GRAPE BUSH BCAA ICE BLAST Supplement: Paradise Bcaa Pro (Grape Bush). Roasted Beet & Chickpea Salad
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
TUESDAY FRIDAY
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
UPPER BODY
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
FRIDAY SATURDAY
RECOVERY
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.
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
Cooking,
•Eat Better, Feel Better, Live Better •
CHOOSE YOUR MEALS AFTER TRAINING AT THE CAFÉ OR HAVE THEM PREPPED AND DELIVERED FOR YOUR WEEK AHEAD. CARNIVORE, KETO, PALEO, VEGAN, VEGETARIAN, PESCATARIAN, OR JUST CLEAN AND BALANCED—WE’VE GOT IT ALL.
We prep fresh meals daily using clean, measured ingredients to match your individual goals—whether that’s weight loss, training performance, or simply the convenience of having healthy food in your fridge. Struggling with your weight or tired of restrictive diets? You’re not alone. It’s easy to get lost in online advice or fall into unsustainable routines. Paradise Meal Prep 2.0 is your solution: no guesswork, no calorie counting, no confusion—just results. If you’re unsure which meals suit your goals, book in with one of our nutritionists to help guide you on your journey.
OUR MEALS ARE:
• Weighed, measured, and cooked fresh daily
• Free of added salts, oils, and sauces—giving you full control
• Customizable by protein, starch, fibrous veg, and fat choices
• Designed to support muscle gain, weight loss, or maintenance
YOUR PROTEIN
Beef patty (100g)
250 kcal, 26g protein, 0g carbs,
IDR 40K
Salmon (100g) 208
IDR 60K
Tuna (100g) 132
IDR 40K
Almonds (10g)
58
IDR 10K
Cashews (11g)
IDR 10K
Steak (100g) 217
IDR 70K
Tempeh (140g) & Chickpea (60g) 296
IDR 20K
Avocado (33g)
IDR 10K
Sunflower & Pumpkin seeds (11g)
~ IDR 10K
Whether you’re on the go, training hard, or just want to eat better—we make it easy. Order what you want, when you want it, and we’ll do the rest.
NO MORE EXCUSES.
Change your meals. Change your results. We’re here to help you every step of the way.
ORDER NOW at the café or contact: admin@theparadisebali.com
STARCH CARBS
Potato Chips (40g)
IDR 10K Green beans (150g)
Brown rice (90g)
FIBROUS CARBS
White rice (70g)
IDR 15K
Red cabbage (240g)
IDR 35K
IDR 10K
Cauliflower (200g)
Sweet Potato Chips
Sweet Potato Mash (100g)
When it comes to nutrition, macronutrients— commonly referred to as "macros"—are the key components that provide the energy and nutrients your body needs to function optimally. These include protein, carbohydrates, and fats. Understanding how to balance these macros can significantly impact your health, fitness performance, and overall well-being.
Protein: Often hailed as the cornerstone of muscle building, protein is essential for repairing tissues, building lean muscle mass, and supporting immune function. It’s especially important after a workout to aid in muscle recovery. Excellent sources of highquality protein include chicken breast, eggs, lean cuts of beef, fish, tofu, and legumes.
Carbohydrates: These are your body’s primary source of energy, especially important if you’re active or engage in regular exercise. Rather than refined sugars, it's best to focus on complex carbohydrates that digest slowly and keep you feeling full longer. Good options include sweet potatoes, brown rice, oats, quinoa, and whole grain bread.
Fats: While often misunderstood, fats play a vital role in supporting hormone production, brain health, and long-lasting energy. The
PARADISE BALI
Carbohydrate: 27g
Understanding
Macros
BALANCING PROTEIN, CARBS, AND FATS
key is choosing healthy fats such as avocado, nuts, seeds, olive oil, and fatty fish like salmon. These fats not only nourish your body but also enhance flavor and satisfaction in meals.
