Paradise baliFacilities
OUR FACILITIES
COMMERCIAL GYM
CARDIO ROOM
CROSSFIT BOX
HEALTHY CAFE
FITNESS CLASSES
SAUNA
POOL
HOT & ICE BATH
CHANGE ROOMS
FRIENDLY SERVICE
AIR CONDITIONING
QUALITY EQUIPMENT
• class Program •
GYM MEMBERSHIP
GYM ONLY
1 WEEK : IDR 440,000
1 MONTH : IDR 1,1 MILL
3 MONTHS : IDR 2,97 MILL
6 MONTHS : IDR 5,28 MILL
1 YEAR : IDR 9,24 MILL
GYM + CLASS
1 WEEK : IDR 660,000
1 MONTH : IDR 1,76 MILL
3 MONTHS : IDR 4,95 MILL
6 MONTHS : IDR 9,24 MILL
1 YEAR : IDR 17,16 MILL
1 DAY PASS: 220K 1 DAY PASS: 275K
5 DAY PASS: IDR 935,000
10 DAY PASS: IDR 1,65 MILL
20 DAY PASS: IDR 2,75 MILL
30 DAY PASS: IDR 3,3 MILL ( valid 6 months )
5 DAY PASS: IDR 1,1 MILL
10 DAY PASS: IDR 1,87 MILL
20 DAY PASS: IDR 3,3 MILL
30 DAY PASS: IDR 3,96 MILL ( valid 6 months )
1. CROSSFIT
Join our CrossFit community where every level of fitness enthusiast, from beginners to advanced athletes, comes together in an all-inclusive and supportive environment. Our program is designed to enhance your strength, stamina, and skill, using the conjugate CrossFit method.
3. BOOTY AND ABS
Designed with exercises that will leave you feeling that burn. Using glute bands, lightmedium weights and high reps you will be on your way to tight toned core and a great shaped booty. Let’s grow and tone that peach!
5. HATHA FLOW
Hatha flow is a foundational and gentle form of yoga that focuses on physical postures (asanas) and breathing techniques. It is an accessible practice suitable for all levels, aimed at promoting flexibility, balance, and relaxation.
Hatha yoga helps harmonize the body and mind, fostering overall well-being and stress relief.
SCHEDULE
2. HIIT
Cardio workout to reach your personal maximum burn. Includes body weight plyometric movements, muscle building and short bursts of timed exercises to help fat burn and boost metabolisms. A high intensity full body workout.
4. VINYASA
Vinyasa is a dynamic practice that synchronizes breath with movement, fostering flexibility and strength. Sequences flow seamlessly, enhancing mindfulness and balance. Its rhythmic transitions invigorate the body and calm the mind, promoting holistic well-being.
6. HYROX
A competitive fitness race blending running and functional workouts. Participants complete eight 1-kilometer runs, each followed by challenges like rowing, sled pushes, and burpees. Designed for all fitness levels, HYROX tests endurance and strength in a high-intensity, full-body workout
MONDAY
LOWER BODY
1. Pin Loaded Leg Extension
2. Pin Loaded Hamstring Curl
3. Plate Loaded Glute Drive
4. Pin Loaded Adductor
5. Pin Loaded Abductor
3 sets by 10 reps at light to moderate load. Rest 60-90 seconds between sets and no more than 3 minutes between exercises.
WEDNESDAY
UPPER BODY
1. Pin Loaded Bench Press
2. Pin Loaded Mid Row
3. Pin Loaded Shoulder Press
4. Pin Loaded Lat Pull Down
5. Pin Loaded Bicep /Tricep
3 sets by 10 reps at light to moderate load. Rest 60-90 seconds between sets and no more than 3 minutes between exercises.
BEGINNERS PROGRAM
PIN LOADED MACHINE WEIGHT BASED
TUESDAY
RECOVERY
1. Sauna 15 minutes
2. Stretch hip flexor, hamstring, glutes, abductor, 3-5 minutes each side
3. Ice bath and hot bath, 3 rounds 3min x3 min finish on ice baths
THURSDAY
RECOVERY
1. Sauna 15 minutes
2. Lat, chest, triceps, biceps, 3-5 minutes each side
3. Ice bath and hot bath 3 rounds 3min x3min finish on ice baths
CONDITIONING
1. HILL / STAIR CLIMB
MONDAY
LOWER BODY
1. Leg Press
2. Unilateral Hamstring Curl
3. Dumbbell Lunge
4. Back Extension
6 rounds, 1 minute work 1 minute rest (12 minutes of slow to moderate effort)
2. BIKE
3 rounds of 3 minutes work 1 minutes rest (12 minutes moderate effort)
3. WALK/SLOW JOG
7-12 minutes slow continuous effort
4. 2-3 sets of max time prone hold rest no more than 60-90 seconds
5. 2-3 sets of max time super man hold rest no more than 60-90 seconds
INTERMEDIATE PROGRAM
PLATE LOADED MACHINE AND DUMBBELL BASED
4 sets by 8 reps at moderate load. Rest 90-120 seconds between sets and no more than 3 minutes between exercises.
CONDITIONING
1. HILL/STAIR CLIMB
6 rounds 1 minute work 1 minute rest (12 minutes of slow to moderate effort
2. Erg Row or Ski 7-12 minutes moderate pace
THURSDAY
LOWER BODY
1. Hack Squat
2. Glute Drive
3. Dumbbell Bulgarian Squat Unilateral
4. Dumbbell Romanian Deadlift
4 sets by 8 reps at moderate load. Rest 90-120 seconds between sets and no more than 3 minutes between exercise.
