STUDENT
TRAVELCARD MAGAZINE
best >>>All abroad the Balkan Express...find out about the (and cheapest) way to travel around Europe.
>>>Bye Bye Dublin Bus Rambler paper tickets... >>>Get all your travel vaccination needs for just €115 with TMB!
>>>Win a year’s free gym membership in the FitnessB
ple >>>Find out how to get the perfect bikini body with 9 sim
ay!
steps
>>>Check out Sayit Travel’s amazing holiday deals...
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TRAVELLING THIS SUMMER? Promotional Price for Students
SPECIAL BUNDLE
INCLUDES:
from
€115
€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
KIND LE AC CESSO ADAPT RIES ORS
SAFE
TY & HYGIE NE ADAPT ORS & CHARG ER
S
Bring your Student Travelcard
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Call 1850 487674 Email appointments@tmb.ie
www.tmb.ie * Terms & Conditions Apply: Valid Student ID required; Offer available in participating clinics only; Basic bundle includes consultation & Hepatitis A/Typhoid & Tetanus/Diphtheria vaccine based on group of 2 or more students going on the same trip & attending joint consultation. Recommended vaccines & total cost may vary depending on itinerary & length of stay; all prices & vaccinations are correct at time of going to print and are subject to availability; €5 voucher to be used on travel products purchased on www.travelshop.ie. €5 voucher is not available for services on partner sites for flights, hotels, hostels, vaccines, insurance or car hire. No cash equivalent; Non-transferable. Offer Expires 31st August 2014.
Student Membership is only €29 per month Get an extra 10% off exclusive with your St udent Travelcard when you sign up with direct debit.
The Fitness Bay is a community based gym that services all fitness enthusiasts of all ages and fitness levels. We offer over 20 fitness classes a week including Spin, Rip60, Bootcamps, Box Fit, Kettlebells, Strong Man/Girl and our very own maximum intensity metabolic conditioning class in BOOOM !!! We also offer a broad range of personal training packages and body transformation programs.
For more info visit www.fitnessbay.ie Or add us on facebook!
(https://www.facebook.com/fitnessbay.baldoyle?fref=browse_search)
The FitnessBay Baldoyle are offering Student Travelcard Members a year’s FREE membership! Just email us at info@studenttravelcard.ie with the subject ‘WIN’ and you’ll be in with a chance to win this amazing prize.
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
GREEK ISLAND FLEXI HOPPER
Mykonos, Paros, Santorini & Ios
Adult from €369 - Student from €355
What’s Included
Immerse yourself in all that Europe’s original party islands have to offer, then take it easy along the miles of beaches or discover ancient ruins and natural wonders, our Flexi-Hopper gives you a taste of it all.
• A Guide • All ferries • Guided orientations of each island • Nights out on every island • Transfers
Take off your watch and set yourself to ‘chilled’. From the moment you arrive you’re on Greek Time...
Get 10% off when booked and paid in full by the 31st March for May, June & September dates.
SAIL TURKEY
Fethiye, Kekova’s Sunken City, Ölüdeniz Blue Lagoon, Kas & Kalkan
Student from €419
What’s Included
Swim every day in the crystal clear azure waters of the Mediterranean. Visit ancient ruins of sunken cities and party on island hideaways such as Smugglers Cove!
• 7 nights accommodation, 7 breakfasts & dinners, 6 lunches • Afternoon tea and coffee • Snorkels/masks/flippers/fishing lines/board games
Set sail on the famous Blue Cruise, along Turkey's magnificent Turquoise Coast on board a traditional Gulet.
Get 10% off selected dates when booked and paid in full by the 31st March SAYIT Travel, 76 Grand Parade, Cork 021 4279 188 www.sayit.ie
D R A O ALLAB
If you dream of traveling around Europe by train, but can’t afford the high cost of InterRail passes and not-so-budget-friendly cities like Paris and Rome, then you might want to look for a train adventure further East: around the Balkans, to be precise. When we think about this region, images of conflict and war torn ex-Yugoslavia tend to come to mind. But those times are long gone. The Balkans are now a very safe, multicultural and traveler-friendly region, full of experiences to be had that would please even the pickiest of travelers: from natural wonders such as mountains covered in luscious forests and white sand beaches, to night-long clubbing in cosmopolitan cities and a plethora of international music festivals that attract world-renowned artists. The region has been reborn. Like a phoenix that rose from the ashes of a tragic war, it is now young and vibrant, having made peace with its past and moving on to become an exciting, fun-loving place that is still -lucky for youaffordable for anyone on a student budget. If your idea of fun is to spend some time traveling around Bosnia, Bulgaria, Greece, Macedonia, Montenegro, Romania, Serbia and Turkey, then by all means, hop on!
s s e r p x E n a k l a >>>The B
ency By Carla Avenia Ko
You have two options: The Balkan FlexiPass.