Tracking your macros can help tailor your nutrition to meet your specific goals—whether you’re aiming to build muscle, lose weight, or simply maintain a balanced lifestyle. It encourages mindfulness around food choices and ensures you’re giving your body what it truly needs.
At Paradise Bali Café, we understand the importance of a balanced diet. That’s why we offer a wide variety of macro-friendly meals that take the guesswork out of healthy eating. Whether you're after a high-protein breakfast bowl, a wholesome grain salad, or a satisfying post-gym smoothie, we've got you covered—so you can enjoy delicious food while staying on track with your nutrition journey.
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.
Tucked away amidst the lush greenery and iconic rice fields of Ubud, Wedja Bali offers a serene escape for those seeking a dining experience that blends natural beauty with culinary excellence. This picturesque restaurant is more than just a place to eat—it's a peaceful retreat where guests can relax, unwind, and connect with the tranquil spirit of Bali.
From the moment you arrive, Wedja captivates with its breathtaking surroundings. The restaurant is thoughtfully designed to highlight the charm of Ubud’s natural landscape, featuring stunning views of rice paddies, a peaceful lotus pond, and carefully curated gardens. Several Instagram-worthy spots—such as the elegant Lotus Bridge, the Lotus Garden, the traditional Balinese doorway, and the signature Wedja Gapura—offer perfect backdrops for memorable photos.
The menu at Wedja Bali is a delightful fusion of traditional Balinese flavors and modern international cuisine. Using fresh, locallysourced ingredients, the chefs craft dishes that cater to a wide range of tastes. Whether you're in the mood for Indonesian classics or Western favorites, there’s something on the menu to satisfy every
Wedja Bali
A TRANQUIL DINING OASIS IN THE HEART OF UBUD
palate. For early risers, Wedja also offers a special “No Pork, No Lard” breakfast menu from 8:00 to 10:00 AM, making it an ideal spot for health-conscious diners or those with dietary preferences. Beyond its food and ambiance, what sets Wedja apart is its calming atmosphere. It’s a place where time slows down—a perfect setting for a romantic dinner, a quiet moment of reflection, or a leisurely lunch with friends. With opening hours from 10:00 AM to 10:00 PM daily, guests have the flexibility to visit at their convenience, whether for a morning coffee or an evening meal under the stars.
Located on Jl. Ambarwati No.1, MAS, Ubud, Wedja Bali is a mustvisit destination for anyone looking to enjoy delicious food, immerse themselves in nature, and experience the warm hospitality that Bali is known for.
PARADISE BALI
YOGA TEACHER
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!
Sampi Gerumbungan
Unlike the well-known Karapan Sapi in Madura or Makepung in Jembrana, which highlight the speed and power of the bulls, Sampi Gerumbungan focuses more on beauty, harmony, and elegance. It emphasizes the graceful movements and proud posture of the bulls, making it a unique spectacle rooted in Balinese aesthetics. According to Ketut Susila, Head of the Pasupala Sampi Gerumbungan Group in Lemukih Village, not just any bull can participate in this tradition. There are three main criteria: an elegant gait, a raised neck, and a curved, upright tail.
Interestingly, these traits are typically present from birth. The care given to these bulls is also special. Each morning, the bulls are sunbathed and bathed daily. To keep them calm and tame, their tails are gently stroked every day. This meticulous care reflects the deep respect for animals in Balinese agricultural traditions. The word sampi means "bull," and gerumbungan refers to a large bell hung around the bull's neck. Historically, Sampi Gerumbungan
Sampi Gerumbungan is a unique and culturally rich tradition from Buleleng, Bali. It originated as a form of gratitude expressed by local farmers for bountiful harvests. Over time, this meaningful practice has evolved into a captivating cultural attraction, drawing the attention of both locals and tourists alike.
was held as part of a ritual to fulfill a sesangi (sacred vow) when farmers enjoyed a successful harvest. Today, the tradition is presented in the form of a competition, judged on several aspects such as the type of bull, decorative accessories, harmony of movements, and the skill of the jockey controlling the bulls.
