Souvlaki Platter
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
5
1
• class Program •
GYM MEMBERSHIP
1 WEEK : IDR 660,000
SCHEDULE
- 18:00
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!
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. 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 highintensity, 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
Cleaning.
PARADISE MEAL PREP 2.0
•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
IDR 40K
Salmon (100g) 208
IDR 60K
Tuna (100g)
IDR 40K
Almonds (10g) 58
IDR 10K
Cashews (11g)
IDR 10K
Steak (100g) 217
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)
Brown rice (90g)
IDR 10K White rice (70g)
IDR 15K
FIBROUS CARBS
Red cabbage (240g)
IDR 35K
Potato Mash
Cauliflower
Sweet Potato Chips
Sweet Potato Mash
Mekere-kere
Sacred Ritual Combat in Tenganan Pegringsingan
Nestled in the heart of East Bali, the ancient village of Tenganan Pegringsingan is home to one of the island’s most unique and sacred traditions: Mekere-kere, also known as Perang Pandan.
More than a physical contest, this ritual combat represents a profound spiritual offering, a cultural legacy passed down through generations, and a powerful testament to the unwavering identity of the Bali Aga people—descendants of Bali’s original inhabitants who continue to uphold age-old customs with remarkable resilience.
Honoring the God of War
Mekere-kere is held annually during the Usaba Sambah festival, a month-long celebration that typically takes place in June or July. This vibrant event is dedicated to Dewa Indra, the Hindu god of war, who symbolizes valor, justice, and protection. Through the ritual, villagers pay homage to their ancestral warrior spirit and reenact the mythical battle between Indra and the malevolent demon king Maya Denawa, who once dared to ban religious worship on the island. By engaging in this sacred duel, the men of Tenganan not only express physical bravery but also affirm their spiritual devotion and unbroken connection to divine forces.
A Ritual of Bravery and Brotherhood
The heart of Mekere-kere lies in its dramatic yet disciplined combat. Young men from the village, often in their teens and early twenties, step into the arena armed with bundles of thorny pandanus leaves—their spiked edges capable of causing painful scratches. Opponents clash in quick, intense bouts, using woven rattan shields to deflect blows. Although injuries are common, the ritual is never about hostility or vengeance. Instead, it is governed by deep mutual respect and a shared understanding that blood shed during the fight is a sacred offering, a tangible sign of courage and masculinity.
The combatants wear traditional kamen (sarongs) and are usually bare-chested, evoking the image of ancient Balinese warriors. The arena resonates with the rhythms of gamelan selonding, an iron-keyed gamelan ensemble unique to Bali Aga villages, adding
a ceremonial depth to the battle. Village elders and priests closely oversee the proceedings, ensuring that the ritual remains true to its spiritual roots and free from modern-day distortions.
Healing with Tradition
Once the fighting ends, the warriors are not left to their wounds. Instead, the community gathers to administer traditional herbal medicine, most notably turmeric, known for its antiseptic and anti-inflammatory properties. Elders and healers gently treat the scratches with a sacred mixture of herbs, symbolizing not only physical recovery but also the restoration of spiritual balance. This communal act of healing serves as a powerful metaphor for unity, reminding all involved that strength and compassion are two sides of the same cultural coin.
Preserving Culture with Pride
For the people of Tenganan Pegringsingan, Mekere-kere is not a staged performance—it is a solemn cultural obligation. While the ritual has drawn growing interest from tourists, anthropologists, and cultural observers, the villagers continue to preserve its essence with great pride and vigilance. Visitors are welcome, but they are expected to observe respectfully and understand that this is not a show—it is a living tradition, a sacred legacy carried forward by a close-knit community.
In a rapidly modernizing world, the continuation of Mekere-kere is a powerful reminder that in Tenganan, tradition is not just remembered—it is lived, revered, and fiercely protected.
Tulamben Festival
CELEBRATING THE DEPTHS OF CULTURE
The Tulamben Festival is a vibrant celebration held in the coastal village of Tulamben, located in the Kubu subdistrict, Karangasem, Bali. Known internationally as a world-class diving destination—especially for the famed USAT Liberty shipwreck— Tulamben embraces its marine heritage through this annual festival that blends ocean tourism with cultural tradition.