CONDITIONING
1. MACHINE OF CHOICE
3 rounds of tabata 20:10x8 rest 1 minutes (12 minutes moderate effort)
2. Erg Row or Ski 7-12 minutes moderate pace
UPPER BODY
1. Plate Loaded Shoulder Press
2. Plate Loaded Lat Pull Down
3. Dumbbell Bench Press
4. Dumbbell Mid Row
5. Dumbbell Triceps Extension
4 sets by 8 reps at moderate load. Rest 90-120 seconds between sets and no more than 3 minutes between exercise.
CONDITIONING
1. ERG ROW OR SKI
3 rounds of 3 minutes work 1 minutes rest (12 minutes moderate effort)
2. Bike Erg or Bike Assault 7-12 minutes moderate pace
TUESDAY FRIDAY FRIDAY SATURDAY
UPPER BODY
1. Plate Loaded Mid Row
2. Plate Loaded Bench Press
3. Pull Up /banded/weighted
4. Dumbbell Seated Shoulder Press
5. Dumbbell Biceps Curl
4 sets by 8 reps at moderate load. Rest 90-120 seconds between sets and no more than 3 minutes between exercise
CONDITIONING
1. MACHINE OF CHOICE
Long slow distance 20 minutes of slow pace no stopping.
RECOVERY
WEDNESDAY
1. Sauna 15 minutes
2. Stretch hip flexor, hamstring, glutes, lat, chest, triceps, biceps abductor, 3-5 minutes each side
3. Ice bath and hot bath 3 rounds 3min x3 min finish on ice baths
RECOVERY
1. Sauna 15 minutes
2. Stretch hip flexor, hamstring, glutes, lat, chest, triceps, bicept abductor, 3-5 minutes each side
3. Ice bath and hot bath 3 rounds 3min x3min finish on ice baths
ADVANCEd PROGRAM
BARBELL/MACHINE/DUMBBELL BASED
MONDAY
LOWER BODY
1. Back Squat
2. Dumbbell Bulgarian Split Squat
3. Unilateral Hamstring Curl
4. Back Extension
5 sets by 5 reps at moderate load. Rest 2-3 minutes between sets and no more than 3 minutes between exercise.
CONDITIONING
1. JACOB’S LADDER
6 rounds 1 minute work 1 minute rest (12 minutes of slow to moderate effort)
2. Erg Row 7-12 minutes moderate pace
THURSDAY
LOWER BODY
1. Plate Loaded V Squat
2. Plate Loaded Glute Drive
3. Barbell Single Legs RDL
4. Plate Loaded Reverse Hyper
5 sets by 5 reps at moderate load. Rest 2-3 minutes between sets and no more than 3 minutes between exercise.
CONDITIONING
1. CURVE TREDMILL
3 rounds of tabata 20:10x8 rest 1 minutes (12 minutes moderate effort)
2. Erg Ski 7-12 minutes moderate pace
TUESDAY
UPPER BODY
1. Barbell Shoulder Press
2. Weighted Pull Up
3. Plate Loaded Bench Press
4. Plate Loaded Mid Row
5. Cable Triceps Extension
5 sets by 5 reps at moderate load. Rest 2-3 minutes between sets and no more than 3 minutes between exercise.
CONDITIONING
1. ERG SKI
3 rounds of 3 minutes work 1 minutes rest (12 minutes moderate effort)
2. Bike Erg 7-12 minutes moderate pace
FRIDAY WEDNESDAY SATURDAY
UPPER BODY
1. Barbell Bench Pull
2. Barbell Bench Press
3. Lat Pull Down
4. Dumbbell Standing Shoulder Press
5. Cable Biceps Curl
5 sets by 5 reps at moderate load. Rest 2-3 minutes between sets and no more than 3 minutes between exercise
CONDITIONING
1. BIKE ERG
Long slow distance 40 minutes of slow pace no stopping.
RECOVERY
1. Sauna 15 minutes
2. Stretch hip flexor, hamstring, glutes, lat, chest, triceps, bicept abductor, 3-5 minutes each side
3. Ice bath and hot bath 3 rounds 3 min x3 min finish on ice baths.
RECOVERY
1. Sauna 15 minutes
2. Stretch hip flexor, hamstring, glutes, lat, chest, triceps, bicept abductor, 3-5 minutes each side
3. Ice bath and hot bath 3 rounds 3 min x3 min finish on ice baths
SIMPLY COME IN, CHOOSE YOUR PLAN, ORDER AND PICK UP THE NEXT DAY.
Best used as a snack meal
Approximately;
Protein: 7 g
Carbs: 9 g
(Starch/Fibrous Veg 0/100%) Fat: 1.5 g
PARADISE MEAL PREP
•Eat Better, Feel Better•
PREPPING FRESH MEALS DAILY, WE OFFER HEALTHY, CLEAN AND MEASURED FOOD TO SUIT YOUR INDIVIDUAL GOAL WHETHE R IT’S WEIGHT LOSS, PERFORMANCE OR PURE CONVENIENCE OF A HEALTHY MEAL IN THE FRIDGE!
Do you look in the mirror and not happy with what you see? Or do you expect or want more for yourself?
Weight loss is tough, there is no doubt about that. In a time where information is readily available, it is hard to sift through all the ‘lose weight quick magic pill’ articles and find something that truly works long term. Whether you are physically active or not, some people still can’t make that jump to the body they want and often find themselves on unachievable diet plans eating boiled chicken and broccoli day in day out… yuk and boring.