Sampi Gerumbungan is usually held at the village field in Kaliasem, Banjar District, just a short distance from the famous Lovina Beach. It takes place on Sundays during August, from 8:00 to 10:00 AM. The tradition has become part of local festivals, such as the Lovina Festival 2023, and offers a unique glimpse into Buleleng’s cultural life. During the event, a pair of strong male bulls is adorned with large bells and decorative accessories. They are connected to a wooden frame called uga, which supports a three-meterlong beam. At the end of this beam stands a jockey, who controls the bulls throughout the show. Tourists are even welcome to try being a jockey themselves, guided by the bull owners—an experience that blends
adventure with cultural appreciation. Sampi Gerumbungan is more than a cultural performance—it’s a reflection of Balinese values, aesthetics, and gratitude toward nature. Preserving this tradition means honoring the local wisdom of northern Bali and offering visitors a rare and meaningful cultural experience.
Photo: nuansagiri.com
Photo: nuansagiri.com
Photo: tatkala.co
Science Behind THE Rest Days
WHY YOUR BODY NEEDS THEM
In the world of fitness, it's easy to get caught up in the “more is better” mindset. But the truth is, rest days are an essential part of progress—not a pause in it. Giving your body time to recover is just as important as the workouts themselves, and skipping rest can actually slow your results or lead to injury.
When you exercise, especially during strength or high-intensity workouts, you’re putting stress on your muscles. This is a good stress, but your body needs time to repair the microscopic tears in muscle fibers, rebuild stronger tissue, and restore energy levels. Without proper rest, you risk overtraining, which can lead to fatigue, decreased performance, hormonal imbalances, and a higher risk of injury. Incorporating active recovery into your rest days can enhance the healing process without putting extra strain on your body.
Gentle movement like:
• Yoga – Helps increase flexibility, reduce stress, and promote circulation
• Stretching – Aids in muscle relaxation and prevents stiffness
• Walking or light swimming – Boosts blood flow and keeps you moving without overexertion
At Paradise Bali, we believe that recovery should feel just as rewarding as a workout. That’s why we offer saunas and plunge pools, perfect for reducing muscle soreness, boosting circulation, and supporting deep
Jukut Ares
A UNIQUE BALINESE SOUP FROM THE HEART OF TRADITION
When it comes to Balinese cuisine, most people immediately think of rich dishes like babi guling or sate lilit. However, hidden within the daily lives and ceremonies of Bali is a humble yet meaningful dish called Jukut Ares.
This traditional soup is made from the soft inner trunk of a young banana tree. Instead of the fruit, Balinese cooks harvest the tender pith, slice it thinly, and simmer it slowly in a flavorful broth with rich spices. Sometimes chicken, duck, or pork is added, depending on the occasion. The result is a light, slightly sweet, earthy soup with a uniquely tender and crunchy texture.
relaxation. Whether you're unwinding after a tough week or preparing your body for the next session, our facilities are designed to help you recover with intention. Remember, rest isn’t a setback—it’s part of the strategy. Progress doesn’t only happen when you're lifting weights or doing sprints; it happens when your body has the space to heal, rebuild, and grow stronger. So listen to your body, honor your limits, and embrace the rest you deserve.
Jukut Ares holds deep cultural significance. It is tied to life cycle ceremonies such as otonan (birthdays), metatah (tooth-filing), and ngaben (cremations). After ceremonies where animals are sacrificed, families traditionally prepare Jukut Ares to honor the offering, ensuring nothing is wasted. The dish symbolizes gratitude, respect for nature, and togetherness — values deeply rooted in Balinese life.
