Ndibonisene UGqirha Richard Carmona , umphathi wezinto ezintsha zempilo eCanyon Ranch, kunye nogqirha we-17 wase-United States. Ndicinge ukuba ungaphezulu kokufanelekayo ukundinika iingcebiso ezinokundinceda ndiphumelele kule nqwelomoya - iingcebiso endikwathemba ukuba ziluncedo nakwizinto eziza kuthabatha ixesha elide, nokuba leliphi na ilizwe abanokundwendwela lona. Nantsi into endiyifundileyo kwincoko yethu kunye namava am kunye ne-Singapore Airlines.

Ukulala ngobuchule.

Kubalulekile ukucinga ukuba uhamba ngaliphi ixesha, ufika nini, kwaye wenza ntoni xa ufika, utshilo uGqirha Carmona, ke musa ukulala nje kuyo yonke into okanye uzivumele ukuba ulale nanini na. Cinga: Ukulala kuya kuba luncedo nini kum? Vuka kwangoko kwangolo suku, ngenqwelomoya, thatha ubuthongo. Nap ngaphambi kokuba ufike emhlabeni ... unokudinwa kancinci xa ungena, kodwa hlala usebenze kwipateni yokulala eSingapore. Kunqabe ukusela ikhafeyini okanye ujonge ifowuni okanye ilaptop malunga neeyure ezimbini ngaphambi kokuba ulale, kwaye uzame ukushiya ixesha elifanayo lokugaya emva kwesidlo.

Bukela oko ukutyayo nokuselayo.

Bukela ukutya okutyayo-kungabikho tyuwa igqithileyo, iswekile, okanye imichiza, utshilo uGqirha Carmona, esithi kufuneka uyokutya izitya ezisekwe kwizityalo, intlanzi, inyama ebuthathaka, iprotein, iziqhamo kunye nemifuno. Ulumkisile ukuba ungadli ngokutya kunye nexesha elifanelekileyo lokutya i-caffeine ukuya kumaxesha ofuna ukuvuka ngawo. Yithi ewe emanzini ngalo lonke ixesha unikezelwa, kwaye upakishe amashwamshwam asempilweni njengamantongomane angenatyuwa kunye nemivalo yeeproteni.

Kunokubakho inqaku xa usoyika - kodwa kukho izisombululo ezilula.

Kum yayilixa lesixhenxe. Kudala ndalwa ne-Wi-Fi ixesha elide kwaye bendinexinzelelo malunga nomsebenzi endibe ndicwangcise ukuba ndiza kuwenza. Ndikhumbule ingcebiso kaGqirha Carmona yokusebenzisa umthambo, ukuzolula, ukuthomalalisa umculo, kunye nokuzonwabisa, kwaye indibaniselwano yezo zinto indityhale ndadlula kweloo mvakalelo yokuxinana, Uthetha ukuthini ukuba asikho nakwindlela esiphakathi kuyo?

Yenza uluhlu lwakho lwezinto oza kuzenza kwangoko.

Ukuba kukho into - yithi umsebenzi onethemba lokuba uza kuwenza ngelixa ukhwele ebhokisini- inobunzima engqondweni yakho, yenze ngokukhawuleza ukuze uphumle lula xa usiya kwinqwelomoya. Ngaphandle koko, xa usesemoyeni kungekho ziphazamiso, kulula ukuvumela uxinzelelo kwizinto ezincinci zakhiwe ngokukhawuleza. Yiba nesicwangciso sokubuyisela esingabandakanyi i-intanethi, njenge-flight ye-Wi-Fi kuxhomekeke kwizinto njengenani labasebenzisi abafanayo, imvume yokulawula evela kumazwe, ukugubungela i-satellite, kunye nemozulu. I-Singapore Airlines ibonelela ngeephakeji ezahlukeneyo ze-intanethi, kubandakanywa ii-freebies zezinto ezihamba ngenqwelomoya, kodwa andikwazanga ukudibanisa ngempumelelo uninzi lwenqwelomoya.

Hambisa ngaphezulu kunokuba ucinga ukuba ufuna njalo.