Some people foolishly go down the track of calorie counting but it is most definitely not that simple. If it was, you could eat Silverqueen chocolate bar and drink beer whilst keeping within your daily calories and drop weight?! Yes an extreme example yet the point is no less valid. At Paradise, we have designed for you a meal prep service that removes the guess work and get you on track straight away losing weight or build muscle. It’s as simple as contacting our team with your height, weight and we will
Approximately; Female: 40-55kg
Approximately; Protein: 14 g
Carbs: 9 g
(Starch/Fibrous Veg 0/100%) Fat: 3 g
advise which plan best suits your specific goal.
The meals are weighed, measured and cooked fresh daily. We don’t add salts or sauces so you can be assured your measurements are on point. The food is therefore ‘clean’ and it’s your choice to add anything extra. We offer plenty of choice in the protein, starch, carbs, fibrous carbs and fats, so you can pick and choose a solution for you and we will do the maths and measure accordingly. Whether it’s for a week, a month or a year you can jump on the plan to meet your desired goal. However, we do recommend a minimum one month for the magic to begin.
THERE ARE NO MORE EXCUSES!
Let our team and highly successful meal plan change your life today. If you’re still unsure, simply look in that mirror and know that if you want change, we are here to support you.
Approximately; Female: 55-65kg
Male: Below 70kg
Approximately; Protein: 21 g
Carbs: 18 g (Starch/Fibrous Veg 0/100%)
Fat: 4.5 g
Approximately; Female: 65-75kg Male: 70-80kg
Approximately; Protein: 28 g
Carbs: 18 g (Starch/Fibrous Veg 0/100%)
Fat: 6 g
Approximately; Protein: 7 g
Carbs: 9 g (Starch50%/ Fibrous Veg 50%)
Fat: 1.5 g
Approximately; Female: 40-55kg
Approximately; Protein: 14 g
Carbs: 18 g (Starch75%/ Fibrous Veg 25%)
Fat: 3 g
Approximately; Female: 75-80kg Male: 80-90kg+
Approximately; Protein: 35 g
Carbs: 18 g (Starch/Fibrous Veg 0/100%) Fat: 7.5 g
Approximately; Female: 55-65kg
Male: Below 70kg
Approximately; Protein: 21 g
Carbs: 27 g (Starch/Fibrous Veg 75/25%)
Fat: 4.5 g
Approximately; Female: 65-75kg
Male: 70-80kg
Approximately; Protein: 28 g
Carbs: 36 g (Starch/Fibrous Veg 75/25%)
Fat: 6 g
Approximately; Female: 75-80kg
Male: 80-90kg+
Approximately; Protein: 35 g
Carbs: 45 g (Starch/Fibrous Veg 75/25%)
Fat: 7.5 g
A Healthy Twist
At Paradise Bali Café, we believe that eating healthy doesn’t mean sacrificing flavor. Our menu is a perfect fusion of Western comfort food and the bold, aromatic flavors of Indonesian cuisine— crafted to nourish your body while delighting your taste buds.
From our sambal matah, bursting with fresh herbs and zesty heat, to our nasi goreng, we take classic Indonesian dishes and elevate them with a nutritious twist. Craving something sweet? Our macro-friendly pancakes offer the perfect balance of indulgence and nourishment, ensuring you stay on
track with your fitness goals while enjoying every bite. By blending these two vibrant culinary traditions, we create a unique dining experience that caters to health-conscious food lovers. Whether you're fueling up after a workout or simply looking for a wholesome yet flavorful meal, Paradise Bali Café has something for everyone.
Come and experience the best of both worlds—where health meets indulgence, and where every dish is a celebration of taste and wellness!
Qualifications
• CrossFit Level 1 trainer
• AP degree in Multimedia Design
• Started CrossFit back in 2020
• PADI Staff Instructor
• English or Danish Ongoing:
• PN Level 1 Nutrition Certification
APERSONAL TRAINING
Contact to book: admin@theparadisebali.com
1 SESSION = IDR 700K
5 SESSIONS = IDR 3 MILLION
fter teaching scuba diving for a living, she hung her mermaid tail on the drying rack and decided to coach and help our community to become better and stronger versions of themselves. She’s passionate about all things crossfit, olympic weightlifting as well as strength and conditioning. If you’re looking for a coach that pushes you and sees your true potential, gives a lot of high-fives and gets you through sweaty workouts, get in touch with coach beebs.
ACCOMPLISHMENTS
• 1st place, Barong Games Masters 2024, 34-39 female, Uluwatu Collective
• 3rd place, Barong Games Dec 2022, Intermediate Team
• 3rd place, Eleiko Open Olympic Weightlifting qualifier @ Jungle Box
• 1st place, Bambu Swolemate Throwdown, Intermediate Female Team
• 2nd place, Wanderlust Christmas Competition, RX Female Team
Galungan and Kuningan
CELEBRATING THE VICTORY OF DHARMA IN BALI
Bali is renowned for its deep-rooted Hindu traditions, and among the most significant celebrations is Galungan and Kuningan, a sacred festival that marks the victory of dharma (good) over adharma (evil). This vibrant event, held every 210 days based on the Balinese Pawukon calendar, is a time for spiritual reflection, family gatherings, and elaborate offerings to honor the ancestral spirits and deities.
Galungan: The Arrival of the Ancestors
Galungan, which falls on Buda Kliwon Dungulan, symbolizes the triumph of righteousness. It is believed that on this day, the spirits of ancestors return to their family homes, and Balinese Hindus prepare to welcome them with prayers, offerings, and rituals.
In the days leading up to Galungan, villages transform into a spectacle of devotion. One of the most striking elements is the penjor—tall, curved bamboo poles decorated with coconut leaves, fruits, and flowers—that line the streets, representing prosperity and gratitude to the gods. Families prepare banten (offerings) made of colorful flowers, rice cakes, and fruits, placed at temples and shrines to express gratitude and seek blessings.