The key ingredients for
Jukut Ares include sliced young banana trunk, bumbu gede (a spice paste made from garlic, shallots, turmeric, ginger, galangal, candlenuts, chili, and shrimp paste), aromatic leaves like daun salam (Indonesian bay leaf) and lemongrass, with a touch of salt, palm sugar, and sometimes coconut milk. These simple ingredients reflect the Balinese connection to the land. Today, Jukut Ares remains a beloved dish, served in traditional homes and ceremonies across Bali, a delicious and heartfelt expression of the island’s rich cultural heritage.
What is Selonding?
ANCIENT SACRED MUSIC OF BALI
Selonding
Bali’s rich musical traditions are world-renowned, and among the island’s most sacred and ancient sounds is the resonant music of the Selonding. Deeply tied to ritual and heritage, Selonding occupies a special place in the heart of Balinese culture — a connection to a spiritual and artistic past that continues to live today.
Selonding refers to a set of gamelan instruments made traditionally of iron or steel — unlike most Balinese gamelan ensembles, which are crafted from bronze. The instruments are typically metallophones, each consisting of thick iron bars suspended over bamboo or wooden resonators. When struck with a wooden mallet, they produce a deep, hypnotic tone that is both solemn and mesmerizing. The Selonding ensemble can vary in size but usually includes several keyed instruments and sometimes a small gong. Its repertoire tends to be slow, meditative, and highly structured, reflecting its sacred origins.
A Sacred Legacy
Historically, Selonding music was reserved for rituals and temple ceremonies, particularly within Bali’s ancient villages and noble houses. It is considered so holy that, in many traditions, only selected individuals — often from the Brahmana (priest) or Ksatria (noble) caste — were allowed to play it. The act of playing Selonding was itself a form of devotion, believed to invite divine presence during sacred ceremonies. Some Balinese legends trace Selonding back to Bali’s earliest kingdoms, suggesting that the instruments have been played
for more than a thousand years. Each village or temple that maintains a Selonding set often regards it as an irreplaceable heirloom, protected by generations of custodians.
The Heart of Tenganan
The village of Tenganan Pegringsingan in East Bali is one of the best-known guardians of the Selonding tradition. As one of Bali’s oldest and most conservative communities — often associated with the indigenous Bali Aga culture — Tenganan treats Selonding not just as music but as a living part of their spiritual and social fabric. Their ceremonies, especially during festivals like Usaba Sambah, feature Selonding music performed with deep ritualistic significance.
Selonding Today
In modern Bali, efforts have been made to preserve and even revive Selonding music beyond temple walls. Some contemporary composers have experimented with the instruments' haunting tones, blending them into new compositions and performances. Still, the essence of Selonding remains firmly rooted in its sacred context. For those fortunate enough to hear it, the music of Selonding offers a rare and profound experience — a bridge between Bali’s timeless spirituality and its vibrant, living culture.
Le Sanur Croissant.
Le Croissant is a charming French bakery located in Sanur, Bali, beloved for its freshly baked pastries, artisanal breads, and cozy European-style atmosphere.
True to its name, Le Croissant specializes in buttery, flaky croissants that many consider the best in Sanur — if not in all of Bali. The bakery also serves a variety
of French classics like pain au chocolat, almond croissants, eclairs, baguettes, and quiches. Beyond pastries, Le Croissant offers excellent coffee, sandwiches, and light breakfast and brunch options. The setting is casual and friendly, making it a favorite spot for both locals, expats, and tourists looking for a relaxing morning or an afternoon treat. Its popularity lies in its authentic taste — the pastries are made using high-quality ingredients and traditional techniques, giving visitors a genuine taste of France right in tropical Bali. If you’re a fan of European-style bakeries, Le Croissant is definitely an iconic stop in Sanur for a sweet (or savory) break.