The festival serves as a community initiative to promote marine tourism, environmental consciousness, and Balinese cultural pride. Organized by local authorities and supported by tourism stakeholders, the Tulamben Festival typically takes place around mid-year. It aims to showcase how a small fishing village can harmoniously connect its natural marine riches with its unique cultural identity. Marine-themed activities form the heart of the festival. Visitors can participate in underwater photography contests, guided dive tours, and snorkeling excursions to explore coral reefs and marine life. Environmental efforts such as beach clean-ups and coral conservation campaigns are also integral parts of the event, reflecting the community’s commitment to protecting the marine ecosystem while encouraging responsible tourism.
Beyond the ocean, the festival features a colorful array of traditional performances. Local youth present sacred dances like Rejang, Baris, and Joged Bumbung, accompanied by the rhythmic sounds of gamelan. Cultural parades, exhibitions, and storytelling sessions add depth to the experience, reinforcing the region’s dedication to preserving and sharing its ancestral heritage. Culinary and creative showcases also attract many visitors. Food stalls offer local seafood dishes and traditional Balinese fare, while cooking demonstrations highlight time-honored recipes and methods. Artisans display handmade crafts and woven textiles, providing a platform for local creativity and supporting the village’s small businesses and economy.
More than just a festival, Tulamben’s celebration acts as a tool for education and empowerment. Environmental organizations, dive operators, and schools often collaborate in workshops and discussions about ocean conservation and climate change, fostering awareness among residents and tourists alike. In essence, the Tulamben Festival is a beautiful blend of natural wonder and cultural expression. It not only promotes the region as a diving haven but also upholds the values of sustainability, community, and tradition. Through this annual celebration, Tulamben continues to inspire both locals and visitors to embrace the future while preserving the soul of the village.
Kuta Point Jl. Bakung Sari No. 81, Kuta
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Qualifications
Ongoing:
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MEET BEEBS (Bibi)
our Danish viking & coach!
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.
How to
BUILD CONFIDENCE IN THE FREE WEIGHTS AREA
For many beginners, the free weights area at the gym can feel overwhelming— filled with heavy plates, unfamiliar equipment, and experienced lifters who seem to know exactly what they’re doing. But don’t let that intimidation stop you. The free weights zone is one of the most effective places to build strength, develop coordination, and take your fitness to the next level. With the right approach, you can feel confident and empowered every time you step in.
PERSONAL TRAINING
Contact to book: admin@theparadisebali.com
1 SESSION = IDR 700K
5 SESSIONS = IDR 3 MILLION
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
The key is to start simple and smart. Begin with lighter weights that allow you to focus on proper technique rather than how much you're lifting. Mastering your form early on is critical— not just for safety, but also for building a solid foundation that will support heavier lifts in the future. Practicing essential movements like squats, deadlifts, bench presses, shoulder presses, and rows will help you develop full-body strength and functional stability. Don’t be afraid to ask for help. Working with a qualified trainer can make a huge difference in your progress and confidence. A coach can teach you correct form, create a structured plan tailored to your goals, and offer real-time feedback to help you avoid injury and improve faster. At Paradise Bali, we foster an inclusive and encouraging training environment. Our expert trainers are always available to guide you, whether you're brand new to free weights or looking to level up your strength training. You'll never have to worry about feeling out of place—we're here to make sure you
feel supported and capable every step of the way. Remember, everyone starts somewhere. With patience, practice, and the right mindset, the free weights area can become one of your favorite parts of the gym—a space where real transformation begins.
FROM BEGINNER TO
HOW TO Transition Intermediate Workouts
Once you've built a solid foundation with beginner workouts, it's natural—and important—to begin progressing toward an intermediate level. This transition not only challenges your body in new ways but also helps prevent plateaus and keeps your fitness journey engaging.
The first step in moving to intermediate workouts is increasing the intensity of your sessions. This doesn’t mean pushing to exhaustion every time, but rather making smart adjustments such as adding more weight, shortening your rest periods, or increasing the number of repetitions and sets. Even small changes in these variables can significantly enhance your strength and endurance over time. Next, begin incorporating compound lifts into your routine. Unlike isolation exercises, compound movements like squats, deadlifts, bench presses, and pull-ups engage multiple muscle groups at once, allowing for more efficient workouts and greater functional strength gains. These exercises also activate your core and require coordination, helping to improve overall athletic performance.
