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TRAVELLING THIS SUMMER?
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€5 DIS · Vaccines: Hepatitis A & Typhoid, FOR COUN ALL Y OUR Tetanus, Diphtheria T TRAV EL NE EDS · Consultation · €5 voucher for travelshop.ie · Specially tailored prescription for trip · International Certificate of Vaccination (Yellow Book) · Malaria prescription where recommended · 24/7 Helpline INSEC T REPE LLEN MOSQ T UITO NETS IPAD ACCES SORIES SLEE P AC CESSO RIES
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Call 1850 487674 Email appointments@tmb.ie
www.tmb.ie
It’s never too late to vaccinate It is a common misconception amongst travellers that if you leave it too close to your departure date to get your vaccinations then they won’t work. The truth is, while it is advised to get your vaccinations 4-6 weeks before you travel, in most cases it is never too late - it is much safer to get them just before you go than not at all. The advised time is a precaution to give your body time to adjust to the vaccinations and in case any side-effects occur. The Tropical Medical Bureau now have 22 clinics throughout Ireland and offer the full range of vaccinations needed for any destination. They also offer a consultation service where you will be advised of which vaccinations you will need for wherever you plan to travel and the risks you may face.
The TMB also offer a post-holiday screening service if you are unwell upon your return home, as well as a 24-hour hotline for existing customers. Dr Graham Fry, Medical Director of the Tropical Medical Bureau, explains the importance of vaccinations, “Whether you are returning to your usual holiday destination or taking a new trip abroad, it is vital to know what vaccinations are needed for the country you are visiting. While we advise travellers to get their vaccinations 4-6 weeks prior to travelling, this is merely a guideline set in place to give the body time to react to the vaccines. Fortunately, the vaccines usually work faster than the disease itself and so will at least lessen the severity of the illness. Under these circumstances, even if you leave it until the last minute, it is much safer to get the required vaccinations than not at all.” Give yourself peace of mind – protect yourself from international diseases and make your appointment today with The Tropical Medical Bureau.
For travel safety tips or further information on your medical needs or to book an appointment, please contact the Tropical Medical Bureau
www.tmb.ie 1850 487 674
Y D O B h c a e B
Here are 9 simple steps to get that bikini body beach-ready for summer.
1 9 Steps to a beach body
Summer is coming and the pressure is on to get the perfect bikini body so we can throw the clothes off and the bikinis and speedos (or whatever the lads are wearing) on! But believe it or not, sit-ups and crunches are not the way to go (yes, I was relieved too!).
Keep hydrated: Unless you’ve been drinking plenty of water throughout the day, chances are you’re dehydrated right now. In fact, the majority of us are dehydrated. Believe it or not, those hunger pangs we get throughout the day may actually be thirst. So next time you feel hungry, reach for a glass of water. If you’re dehydrated, you won’t be able to perform to the best of your ability – and I don’t just mean in the gym; I mean at work or during other daily tasks too!
2
Cut the salt: Did you know that if you weigh yourself the day after you eat salty foods, you’ll weigh more than if you hadn’t taken in so much salt? Too much salt in your diet will cause you to retain water, which gives you that bloated feeling and makes you look puffy. Physically, this is a shortterm thing, but it can knock your confidence by making you feel like you’ll never have that bikini body, so you’re more likely to give up. So don’t worry, that bloated belly after that salty pizza is only short-term; tomorrow you can lower the sodium intake and feel great!
3
Catch some Zzzzz: What? You can get the perfect beach body by sleeping? It’s true; sleep is one of the most under-rated ways of reducing stress. If you’re fully rested, your mind is able to focus more, and your body will be able to perform better. Sleeping is essential for muscle recovery; believe it or not, the magic happens when you’re resting, not when you’re in the gym. So make sure you get your eight hours!
4
Challenge yourself when lifting weights: Progressive resistance training three times a week is the perfect way to tone and increase muscle for that beach body – and yes, that means lifting weights! But make sure it’s a challenge; our bags for college may be heavy, but we’re used to that weight. Training two or three times a week is perfect; too much will burn you out, but this is something you could keep up long-term. Beach body all year round? Yes please!