THE
Staying Hydrated
WHY WATER IS YOUR BEST WORKOUT PARTNER
WHEN IT COMES TO FITNESS AND WELLNESS, WATER IS THE ULTIMATE UNSUNG HERO. STAYING PROPERLY HYDRATED ISN’T JUST A RECOMMENDATION — IT’S A FOUNDATIONAL PART OF PERFORMANCE, RECOVERY, AND OVERALL WELL-BEING. AT PARADISE BALI, WE EMPHASIZE HYDRATION AS A KEY PART OF EVERY TRAINING ROUTINE.
Hydration is crucial for optimal performance. Even mild dehydration can cause fatigue, muscle cramps, dizziness, and reduced strength. It can also impair focus, coordination, and endurance — all of which can limit your progress in the gym or during outdoor training sessions. Whether you're lifting, running, or flowing through yoga, your body relies on water to regulate temperature, transport nutrients, and flush out toxins.
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
BOOTY BANDS
WE HAVE LIMITED STOCK AVAILABLE SO GRAB A PAIR AT RECEPTION ASAP BEFORE WE SELL OUT, ONLY 350K!
That’s why it’s important to drink water consistently throughout the day, not just during your workouts. Aim to sip before, during, and after exercise. If you're training in Bali’s tropical heat or engaging in long, high-intensity sessions, it’s also smart to add electrolytes to replenish sodium, potassium, and magnesium — key minerals lost through sweat.
To support your hydration journey, Paradise Bali provides
accessible hydration stations at our facilities. Fill up your bottle anytime and keep your body energized, alert, and performing at its best. It’s one of the simplest, most effective ways to care for your body — and it’s free!
So next time you train, remember: water isn’t just a drink — it’s your best workout partner. Stay hydrated, stay strong, and stay committed to your health goals.
Contact to book: admin@theparadisebali.com
1 SESSION = IDR 700K
5 SESSIONS = IDR 3 MILLION
After 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
SOME OF THE ESSENTIAL BODYWEIGHT MOVEMENTS INCLUDE:
• Push-ups – Great for building upper body and core strength.
• Squats – Improve lower-body strength and support functional movement.
• Planks – Strengthen the core, shoulders, and glutes while improving posture and stability.
• Lunges, glute bridges, and mountain climbers – Excellent for dynamic strength and cardio endurance.
The key to success with bodyweight training is mastering technique before adding intensity. Quality over quantity. Once you’ve nailed the basics, you can progress by:
• Increasing reps or sets
• Slowing down movements to build time under tension
• Trying more challenging variations (e.g., diamond push-ups, single-leg squats)
• Incorporating flows and circuits for cardio conditioning
At Paradise Bali, our functional training area offers the perfect space to explore bodyweight workouts in a supportive and motivating environment. With guidance from our expert trainers, you’ll learn
MASTERING THE BASICS OF Bodyweight Training
When it comes to starting your fitness journey, bodyweight training is one of the most effective— and accessible—ways to build strength, improve mobility, and boost confidence. No fancy equipment needed. No gym membership required. Just your body, your breath, and a commitment to move. Ideal for beginners and seasoned athletes alike, bodyweight exercises help develop a strong foundation of movement and control. They teach you how to engage the right muscles, maintain proper alignment, and move with intention. And the best part? You can do them anytime, anywhere—from your living room to the beach.
how to move correctly, avoid injury, and gradually push your limits—all while having fun. Whether your goal is to tone up, build endurance, or lay the groundwork for more advanced strength training, bodyweight exercises are a smart, sustainable way to reach your fitness goals. Start where you are, use what you have, and let your body become your most powerful tool.
Indulge in the ultimate beachfront picnic experience. The perfect recipe for love and romance or relaxation with friends.
GRAZING BOARDS
A SACRED DANCE OF PROTECTION FROM BALI
Amid Bali’s vibrant cultural heritage lies a sacred tradition that embodies the island’s spiritual connection with the unseen world. This tradition is the Sanghyang Dedari, a trance dance ritual believed to protect communities from harm and misfortune.