On the day of Galungan, Balinese people visit temples to pray, dressed in their finest kebaya (traditional blouse) and kamen (sarong). Homes are filled with the aroma of special dishes such as lawar (spiced minced meat and vegetables) and babi guling (Balinese roasted pig), which are shared with family and neighbors.
Kuningan: The Farewell of the Ancestors
Ten days after Galungan, Hari Raya Kuningan marks the end of the celebrations, believed to be the day when the ancestral spirits return to the spiritual realm. This festival falls on Saniscara Kliwon Kuningan and is a time for final prayers and offerings.
On this day, families prepare nasi kuning (yellow rice), a symbol of prosperity and gratitude, and offer canang sari (small floral offerings) with turmeric-dyed rice, symbolizing spiritual enlightenment. Some temples host special ceremonies, with Barong dancers performing sacred processions to bless the community.
A unique feature of Kuningan is the presence of tamiang, circular ornaments made of young coconut leaves, symbolizing protection, and endongan, small bags filled with rice and coins, representing prosperity.
A Time of Reflection and Togetherness
Galungan and Kuningan are more than just religious rituals—they are a reminder of the importance of faith, gratitude, and family bonds. For the Balinese, these celebrations reinforce the belief that goodness will always prevail, and that honoring ancestors strengthens their spiritual connection with the divine.
For visitors, experiencing Galungan and Kuningan in Bali is a chance to witness the island’s unique cultural and spiritual richness, a tradition that continues to thrive in the heart of Balinese Hinduism.
Recover Smarter with Leg Compression Thaerapy
At Paradise Bali, we believe that recovery is just as important as training. That’s why we offer leg compression therapy, a state-of-the-art solution designed to enhance circulation, reduce muscle fatigue, and accelerate recovery—helping you get back to peak performance faster.
MINUTES E
250.000
Kuta Point Jl. Bakung Sari No. 81, Kuta
Our advanced leg compression suits use dynamic air pressure to promote better blood flow and lymphatic drainage, reducing swelling and soreness after intense workouts. Whether you're a professional athlete, a fitness enthusiast, or simply pushing your limits, this cutting-edge technology helps relieve tension and improve muscle recovery, so you can train harder and recover smarter.
THE BENEFITS OF LEG COMPRESSION THERAPY:
• Speeds Up Muscle Recovery – Increases blood circulation, delivering oxygen and nutrients to tired muscles.
• Reduces Swelling & Soreness – Flushes out metabolic waste and lactic acid buildup, helping to relieve post-exercise discomfort.
• Enhances Flexibility & Performance – Supports muscle relaxation, reducing stiffness and improving mobility.
• Perfect for Athletes & Active Lifestyles – Whether you're running, cycling, lifting weights, or practicing yoga, compression therapy aids in keeping your legs fresh and strong.
At Paradise Bali, we are dedicated to providing the best recovery tools to optimize your performance and well-being. Experience the power of leg compression therapy and take your recovery to the next level. Visit us today and give your legs the care they deserve!
PARADISE
BALI YOGA TEACHER
My Name Is Made Indah Adi Anjani And People Usually Call Me Indah. I Was Born And Raised Singaraja-Bali.
I started yoga since 2010 because I had gastric reflux and insomnia due to high stress level. At first, I started to learn meditation which later lead me to learn about yoga. My teaching journey as a yoga teacher started in 2016. I took several yoga teacher trainings, such as 200hr Ananda Marga Yoga Center, 50hr trigger point, and 150hr Yin Yoga at Yin Yoga World. Moreover, I also joined many workshops, learned yoga therapy, and Thai Yoga Massage. My teaching methods based on mindfulness with full concentration. I’m happy to assist my student to enhance their strength, flexibility, and balance. Usually I teach around Denpasar, Ubud, Kuta, Jimbaran, Petitenget, Canggu and Nusa Dua. My yoga expertise are in Hatha Yoga, Vinyasa Yoga, Restorative Yoga, and Ashtanga Yoga. I can teach private and group class.
THE POWER OF GROUP CLASSES
Building Community and Accountability
STAYING MOTIVATED ON YOUR FITNESS JOURNEY CAN BE CHALLENGING, BUT GROUP CLASSES OFFER AN INCREDIBLE WAY TO STAY INSPIRED, ACCOUNTABLE, AND COMMITTED TO YOUR GOALS.
Whether you're a beginner or a seasoned fitness enthusiast, the shared energy, structured workouts, and supportive environment of group classes can make all the difference in helping you push past your limits. One of the biggest advantages of group training is the built-in motivation it provides. Exercising alongside others creates a dynamic atmosphere that encourages you to work harder than you might on your own. The sense of camaraderie and encouragement from fellow participants can be the extra push you need to complete that last rep, hold that yoga pose a little longer, or finish a high-intensity circuit strong.
At Paradise Bali, we offer a variety of group fitness classes designed to accommodate different fitness levels and goals. From the high-energy intensity of CrossFit and HIIT to the strength-building and flexibility benefits of yoga, there’s a class for everyone. Our experienced instructors provide professional guidance, ensuring that exercises are performed with proper technique to maximize results and reduce the risk of injury. Beyond
physical benefits, joining group classes fosters a sense of community. Training with like-minded individuals helps create friendships, boosts accountability, and makes workouts more enjoyable. When you’re part of a group, you’re more likely to show up consistently, stay committed, and celebrate progress together. If you’re looking for a fun, supportive, and effective way to reach your fitness goals, group classes at Paradise Bali are the perfect solution. Experience the motivation, structure, and encouragement of a team-driven workout—and discover just how powerful training in a community can be!