Nangaliphi na ixesha ufumana ithuba lokuthatha uhambo-nditsho kwigumbi lokuhlambela okanye phezulu nasezantsi kwendlela - yenze. Ukuba awunalo igumbi lokolula esihlalweni sakho, uGqirha Carmona ucebisa ukuba usebenzise igumbi lokuhlambela, kwaye uthi kufuneka uvuke ubuncinci rhoqo kwiiyure ezimbalwa. Ngexesha uhleli, hambisa onke amalungu omzimba aphambili, watsho, kwaye upakishe a Ibhendi yokumelana ungasebenzisa esihlalweni sakho ukwenza iingalo zengalo kunye nezinye izinto ezoluliweyo.

Beka ingcinga eyongezelelweyo ekupakisheni ukuqhubeka kwakho.

Uluhlu lokupakisha lukaGqr. Carmona lubandakanya:

Amafutha: ndidla ngoku IS Clinical Hydra-epholileyo Serum ekuqaleni nasekupheleni kwendiza, ethi ityibilikise kwaye ithobe ulusu kwaye isebenzise iantioxidants ukuyikhusela kwiintsholongwane zenqwelo moya. Ukuthenga: elungec.com , $ 90

Ibalm yomlomo: Ndizisile UNivea kwaye I-Singapore Airlines ibonelele eyabo xa ibhabha ngesixhobo sokwenza izinto esenziwe ngokwezifiso. Ukuthenga: amazon.com , $ 9 yepakethi yesithathu

Amashwamshwam asempilweni: UGqirha Carmona ucebise ngemivalo yeeprotein eziphilayo; imivalo yam endiyithandayo ziiRXBars ( amazon.com I $ 39 yepakethi ye-16) kunye neeLarabars ( amazon.com , $ 16 yepakethi eyi-16).

Imaski yamehlo: Imaski yamehlo iya kukunceda uphawule emzimbeni wakho ukuba lixesha lokulala nobumnyama. Ndizise I-Nodpod imaski yamehlo enobunzima ngoncedo olungakumbi lokulala. Ukuthenga: amazon.com , $ 25

Ibhola yerabha: Ngelixa ndingakhange ndizame le ndlela ngokwam, ukusebenzisa ibhola yentenetya okanye ibhola enzima yerabha ukunyusa ukujikeleza kunye nokukhulula izihlunu ezidiniweyo kukuqhekeka kwezempilo kwabafundi bethu abazinikeleyo bayazi kakuhle (kwaye uGqirha Carmona uyavuma). Ukuthenga: amazon.com , $ 20

Ukuxhathisa ibhendi: Esi siqwenga somsebenzi wokuzilolonga sinokusetyenziswa ngeendlela ezininzi-ukukhutshwa kwentamo, umlenze kunye nokuwela umzimba, ii-curls zengalo- kwaye ayithathi ndawo kwingxowa yakho. Ukuthenga: amazon.com , $ 10 iseti ezintlanu

Umqamelo wokuhamba: Qiniseka ukuba ufumana enye ngenkxaso yentamo eyaneleyo. Abahleli be-T + L bangabalandeli bomqamelo omncinci-okomeleleyo we-Trtl-kwaye thina & apos; ve kuvavanywe iipilo ezininzi zokuhamba . Ukuthenga: amazon.com Iidola ezingama-30

Ukusula iintsholongwane: Sebenzisa ezi zinto ukusula indawo ekungqongileyo, kwaye ngokuqinisekileyo ungalibali malunga netafile yetreyi. IClorox yenza iipakethi ekuhambeni. Ukuthenga: amazon.com , $ 40 ngepakethi yesithathu

Iisokisi zoxinzelelo: Ndongeze ucinezelo iikawusi ukukhuthaza ukuhamba kwegazi Kulumkele ukudumba. Ukuthenga: amazon.com , $ 35 yepakethi yesithandathu

Nxiba kwimaleko evulekileyo.