It’s also a great time to explore more structured or specialized classes. At Paradise Bali, for instance, you can level up by joining their CrossFit sessions, functional training, or strength and conditioning programs. These classes are designed to push your limits while still providing guidance to ensure proper technique and safety. Throughout this transition, always prioritize good form and recovery. As the intensity of your workouts increases, so does the need for effective rest, stretching, and proper nutrition. Listening to your body is key—pushing yourself should never come at the expense of injury. Progression is essential not just for physical gains, but also for mental motivation. By embracing new challenges and gradually stepping out of your comfort zone, you’ll continue to grow stronger, more confident, and better equipped to meet your long-term fitness goals.
For most people, especially those who eat a varied diet, whole food sources like chicken, eggs, fish, tofu, lentils, and dairy provide more than enough protein. These foods not only deliver high-quality protein but also offer important vitamins, minerals, and other nutrients that supplements can’t fully replicate. That’s why whole foods should always be your primary source of nutrition.
However, protein supplements can offer convenience, especially for those with busy schedules, increased physical demands, or specific dietary needs. After a tough workout, for example, a quick protein shake can help jumpstart muscle recovery and prevent muscle breakdown—particularly if you're unable to eat a full meal right away. Supplements like whey, casein, or plant-based proteins (such as pea, soy, or rice) are all popular choices. Each has its own benefits— whey digests quickly, while casein offers a slower release of amino acids, and plant-based options cater to vegan or dairy-sensitive individuals.
At Paradise Bali Café, we make it easy to support your goals without sacrificing flavor. Our menu includes a variety of protein-rich shakes, smoothie bowls, and post-workout snacks, all made with highquality ingredients. Whether you’re refueling after a training session or just looking for a tasty and nourishing boost, our café options are designed to complement your active lifestyle.
In the end, protein supplements are a tool—not a requirement. Focus on whole foods first, and use supplements when they genuinely add value to your routine.
Paradise Sports BALI 24 JERSEY
Work out better in our new merch Men and Female available as a muscle-tee in black, blue, white and pink.
UNLIMITED STOCK so come get it before it runs out!
Only 250K. Available at reception now.
Protein Supplements
DO YOU REALLY NEED THEM?
When it comes to building muscle, supporting recovery, or simply maintaining a balanced diet, protein plays a vital role. But with so many powders, shakes, and bars on the market, it’s easy to wonder—do you really need protein supplements? The short answer is: not necessarily, but they can be helpful depending on your lifestyle and goals.
PARADISE
GYMNASTICS GRIPS
UNLIMITED STOCK SO COME GET IT BEFORE IT RUNS OUT!
ONLY 550K, AVAILABLE AT RECEPTION.
IN Fitness & Recovery The Role of Sleep
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.
In the pursuit of fitness, many people focus on training hard and eating clean—but often overlook one of the most crucial elements of physical and mental performance: sleep. Quality sleep is not just about feeling rested; it’s a biological necessity for muscle recovery, hormonal balance, and overall athletic progress.
During deep sleep, your body enters a state of repair. This is when muscle tissue is rebuilt, growth hormone is released, and your nervous system resets. If you’re training regularly—especially with strength or high-intensity workouts—your muscles need this downtime to recover and grow stronger. Without sufficient sleep, your body struggles to repair the micro-tears caused by exercise, which can lead to fatigue, stalled progress, and even injury.
Lack of sleep also affects your mental sharpness, mood, and motivation, all of which play a critical role in how well you perform in the gym or in daily life. It can disrupt hunger-regulating hormones like ghrelin and leptin, making it harder to manage cravings and stay
Experts recommend aiming for 7 to 9 hours of quality sleep each night. To improve your sleep, consider developing a relaxing bedtime routine—turn off screens an hour before bed, avoid caffeine late in the day, and try practices like deep breathing, meditation, or a warm shower to wind down. Creating a cool, dark, and quiet sleep environment can also make a big difference.
At Paradise Bali, we encourage a holistic approach to wellness, where recovery is just as important as training. By prioritizing your sleep, you’re setting the stage for better performance, faster recovery, and sustained energy to power through every workout and
Order a Picnic Pack
Indulge in the ultimate beachfront picnic experience. The perfect recipe for love and romance or relaxation with friends.
Bali Arts
Festival 2025
A MONTH-LONG CELEBRATION OF CULTURE AND CREATIVITY
Every year, the island of Bali comes alive with the vibrant spirit of tradition, creativity, and community during the Bali Arts Festival or Pesta Kesenian Bali. In 2025, the festival will take place from June 21 to July 19, offering both locals and visitors a u nique opportunity to experience the richness of Balinese culture in one of the island's most beloved annual events.