NATURE’S BEST-KEPT SECRETS
Beyond its famous beaches and temples, Bali is home to some of the most breathtaking hidden waterfalls, tucked away in lush jungles and remote villages. These serene spots offer a perfect escape for nature lovers and adventure seekers alike.
Tibumana Waterfall
Located in Bangli, Tibumana Waterfall is a hidden gem surrounded by tropical greenery. Its gentle cascade and clear pool create a tranquil setting, making it ideal for swimming and relaxation. The short trek through the forest adds to the enchanting experience.
Sekumpul Waterfall
Often regarded as Bali’s most beautiful waterfall, Sekumpul in North Bali consists of multiple cascades pouring down a verdant cliffside. The journey to reach it requires a trek through rice fields and river crossings, but the breathtaking view is well worth the effort.
Banyumala Twin Waterfalls
Nestled in the hills of Munduk, Banyumala offers a refreshing retreat with its twin streams flowing into a serene natural pool. The relatively easy hike through dense vegetation leads to a picturesque oasis perfect for a peaceful dip.
Tukad Cepung Waterfall
For a truly magical experience, Tukad Cepung in Tembuku is a must-visit. Hidden inside a cave-like rock formation, sunlight beams through the opening, creating a stunning visual effect. The mystical ambiance makes it one of Bali’s most Instagramworthy spots.
Exploring these hidden waterfalls allows visitors to connect with Bali’s untouched natural beauty, offering a serene contrast to the island’s more crowded attractions.
Mobility Matters
SIMPLE STRETCHES TO IMPROVE YOUR PERFORMANCE
Whether you’re lifting weights, running, or practicing yoga, incorporating targeted mobility exercises into your routine can help you move more efficiently and with greater ease.
To maximize your mobility, focus on stretching key muscle groups that play a major role in functional movement:
Mobility is a crucial yet often overlooked aspect of fitness. Having good mobility not only enhances workout performance but also helps prevent injuries and improves overall movement quality.
• Hip flexors and hamstrings: Keeping these muscles flexible enhances squatting depth, running mechanics, and overall lower-body movement. Tight hips and hamstrings can limit mobility and lead to compensations that increase injury risk.
• Shoulders and chest: Stretching these areas improves overhead movement patterns, making exercises like presses, pull-ups, and Olympic lifts more effective. It also helps counteract the effects of
Located in Tampaksiring, northeast of Ubud, Gunung Kawi dates back to the 11th century. The site features ten rock-cut shrines, or candi, carved into the cliff face, believed to be memorials for King Anak Wungsu and his queens. Visitors descend stone steps through lush rice terraces, with the Pakerisan River adding to the serene atmosphere. The surrounding landscape, filled with tropical greenery and flowing water, enhances the site’s meditative quality, making it a haven for those seeking peace and reflection.
Beyond its historical value, Gunung Kawi is considered an energy vortex, a site where Earth’s natural energies promote healing and meditation. Many believe Bali sits at the intersection of powerful ley lines, making it a spiritual haven. Visitors often report feeling a deep sense of calm and rejuvenation as they
prolonged sitting and poor posture.
• Spine and lower back: Mobility in these areas supports posture, core stability, and rotational movement, which are essential for a strong and pain-free body.
Incorporating dynamic warm-ups before workouts and static stretching or foam rolling afterward can significantly improve flexibility and range of motion. At Paradise Bali, we offer yoga and mobility-focused sessions designed to help you move better, reduce stiffness, and enhance overall performance. Prioritizing mobility doesn’t just benefit your workouts—it enhances daily movement, reduces discomfort, and promotes long-term joint health. Take the time to stretch, move with intention, and unlock your body’s full potential!
SACRED SITES AND ENERGY VORTEXES
Exploring Gunung Kawi
BALI, OFTEN CALLED THE "ISLAND OF THE GODS," IS KNOWN FOR ITS SACRED SITES AND POWERFUL ENERGY VORTEXES. ONE SUCH PLACE IS THE GUNUNG KAWI TEMPLE COMPLEX, A MYSTICAL SANCTUARY BLENDING ANCIENT HISTORY AND SPIRITUAL SIGNIFICANCE.
walk through the temple grounds. The temple embodies the Balinese belief in harmonizing the physical and spiritual worlds, with rituals and offerings reinforcing its sacredness. Balinese Hindus perform purification rituals at Gunung Kawi, using holy water to cleanse the mind and soul. Pilgrims seek blessings, meditate, and connect with the divine forces believed to inhabit the temple. The intricate carvings, stone pathways, and serene environment create a unique spiritual experience.
For those seeking a deeper connection to Bali’s spiritual heritage, Gunung Kawi offers an enchanting retreat where history, nature, and divine energy converge. Whether meditating by the river or exploring its sacred shrines, visitors leave with a renewed sense of peace and appreciation for Bali’s traditions.
Taman Inspirasi
A TRANQUIL ESCAPE IN SANUR
BALI IS HOME TO COUNTLESS NATURAL AND CULTURAL ATTRACTIONS, AND AMONG THEM IS TAMAN INSPIRASI MUNTIG SIOKAN, A SERENE RECREATIONAL PARK IN SANUR KAUH, SOUTH DENPASAR. LOCATED NEAR MERTASARI BEACH, THIS HIDDEN GEM OFFERS VISITORS A PEACEFUL RETREAT WITH A PERFECT BLEND OF NATURE, RELAXATION, AND FAMILY-FRIENDLY ACTIVITIES.