UGqirha Carmona ucebise ngempahla evulekileyo, ekhululekile, kwaye kuye kwafuneka ukuba ndinxibe ngcono kunesiqhelo enkosi kwiklasi yeshishini, ndiye ndahamba neAthleta & apos; s iGramercy Track Trouser ( imbaleki.com , $ 108), ezazivakala ngathi zezokulala kodwa zazingafani nazo, kunye ne-NOPA enamaqhosha angaphezulu, athe ngethamsanqa angqina ukuba awanako ukushwabana ( imbaleki.com , $ 79). Ndinejuzi ethambileyo yokuyiphosa njengoko kufuneka kunye netanki ngaphezulu kwayo, kwaye ndinxibe zonke iinguqulelo zale mpahla kwiindawo ezahlukeneyo kubhabho njengokuba ndandiye ndiye kubanda nditshise ndibuye ndibuye ndibande kwakhona. Izihlangu ezithuthuzelayo zikwangundoqo: I-Allbirds yam iiteki ( zintng.com , $ 95) zazithambile kwaye zikhaphukhaphu, andikaze ndisebenzise iislippers zasimahla.

Thetha nabantu ongabaziyo (ngamanye amaxesha).

Xa ndabona ummelwane wam obalekayo, endimaziyo ngoku nguIsabelle Chu ka Ukuhamba kweBonaventure , ndinxibe isikipa esinefoto yenqwelomoya yethu ngaphesheya kwayo (ndaza ndaqonda ukuba ikwangulaa mfazi ndandimbone ngovuyo egona abo babesiza ngenqwelomoya kwisikhululo sendlela ngaphambili), kwafuneka ndimbuze ngayo. Wayevuya ukundixelela ngomdlalo wakhe wokuzibandakanya neenqwelomoya ezisungulayo kunye nendlela awayebaleke ngayo wangena eNew Jersey esuka ePerth kwaye ebuyele kwalapho. Le nto ayithandayo, avumayo ukuba, ewe, iyabiza, imzuzile izigidi ezi-3.5 zezigidi kunye nama-3,640 iiyure zokubaleka.

Ndilele kamnandi, wandixelela. Nje ukuba injini ivule I & apos; ndiza kuphuma nje. Walala kangangeeyure ezisixhenxe ezichanekileyo emva kwesidlo sasemini kwaye wavuka ekhangeleka ehlaziyekile, endishiya ndinomona kwaye ndinyanisekile kancinci kwinqanaba lobungcali.

Ukuba unako ukuhlawula ngokukhawuleza, yenze kwaye ungaze ujonge ngasemva.

Izitulo zoqoqosho zaseSingapore zoqoqosho zibanzi kububanzi obuziisentimitha ezingama-19.2 kwaye ziza kuphumla ngeenyawo kunye nokuhla kwe-intshi ezi-8, kodwa andicingi ukuba ngendikhe ndabhabha-ngenqwelomoya-ndize ndijikeleze-idolophu ukumila ukuba bendingenazo ezo yure zine zomgangatho othe tyaba ngengubo yokwenene kunye nemiqamelo, isihlalo se-intshi ezingama-60 (ngokuchasene ne-38), izidlo ezilungileyo, amanzi aneleyo, kunye nemvakalelo yokuba ngasese. Izihlalo zeklasi yeshishini zihleli kwiibhedi ezingama-intshi ezingama-78 ubude kwaye zikuvumela ukuba ulale kwiqela leendawo ezahlukeneyo. Kukho kunye neetoni zokugcina, iivenkile ezininzi zezixhobo zokutshaja, izixhobo zokwenza izinto ezilungiselelwe wena, iisiliphu, kunye nezikrini ze-TV ezingama-intshi ezili-18.

Ewe, itikiti lokuya nokuya kwiklasi yeshishini inokukuxabisa ngaphezulu kokuphindwe kabini (malunga ne- $ 5,000) kwixabiso lohambo kuqoqosho lweprimiyamu (malunga ne- $ 1,600). Kodwa ukukwazi ukubeka isahlulo xa ummelwane wam ekhohlela kwaye ethimla endleleni egodukayo yayixabiseke kakhulu.

Inqwelo-moya okuyo yenza umahluko ngeendlela ezininzi kunokuba ucinga.

Ngelixa silinde ukudlula kulawulo lwepasipoti eSingapore, ezinye iintatheli endidibene nazo kwinqwelo-moya azinakuyeka ukuthetha malunga nokuba zingakanani entsha A350-900ULR & apos; anti-jet lag amanqaku Uncede nyani. Uxinzelelo lwekhabhathi esezantsi, ukufuma okuphezulu (okuphindwe kabini kuninzi lweekhabhathi zeenqwelo-moya), ulawulo lwemozulu oluphambili, kunye nezihluzi zomoya ezikumgangatho wesibhedlele zazisiva ukuba sinamanzi amaninzi kwaye sinamandla kunokuba bekulindelwe ukufika. Ngethuba lokuqala, ulusu lwam luziva luqhelekile emva kokwehla kwinqwelomoya, kwaye khange ndiluphume lonke uhambo.