The festival is hosted at the Taman Werdhi Budaya Art Centre in Denpasar, a sprawling cultural complex that serves as the heart of the celebrations. Designed to reflect traditional Balinese architecture, this venue includes open-air stages, indoor theaters, and galleries where a wide range of art forms come to life. The festivities begin with a spectacular opening parade at Niti Mandala Renon Field in Denpasar. Participants from across Bali's regencies and even international guests come together to showcase colorful traditional costumes, dances, and musical performances. The parade is a visual feast and a lively introduction to what the festival has in store. Throughout the month, visitors can enjoy daily cultural performances, including classic Balinese dances such as the Legong, Barong, Topeng, and Kecak. These performances are often accompanied by live gamelan music and are staged by some of the island’s most respected traditional arts groups. Local artists and craftspeople display their work in dedicated exhibition spaces, allowing visitors to explore Balinese painting, wood carving, sculpture, and textile arts like ikat and songket weaving. Many of these works are also available for purchase. For those interested in learning more about Balinese culture, the festival offers a variety of interactive workshops and talks. These sessions cover subjects such as traditional dance, musical instruments, puppet-making, and rituals, providing deeper insight into the philosophy and meaning behind the island’s art forms.
No Balinese celebration would be complete without food. The festival grounds feature stalls serving traditional Balinese dishes such as babi guling (roast pig), lawar (spiced meat and vegetables), and jaja Bali (traditional cakes)—offering a delicious introduction to the island’s culinary heritage. One of the best aspects of the Bali Arts Festival is that admission is free to all performances and exhibitions. This reflects the festival's mission to make Balinese arts accessible to everyone, from international tourists to local schoolchildren. The Taman Werdhi Budaya Art Centre is located just a few kilometers from central Denpasar and is accessible by taxi, ride-hailing apps, or public transportation. With the festival drawing large crowds, it’s wise to arrive early to secure a good seat for popular performances. Since the festival takes place in the capital city of Denpasar, there are numerous hotels and guesthouses nearby. From budget accommodations to mid-range hotels, visitors will find plenty of options within easy reach of the main venue. Booking in advance is highly recommended, as many places fill up quickly during festival season. The Bali Arts Festival is much more than just an event—it is a living expression of Balinese identity, history, and creativity. Whether you're an art lover, cultural explorer, or simply someone curious about the island's traditions, the 2025 edition promises an unforgettable experience.
For the latest updates, performance schedules, and participant information, visit the official website: pestakesenianbali.id
Hydration & Recovery
After a challenging workout, hydration and recovery are just as important as the training itself. At Paradise Bali Café, we understand that what you put into your body post-workout directly affects how well you recover, rehydrate, and get ready for your next session. That’s why we’ve created a refreshing range of smoothies and functional drinks tailored to support your active lifestyle.
Our menu includes a variety of protein-packed shakes, perfect for rebuilding muscle and replenishing energy stores. Whether you’re into whey, plant-based proteins, or collagen blends, our shakes are designed to deliver essential nutrients with great taste. Many of our post-workout blends also include ingredients like banana,
Unleash Your
At Paradise Bali, we believe fitness should be functional, engaging, and empowering. That’s why our calisthenics training area is designed to be more than just a workout space—it’s a bodyweight playground where you can unlock new levels of strength, agility, and control.
Calisthenics training focuses on using your own body weight as resistance to build lean muscle, improve balance, and increase mobility. It’s ideal for all fitness levels—from beginners who want to master the basics to seasoned athletes looking to refine advanced movements. Whether you're working on push-ups, pull-ups, dips, or more complex skills like muscle-ups and handstands, calisthenics challenges both the body and the mind. Our open-air setup features high-quality pull-up bars, parallel bars, gymnastic rings, wall
almond butter, cacao, oats, and dates, offering a natural boost of carbohydrates and healthy fats to aid recovery. For hydration, we offer electrolyte-rich options made with fresh coconut water, a natural source of potassium and magnesium that helps restore the body’s fluid balance after intense exercise. You’ll also find cold-pressed juices and fruit-infused waters that combine hydrating ingredients with antioxidants, supporting immune function and muscle repair. One of our signature strengths is our commitment to organic, locally sourced ingredients. Every smoothie, juice, and tonic is crafted using fresh produce from Bali’s farms and markets, ensuring maximum nutrition while supporting sustainable, community-driven agriculture. Whether you're cooling down after a CrossFit session, relaxing postyoga, or just need a nutrient-rich pick-me-up, Paradise Bali Café has the perfect drink waiting for you. With flavors that range from tropical and fruity to rich and indulgent, our beverages are as delicious as they are functional. So next time you finish a workout, head over to the café and treat your body right—with a drink that supports your goals and satisfies your taste buds.
bars, and other versatile equipment to support a wide range of movement patterns. This type of training encourages natural movement and builds functional strength that carries over into everyday life, sports, and other fitness disciplines.
