and stunning figure).

Having filled our faces with delicious and healthy vegetarian food we decided to enroll for the next day's cooking class.

We started at nine am with a cooking song (making my boyfriend and myself equally uncomfortable) and were warned to only eat a bite each course that we prepared as we would be preparing fifteen courses. We started with a delicious fresh-fruit salad and then learned how to make chili paste - a key ingredient in Thai cooking. The next step was to discuss Thai herbs and ingredients, to visit a vegetable market and a 'spring-roll-wrapper'.

On return we learnt how to cook with the ingredients that we just learnt about. The dishes that we prepared were Tom Yum Soup, Tom Kha Soup, Issan Vegetables, Fried Vegetables with Ginger and Cashew Nuts, Pad Thai, Peanut Sauce, Masaman Curry and the all-time Thai favourite Green Curry. And yes, we were very full by the time that we made Pad Thai!

Having polished off our hot-dishes we concluded with rawfood recipes such as raw spring-rolls and Papaya Salad (or Som Tom) and an amazing traditional Thai desert: Sticky Rice with Mango.

While my cooking is usually limited to blending things (I do great soups and smoothies), the course really proved that you can make delicious and healthy Thai food really easily!

Visit May Kaidee's website for more information and to purchase her great cookbook!


My healthy raw food traveling supplies

Hi everyone,

Since I am a raw foodie people always ask me what I do when I am away from home.

So I wanted to share with everyone my traveling food essentials.
Whenever I leave for a job or even go on vacation I make sure I buy a few hard and ripe avocado's and ripe and unripe fruits. The reason why I say both ripe and unripe is because depending on how long I am away the ripe fruits and avocados I will eat the first few days and the unripe fruits will get a chance to ripen towards the end of my trip.
I always pack my raw food protein powder and a super green powder to make a quick and easy shake while I am away. Usually I mix the 2 powders with fresh coconut water . I prefer fresh coconut water but when I am away its not always easy to find,  So I  just buy the packaged coconut water. I travel with a super green powder just in case I can't get my hands on a green juice.

Now a days you have many options on green super raw food powders that you can buy at any health food stores. At the moment I am using "amazing grass green superfood"  and "sun warrior vanilla protein powder" Of course whenever I arrive at my destination I google health food stores and vegan restaurants to stock up on raw goodies. My last trip to Key West I got lucky and found an amazing health food store with a little cafe that served a lot of raw food,  green juices and smoothie's.

So I ate there every day and got all my raw snacks and fruit.
But these few items that I always take with me get me by in case I have no healthy options. I hope this is somewhat helpful for whenever you guys are traveling.

Much love

Teresa  Lourenco xoxo

 


Japanese Skin Care Products

Hello! I know its been a while since I've uploaded a post. Hope you all are doing great and enjoying this gorgeous summer weather.

Today I want to share with you some of my new beauty products that I've brought with me from my resent trip to Japan.

As you might know , I LOVE beauty products and I LOVE to discover something new. When I'm traveling, I always visit a local pharmacies and department stores, just to wonder around the aisles and to see what kind beauty products locals like to use.

While shopping for a beauty products in Tokyo, I've discoverd that Face and Body soaps are HUGE in Japan! I mean, some departments stores has the whole aisle dedicated just to face soaps!

"Japan Organic" Aloe lotion, face brush to exfoliate, cotton face masks, hand creams and face soap

I was pleased to see a lot of brands using only natural ingredients such as clay and charcoal. It gently washes pores while moisturizing and pulling out toxins.

I also discovered that the main and key ingredientes in most of the Japanese skin care products are green tea and rice! I've got a couple of hand and eye creams with such ingredients.

When it comes to convenience and saving space, Japanese are the leading experts. Check out this super cool "RelaThera" face mask (see the picture below). It is no bigger then an inch, but once you moisture it with a toner, lotion or Evian water, it becomes the size to perfectly fit your face. I like to moisture it with simple Evian water, apply it on my face, lay down and relax for 15 min. It works as a moisture face pack.

Rela Thera Face mask, Face soap, face towel

Face towls are also a "must" in skin care routine of a japanese women. So, I've got one for myself made of bamboo. I use it to remove make up at the end of the day. I usually apply creamy makeup remover on my face, including eye area and lashes. Next step is to moisture face towle with warm water, then gnetly pressing toawle over your face, remove makeup and dirt.

