|Selected Recent Trips|
|Email Diary - 2001||Email updates from my Europe 2001 trip. ("Harper's Index" format)|
|J's Italian for Travellers||Useful phrases and words from my month in Italy, 2001.|
|More Resources and links below.|
|J's Travelling Workout!||How to workout anywhere (train cabin, hotel room, etc.)|
|EkoVentures||Adventure vacations, ski trips, safaris, and more.|
|Sandy Edwards||Remember travel agents? Sandy is still my favorite. (650) 579-0455 x 132|
|Lonely Planet||Maps, guides, information!|
|AirTreks.com||Book around-the-world tickets, great international travel. (800) 350-0612|
|eDreams.com||Complete international online travel agent services|
|Eurail Passes||Information, pricing, maps, ordering.|
|The Tiscali Reference site with a whole index of topics and Italian phrase translations|
|ItaLingua Institute||SF School of Italian Language and Culture, (415) 362-6025|
|Consolidators & Bargains:||ebookers.com||www.lastminute.com|
|Marin Waterfalls||Top 7 Waterfalls in Marin County, with directions.|
|Bay Area Hikes||Descriptions, pictures, directions (from Kevin Gong)|
|Marin Hikes||7 Great hikes to do in Marin|
|White Water Rafting||(800) 336-7238. Trips, guides, info.|
|Jonathan's Italian for Travellers|
Da vero - Really?
Mi prendi in giro - you are kidding.
Vai à - are you going to...
Potrei avere un passaggio à - can I have a ride to...
Avete un altro casco? - Do you have another helmet
Non ti preoccupare - never mind
Dove posso noleggiare una - Where can I buy or rent a...
Già - already
fratello - brother
sorella - sister
Devo trovare - I must find
Dove posso comprare - where can I buy
Conesciere - do you know
Vorrei - I would like
Voglio - I want
Ieri - yesterday
Oggi - today
Pomerigio - afternoon
stamani - this morning
Stasera - tonight
matina - morning
sera - night
traghetto - ferry
Questa - this
Cestino - garbage
Forse - maybe
Avete - do you have
FrancoBolli - stamps
L'ultima - last
Doppo - next
Doppio - double
Posso far ti una photographia - can I take your picture
Cosa questa? - How much?
Che Cosa - what is this?
Non ancora - not yet
Li - there
Preferita/o - favorite
Qual qua volta - sometimes
Veramente - actually
Essatamente - exactly
A che ora aprere / cuidere - what time do you open or close
Dove Siamo Adesso - where are we now
Sinistra - left
Destra - right
Sempre a diritto - straight ahead
Monstrarmi - show me
Svezia - sweden
Svizzera - switzerland
Danimarca - denmark
Francha - France
Germania - Germany
|J's Travelling Workout|
|Pushups (chest)||All you need is the floor. (plenty of room in the aisle of a train, airplane, hotel room, etc.)|
Place each hand on something that is the same height, w/ room to lower yourelf in between or in front of, and place your feet up on something at about the same height, about 3-4 feet away.
E.g. - Find two chairs, position them 2-3 feet apart, facing away from each other, and place one hand on the top of the back of each chair. Position them away from a bed, counter, ledge, that can put your feet up on. OR, go to a ledge (the edge of a desk), and put both hands on it, and put your feet up on the back of a chair in front of you. Pretty easy to improvise.
|Shoulders & Deltoids||
|Scissors and Circles
(Abs & lower back)
1. Scissors - lie on your back, hands under your butt for support, or behind your head.
Legs straight, One pointing at an angle up, one pointing straight, scissors them up and down.
20-50 of these.
2. Circles - same position but w/ feet together. Bring knees up to your chest and then back away from you, so your feet are going in a circular motion, as if tracing the outline of a tire that is about to roll up your chest.
10-20 of these in one direction, then same motion but opposite direction.
|Side Leg Lifts
(Need a little extra space for this one)
Lie on your back w/ arms outstretched to your sides, straight arms (this is for balance).
W/ legs straight, feet together, start with them directly straight up in the air.
Lower them slowly straight down to your left side to about a few inches above the ground, but don't touch. then raise them back up again. Stop dead center. Then lower them to your right side, again, stopping just before the ground, and back up again.
10-20 reps both sides.
|Lie on your stomach, arms straight out above your head Superman
style, legs straight.
Lift both arms and legs off the ground 3 - 12 inches high, hold for 1-2 seconds, and then down.
Do 10-20 of these.
Easier, or for variety - instead of lifting both arms and both legs all at once, lift left arm and right leg, hold, then down, then lift right arm and left leg, etc.
|The purest exercise there is for your quads! Feet shoulder
width apart. Right angle in your knees. Back straight against a wall. Hands
by your sides. HARDER - try it w/ your toes up, so all your weight is in
Hold this for anywhere from 30 seconds to 3 minutes, depending on your fitness.
Repeat up to 3-5 sets.
Make sure you keep perfect form. If your legs start shaking... it's working.
(Quads, hip flexors)
Feet shoulder width apart, hands behind your head. Lower slowly to right angle in your knee, and back up. Try to keep your knees over your feet, not further forward)
Arms out for balance, standing on one leg, other leg out in front of you (or whatever is comfortable). Lower yourself on one leg as low as possible, and come back up.
10-20 reps each leg
Extremely hard to work out the hamstring in an improvised fashion.
The best I've come up with is to stand straight up, stick one leg through a knapsack strap, where the knapsack is loaded with weight, and lift the knapsack up to the point where there's a 90 degree angle in you knee, your foot is raised behind you.
Now hold it there for 10-30 seconds (or longer) depending on how much weight is in the knapsack, and fitness level.
Repeat 1 to 3 times w/ each leg.
|Ski Tuck Jumps||
|Sumo Squat Jumps||
|Remember to fully stretch out after you're done. Especially legs and lower back!|
|You may get some funny looks, you may make some new friends, but you'll definitely get a good workout.|
© 2010 Jonathan Shambroom. Feedback