Bali Adventure Planner
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Bali is unique, no doubt, and there is a reason we return year after year and seem to sell out every single time we go! It’s not just the pretty island beaches, or the warm air, it’s the energy, the people, the culture, the food, and the deep peace that seems to palpitate the air in Bali. –
This adventure will be our 4th in just four years! Come and find out why we love it so much.
Yes, it’s far, and we understand that makes it intimidating, but once you travel to Bali, you won’t ever want to leave, and the entire world will open up for you.
Experience the culture, the fantastic and kind Balinese people, the incredible food, and our fun and inviting group dynamic.
We have seen first hand the need for travel insurance. Whether it be flight cancellations, theft, sickness, or pandemic issues, we now require each guest to purchase this. It is a very affordable and could save you a lot of headaches! My1FitLife uses InsureMyTrip, however, please use which ever company you are comfortable with. Please make sure you fully understand your coverage to ensure all aspects are covered. Our guides will need this information for confirming your hotel accommodation.
Please be sure to inquire and fully understand about the coverage your policy includes in the case of COVID.
Please use your judgement – this is just a guide for you. Not all items may not be needed by you.
START WITH THIS CLOTHING PACKING LIST:
Lightweight clothing that can be layered
T-shirts and tank tops (be respectful of the culture you are visiting)
Pants and/or shorts
Belt (check out this one for a ingenuitive money protection option)
Socks (wool socks are best for hiking and camping)
Comfortable walking shoes
Rain jacket, windbreaker, or umbrella
Sunglasses and glasses case
Dresses and/or skirts
Jewelry (organize in a small cube or sac)
Hat or sun visor
Scarf or bandana
Swimsuit or swim trunks (consider a clean/dirty organizer)
Cell phone and charger
Travel pillow, eye mask, and earplugs
Electric converters and adapters
Travel apps that will help with language, directions, money conversion, and digital journaling
You’ll want to pack smart (not lots of) clothing options if your trip will take you to a variety of places, or conversely if you will be navigating off the beaten path. Having a packing list with several options doesn’t mean you’ll need to over-pack. (And in fact, you shouldn’t.) Just pack smart. Include clothing that can be worn on your daily adventures and then dressed up slightly with a different pair of shoes and a scarf. Maybe a dress that becomes a skirt, or comfortable travel pants that can be dressed up for a day at the market. Also, consider clothing with SPF or mosquito repellency if you’ll be in environments where that would be beneficial.
PACK YOUR TOILETRY BAG
If you’re carrying on, keep your toiletry bag light and TSA-compliant. The TSA’s 3-1-1 rule makes it easy to remember: liquids, gels, aerosols, creams, and pastes must be 3.4 ounces (100ml) or less per container, and they must be stored in one quart-sized, clear plastic, zip-top bag. To make this as easy as possible for you, we have a toiletry set that includes four 3-ounce silicone bottles in a quart-sized clear pouch that’s wipeable and has a water-resistant zipper.
HERE’S A COMPLETE PACKING LIST OF TRAVEL ESSENTIALS FOR YOUR TOILETRY CASE:
THE TOILETRY BAG BASICS
Toothbrush, toothpaste, floss, mouthwash
Hairbrush or comb, hair ties, barrettes/bobby pins
Shampoo and conditioner (Dr. Bronners is a good option all-in-one option for hair care, face wash, laundry, and more.)
Sunscreen and face lotion with SPF
Makeup packed in a washable sac
Face wash and/or makeup remover wipes and Q-tips
Lip balm with SPF and lipstick or lip gloss
Personal hygiene items
Feminine hygiene products
Extra contacts, solution, and contact case
Glasses and prescription sunglasses
Prescription medication with the label/script so that you can refill if needed and not be questioned by TSA.
TOILETRY BAG EXTRAS
Personal mini mirror
Hair products like hairspray, hair gel, and beard oil
Clothesline and detergent
Shaving kit and extra razors
Sewing kit/clothing care kit, stain remover
Facial tissues and/or toilet paper
Nail clippers and tweezers (optionally, scissors, which must be in checked luggage)
As soon as you decide to travel internationally, check the Center for Disease Control and Prevention’s website for comprehensive information on travel vaccines, medicines, and local travel advice. Whether you decide to get vaccinated or not is your decision, but many vaccinations require administration two months before travel begins. So get informed! And if an emergency does happen, here’s everything you should know about travel clinics and handling medical emergencies abroad.