Taman Inspirasi Muntig Siokan is designed to provide a tranquil escape from the busy city life. The park is adorned with lush mangrove trees, coconut palms, and casuarina (cemara) trees, creating a soothing environment. The soft ocean breeze and stunning views make it an ideal spot for unwinding or capturing breathtaking photographs. This coastal park offers a variety of activities and facilities suitable for visitors of all ages. There are ten gazebos and traditional Balinese rice barns that provide shaded spots for relaxation while enjoying the scenic ocean views. A dedicated playground allows children to play
and explore safely. Visitors can rent canoes to paddle along the tranquil waters near the park, while camel and horse rides offer a unique experience along the coastline.
One of the main attractions of Taman Inspirasi Muntig Siokan is its natural beauty. The surrounding mangrove forests serve as a vital ecosystem, supporting marine life and offering a serene backdrop for visitors. The park is also a great location to witness the sunset, creating an unforgettable visual experience. Conveniently located just 30 minutes from Denpasar city center, the park is easily accessible for both locals and tourists.
It is open daily from 6:00 AM to 8:00 PM on weekdays and until 9:00 PM on weekends. The affordable entrance fee is Rp12,000 for adults and Rp6,000 for children, making it an excellent budget-friendly destination.
If you're looking for a peaceful retreat with a mix of nature, recreation, and culture, Taman Inspirasi Muntig Siokan is a must-visit in Sanur, Bali. Whether you're seeking a quiet place to relax, an adventure on the water, or a fun family outing, this park provides a perfect getaway from the hustle and bustle of everyday life.
YOGA TEACHER NIKKI
PARADISE BALI
Nikki is an E-RYT and Mindfulness Teacher with nearly a decade of teaching experience. She is also a licensed psychotherapist and registered children's yoga teacher. Nikki is deeply passionate about teaching her students how yoga can transform their lives both on and off the mat - taking the practice beyond the movements and applying the greater philosophy of yoga to their
everyday lives.
She teaches Hatha, Hatha Flow, Vinyasa and Restorative Yoga as well as guided mindfulness based meditation.
Come and enjoy her classes on Monday and Friday on 10.15AM till 11.15AM at Paradise Gym!
• FOR MUSCLE BUILDING: Prioritize strength training with a focus on progressive overload—gradually increasing weights, reps, or intensity over time. Compound exercises like squats, deadlifts, bench presses, and pull-ups are highly effective for muscle growth. Aim for a well-structured program with a mix of heavy lifting and moderate reps.
• FOR FAT LOSS: A balanced approach combining cardio and resistance training works best. Incorporating high-intensity interval training (HIIT), strength exercises, and steady-state cardio can help burn calories while preserving lean muscle mass. Nutrition also plays a crucial role in fat loss, so pairing your workouts with a healthy, calorie-controlled diet is essential.
• FOR ENDURANCE: If your goal is to improve cardiovascular health and stamina, focus on activities like running, cycling, swimming, or rowing. Structured aerobic training, including long-distance sessions and interval training, will enhance endurance and overall athletic performance.
HOW TO CHOOSE THE
Right Workout Plan
For Your Goals
Choosing the right workout plan is essential for achieving your fitness goals efficiently and sustainably. The key is to first define what you want to accomplish. Are you looking to build muscle, lose fat, increase endurance, or improve overall fitness? Each goal requires a unique approach, combining specific training styles and techniques.
No matter your goal, consistency is key. A workout plan should be sustainable and enjoyable to ensure long-term commitment. If you're unsure where to start, consult Paradise Bali’s expert trainers, who can design a customized fitness plan tailored to your current fitness level and specific objectives.
The best workout plan isn’t just one that looks great on paper—it’s the one you can stick to and progress with over time. Stay motivated, track your progress, and adjust your routine as needed to keep challenging yourself. Your fitness journey starts with the right plan—make it count!
Sanur, Bali, is known for its laidback atmosphere and thriving culinary scene. Among its standout spots, Shotgun Social is a lively beer garden popular among locals and tourists alike.
Located at Jalan Pantai Sindhu, Shotgun Social offers an inviting openair space for casual gatherings. Its impressive selection of 16 draft beers features both local and international craft brews. Guests can also enjoy signature cocktails and a diverse wine list.
The menu includes flavorful dishes like Peri Peri Chicken, Avocado Toast, and New Yorkstyle pizzas. Vegetarian and vegan options are also available, ensuring a diverse range of choices for all diners.
Unlike many beer gardens, Shotgun Social welcomes families with a
dedicated outdoor playground. Parents can relax while children enjoy a safe and fun space to play. Whether you're a beer enthusiast or a foodie, Shotgun Social is a top destination. With its vibrant setting, excellent drinks, and delicious food, it’s a perfect place to unwind.
Open daily from 9:00 AM to 11:00 PM, it’s a great spot to experience the friendly atmosphere of
SANUR'S ULTIMATE BEER GARDEN AND DINING SPOT
PACKED
Pizzas
Vegetarian Protein Boost Pizza
Lamb Power Pizza
Nutrition: Protein: 50.3g | Carbs: 68.1g | Fats: 50.5g |
Calories: 954.4 kcal
Fuel your workout with this Mediterranean-inspired pizza loaded with seasoned minced lamb, melted mozzarella, and tangy feta. Packed with protein and flavor, and topped with fresh herbs, it’s a hearty option for fitness lovers seeking a satisfying, high-protein meal.