By Jessica Thompson
5
Eat lean protein with every meal: After that resistance training three times a week, your body will need this essential nutrient to aid repair and recovery. Protein has a high satiety, which means you’ll be fuller for longer, and less tempted to hinder the progress to your beach body by reaching for the snacks. Good examples of lean protein include steak, mince (try to get mince that’s 95% lean), turkey, chicken, eggs, cottage cheese, legumes or beans.
6
Don’t be afraid of fats: The right fats won’t make you fat. In fact, we need the good fats to help us lose fat! In other words, we need fat to get that beach body. The body needs essential fatty acids such as Omega 3, 6 and 9 for a healthy metabolism. These can be found in Flaxeed, oily fish, eggs, fish oil supplements or oils such as olive oil. So to lose that fat, make sure you eat the good fats and cut down on the bad fats like butter or fast food.
7
Attach a ‘why’: Why do you want to achieve this goal? If you attach a strong internal reason why you want that killer beach body, you’re more likely to achieve it. A strong ‘why’ will give you an internal motivation to keep strong and keep going.
BONUS
8
Buy the bikini/mankini/trunks: “She wore an itsy bitsy, teeny weeny, yellow polka-dot bikini that she wore for the first time today”. Whoever ‘she’ is must have looked good in that bikini if people felt inclined to sing about her. That will be you. Buy the swimming togs. Hang them up in whatever room you use to work out. Look at them every day and imagine yourself with that beach body. Tweet it to the world, or blog about it. Then you’ll have something physical to give you the drive and motivation to succeed.
9
Strive towards success: Do something every day to bring you closer to your goal, no matter how small; action breeds momentum; momentum breeds success; success breeds a killer beach body!
sliphard. If you do slip up, recognise the get it’ll gh, tou get it’ll , ugh eno thy Don’t give up; if your goal is wor and you will feel great. You can do this; you will look good ng. goi p kee and – -up slip re me a up for what it is – t he’s talking about; Listen to Rocky Balboa, he knows wha much get hit and keep moving forward. How can you d har how ut abo It’s hit. “…it ain’t about how hard you ard. That’s how winning is done! you can take and keep moving forw you gotta be willing to take out and get what you’re worth. But go n the th wor ’re you t wha w kno , or anybody! “Now if you you wanna be because of him, or her re whe t ain’ you ing say ers fing g the hits, and not pointin You’re better than that!” Cowards do that and that ain’t you! on the beach! I’m off to lift some weights. See you
Want to set yourself a new challenge and get fit for summer?
17TH MAY 2014
Why not take part in the Calcutta Run 2014 to set yourself a new goal and have fun while raising some very needed funds for two very worthy charities! The race takes place on the 17th May 2014. You can either take part in a 5km or 10km run. Why not get your friends and family involved and enter a team in the DX Challenge. It’s a great opportunity to meet solicitors and raise your profile with your future employees! Even if you don’t work within the legal profession, it is still a great day out. The race follows a route through the Phoenix Park and finishes on the grounds of the Law Society, Blackhall Place. Followed by a delicious barbecue along with lots of entertainment!
All monies raised goes to two very worthwhile charities the Peter McVerry Trust and GOAL, helping homeless youths on the streets of Dublin and Calcutta.
Check out their website for more information
www.calcuttarun.com
CAN’T WAIT FOR THE SUMMER? FROM 30TH APRIL, MCDONALD’S WILL BE LAUNCHING BOTH A DELICIOUS NEW SMOOTHIE AND NEW ICED FRAPPÉ IN STORE. DROP IN TO YOUR LOCAL RESTAURANT TO PICK UP A REFRESHING PEACH & PASSIONFRUIT SMOOTHIE... ....OR IF YOU NEED A CAFFEINE BOOST WHILE STUDYING FOR SUMMER EXAMS, GRAB A TASTY CHOCOLATE CHIP FRAPPÉ.
GREAT TASTES OF AMERICA
FROM APRIL 30TH UNTIL 9TH JUNE, YOUR FAVOURITE FOODS OF AMERICA WILL BE BACK IN RESTAURANTS. EACH WEEK CHOOSE FROM A DIFFERENT DELICIOUS FLAVOUR - CHICAGO SUPREME, NEVADA GRANDE, TEXAS BBQ, NEW YORK CLASSIC OR MEMPHIS SPECIAL.