Freestyle It.
You get it either online or once you land there. You can pick a pass that suits your needs: either 5, 10 or 15 days of travel within a one-month period. Best of all? If you are under 26 years old, you automatically get a discount.
It’s the Balkan way. Train schedules are not very reliable in the region, but train travel is very cheap. Even internationally! All you have to do is go with the flow and show up at the train station whenever you’re ready to move on to your next destination.
TRAVELTIP
If you want to see it all -and more- the best idea would be to start in Venice, Italy. From there, head eb, on to Ljubljana, Slovenia and then down to Zagr Croatia. Then it’s up to Budapest, Hungary and , off to Bucharest, Romania. Next, go to Belgrade , Serbia, perhaps down to Greece, and stop in Sofia n: inatio dest Bulgaria on your way to your ultimate
major Istanbul, Turkey. This way you will take in all the literally sights between Italy and Turkey! You will have about for spent weeks traveling from Europe to Asia, the same cost as a week in Ibiza.
a Ready to pack? Don’t forget your passport, and es lot of patience. The Balkan Express always com by, but not always on time.
ETICKETING >>>Electronic Ticketing on Dublin
Dublin Bus Rambler Tickets are no longer available in paper form. Both 5 Day Rambler Student tickets â‚Ź20.00 and 30 Day Rambler Student tickets â‚Ź100.00 are now available to load onto your Student Travel Leap Card. If you have purchased a Student Rambler Leap card, you validate on the right hand side when you get on the bus, the same way you validate a paper Rambler ticket. How do I get the ticket? To avail of the ticket, all you have to do is present your Student Travelcard to a sales assistant and they will load the ticket electronically to your card. How do I use the Rambler ticket on my Leap card? You use the electronic card the exact same way you use the paper ticket. Simply hold your card on the validator on the right hand side as you enter the bus. You can check how many days you have left to use by checking the screen on the validator. What if I have loaded a Rambler ticket onto my Student Leap Card, but I want to use pay-as-you go fares instead? If you have travel credit on your card, you can ask the bus driver for a single fare instead of using your rambler ticket.
Load your Student Rambler 30 or 5 Day Tickets onto your Student Travelcard
Bus
There’s no substitute for eating well and having a balanced lifestyle. But shopping for and cooking fruits and vegetables every day takes a lot more time than most of us have.
How ma ny of us can say that we eat our reco mmend ed daily allo wance o f all vitam ins and minerals ?
• Juice plus+ is an inexpensive, (costing €2.50 per day) easy way to ensure that you get all the benefits of adding more nutrition from fresh fruit and vegetables. It’s a convenient way of living a healthier lifestyle. • Juice Plus+ is whole food based nutrition, which is bioavailable (absorbed into the bloodstream) from 26 different fruits, vegetables and grains. • Not a multivitamin, medicine, treatment or cure for any disease, Juice Plus+ is all-natural and made from quality ingredients carefully monitored from farm to capsule so you can enjoy improved nutrition and wellness. • Juice Plus has been condoned by leading health researchers and athletes around the world. There have been over 29 Gold Standard independent clinical studies proving the efficacy of Juice Plus+ with many more to come. Find out more here http://www.juiceplus.ch/en-ie/science.html • Many celebs alike are realising the benefits of Juice Plus+, as Kara Tointon (actor and dancer) discovered the phytonutrients (plant based nutrients) in Juice Plus+ gave her body the much needed depleted nutrients her body was craving as a result of her hectic schedule in the East End. • Juice Plus+ is available in a number of forms; capsules, powder, snacks etc. to suit you and your lifestyle. See the complete range here http://www.juiceplus.ch/en-ie/product.html
For more information email juiceplusirl@gmail.com
LANGUAGES
By Carla Avenia Koency
You might not think that talking about learning a language has that much to do with travel, but the fact is that it does: Being able to speak a foreign language when you go abroad can completely change your experience. You will become more attuned to the local culture, more independent during your trip, and hopefully even be able to socialize with locals which will earn you lots of insider tips – only enriching your travel experience!
If you’re new to learning languages, you might be asking yourself: which one to learn? The answer is simple, and experts have confirmed it: whichever one you’d like to learn! Yes, learning Catalan for your next trip to Barcelona might only ever be considered as a “useful” language in the Catalonia region of Spain, but all the extra effort will be worthwhile when you’ll be able to have an off-the-beaten-track experience – which such few tourists in Barcelona get to experience. And before going any further, let’s put this out in the open: absolutely anybody at any age can learn a foreign language. Yes, even Japanese or Swahili. Nobody is more or less likely than others to learn a particular language. But what is important is to pick a language you want to learn -rather than a language that is considered useful or fashionablebecause it all boils down to motivation. That’s the only thing that will keep you learning a language once the going gets tough: when you switch from basic greetings and primary colours to verb conjugations and declinations. Another reason for which you should chose a language you love, is because practice makes perfect. And you will only be inclined to actively practice a language by talking to native speakers, travelling to the country or region in which it’s spoken, listening to the news, watching films and so on, if you are absolutely devoted and in love. Yes, language learning is like being in a long-term committed relationship. And you will only get from it what you put in. If you’re still hesitating about jumping on the languagelearning wagon, let me provide you with some incentives. Financial ones. According to a recent study, learning a foreign language can increase your salary by 2% per year. On the long-run, that extra 2% becomes a lot more.