- First aid kit (bandages, gauze, adhesives, etc.)
- Personal prescriptions (copies of scripts)
- Pain and fever relievers (also children’s strength if you are traveling with kids)
- Cold medicines and throat lozenges
- Diarrhea/laxative medicines
- Oral rehydration salts
- Allergy medicines
- Hydrocortisone cream/antibacterial ointment
- Sunburn relief
- Insect repellent/mosquito net/sting reliever
- Motion sickness pills or bands
- Altitude sickness pills (if you are planning to hike in higher altitudes)
- Eye drops
- Medicines and vaccinations specific to the region/activity
ADDITIONAL HEALTH ITEMS
- Hand sanitizer or wet wipes
- Prescriptions in the original packaging (you’ll want to make sure you have these in your carry-on bag just in case something were to happen to your checked luggage)
- Sleeping medicines
- Glasses and glasses case (email yourself a copy of your prescription, just in case)
Travel Tip: Your under-the-seat bag can hold a lot! Some travelers can even pack an entire trip in a small bag—at the very least learn how to put your under-the-seat bag to good use when packing for international travel.
PREPARE YOUR PERSONAL ITEM CARRY-ON BAG
The next thing you’ll want to do is prepare a packing list especially for your personal item carry-on bag with anything that you’ll want with you on the flight. It’s always a good idea to make sure you have an outfit (or two) and a few essential toiletries in your personal item just in case your luggage is lost.
If you’ll be traveling around to multiple destinations, make sure this small bag has items to keep you comfortable on any train, boat or bus rides. It’s always nice to have a bag that’s easy to access so you don’t have to get into your luggage each time you need your eye mask. But remember, you’ll be carrying all of this, so keep it light.
We recommend you consider using a small daypack, shoulder bag , or waist pack as your personal carry-on item. Here are some good things to include in your carry-on bag packing list:
- Mobile device and charger
- Laptop, iPad, or E-reader and charger(s)
- Headphones (consider noise-reducing headphones if you’re sensitive to sound)
- Camera and GoPro/video camera, memory card, and chargers
- Electrical converters and adapters
TRAVEL COMFORT, ENTERTAINMENT, AND INFORMATION
- Travel pillow, blanket, eye mask, and earplugs
- Travel journal and pen (it’s awful when you forget your pen!)
- Books and magazines
- Deck of cards and travel games
- Chapstick and lotion (t’s dry up there)
- Water bottle (you’ll need to fill it up once you get through TSA)
- Guide books, travel guides, maps, language guides, etc. (if you will need any of these upon arrival at your destination, put it in your carry-on)
COLLECT IMPORTANT TRAVEL DOCUMENTS, CASH, AND CREDIT CARDS
Start by collecting all of your important documents in a travel document organizer. (This travel organizer holds a passport, ID, credit cards, coins, documents, a boarding pass, and a pen!) By bringing all your important information together, will help ensure you have everything you need to get from one place to the next.
Not sure what you need? Here’s your international travel checklist, document-wise:
- Personal ID/Student ID card
- Frequent flyer card(s) and other loyalty program card numbers (ex: hotel chains and AAA)
- Cash and credit card(s) (call your credit card companies before you travel to inform them of your travel, otherwise they might turn them off to prevent perceived fraud. Also, consider how travel hacking can save you money on the road!)
- Health insurance cards/document(s)
- Travel insurance information
- Reservations and itineraries (print them and save them electronically for easy access)
- Hotel and/or tour contact information
- Transportation tickets (plane, train, bus, car, etc.)
- Emergency contacts and important addresses
- Copies of all these things in case you lose your wallet
- Guide books and maps
Travel Tip: As soon as you book a trip, it’s a good idea to double-check that your passports and IDs aren’t expired and that they will not expire while you are traveling internationally. You’ll also want to inform your bank if you’re traveling abroad so they don’t assume fraudulent activity and freeze your credit card. Also consider emailing yourself a copy of your passport, driver’s license, medical cards, and itinerary, so if anything happens to them you’ll be able to access them online.
Transportation / Accommodation information
Bali International Airport – We recommend flying into that airport.