Nutrition: Protein: 50.1g | Carbs: 79.5g | Fats: 33.2g |
Calories: 783.4 kcal
Packed with plant-based power, this vegetarian pizza is loaded with fresh veggies like mushrooms, broccoli, zucchini, and cherry tomatoes, plus protein-packed tempeh. Topped with mozzarella, it’s a delicious way to hit your protein goals without compromising on taste.
Chicken Margarita Performance Pizza
Nutrition: Protein: 50.1g | Carbs: 23.8g | Fats: 68.5g |
Calories: 840 kcal
For those who prefer to keep it simple and strong! This classic Margherita is loaded with a rich tomato base and melted mozzarella, providing a surprising protein punch for those looking to enjoy traditional flavors while staying protein-focused.
Protein Pizza
Nutrition: Protein: 50.5g | Carbs: 68.9g | Fats: 49.4g |
Calories: 1,014.2 kcal
Power up with this creamy, protein-rich pizza featuring a blend of premium cheeses—mozzarella, Parmesan, and tangy Gorgonzola. Topped with tender, high-protein chicken breast and a layer of smooth cooking cream, it’s the perfect choice for those looking to indulge while staying on track.
Nutrition: Protein: 50g | Carbs: 50g | Fats: 40g | Calories: 730 kcal A tropical twist for gym-goers! This high-protein Hawaiian pizza combines juicy pineapple, savory ham, and melted mozzarella, all on a tangy tomato base. A sweet and savory option that delivers a solid protein boost to keep you fueled and fit.
Overcome Gym Anxiety & Stay Consistent HOW TO
FEELING INTIMIDATED AT THE GYM IS COMPLETELY NORMAL, ESPECIALLY FOR BEGINNERS. WHETHER IT’S UNCERTAINTY ABOUT USING EQUIPMENT, COMPARING YOURSELF TO OTHERS, OR SIMPLY STEPPING INTO A NEW ENVIRONMENT, GYM ANXIETY CAN HOLD YOU BACK FROM REACHING YOUR FITNESS GOALS.
However, it’s important to remember that everyone started somewhere, and the key to overcoming this fear is to take small, manageable steps toward building confidence.
Here are a few simple strategies to help you feel more comfortable and stay consistent with your workouts:
1. Start small: Begin with basic exercises and shorter sessions to ease into your routine. Focus on bodyweight movements or light resistance training before progressing to more complex workouts. The more you show up, the more comfortable you'll become.
2. Learn the layout: Take time to familiarize yourself with the gym space, including where different machines,
free weights, and cardio areas are located. Knowing where everything is will help you feel more at ease and avoid wandering around feeling lost.
3. Ask for help: Don’t hesitate to approach trainers or staff—they're there to guide and support you. Learning proper form and how to use equipment correctly will not only boost your confidence but also prevent injuries.
At Paradise Bali, we prioritize a welcoming and supportive environment, ensuring that members of all fitness levels feel comfortable, encouraged, and empowered. Our trainers are always available to assist you, and our community-driven atmosphere makes it easy to stay motivated and engaged.
Remember, consistency is key. The more you step into the gym and focus on your own progress, the more your confidence will grow. Soon, the gym will feel like a second home, and your workouts will become a rewarding part of your routine. Take that first step—your fitness journey starts now!
Mapeed Mapeed
THE SACRED PROCESSION OF DEVOTION AND HARMONY IN BALINESE CULTURE"
Mapeed—also spelled Mepeed—is a captivating Balinese tradition that showcases the island's rich cultural heritage and deeprooted spirituality. Derived from the Balinese word "peed," meaning "to walk in line," Mapeed involves a graceful procession, primarily of women, who walk in unison to express devotion and gratitude. In the Mapeed ceremony, participants don traditional attire and carry elaborate offerings known as Gebogan—towering arrangements of fruits, flowers, and traditional cakes— balanced meticulously on their heads.
This procession is not merely a visual spectacle but a profound expression of reverence towards the divine, particularly during temple celebrations called Piodalan. The Mapeed procession embodies several layers of cultural and spiritual significance.
First, it represents devotion and gratitude, as participants express their heartfelt thanks to the Hindu deity Ida Sang Hyang Widhi Wasa, seeking blessings and harmony for their communities. Additionally, the synchronized walking of participants fosters community cohesion, reinforcing social bonds and unity. Lastly, Mapeed plays a crucial role in cultural preservation, as the adherence to traditional dress codes and rituals ensures that Balinese cultural values are passed down through generations.
Visually, Mapeed is a mesmerizing spectacle. Participants, adorned in vibrant traditional attire, move gracefully in unison, creating a living tapestry of color and rhythm. The Gebogan offerings, with their intricate designs and vibrant hues, add to the ceremony’s visual allure, making it a favorite subject for photographers and cultural enthusiasts alike. Despite the rapid modernization affecting many parts of the world, Mapeed remains a vital and cherished tradition in Bali. It continues to be practiced in various villages, especially during significant religious festivals, reflecting the island’s commitment to preserving its unique cultural identity. Mapeed stands as a testament to Bali’s enduring cultural richness and the deep spiritual connection of its people. This elegant procession not only honors the divine but also reinforces the social fabric of Balinese communities, ensuring that their traditions remain vibrant and meaningful in the contemporary world.
Pre-Workout AND Post-Workout Snacks
YOU CAN MAKE AT HOME
What you eat before and after your workout can significantly impact your performance, energy levels, and recovery. The right snacks help fuel your body for exercise and aid muscle repair afterward. The good news? You don’t need anything complicated—simple, nutrient-dense options can do the job just as well!
Pre-Workout Snacks: Fuel for Performance
A good pre-workout snack should provide easily digestible carbohydrates for quick energy and a small amount of protein or healthy fats to keep you fueled. Try these options:
• Banana with peanut butter – A great mix of carbs, healthy fats, and protein to keep you energized.