So investing time, effort and money in learning a foreign language really does pay off! Also, let’s not forget the health benefits: studies have pinpointed that we usually make better decisions when working in a foreign language, that it serves to develop executive function in children as well as prevent dementia among the elderly.
If Still in need of some linguistic inspiration? e, uag you’re not quite in love with any one lang maybe this will help: ed that the • Money. A study done in America, show t financial foreign language that would bring the mos ish speaker benefits on the long run for a native Engl d by was German, followed by French, and traile Spanish. , the easiest • Simplicity. For native English speakers Spanish and ch, Fren , aans languages to learn are Afrik egian Norw as such s Dutch. Scandinavian language cut. and Swedish also made the tually move • Moving abroad. If you’re goal is to even omy, then abroad to work in a rapidly expanding econ to head you might want to learn Portuguese and rising the of Brazil, Japanese and fly away to the land you re befo sun, or Russian - and buy a nice fur coat go.
T C E T O R P SUN
>>>Sun Damage v Food
Sun damage is one of the banes of our lives. Much as we love the sun, it can be very hard on our skin. All our lives, we’ve been advised to wear sunscreen and to protect ourselves from potential sun damage. Sometimes we even end up with damaged skin anyway. There’s nothing more annoying than covering yourself in greasy sun lotion every few hours only to find that the rays have discovered that one spot you missed and destroyed it. Red, raw skin is the least of your worries though, as we all know how the sun can cause skin cancer and other serious forms of sun damage. But did you know that there are some foods that can keep your skin healthy and, along with your sunscreen, protect you from sun damage? It’s always, always important to wear sunscreen (like in that speech by Baz Luhrmann). “If I could offer you only one tip for the future… sunscreen… would be… it.” But it’d be great to get a little help from your diet right? Watermelon: This is a fruit that I praise regularly on my blog (www.beautifulhealth.ie). It’s great for everything – beautiful skin, water intake, and now protection against the sun too. Watermelon is a great source of lycopene, an anti-oxidant which has been shown to reduce UVinduced free radicals by up to 50%. Bell Peppers: One of my favourite vegetables to include in a salad, or a curry, or a chilli, or pretty much anything is a delicious, ripe, red bell pepper. Just one bell pepper can protect you from sun damage. Bell peppers contain an anti-oxidant called capsiate, which fights UVB-induced skin damage.
By Jessica Thompson
Pomegranate: Not only is this fruit delicious, but its seeds protect the skin from UVA and UVB free radicals. The seeds inhibit hyper-pigmentation and can also enhance the protection of sunscreen by up to 25%. The juice of a pomegranate is full of anti-oxidants, but without the seeds, there’s no fibre, and it converts to sugar quickly. Salmon: Rich in omega-3 fatty acids, salmon – wild salmon in particular – inhibits inflammation from UVB rays by over 50%. This fish also blocks the release of UV-induced enzymes that cause lines and sagging by eating at collagen. It’s almost summer-time and here in Ireland, we’ll soon start to feel a bit of heat. It’s always important to wear sunscreen, but a little extra protection goes a long way. By eating the right foods, your skin can protect itself even more, while also staying healthy and fresh. Salmon and bell peppers for dinner, methinks, followed by a watermelon and pomegranate seed salad.
GALWAY
>>>Saturdays in Galway
Crowded, noisy, colourfull, there are many things that can be said about Galway but the one experience that summarises them all is walking down Shopstreet on a sunny Saturday.
While on rainy days it seems like the population of Galway has collectively decided to stay inside, when the sun comes out Galway turns into a bustling metropolis. Trying to make your way down Shopstreet can be frustrating when the city is jam-packed with tourists, families and buskers, or when trying to find your friends who are just not tall enough to stand out in a crowd. In spite the drawbacks, if you ever take the time to stop and look you will witness those moments that make our city unique. The many buskers alone are worth a minute or two of your time – like the Lunatic Spoons, a Galway based music group who bring Spanish rhythm and flamenco sounds to Shopstreet most weekends. Or the random bit of architecture in form of a pair of breasts on the back of McDonalds. And of course the market down beside St. Nicholas, where you can get anything from fresh fish to clothes, handmade chocolate, incense, falafels and pottery.
By Lisa Penski