We will be staying at the Hotel Komune. If you will be coming in earlier or staying later, please contact the hotel to make your arrangements directly. You will also be on your own for transportation (Is included on Adventure arrival and departure day only).
Although there is no real training for this adventure we do recommend a number of stretches to get ready for your long flight.
One of the most unpleasant factors of air travel is sitting in a cramped seat for hours on end. A stiff neck, cramping, and sore muscles affect everyone, but that doesn’t mean there’s nothing you can do to prevent them.
Doing yoga before your flight is a great way to prepare your body for the hours ahead. The following is a simple routine you can follow that will loosen up and stretch out the parts of your body that get hit the hardest during a long flight.
Drop your right ear to your right shoulder as much as it naturally wants to go (don’t force it), then, using the weight of your head to facilitate the movement, gently roll your head around to the front (dropping your chin toward your chest) and then to the left side. Hold the side, front, and other side positions for a few extra seconds to maximize the stretch.
Walk Your Dog
Downward Facing Dog is a great pose for stretching your calves, and well-stretched calves decrease your risk of back pain during travel.
Wearing shoes for the entirety of a long-haul flight will cause your feet to feel stiff and cramped.
Stretch them out by tucking your toes under and sitting back on your heels for a full foot stretch.
Thread the Needle
This is a great pose to improve your neck and shoulder flexibility, which will decrease your risk of neck pain while building shoulder fitness.
From all fours, bring one shoulder and ear to the mat while sliding the arm on that side under your supporting arm, then repeat on the other side.
If you’re stuck in a small seat for hours, the groin and hips will stiffen up, but by practicing butterfly pose, you can loosen them up beforehand.
Sitting up tall, bring the soles of your feet together and allow your knees to drop toward the floor into a diamond shape. To try a more intense version of this stretch, try to bring your heels closer to your hips.
When you sit in the same position, your hip flexor muscles will be in a constant state of contraction, which causes low back pain and tightness. Loosen these muscles before your flight with these low lunges.
Bend your right knee, keeping your right ankle directly beneath it, and place the left knee onto the mat and untuck your toes. Sink your pelvis forward as you place your palms on the front knee for balance, then switch.
Ankle Over Knee
One of the many problems of sitting for long hours is the pressure it puts on your sciatic nerve, the longest and widest nerve in your body (it extends from your lower back into your legs). The best thing you can do to alleviate sciatic nerve pressure before a flight is to stretch your glutes out with this pose.
Lying on your back with bent knees, cross your right ankle over your left knee and interlace your palms behind the left thigh, then gently draw your knees toward your chest, keeping your feet flexed. Repeat on the other side.
Prepare for Travel
So, you’ve been planning your trip for a while now. You are getting ready for every detail – but is your body ready as well?
Many people in their 60s are worried about their physical health in relation to travel. They are concerned they aren’t going to have the energy and endurance to keep up with their family and travel partners.
To explore a new city, you will likely encounter historic streets and stairways, mountains, and hillsides. Many times, the terrain on these sites is uneven. You might be walking and on your feet for long days, keeping up with tours.
What about hiking or exploring areas where there are no handrails. Do you have the strength and balance to safely navigate these areas while taking in all the sights? You may even have to rush through an airport or two.
What are your travel plans? Whether you plan to go to the beach, the mountains, the lake, or explore a new city, you want your body to be fit to travel and be ready to enjoy every adventure!
Meditation for your Travel
Before you even head out on your new adventure, you need to make sure that you already have a meditation practice in place. The more set you are with your meditation routine—the easier it will be to keep meditating when you travel.
In the days and weeks leading up to your trip, be more strict with yourself about your meditation practices. Don’t just meditate in the morning, meditate at 7:00 AM every day. Don’t skip your meditation because you’re tired or busy—stick with it.
If you are diligent with yourself ahead of time, it will be easier to make sure you make time for your meditation practice when you are away from home.
To gain a better understanding of how mindful breathing and other meditative techniques can help, it’s best to practice them before your trip. If you can manage to develop something resembling a daily or regular habit, the effects tend to be greater.
Follow your own practice
Your meditation practice is a deeply personal experience, and there is no one way to do it. How you choose to meditate, where and when, is entirely up to you. Some people like to be fluid with their practice, others like the ritual of it.
Just follow your own practice, be open to adjusting it if you need to, and set your intentions. Your travels may even inspire you to meditate differently and deepen your practice.