What are your favorite beauty products and tools? Please, share with us some of the most intersting beauty products from your country.

Japanese Juice Bar in Tokyo
Japanese juice bar in Tokyo

LOVE, VALENTINA


Lonneke & Wubbo Ockels by Alique

Wubbo Ockels and his Universe of Happy Energy

Lonneke & Wubbo Ockels by AliqueProf. Dr. Wubbo J. Ockels (1946) is a brand in itself. His track record is impressive. He was the first Dutchman in Space aboard the last successful trip of the Space Shuttle Challenger before it exploded on its 23rd flight. Wubbo Ockels is a physicist, a professor at TU Delft University of Technology, director of ASSET (Applied Sustainable Science, Engineering and Technology), and not only that: Wubbo Ockels is THE man who has put sustainable energy on the agenda in the Netherlands and beyond. In addition, Wubbo Ockels has survived many life- threatening situations, including an airplane crash and having his heart stop beating for 6 minutes. But that doesn’t stop this optimistic “Energy Hero”. He started many international, power projects including the Superbus, the Ecolution Ship, the Nuon Solar Team Challenge, and most recently his “Happy Energy” project. He does all this while dancing his way through life and enjoying it to the utmost, surrounding himself with the young people of our future, sometimes even at the Supperclub in Amsterdam. And it certainly doesn’t seem like he’s going to stop anytime soon. “Optimism is a responsibility one cannot win without” is his motto, along with “If the world ends today, I’ll be ok because I am happy with the way I lived my life”. OYL is ready to get a lesson in living a sustainable, successful, and happy life. Interview by Lonneke Engel. Pictures by Alique.

Lonneke- Let’s go back to the beginning when it all started. You were the first Dutch person to go into space. Have you always been interested in going to space?

Wubbo: I wasn’t particularly interested in Space in the beginning. In reality, what happened was that one day, I came across an advertisement from the European Space Agency (ESA), looking for people who would want to go “to Space”. I signed up. I think it was a bit of a coincidence. I think I was a difficult student in school. I was even thrown out of High School at some point, but I followed my own talent for Physics, and later on I even graduated Cum Laude from the University, and that got me the chance to go to Space. I think you need a bit of luck in your life, and to be able to catch opportunities when they come your way.

Wubbo Ockels by Alique

 

L: You went to space in a Space Shuttle about 26 years ago, in 1985. can you tell us what it feels Like to travel there, and see things from that perspective?

W: The take off was really intense. But then, you get the first view of the Earth, and it is overwhelming - you feel extraterrestrial. It is something you have to experience to understand. On that note: I have ambivalent feelings about commercial space travel. When you see the Earth like that, you get an even stronger desire to protect our planet. But on the other hand, we travel too much already. It is a consuming activity and one that is bad for the environment. Do we really need to start regular flights into Space? Don’t people just want to escape their environment for something new? That is something we should think about. But the view is amazing, that is for sure.

L: Perhaps there is some inherent risk in flying to space as well? I mean, the flight you were on was the 22nd flight of the Space Shuttle Challenger, flight sts-61a. that was the last successful flight of the Challenger before it exploded mid-flight killing 7 crew members including your roommate Dick Scobee. it was one of the great “challenges” in your life so far. how did you react to it when you heard the news? Did you feel like you escaped a disaster? Will fLying into space always be dangerous?

W: I learned about the Challenger’s disaster when I saw film crews at my house. I asked my wife if there was something wrong with our kids. I was relieved to discover that that was not the case. Then I was told about the explosion and about the death of the 7 crew members, and the passing of my roommate, Dick. I felt really sad. My 2nd emotion later on was that I got angry. As it turned out, there was a design flaw in the solid rocket boosters that could have been prevented. Later, we found out that of the 23 flights of the Challenger, 8 had issues with this problem, including my flight. So this disaster could have struck on any one of those flights. So yes, I feel extremely lucky that I am still here. Later on, I was impressed by NASA - they did some very good and thorough research on the Challenger.

L: One of the reasons NASA sends Space Shuttles (although now the program is almost discontinued), is to do experiments. What do you think has been the most important result to come from those experiments?