Calisthenics also promotes mind-body awareness. As you progress, you’ll develop a deeper connection to how your body moves, learning how to control your form, breathing, and posture with precision. It’s not just about reps—it’s about mastery and growth. At Paradise Bali, our coaches are available to guide you safely and effectively, whether you’re learning your first pull-up or training for advanced static holds. The atmosphere is inclusive, energetic, and supportive—perfect for trying new skills and pushing past limitations. Ready to unleash your full potential? Step into our calisthenics area and discover the power of movement. No machines, no excuses—just your body, your goals, and a space that inspires progress every day.
PERSONAL TRAINER YUSTINA Speciality
Qualifications
• Personal Trainer Certification at Rai Institute Bali 2022
• English or Bahasa Accomplishments
• General Fitness
• Cardio And Weightlifting
• Strength Coaching
• Functional Training
• Training Program
Why
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.
Warming Up and Cooling Down Are
Non-Negotiable
Whether you're lifting weights, doing HIIT, or joining a group class, proper warm-up and cooldown routines are essential components of a safe and effective workout. Often overlooked, these two phases can significantly impact your performance, recovery, and long-term fitness progression.
A good warm-up does more than just get your heart rate up—it prepares your muscles, joints, and nervous system for the demands of exercise. By including dynamic stretches, mobility drills, and light cardio, you increase blood flow, raise core temperature, and improve flexibility. This not only boosts your performance during the workout but also reduces the risk of strains, sprains, and other common injuries. Think of it as easing your body into gear, both physically and mentally, before pushing the limits. On the other end, a cool-down allows your body to transition gradually from high intensity to rest. Skipping this step can lead to dizziness, tight muscles, and prolonged soreness. Incorporating static stretching, deep breathing, and slow movements helps bring your heart rate down, improve flexibility, and promote circulation to flush out lactic acid—key for faster recovery and reduced muscle stiffness.
At Paradise Bali, we make these routines a non-negotiable part of every class. Our trainers guide you through warm-ups that are tailored to the day's workout, ensuring your body is primed and ready. After the session, you'll always be led through a cool-down that supports recovery and helps prevent injury. No matter your fitness level, making time for a proper warm-up and cool-down can elevate your results, minimize discomfort, and keep you consistent in your fitness journey. Remember: it’s not just about working hard—it’s about working smart.
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In the coastal village of Serangan, located in South Denpasar, Bali, a unique spiritual tradition continues to play a vital role in maintaining harmony and protection for the local community. Known as Memintar, this annual ritual takes place during Tilem Sasih Kanem—the new moon of the sixth month in the Balinese lunar calendar.
Unlike the common use of the term memintar elsewhere in Bali, which refers to the exhumation of remains before a cremation ceremony (ngaben), the Memintar in Serangan is a distinct form of tolak bala—a cleansing and protective ritual performed to ward off misfortune and negative energies. The origin of Memintar dates back to the 1950s, a time when Serangan was stricken by a deadly outbreak of muntaber (acute diarrhea), resulting in numerous deaths. In response, the village elders initiated a spiritual procession to seek divine intervention. They paraded Ida Sesuhunan, sacred embodiments of divine energy in the forms of Barong and Rangda, around the village. This act was believed to absorb and dispel the unseen forces causing illness and imbalance. Over time, this emergency ritual became a formal tradition, observed each year with great devotion.
The Memintar ritual begins with the ceremonial procession of the Barong and Rangda, accompanied by traditional music and offerings. The route of the procession covers the entire village, including the nearby area of Kura Kura Bali, symbolizing the purification of all communal spaces. Residents participate in large numbers, offering prayers and placing canang sari along the path. The sacred journey ends at Pura Dalem Kahyangan, where villagers gather to pray
collectively for well-being, peace, and protection from future harm. Following the procession, the ritual continues with Nyejer, where the sacred objects are enshrined temporarily, and concludes with Penyineban, a ceremonial closure marked by a final sacred dance of the Barong and Rangda. These dances are more than performances— they are spiritual acts, believed to restore cosmic balance and ensure the village’s spiritual safety for the coming year.