Pack something to set the scene
Be it a yoga mat, prayer beads, crystals, a small candle, some essential oil rollerballs, just don’t forget to pack what you need to meditate! I usually travel with a little essential oil diffuser, which I turn on just before going to sleep, my favorite time to meditate is right at the end of the day, and it just helps me get in the right frame of mind. You know what you need, so bring it along with you, or purchase a travel-friendly version of it.
Try an app
If you find travel disrupts your practice, there are so many apps available that can help you meditate on the go.
Try a guided meditation or podcast
Apps aren’t the only place to score some guided meditation. If you’re struggling to get in the right mindset, you can find some great guided meditations on YouTube or even try a podcast. It’s great if you’re traveling as part of a group and need a little more “you” time on the go or it’s hard to find a quiet space, just download a podcast, pop your headphones in and listen away.
Think quality over quantity
Even five to ten minutes of mindful meditation can be better than nothing. At times just taking a few moments of calm and some deep breaths can be more than enough to notice a change of consciousness.
Even you don’t meditate regularly, take out a little time for yourself every day to breathe and be present while traveling, and exploring the world will be even more amazing than it already is.
Stretches For Your Adventure
Whether you are going on your first hiking trip, or you are an advanced hiker, it is important to know how to prepare for a hike.
A lot of people will talk about hiking tips such as: what to bring on your hike, hiking safety tips, and where to hike. But they leave out one of the most important parts of hiking: preparing your body for a hike.
Not a lot of time is spent talking about hiking training or conditioning. But, it is important to make sure your body is ready for the activity.
One important way to prepare your body for a hike is to do a dynamic warm-up routine before you hit the trails. Dynamic stretching is important for warming up your muscles and getting them ready for the adventure. It will help you to perform your best and get you to your hiking goal, no matter how big or small that goal is.
A pre-hike stretch should only take about 10 minutes, and then you’ll be ready to hit the trail. Follow this dynamic stretching routine before your next hike to get your body ready.
Alternating knee lifts:
Start standing with your feet hip-width apart. Lift one knee towards your chest and grab right below your knee with both hands. Bring your knee as close to your chest as you can and then slowly lower the leg back to a standing position. Repeat with the opposite leg. Don’t hold the stretch longer than a few seconds. You should be moving through the stretch.
Squat to hip flexor:
Start standing with your feet hip-width apart. Lower your bottom like you are sitting back in a chair, keeping your knees tracking behind your toes. While in the squat position, bring one leg back so that you are in a lunge position. Keep your hips pushed forward to get a good stretch on the hip flexor. Return to a standing position. Repeat with the opposite leg.
Alternating high kicks:
Start standing with your feet hip-width apart. Bring one leg straight out in front of you and swing the opposite arm over your head to try to touch the top of the foot. It’s ok if you can’t touch the foot, but try to keep the leg straight. bring the leg back to standing and repeat on the opposite side. Take these slow to maintain good balance.
Start standing with your feet hip-width apart. Bend at your waist and twist your shoulders so that you touch one foot with the opposite hand. Return to standing and repeat to the opposite side. If it is difficult to touch the foot with the opposite hand, try spreading your legs wider apart.
Alternating quad stretch:
Start standing with your feet hip-width apart. Bend one leg so that your foot comes close to your butt. Reach your arm behind you to grab the top of that foot with your hand. Pull your foot towards your butt to deepen the stretch. Release the foot and return to standing. Repeat with the opposite leg. Feel free to grab a railing or friend to help you maintain balance during this stretch.
Trip Outline and Itinerary
Below is a basic itinerary. This is subject to change.
Jan. 13 – Day #1
Arrive Bali Airport
Arrive Bali Ngurah Rai International Airport, also known as Denpasar International Airport, is located in southern Bali, 13 km south of Denpasar. It is Indonesia’s second-busiest international airport. Catch Hotel Transportation from Airport to Hotel.
We are staying at Hotel Komune. If you are arriving early please arrange your transportation directly. We encourage you to arrive a day early to account for any flight issues. Once we get closer to and have your flight information we can let you know what time your shuttle will arrive and where to meet it.
6 pm – Welcome Dinner (location TBD)
Jan. 14th – Day #2
Relax Around Hotel
This day we will stick around the resort a bit to help with jet lag and/or late arriving travelers.