W: I think the Hubble Telescope has given us so many insights and beautiful images of the Universe. It might have raised more questions than answers. In my flight I was most fascinated by the Human Being experiments, like awareness of state and position, and reflexes, etc. Take the “Gaze Experiment”: When you focus on a spot, and close your eyes, you know where it is when you are on Earth. But in Space, you can’t do it. It has to do with time maybe? It made me think differently the rest of my life, and it made me think differently about our notion of time.

L: what do you think the future of space travel will be?

W: In the next 20 years, commercial Space flights will grow enormously. But we can’t afford the rocket launches since they require large amounts of fuel and are hazardous to our environment. So, I think we are going to use cables to basically “lift” us into Space, using nano tubes made of strong fibers. I think this technique will also be developed more in the coming years. I might go on one of the first commercial flights that will take off from Curaçao, but only on the condition that they use their profits to clean up Curaçao and make it a nicer place.

L: Do you believe in life outside of Earth?

W: I think it is unacceptable that we think we are the only ones who are aware of the “Cosmos”. Extraterrestrial life is all around us. We just see what we know around us: Earth type parts of the Universe. Since Galilei, we have built instruments to learn more about the Universe, but for instance, the Egyptians thought the Earth was the center of the Universe and Galilei thought it is the Sun. Our interpretation of what we see changes when we learn new facts but our eyes still see the same. Now we think we are in a non-specific place in the Galaxy. Suppose you ask the old Egyptians: “Is there another Earth?” They would answer: “wrong question, the Earth is the center!” and when you would ask Galilei:”Is there another Sun?”, he would answer similarly. I compare that to asking today: Is there another Now? Is there another Time? I think others lives have different time and that is why we don’t see them (yet). - everything is related to the present time but I am curious about what we can do with another notion of time.

L: After your work in the field of Aerospace, you shifted your interest towards sustainable engineering and technology. Where did this interest come from?

W: Really, Space is not so unique. But Earth is unique. If you could see it from Space, you’d know what I mean. The Earth has the blue of water, the green of trees, and so on. I learned that the earth is beautiful and that we have to take care of it. I was always an inventor my whole life. I like to think outside of the box, and some say it might also be my handicap. In 1972, I had an eye-opening moment when I read “The Limits to Growth” by the Club of Rome. In 1996, I started inventing again, and in 2004, I got a Professorship in Sustainability at the University of Delft. I enjoy working on different projects, and with a new way of looking at data.

Wubbo Ockels by Alique

L: You Like to travel. what is your favorite place on Earth to travel to?

W: I used to travel a lot, but I have cut down on it recently. I also think there are many beautiful places to visit close to home. I like the “Waddeneilanden” (islands north of the Netherlands), I like Amsterdam, and I also loved Big Band National Park in Texas when I lived there for 4 years. I think many people travel now just to change the scenery, like they escape from their own reality. We might need to restrict our travel because it is not good for the environment.

L: What do you think the situation of Earth is as of now? What do you think we should all do for Earth in the coming years?

W: I think we still have a way of doing business on Earth where profit is the driving force. The Earth has been suffering because of it. I see that we have to make a change in our mindset. We need a different culture... There is also a big potential for recycling products, and we can still improve in capturing heat from existing buildings and products to heat our houses. There is a lot of potential to do better, but we all have to look at ourselves and change our ways. For instance, in my opinion a car using the commonly used fuel is so old-fashioned. I think if you wantto make the world a better place you need to embrace the future. Electric cars will make tremendous progress, and you will see many more on the streets in the coming years as batteries get better and the total production of electric cars becomes more sustainable. And once you realize the true beauty of a car is not the noisy engine, but rather the silence of an electric car, we will have made the right shift. I think we have all gone too far with certain ways of capturing energy, including nuclear energy. It is the arrogance of the Industrial Revolution. This way of getting energy is too big for human kind. That’s also why I started the Happy Energy movement as a new way, a new paradigm in looking for energy, that does not harm people, animals, or the Earth.

Wubbo Ockels by Alique

L: What is your mission with Happy Energy?

W: I want to encourage young people - the people of the future - to think about sustainable energy and to help them set up projects that use renewable energy sources. I embrace new ways of communication like social media to get them excited.