Memintar reflects the Balinese philosophy of Tri Hita Karana, emphasizing harmony among humans, nature, and the divine. For the people of Serangan, it is not merely a ritual but a communal renewal of faith, unity, and cultural identity. Despite modern development in and around the village, particularly with projects like Kura Kura Bali, Serangan has remained deeply committed to preserving this ancestral tradition. Memintar stands as a living testament to how Balinese culture continues to thrive—dynamic, spiritual, and deeply rooted in its sacred heritage.
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A SACRED RITUAL OF PROTECTION IN SERANGAN VILLAGE, BALI
THE SACRED ROLE OF THE Lembu in Bali’s Ngaben Ceremony
The Symbol of the Lembu
In the context of Balinese cremation ceremonies, the Lembu serves as more than just an artistic representation. It is a “petulangan”, a sacred sarcophagus or effigy used to carry and burn the deceased. Typically, the Lembu is crafted from bamboo, wood, cloth, and paper, often shaped into a majestic black or white bull.
The choice of the bull is not arbitrary—it is deeply symbolic and spiritual. In Balinese Hindu belief, the Lembu represents Nandi, the sacred bull who serves as the vehicle (vahana) of Lord Shiva, the god of transformation and destruction. Using a Lembu in the Ngaben ceremony is thus a way of spiritually aligning the soul of the deceased with Shiva, guiding them toward liberation and the spiritual realm of Siwa Loka.
Not Just Bulls: A Diversity of Sacred Beasts
While the Lembu is the most commonly seen figure, especially among those of the Brahmana caste, many other sacred animals are also used in Ngaben, each carrying its own meaning and association. For example:
• Lions (Singa) are associated with Dewa Maheswara.
• Elephants represent Dewa Indra.
• Dragons (Naga) are linked with Dewa Mahadewa.
• Other animals like deer, winged lions, and tigers are used by specific Balinese clans or soroh, each reflecting ancestral beliefs and local mythology.
For instance, the Pasek Baliaga and Pasek Pulasari clans often use a winged lion effigy known as Singa Kaang, while the Pande clan may use a tiger, and the Arya clan may use a deer (Menjangan).
THE ISLAND OF BALI IS RENOWNED FOR ITS DEEP SPIRITUAL TRADITIONS, AND AMONG THE MOST PROFOUND IS THE NGABEN CEREMONY—A SACRED CREMATION RITUAL CENTRAL TO BALINESE HINDUISM. WITHIN THIS RITUAL, ONE CAN OFTEN WITNESS THE USE OF LARGE, ELABORATELY CRAFTED ANIMAL EFFIGIES, WITH THE LEMBU, OR BULL, BEING AMONG THE MOST PROMINENT. BUT WHAT IS THE DEEPER MEANING BEHIND THE USE OF THE LEMBU IN NGABEN? AND WHY ARE CERTAIN ANIMALS CHOSEN FOR SPECIFIC COMMUNITIES?
Spiritual Function of the Petulangan
Beyond its role as a physical container for the body, the petulangan serves a vital spiritual function. According to Drs. Ida Bagus Purwita from Griya Yang Batu Denpasar (now a sulinggih, or priest), the animal form acts as a spiritual guide, leading the soul on its journey to the afterlife. The term "sattwa", used to refer to the animals in this context, is derived from sat (essence) and twa (nature), symbolizing the divine essence of God (Sang Hyang Widhi Wasa).
The burning of the petulangan, along with the body, represents the final purification—liberating the soul from worldly attachments and enabling it to proceed either to reincarnation or to spiritual liberation.
Colors and Caste Connections
The color and type of the Lembu also indicate the status and role of the deceased:
• Black bulls are typically used for Brahmana Welaka (lower Brahmana caste).
• White bulls are used for Pendeta, or high priests.
This distinction reflects the complex spiritual hierarchy and the role of caste in Balinese religious practices. The use of the Lembu and other animal effigies in Ngaben is not merely ritualistic—it is a profound expression of Balinese Hindu cosmology, ancestry, and spiritual philosophy. Each detail, from the animal’s form to its color and symbolism, reflects centuries of tradition aimed at honoring the deceased and guiding their soul toward its next destination. In this sacred rite, art, belief, and community come together in one of Bali’s most visually and spiritually powerful ceremonies.
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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.