Yiba mnandi ngakumbi kwiqela labasebenzi.

Kufuneka usoloko, njalo uziphathe kakuhle kwiqela labasebenzi, kodwa ukuba awunakucinga ukubhabha iiyure ezili-19, cinga usebenza kwinqwelomoya ngelo xesha. Ewe, bathatha iishifti kwaye bayakwazi ukulala kwiibhantshi zabo, kodwa kusafuneka uphume kwindlela yakho yokwenza lula imisebenzi yabo - kwaye baya kuphuma kubo benze uhambo lwakho lube ngcono ngokubuyisa. Ukuba uziva ungumntu onesidima iiyure ezili-19 ayikhuthazi ngokwaneleyo, kuya kufuneka uyazi ukuba isimo sakho sengqondo esilungileyo siza kukhokelela kwizongezo ezongezelelekileyo.

Ukuba uzenzele into enye kuphela, lungiselela isicwangciso sendiza.

Sukungena nje kwinqwelomoya kwaye uyiphiko, utshilo uGqirha Carmona. Yiba nesicwangciso. Ngelixa wayegxininisa ukuba isicwangciso somntu wonke sijongeka ngokwahlukileyo kuxhomekeke kwindlela aphila ngayo, izinto azikhethayo, iinjongo, kunye neshedyuli yokufika emhlabeni, wathi kubalulekile ukuba uqaphele imisebenzi yakho yokubhabha kunye nendlela ezakuchaphazela ngayo. Kodwa kuthetha ntoni oko? Ndamnika isishwankathelo semeko yam yezempilo, ubomi bemihla ngemihla, ukukhathazeka ngenqwelomoya, kunye nezicwangciso zeSingapore, kwaye wandithumela izikhokelo ngokubanzi endizamkeleyo kwisicwangciso sam. Nantsi into acebise ukuba ndibhabhe apho (kwaye ndizame ngayo yonke indlela ukulandela).

Isicwangciso sendiza:

Ishedyuli: Ukuhamba iNewark ngo-10: 45 kusasa ngolwesiHlanu, nge-Okthobha ye-11, ufike eSingapore nge-5: 30 emva kwemini. ixesha lendawo ngoMgqibelo, Okt. 12.

Umahluko wexesha: Iiyure ezili-12

Izicwangciso zokufika: Ukhenketho lokuhamba nomhlobo-womhlobo ngo-7: 30 emva kwemini, kulandele isidlo sangokuhlwa e-Glutton's Bay, elinye lamaziko athengisa abadumileyo eSingapore, kunye no-KF Seetoh, u-Anthony Bourdain's-go to expert on Singaporean street food and the creator Makansutra , Izikhokelo zokutya ezaziwa kakhulu eSingapore & apos; Ngentsasa elandelayo kwakufuneka ndishiye ihotele yam ngo-9 kusasa ukuya kukhenketha kwenye indawo.

Kwiveki phambi kwendiza: Qala ukulala kwangoko kwaye uvuke kwangoko ngaphambi kokuhlengahlengisa ngaphambi kwexesha leyure ezili-12. Shift izidlo zakho kancinci, tshintsha indlela yakho yokulala kancinci ukuze uqale ngokuhambisa iwotshi yakho ejikelezayo ukuya kwikloko yendawo oya kuyo.

(Oku kube lula kum kuba ndinenjana entsha ethi, nangona ichithe iiveki ezisibhozo zobomi bayo ihlala e-EST, ibonakala ngathi ihlala eSingapore.)

Ngentsasa ye: Vuka kusasa kwaye utye isidlo sakusasa ngaphambi kokuba ungene ebhodini.

(Nangona inqwelomoya yethu yahamba nge-10: 45 kusasa, ndavuka ngo-5 ekuseni ndaya kwisikhululo seenqwelomoya kwinkomfa noonondaba kunye nokubhiyozela indlela entsha. Ndandinekofu, amanzi, kwaye ndicinga ukuba ndikhumbula ukutya ibhanana kodwa ngokunyaniseka kukufiphala.)