L: Can you tell us a bit about the projects you are working on and what you think the world of sustainability will look like?

W: I have been working on a lot of different projects over the past years. They are all in some way related to new ways of using certain types of energy. Some are successful and went into production, others were just ideas. I worked from 1994-1998 on the Euromoon 2000 project from the ESA. We as Europe mark a space in history so this project would have been an extension of that. The idea was that we put an extraterrestrial station on the moon, and use the moon for energy. One idea was putting up solar panels there that would give us year-round solar energy. We would live there through village robots in what is called “telepresence” so, while not actually living there. I also worked on the “LadderMill” concept, that is an attempt to “grab wind energy” high up in the sky. The “Superbus” concept will make a difference for travel over roads, with luxury transportation to wherever the passenger wants to go (usually zipcode to zipcode travel).

L: What can you suggest for someone who wants to become more sustainable? What can he or she do to start?

W: First of all, I encourage people who want to become more sustainable, to go to people who have the knowledge. Education is key. Learn how you can do better. Also, I think solar panels will flood the world in the coming years as they become cheaper. They are a great way of capturing energy that is basically free. So, adding that to your house is a great step forward. Maybe countries should encourage their citizens to use more renewable energy sources. And companies can be more forward in giving suggestions to their buyers.

L: What countries do you think are doing well on that subject and what countries can improve?

W: Germany is doing well. Their government has made a clear decision to promote sustainability. They have about 350,000 people working now in the sustainable sector. My own country, the Netherlands, is really not focusing on green ways at all and I wish they did. As it turns out, doing business with green ethics in the end will be at least as profitable as not thinking about it. So there is no reason not to do it. China will also probably save the world. Their government is different than in the Western world, and they keep a long political strategy. When they open a coalmine, they already plan for its closure in the future. The essence of sustainability is the treasure of the future. Not just thinking: “it’s so far away, let’s only think short- term”.

L: The Mind Shift, what should that be?

W: Right now, society seems to be largely managed by fear. People communicate with prejudgement that has to do with fear, and they use that fear to set up more armies, boundaries, walls, etc. We need to learn howto communicate with each other based on trust. When we all live without fear - and are positive - life becomes more beautiful. And we can all live with happy energy from within ourselves. - May 21st 2011

www.happyenergy.com

Lonneke & Wubbo Ockels by AliqueRead more about Wubbo Ockels, how he "Organices" his Life, his favorite things and all of his inspiring projects including the Ecolution, the Nuon Solar Team and the Superbus in Organice Your Life® magazine 6. Read it here!.

All pictures copyright by Organice Your Life® and Alique


A Snake's Tale

I wish I didn't have an excuse to not have written on Organice your Life, but I do: I've been recovering from a very unusual episode while being on vacation in Thailand. Below you will find a summary of the e-mails that I have sent to friends and family during this period (the ones that either knew I was in Thailand, or heard what had happened). Like this, it saves me having to rewrite and remember some stuff I really don't feel like remembering just yet. Organice Your Life is about health, and I don't think I have ever been happier to be regaining my health than at this moment. I am doing well enough that tomorrow I am even flying off to Capetown to work. The thought of not constantly thinking about all that has happened and at least partially having my normal life back is making me very happy. This might be the longest post on OYL up to date, and I apologize. So here it is, an unexpected turn of events in Thailand.

17 October, from Phuket Hospital

"For those of you that don't know, I got bitten or stung in the toe by something while snorkeling at Maya Bay, off Ko Phi Phi island now about 40 hours ago. The pain was immediate and spreading fast and we took the boat back to the island ASAP. The color of the front part of my foot was darkening. Also the toe was getting very swollen. while walking to the hospital my leg started to stop working more and more and I could feel I was getting close to losing consciousness. I ran to the hospital where they told me it was a stingray. This is still a possibility but I still find it unlikely, there were many fish around me but I didn't see a stingray and they're hard to miss. They gave me some medicine and said, don't worry it's fine. I later found out that this 'hospital' is run by volunteers and there are no doctors. But, I felt a bit relieved and went to bungalow to shower. When I tried to walk to have dinner I realized my right leg was dragging behind me, it felt rubbery and I lacked control. Also, there was big color and temperature difference. This concerned me enough to start coming home sooner, this is not how you want to feel on an island with no roads and medical care. With help of my wife and my parents I was going to come home yesterday (16 October), taking the first boat off the island. I had noticed as well a numbness in my right arm, but it was minimal. After the boat in the taxi to airport was when the real concern began, since the numbness and lack of muscle control started spreading fast through my right arm, then left arm and then up my neck. At this point I had been already at the airport but decided to go find a hospital since I was afraid that it might be too late by the time I would finally get to Holland. In the hospital here they ran blood tests, did cardiograms and other tests and they have been in touch with toxicologists in Bangkok and based on the story and symptoms (in the blood you cannot see exactly what animal bit you) they say it was a highly poisonous animal that bit or stung me, either a stingray, water snake, or others. Highly poisonous, but not poisonous enough to kill me, and they are quite sure also not poisonous enough to leave permanent damage.