The Sanghyang Dedari dance predates Hindu influences in Bali and is thought to stem from ancient animistic beliefs practiced in the island’s mountainous regions. The term "Sanghyang" refers to a holy or divine spirit, while "Dedari" means celestial maidens or nymphs. This sacred performance is essentially a medium for inviting spiritual beings to temporarily inhabit the dancers’ bodies. The purpose of the ritual is to cleanse and safeguard the community—particularly during times of crisis like outbreaks or natural disasters. It is not just a performance but a form of spiritual intervention.
Typically, the dance involves two or more young girls who have not yet reached puberty, as they are considered to be in a pure state. Dressed in white to symbolize this purity, the girls undergo a purification ritual before the dance begins. During this ceremony, a group of women known as the juru kidung chants sacred songs and incantations to invite the spirits to descend. Once the spirits are believed to have entered the dancers, the girls enter a trance-like state. They perform choreographed movements—often without touching the ground—led purely by the force believed to possess them. The
ROLLER FOAM YOGA
ONLY 150K. AVAILABLE AT RECEPTION NOW.
FOUR WAY STRECTH!
Work out better in our new merch, FOUR WAY STRECTH! UNLIMITED STOCK so come get it before it runs out! Only 500K. Available at reception now.
dancers sometimes travel from house to house or around the village, spiritually cleansing the area and casting away negative forces. The performance concludes with holy water being sprinkled and flowers distributed to spectators, which are believed to offer spiritual protection. Sanghyang Dedari is not just an art form—it’s a vital part of Balinese spiritual life. It is often performed during times of illness, famine, or disaster, when the community feels a need for divine intervention. The dance serves as a symbolic shield against harmful spirits.
In recognition of its cultural importance, UNESCO included Sanghyang Dedari in the “Representative List of the Intangible Cultural Heritage of Humanity” in 2015, alongside two other traditional Balinese dances. Today, Sanghyang Dedari faces the challenge of balancing authenticity with growing public interest. In some places, the ritual has been adapted for tourists and performed regularly at cultural venues such as Ubud Palace. While
this helps promote awareness, it sometimes comes at the cost of the ritual’s original spiritual context.
However, in traditional villages like Geriana Kauh, the dance is still performed with deep respect for its sacred origins. There, it’s held only at specific times—such as when rice fields begin to flower—and serves its original purpose as a protective ritual. The village even has a dedicated museum, the Giri Amertha Sanghyang Dedari Museum, which documents and preserves the knowledge surrounding the tradition.
Sanghyang Dedari is more than a dance—it’s a spiritual legacy that reflects the Balinese belief in harmony between humans, nature, and the divine. Preserving it ensures that future generations inherit not only the movements and melodies, but also the sacred values it represents.
& Beyond
Functional HIIT for Beginners & Beyond
In today's fast-paced world, finding fitness can be a challenge. That’s where Intensity Interval Training (HIIT) comes workout method designed for maximum in minimum time. HIIT combines short, bursts of activity with brief recovery keeping your heart rate elevated metabolism revved long after the workout ends.
But what makes Functional HIIT even more powerful is its focus on practical, everyday movements. Instead of isolating individual muscles, functional HIIT engages the entire body through movements like squats, lunges, push-ups, burpees, and kettlebell swings. These are movements we naturally perform in daily life, such as bending, lifting, twisting, and reaching. The result? A workout that not only strengthens your muscles but also improves your mobility, flexibility, coordination, and overall physical resilience.
FUNCTIONAL HIIT IS ESPECIALLY BENEFICIAL FOR:
• Beginners, because it offers a foundation of basic, safe movements that can be gradually intensified.
• Busy professionals, thanks to its efficiency—most sessions last only 30–45 minutes but deliver full-body results.
• Athletes and fitness enthusiasts, as it can be tailored with advanced variations and heavier loads for continual progress.