Iiyure zokuqala ezi-2-3 emoyeni: Yiba neewayipe zokuthambisa kunye nohlobo oluthile lwesibulala-ntsholongwane, iClorox okanye iPurel kwaye wosule umphezulu, hlamba izandla zakho ngesepha namanzi. Zama ukulala, uhlengahlengise ukukhanya ukukhombisa umzimba wakho ukuba lixesha lokulala. Kuphephe ukujonga kwifowuni yakho okanye ikhompyuter kwaye ubeke isigqubuthelo samehlo. Sebenzisa iiplagi zendlebe ukuvimba ingxolo okanye iihedfoni ukumamela umculo opholileyo kwaye uhlengahlengise isihlalo ukuze ulale kamnandi.

(Ndihlala ndilala ngexesha lokunduluka. Ndilale iyure yokuqala yenqwelomoya ngaphandle kokulungiselela kwangaphambili, kodwa ndivukile ndiziva ndinomkhondo othile.)

Iiyure 3-6: Cwangcisa ukuzivocavoca kwesitulo kunye nokuhamba emva kwesidlo sasemini esilula. Khumbula ukuhlala unamanzi kunye neziselo ezingezizo i-caffeine.

(Ingxaki apha yayikukuba ndavuka kumlindi wendiza othandekayo ondinika i-champagne, engenzeki kum yonke imihla. Ewe, ndiyithathile i-champagne, kulungile? Ndenze njalo, nangona kunjalo, ndavuka ndahamba kancinci kwaye wenze ukuzolula ngeebhendi zomthambo ezibonelelwe yiCanyon Ranch yenqwelomoya.Omnye wabamelwane bam wandikhuphela ngaphandle kwaye wenza squats epasejini, kodwa ndiyinto encinci, um, ndinentloni yalonto. kugwetywe njengenye yezona ndlela zokutya zasemini ezisempilweni, inkukhu yaseSingapore, isosi, kunye nesuphu yemifuno.)

Iiyure 7-11: Ngexesha leeyure eziphakathi, hamba kangangoko kunokwenzeka kwaye ukonwabele ukufunda, imovie kunye okanye incoko.

(Kulapho u-Anthony Bourdain kunye neenxalenye ezingaziwa, 'isihlalo sam esichazwe ngasentla, u-Isabelle Chu, iividiyo zokuzivocavoca zaseCanyon Ranch, kunye Ulwandle lwaseLiane Moriarty lufundiwe Khange ndiligqibe eli hlobo lindigqibile.)

Iiyure 12-18: Kwiiyure ezimbalwa zokugqibela zenqwelomoya ukuba uziva udiniwe, ndingacebisa ukulala ngaphambi kokufika. Ukuba awudinwanga, tyhala ungene. Yiba nokutya okulula okusempilweni okanye uthathe isigqibo sokutya isidlo sangokuhlwa ebhodini ngaphambi kokuba ufike emhlabeni.

(Ndizifumene ndidiniwe kakhulu kwezi yure kwaye ndithathe ubuthongo obukhulu, malunga neeyure ezintathu phakathi kweyure ye-14 neye-17. Ndikhethile kwisidlo sangokuhlwa-inkukhu, irayisi, kunye nemifuno.)

Emva kokufika: Ngaphandle koko xa ungena kwihotele yakho, yidla isidlo sangokuhlwa emva koko uhambe uhambe okanye wenze imithambo elula kwaye ulungiselele ixesha lokulala kwewotshi yaseSingapore.

(Bendikulungele ukujikeleza isibini ngexesha lam nge-9 emva kwemini izicwangciso zesidlo sangokuhlwa, emva kokuhamba hamba Isitalato iArab indawo kunye nokuba nekomityi yeti. Ndaziva ndiqhelekile ngokumangalisayo, nditsho namandla, athi, ashiye izixhobo zam, ndiqinisekile ukuba ngekhe kwenzeke. Enkosi, Gqirha Carmona.)

I-Singapore Airlines izakuqala inkonzo engapheliyo phakathi kweNewark neSingapore nge-18 ka-Okthobha, kwaye iza kuqala ukubhabha i-A350-900ULRs phakathi kweSingapore neLos Angeles kunye neSingapore neSan Francisco ngaphambi kokuphela konyaka.