For now they are keeping me here in Bangkok Hospital in Phuket town and today my amazing wife and superhero brother are flying here, and will arrive tomorrow morning for which I am extremely grateful and happy. It's been a little tough being alone.

Now, for some good news. I have slept alright, even though I look like a junkie at the moment with the amount of injection holes I have in me (those of you that know my little problem with needles are allowed to giggle) and the numbness in some parts of my body are definitely getting better. My leg is still a problem, I still have a Hollywood-movie-killer dragging leg, but I think it might be feeling less numb this morning. I am extremely tired both mentally and physically. The hospital is nice, my room prettier than any of the huts and bungalows I've slept in in this vacation.

The prognosis is that everything should return to normal in some days, I am hoping I can fly home with my wife and brother on Wednesday night but it all depends a bit.

It's been a tough time since it happened, but now I feel safe and confident it will be alright.

A big hug, hope to see you soon in Holland."

19 October, from Phuket Hospital

"Goodmorning,

First of all thanks a lot for all the messages, calls and mails full of get well wishes, how are you's, bad jokes and threats to the ocean in general.

My right leg is slowly getting better, still not recovered though. Yesterday my wife and my brother have arrived, hard to explain how happy that made me. The alone days before have been very very tough. I feel very weak, my whole body is just so tired. Hopefully every day this should get better. Maybe it's even an effect of the medicine or something.

Today is both a scary and a good day: we're flying home. Makes me nervous because I hardly have the energy to get to the bathroom, but going home is an overriding thought. Also, there will be wheelchairs at the airports and the insurance has bumped me to business class. Tomorrow I'll be going to the tropical diseases department of the Amsterdam hospital (AMC) to double-check if all is well and to hopefully hear a bit more how long full recovery will take.

Again thanks for caring guys, the prognosis is still full recovery! I am happy this bad episode is hopefully coming to an end soon.

A big big hug,

Marius"

21 October, from Amsterdam

"Hello,

I have been at the hospital at the tropical centre today and had a diagnosis which was different from the one I had received until now in Thailand. First of all, just like the first email, I want to stress that they also assume that there will be a full recovery in the end.

The poison that went into my body was most probably a neurotoxin, and not something that just affected the muscle. They also found a significant effect still not just on my right leg, but also right arm. I figured the arm was fine since the numbness and tingling was gone, but apparently I miss strength. They are not sure what it was (they are almost certain it was a water snake), and based on photo's I made during and after and based on the story they are now researching, hopefully to get more info. This could have been deadly, but I have been extremely lucky that it happened in an extremity, being my big toe. This part is the part I would like to focus on, and not linger too much on what might have been, and how close I came.

I will be going back there weekly, so they can monitor my progression. Their prognosis is that in a few weeks the effects should be gone, if not, they got a next doctor ready who can start examining my nervous system. I am confident it will not come to that.  I feel like I am still improving daily, even though I have massive swings in energy levels, am very tired and I sleep a lot.

Talking tires me very quickly (for those of you who sometimes wonder if I would ever shut up, all it needed was a watersnake) and also it is not really easy for me to talk about this at the moment.

I do love your emails, I read them almost the second they come in and thank you for all the get well wishes.

The news of today was a bit of a shock, but in the end it changes nothing: I should be fine in the end.

A big hug to all of you,

Marius"

25 October, from Amsterdam

"Hello!