At Paradise Bali, our Functional HIIT classes are thoughtfully designed to be inclusive, motivating, and scalable. Each class encourages participants to move with intention, focus on form, and challenge their limits in a supportive environment. Whether you're stepping into your first fitness class or looking to push your current routine to the next level, our trainers provide personalized guidance to help you get the most out of every session. Beyond the physical benefits, Functional HIIT also supports mental wellness. The intensity of the workout promotes the release of endorphins—those feel-good hormones—helping to reduce stress, boost mood, and enhance overall mental clarity. In just a few weeks, you’ll notice increased energy, better posture, improved balance, and a greater sense of body awareness. Most importantly, you’ll feel stronger, more capable, and more confident in your daily life.
Ngelawang
A Living Balinese Tradition of Ritual and Protection
IN THE HEART OF BALI’S VIBRANT CULTURE LIES A SACRED TRADITION THAT BLENDS SPIRITUALITY, PERFORMANCE, AND COMMUNITY—NGELAWANG. FAR MORE THAN A MERE CULTURAL SHOW, NGELAWANG IS A SPIRITUAL PROCESSION ROOTED IN ANCIENT BELIEF SYSTEMS, PERFORMED TO WARD OFF EVIL FORCES AND RESTORE HARMONY WITHIN THE ENVIRONMENT.
A Door-to-Door Ritual of Cleansing
The term Ngelawang is derived from the Balinese word lawang, meaning “door.” As the name suggests, this ritual involves a mobile performance that travels from one household to another. Performed predominantly by children or young villagers, the procession features a sacred Barong—a mythical creature symbolizing good energy—accompanied by the rhythmic clanging of gamelan music.
At each stop, the Barong enters the courtyard to perform a spiritual dance. The families offer canang sari (floral offerings), and in return, the Barong’s presence is believed to cleanse the space of negative energy and bring blessings.
Spiritual Symbolism: Barong and Balance
In Balinese Hindu cosmology, the world is governed by a constant balance between two opposing forces: Barong, the protector spirit, and Rangda, the symbol of chaos and destruction. Ngelawang reflects this duality and the ongoing effort to preserve harmony (Rwa Bhineda). Originally, the Barong was considered so sacred that only priests or temple attendants could perform with it. Over time, Ngelawang became more accessible to the public, especially during key festivals like Galungan and Kuningan, while still retaining its spiritual essence.
Cultural Significance Beyond Performance
Ngelawang serves as a powerful educational and cultural tool. By involving youth in the performance, the tradition ensures that
spiritual values, artistic expression, and communal bonds are passed down through generations. It also strengthens neighborhood ties, as each household plays a role in welcoming the procession. Beyond its artistic allure, the ritual is deeply protective and symbolic— an appeal to divine forces to guard the community against misfortune, illness, and invisible threats.
A Tradition That Adapts and Endures
While Ngelawang has become more festive and inclusive over time, efforts are still made in many Balinese villages to preserve its sacred origins. Some communities
perform Ngelawang only within temple grounds, while others allow it to travel the village under strict ceremonial guidelines. Today, Ngelawang stands as a testament to Bali’s ability to blend ancient spirituality with communal celebration, creating a vibrant and living tradition that resonates across generations.
For those visiting Bali or seeking to understand the island’s rich spiritual culture, witnessing a Ngelawang performance offers not just a spectacle—but a glimpse into the soul of a community deeply rooted in tradition, belief, and harmony.
Fuel Your Gains
SUPPLEMENTS AT PARADISE BALI
YOUR FITNESS JOURNEY DOESN’T END WHEN YOU STEP OUT OF THE GYM — IT CONTINUES WITH HOW YOU RECOVER, REFUEL, AND REBUILD. AT PARADISE BALI, WE UNDERSTAND THAT PROPER NUTRITION AND SUPPLEMENTATION ARE ESSENTIAL TO UNLOCKING YOUR FULL POTENTIAL.