9:30 am Yoga (location TBD)
6 pm – TRE (location TBD)
7 pm – Dinner at leisure
Jan. 15th – Day 3
7 am – Light Breakfast
9 am – Yoga ( Location TBD)
11 am – Depart for excursion
Return from tour and enjoy the rest of your day to relax.
6 pm – TRE (Location to TBD)
7 pm – Dinner at leisure. Typically we will put a message on What’s App Chat and let you know what our plans are and to see if you would like to join.
Jan. 16th – Day 4
7 am – Light Breakfast at your leisure
8:30 am – depart for OPTIONAL cooking class or Free day
Return from excursion for free time- book massages
6 pm – TRE (location TBD)
7 pm – Dinner at leisure
Jan. 17th – Day 5
7 am – Light breakfast
Depart for Tirtaq Empul – visit the holy water spring for cleansing ritual. Must cover back and shoulders
Return from excursion to relax – book massages
4 pm – Coach session with Michelle and/or Keith – Please let us know if there is something specific you would like to have us discuss.
5:40 pm – TRE (locationTBD)
6:30 pm – Dinner at leisure
Jan. 18th – Day 6
7 am – Light Breakfast
Depart for Ubud Cycling – Mountain biking in Payangan, Ubud rice fields and cultural tour
Return from cycling tour for free time
5:30 – TRE (location TBD)
7 pm – Dinner at leisure
Jan. 19th – Day 7
7 am – Light Breakfast
Enjoy your last day to yourself. Optional Coach sessions at 10 and 2 pm. If there is something specific you would like us to discuss please let us know.
6 pm – Farewell Group Dinner ( location TBD)
Jan. 20th – Day 8
Sadly this will be our last day and time to catch the airport shuttles back to the airport and head back home.
*please note that all above excursions are all optional. Choose to do as many or as few as you would like. Please be flexible with excursions, they may change based on weather, availability, etc. Should we need to cancel one, we will have a plan B excursion.
The above itinerary is subject to change. This is just to get an idea of what we will be doing.
- Food – 7 Dinners (Welcome & Closing + 5 dinners),
- 7 Breakfasts,
- 7 Lunches
- Adventures/On-Site Activities – Tirta Empul Temple & Snorkeling with Manta Rays
- Massage – 55 minutes Massage per person
- Coaches Class – Yoga (variety including rope yoga), Meditation, TRE (Traumatic Release Exercises), Mobility, Stretch, HIIT, and/or Sound Therapy Classes
- Airport – TransferScheduled Airport Transfer to and from the airport at specific times only.
What not Included-
- Additional Meals – All Additional Meals not mentioned above are not included
- Bar Drinks – Bar or Alcoholic Drinks and specialty coffees are not included
- Additional Adventures – Additional Adventures not mentioned above are not included
- Trip Insurance – Trip Insurance is not included and highly recommended.
- Transportation if coming in earlier or staying later.
For a complete listing of our FAQ’s please click HERE
Cancellation Policy Reminder
If you must cancel your reservation, your cancellation fee will be determined accordingly:
For US Retreats:
- A $499 non-refundable deposit is required to hold your spot for domestic adventures
For International Retreats:
- A $699 non-refundable deposit is required to hold your spot.
Cancellation :Please understand that the Non-Refundable deposit CANNOT be refunded due to the upfront costs we have to pay.
- If the cancellation occurs 176 days or more prior to trip start date, a refund will be issued in the way the funds were originally received, less the non refundable deposit.
- If the cancellation occurs 175 days or less prior to retreat start date, a credit to a future trip will be issued less the non-refundable deposit and $150 admin fee.
- If a cancellation occurs within 90 days of adventure start date, a credit will be issued for 50% of the funds received, less non-refundable deposit and $150 Admin fee.
- If a cancellation occurs 89-30 days of an adventure, a 25% credit will be given to a future adventure.
- Less than 30 days prior to retreat start date funds are forfeited. No credits issued. Please let us know what your travel insurance company requires for reimbursement.
Travel insurance is designed to help cover your expenses if something goes wrong on your trip, and fill any gaps that wouldn’t be covered by your primary health insurance or other insurance you may have. It’s not meant to be a substitute for health insurance and won’t cover non-essential overseas medical treatment, such as routine exams.
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