A good update this one will be. Today we have been to the doctor again and to a neurologist. Things were getting better, but then during the weekend we had a bit of a scare again since some of the symptoms (tingling) were returning. Today, at the neurologist a lot of tests were done and I came out alright! I came out so well that the neurologist is even doubting the other Amsterdam doctors who think they were neurotoxins. Basically, it will probably remain unclear exactly what animal got me. Whatever it was, I share the hopes of my father-in-law who told me straightaway 'If this is the effect it had on you, he's gotta be dead' :)

The tiredness, weakness, headaches and still some lack of strength in arm and leg are normal after the poison, and it should subside in upcoming weeks.

So! I am a very very happy guy, and I think this will be my last update mail, since if all goes well, there is nothing left to update you about anymore. It's been a difficult week and a half, but now all should be fine in time, if I just take it easy and recover.

Once again, thank you for all the messages, mails, cards and even a book today, I hope to see you soon.

A big hug,

Marius"


Get FIT out of your suitcase

In recent years, I travel a lot and I lived out of my suitcase and hotel room in and out for many years.

In my spare time I did not always have time to look for a good gym and I do not always know the area where I stay, so I had to do it with the resources I had.

It is always nice to be physically strong, and to continue to feel natural and off course mentally prepared for what lies ahead in terms of work.
So I devised a workout that you will be able to train your whole body at once. This workout takes no more than 30 minutes and you have little or no equipment needed.

Enjoy!

Warm up / 3 to 5 minutes:

The purpose of the warm-up is to increase the blood flow to all parts of the body, to "warmg-up" the muscles and loosening the joint areas. Start out at a very easy pace, gradually increasing to a moderate rate. Any activity that involves movement for the majority of the body parts will suffice. You can chose for running instead and/or jumping jacks.

1. Diagonal Pull with standing forearm

Good for your backmuscles, abdominals, buttocks and shoulders:

Lie on your stomach and support your right forearm on the floor. Then lift your left arm and right leg strengthened until they are parallel to the floor. Tighten your back and hold this posture. For the second position, lift your right arm and left leg up (after you've lowered the other of course).
* Put each position 3 times and hold still for 10-15 seconds.

Rest for 45 seconds between sets.

2. Dipping between highchairs
Good for your arms, chest and abdominals:

Set the dining chairs facing each other so that the seating areas are parallel to each other. Then put your hands on the seat of the chair, bend your upper body slightly forward and bend your arms and legs. Extend your arms until they are almost completely straight.
* Do two or three sets of 8 to 12 repetitions.

Rest for 45 seconds till 1 minute between sets.

3. Conversely butterflies with or without water bottles
Good for your shoulders and backmuscles:

Take in each hand a full half liter bottle of water, put your feet shoulder width. Stand with a straight back and bend forward from your hips until your torso is parallel to the floor.
Lift the bottle up until your arms are parallel to the floor. While lifting up keep your arms up for three seconds and after let them down. Please note that your back remains straight. If you do not  have bottles on the side, it is okay to do this exercise only is it most important to do the exercise four times as quietly doing.
* Do three sets of 8 to 12 repetitions.

Rest for 45 seconds till 1 minute between sets.

4. Cycling from elbow to knee
Good for your oblique’s and abdominal muscles:

It is intended that this exercise to go around and sails and the hull is going to run for the oblique abdominal muscles. You go flat on your back with hands behind the ears. Then pull your left leg up and do a knee bend to 90 degrees with the same leg. The other leg is left behind. Touch your left knee with your right elbow while the other leg extends and so well you do it on both sides.
* Do 3 sets of 15 rep. on both sides.

Rest for 30 seconds till 45 seconds between sets.

5. Jump Start Exchange
Focused on the legs:

1. Take a step forward, bend your knees, bend your upper body. Bring your arms behind you all the way up.

2. Swing your arms forcefully above your head. Put yourself along with your strong leg off.

3. Land with your other foot forward. Bend your knees when landing and use your arms to maintain balance.
* Dot 10 jumps a side. Pull on this exercise so that your shoes have more cushioning and reduced load on the joints.

Rest for 1 minute between sets.

Coolingdown / Cooldown 2-3 minutes:
The cooling down period should be similar to the warm-up, but done at a very easy pace.