That’s why we offer a carefully curated selection of highquality supplements designed to help you push further and recover faster. From premium whey and plant-based protein powders to essential BCAAs (branched-chain amino acids) and advanced recovery blends, our products are selected to support muscle growth, endurance, and post-workout repair. Whether you’re aiming to gain lean muscle, improve athletic performance, or simply stay energized throughout your day, we’ve got the right fuel for you.
All supplements are conveniently available at the Paradise Bali Café, so you can grab your post-workout shake or stock up on essentials without missing a beat. Our friendly staff can also guide you in choosing the right products based on your fitness goals and dietary needs. Stay consistent. Stay nourished. Fuel your gains the smart way — with trusted supplements that align with your lifestyle and performance goals. Because at Paradise Bali, we’re here to help you train harder, recover smarter, and live stronger.
Kwangen
A SACRED FRAGRANCE OF DEVOTION IN BALINESE HINDU RITUALS
In the heart of every Balinese Hindu ritual lies a series of intricate offerings, each element infused with symbolism and spiritual intent. Among these is Kwangen, a small yet profound offering that represents purity, devotion, and the divine fragrance of prayer.
Though simple in appearance, Kwangen carries layers of philosophical meaning rooted in Hindu cosmology and Balinese cultural heritage. It is not merely a ritual item—it is a tool for spiritual connection, a symbolic vessel that brings humans closer to the divine. The term Kwangen comes from the Old Javanese word "wangi", meaning fragrant. As its name suggests, Kwangen is intended to spiritually perfume a space, purifying it in preparation for divine presence. It is used widely in
Panca Yadnya (the five types of sacred offerings in Hinduism) and is often placed in sacred spaces, at temple altars, or even on the body during certain ceremonies. Its design resembles a small cone or bud, crafted from natural materials, and carefully assembled with symbolic intent.
Elements of Kwangen and Their Meanings
Each component of the Kwangen is chosen not for appearance alone, but for its spiritual significance:
1. KOJONG (BANANA LEAF CONE)
Shaped like a pointed bud with an open top, the kojong symbolizes Ardha Candra (the crescent moon) and Windhu (cosmic unity). Its structure represents the Windu symbol, a sacred cosmological form that symbolizes the union between the material and spiritual worlds.
2. PIS BOLONG (CHINESE COIN)
Placed inside the kojong, the coin symbolizes Windhu and is believed to represent a token of completeness. It acts as a spiritual payment or balancing tool to ensure that the offerings are whole and sincere.
3. PLAWA (FRAGRANT LEAVES)
Leaves such as kemuning or pandan are included to represent peace, clarity of mind, and the spiritual freshness needed when making an offering.
4. POROSAN SILIH ASIH
This pair of betel leaves, with a bit of areca nut and lime in between, symbolizes the balance of male and female energy—Purusha and Pradana. It also represents the intimate connection between the soul and the divine.
5. SAMPIAN AND FRAGRANT FLOWERS
Decorative elements made from young coconut leaves and filled with fragrant blooms such as sandang (cananga), kenanga, or frangipani, symbolizing devotion, love, and beauty in the eyes of the gods.
Each flower is placed intentionally, and the entire Kwangen is arranged according to direction and purpose, sometimes facing east or west depending on the specific ceremony. Kwangen is not just decorative—it is spiritually active. It is used in cleansing rituals, temple ceremonies, and personal offerings. In many rituals, Kwangen is placed in various parts of the body (hands, chest, head) to symbolically cleanse and prepare the soul. The Balinese believe that Kwangen represents Omkara, the cosmic sound or vibration of God. Through Kwangen, the devotee is inviting the divine presence, expressing love, and establishing sacredness in space and spirit. In a world where spiritual rituals often become routine, Kwangen serves as a reminder of sacred intention. It embodies a philosophy where nature, beauty, and devotion come together. Its fragrance is not just from the flowers—it is the fragrance of a sincere heart. Through Kwangen, the Balinese show us that the path to the divine does not require grandeur— only purity, balance, and heartfelt devotion.
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
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.