• Greek yogurt with berries – Provides protein and antioxidants to support endurance and muscle function.
• Oatmeal with honey and nuts – A slow-releasing carb source with healthy fats for sustained energy.
Post-Workout Snacks: Support Recovery
After training, your body needs protein to repair muscles and carbohydrates to replenish glycogen stores. Here are quick and effective post-workout snack ideas:
• Protein shake with almond milk – A fast-digesting protein option for muscle recovery.
• Hard-boiled eggs and whole-grain toast – A simple, protein-packed snack with healthy carbs.
• Rice cakes with tuna – Light yet rich in protein and omega-3s, great for muscle repair.
These snacks are quick, easy to prepare, and packed with essential nutrients to support your fitness goals. If you’re looking for a hassle-free alternative, Paradise Bali Café offers a variety of macro-balanced meals and snacks designed to keep you fueled and performing at your best. No matter your routine, prioritizing smart nutrition will help you train harder, recover faster, and stay on track with your goals.
EAT WELL, TRAIN SMART, AND FEEL THE DIFFERENCE!
YUSTINA
PERSONAL TRAINER
Qualifications
• Personal Trainer Certification at Rai Institute Bali 2022
• English or Bahasa
Accomplishments
• Freelance Trainer at Fit24 Sanur, Bali Indonesia
• Personal Trainer - GlanzFit Yogyakarta
• 8th place for Baliness Muscles Body building competion 2023
• 2nd place for FIF International Body building in Singapore category Bikini Fitness Model 2024
Speciality
• General Fitness
• Cardio And Weightlifting
• Strength Coaching
• Functional Training
• Training Program
Yustina Dewi Has Been Dedicated To Coaching In The Fitness Industry For 4 Years In 2024 she became a proud member of the Fitness International Federation Indonesia to support her personal trainer career, over the years she have built a solid reputation for developing fitness programs for individuals and/or small groups to help clients achieve their personal fitness goals with consistency and hard work.
• 1st place for FIF International Bodybuilding in Singapore category Women Sport Model 2024
PERSONAL TRAINING
Contact to book: admin@theparadisebali.com
1 SESSIONS = IDR 450K 10 SESSIONS = IDR 3.5 MILLION
Sari TimbulGlass Factory
WHERE ART AND NATURE UNITE IN BALI
Nestled in the serene village of Sebatu, Tegallalang, Gianyar, Sari Timbul Glass Factory is a hidden gem that showcases Bali’s rich artistic heritage. Established in 2015, this factory has gained recognition for its handcrafted glass and woodcraft products, blending traditional craftsmanship with sustainable practices. More than just a factory, it is a destination where art, nature, and culture come together.
Sari Timbul Glass Factory is dedicated to creating stunning hand-blown glass sculptures and wooden art pieces, many of which are made from reclaimed materials. Skilled artisans carefully shape molten glass, forming unique designs that sit atop intricate driftwood bases, resulting in breathtaking decor pieces that highlight the beauty of natural imperfections. This sustainable approach ensures that each artwork is not only aesthetically pleasing but also environmentally friendly.
Visitors to Sari Timbul are greeted by a magical landscape that resembles a scene from a fairy tale. The Sari Timbul Art Gallery features a lush garden adorned with vibrant flowers, pathways lined with towering plants, and artistic sculptures scattered throughout the area. A picturesque fish pond emitting vapor adds to the dreamlike ambiance, making it a perfect spot for relaxation and photography.
During a visit, guests can watch live glassblowing demonstrations, where artisans transform molten glass into elegant shapes. The art gallery and garden walks provide a tranquil escape, allowing visitors to immerse themselves in nature while admiring the intricate details of handcrafted sculptures.
A selection of handcrafted souvenirs is available, offering a chance to take home a unique piece of Bali’s artistic heritage. With its misty ponds and stunning displays, Sari Timbul also provides an excellent setting for photography enthusiasts.
Located on Jalan Kedisan Kaja, Sebatu, Tegallalang, Gianyar, Sari Timbul Glass Factory is open daily from 07:00 to 17:00 WIB. The entrance fee is IDR 25,000 for local visitors and IDR 50,000 for international visitors, which grants access to both the factory and the picturesque art gallery. For those looking to explore more of Ubud’s artistic side, Sari Timbul is often included in cultural tours alongside Cretya Ubud and Taman Dedari, offering a deeper appreciation of Bali’s traditional and contemporary art scene.
Whether you’re an art lover, a sustainability enthusiast, or simply seeking a unique travel experience, Sari Timbul Glass Factory offers a mesmerizing blend of Balinese artistry and natural beauty. A visit here is not just about admiring art—it’s about witnessing the harmonious relationship between creativity and the environment. Come and be inspired by the magic of glass and wood, and take home a piece of Bali’s artistic soul.
Stylishly designed to provide the sense of modern island living in the heart of sanur.
CENTRALLY LOCATED AT SANUR BEACHSIDE, MINUTES FROM OUR VILLAS, OUR CAFE OFFERS A DELIGHTFUL MENU OF FRESHLY BREWED COFFEE, REFRESHING DRINKS, AND MOUTHWATERING MEALS.
FOR FITNESS ENTHUSIASTS, WE ALSO FEATURE A STATE-OF-THE-ART COMMERCIAL GYM EQUIPPED WITH FITNESS CLASSES, A RECOVERY POOL, SAUNA, AND BOTH HOT AND ICE BATHS TO ELEVATE YOUR WELLNESS EXPERIENCE.