WHY NOT ADD A SIDE OF MOUTH-WATERING ONION RINGS OR A HEAVENLY CHOCOLATE BROWNIE MCFLURRY? HURRY, AVAILABLE FOR A LIMITED TIME ONLY!
StudentTravel
Make sure you’ve got everything covered Planning on travelling abroad with a group of students this year? Make sure you’ve got everything covered with the Tropical Medical Bureau. Whether you are a teacher travelling with students, organizing a group of volunteers, or organising a trip with your classmates, planning a group trip involves a lot of preparation as well as time. Ensure that you have everything covered before you set off and greatly reduce the risk of a potential crisis.
Tropical Medical Bureau is offering a range of discounted services for groups of 10 or more, which will be of help to you when organising your group’s travel plans.
These services include: • Group health advice and safety guidelines, specific to your trip. • Education seminars on health issues related to travelling and working overseas. • Healthcare programs tailored to your needs. • Individual Post-Exposure consultations where necessary.
TMB has a dedicated online service, available for larger groups which contains further vital information specific to groups. There is on-site consultation on offer for groups of 20 or more, which includes a pre-health check, malaria protection and a 24/7 TMB emergency line. This is ideal for volunteering groups, as these trips come with a lot of added health risks.
vaccinations are recommended or required for the country you are visiting. You should also give yourself plenty of time prior to travelling. We advise travellers get their vaccines 4-6 weeks prior to leaving. The 24/7 cover service means that teachers or leaders can contact TMB staff from abroad if one of their party becomes ill or is admitted to hospital.”
Another important factor to be considered is vaccinations. It is vital that the group as a whole gets vaccinated, as a single person falling ill will ultimately impact the entire trip.
Andrew Lewis, CEO of Tropical Medical Bureau added, “We have a range of services on offer to help your group trip run as smoothly as possible. We understand that planning a large trip can be stressful and so do our upmost to help wherever we can. We offer great discounts on groups of 10 or more and can put together healthcare programs tailored to the needs of the group.”
Dr Graham Fry, Medical Director of the Tropical Medical Bureau, explains “It’s important to be aware of what
For further information or to book an appointment, please contact the Tropical Medical Bureau on 1850 487674 or visit www.tmb.ie
MAKE 2014 THE YEAR YOU GO ISLAND HOPPING!!! THAI ISLAND EAST HOPPER TOUR THAI ISLAND WEST HOPPER TOUR KOH SAMUI, KOH TAO & KOH PHA NGAN 9 DAYS FROM €565.00
PHUKET, KOH PHI-PHI & KRABI (A0 NANG) 9 DAYS FROM €635.00
Including: Accommodation, 8 Breakfasts, 2 Dinners, experienced tour manager, sightseeing tours, Ferries and Transfers
Including: Accommodation, 8 Breakfasts, 2 Dinners, experienced tour manager, sightseeing tours, Ferries and Transfers (Operates from September)
GREEK ISLAND HOPPING
MYKONOS - PAROS - SANTORINI - IOS 9 DAYS FROM ONLY €355 PER PERSON Including: Ferries, Tour Guide, Nights Out and a Guided Orientation of each Island SAYIT Travel, 76 Grand Parade, Cork 021 4279 188 enquiries@sayit.ie www.sayit.ie
SMASHED YOUR PHONE OR TABLET?...IS YOUR LAPTOP RUNNING ON SLOW MODE?
Never fear, get up to 50% off repairs with Click.ie exclusive with Student Travelcard. · Apple iPhone 4/4S screen repairs now €49.99 (normally €79.99) · Premium Laptop Service –Normally €49.99, Now €29.99 · 25% off all other Smartphone / Tablet repair services *This offer is only available in Trinity College / DIT / NUIG Stores.’
HUNGRY AFTER HOURS IN THE LIBRARY? LOOKING FOR A DELICIOUS, GOOD VALUE MEAL? WHY NOT CALL INTO YOUR NEAREST MCDONALD’S, SHOW YOUR STUDENT TRAVELCARD... ...AND ENJOY A MEDIUM EXTRA VALUE MEAL FOR JUST €5!
EXCLUSIVE TO TRAVELCARD HOLDERS CHOOSE FROM BIG MAC®, FILET-O-FISH®, QUARTER POUNDER™, MCCHICKEN® SANDWICH OR 6 CHICKEN MCNUGGETS® AVAILABLE AFTER 10.30AM.