Track your health in Excel

Do you sometimes feel that you have not been sleeping well for a while? Or stress through work? Then it is good to keep for a while: how much you sleep, what you eat and drink, how much you work. For this I have devised an easy Excel system that you can fill in every day and then automatically displays graphs of your patterns. This allows you or your doctor to see if something needs to be changed in your patterns of sleep or work. The health monitor can be downloaded here.

Months

The Excel system consists of 15 tabs. One for each month of the year and two with data per year and a tab with explanations.

Memo tab

Memo

The Memo tab contains comments about the use of the Excel system. For example, there are definitions for day and night, standing and computer work. Explanation for the various tabs. Here you do not have to fill in anything, just read it correctly.

Tab Months

Tab month

You enter the data in the Months tabs. This way you enter how many hours you slept, how many times you were awake, etc. These are immediately visible in the graphs above. If you fill in the whole month you can see at the end of the month a pattern of the amount of hours you have slept, worked, etc. At the end in column AG you can see average working hours and sleeping hours, etc for that month. In column AH the total is added together.

This way you get a nice overview for the months per tab and you only have to enter the numbers at the right date.

Year Totals

Year totals

You do not have to do anything yourself on the Year totals tab. As soon as you enter something in the Tabs of the months, this is included in the calculations on this page and also the graphs. This gives you a good overview of how your sleep rhythm was in a year, how much you worked, etc. In the table you can read the total per month, just like in the graphs.

Year average

Year average

Also on the tab Year average you do not have to do anything and everything is automatically calculated for you and displayed in the graphs. On this tab you see How you have done on average per month in terms of hours of sleep, lying awake, etc. Here you can compare the months with each other and perhaps discover patterns.

Get started! Let me know if you find it useful or if you have any questions via gmcapella@yahoo.com. You can download the Health monitor here.

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Free workspace in the Netherlands

Free working space

As an entrepreneur with no office, I am always on the look for working spaces. In the Netherlands I found three main places which I can make my office for a day or part of a day. All these places have free wifi.

University Library

Even if you are not a student (anymore) you can work in the university library. There are tables and chairs. There are 11 universities in the Netherlands I know of in which you can use the library as a non-student. The plus of the university library is their opening hours. On weekdays they open at 8 and closes at 22 hours. In the weekend they open at 10 and closes at 18 o’clock. So great hours for early and late starters. Toilets are free to use.

Public library

Another library you can use is the public library. The hours are less then the university library, but still good. The opening hours differ in each city. On Monday and Sunday most of them open late, 12 or 13 o’clock. It depends on the city if the toilet is free. Otherwise you pay 50 ct to go to the toilet. There is enough space and there are free newspapers to read.

Seats2Meet

The last one I use is Seats2Meet you pay here with Social Capital. Basically this means someone else working in Seats2Meet can ask you questions about your area of knowledge. When you reserve a space you have to fill in your expertise. Seat2Meet is an open space with tables you can use. There is free coffee and tea and toilet. It is a great way to get to know more entrepreneurs or other workers working there.

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Be good for yourself

Be good for yourself

With all the hikes I am planning on doing besides my business Databeet. I need to relax. So when I saw that ABNAMRO had a good deal with the program &Meer for a Spa day! I booked one. The Spa day is for free if you are a member of &Meer. Membership is free if you are a client with ABNAMRO.

You can choose which Spa Welness you want to go to and pay only a handlings fee. So I looked for Spa nearby and booked Spa Puur in Tilburg with a handlings fee of 8 euro. I couldn’t wait so I absorbed all the information about Spa Puur on the website.

On a nice warm and sunny February Sunday I went to Spa Puur. It was in one word Amazing. I tried all the inside saunas and baths. It was such a nice day that I sat on the terrace in the sun in my bathing suit and towel wrap around me.

There are 10 different type of saunas to try. For some you have to go outside in the garden. Those I didn’t do, but all the others inside I did each for quarter of an hour. You are just sitting there in your bathing suite absorbing the heat with nothing to do. So your mind relaxes and with that your body.

Between the saunas I did the baths. There was one with salt water in which you are supposed to float like in the dead sea. It was nice, but I wasn’t floating like I did in the dead sea when I visited Jordan. There is also a small pool that loop around going into the garden. A bit cold but nice to do. There are whirlpools and a lavender bath in which you can sit. All in nice temperatures. But one bath I didn’t do. Yes if you know me you know which one, the ice waters. No cooling down for me with ice water.

I had a nice time and would do it again if ABNAMRO has a deal again. I opted to go on a bathing suite day and would do that again. If you have ABNAMRO don’t forget to use this deal. There are Wellness everywhere in Holland, so there must be one near you to use.

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Chocolate, chocolate, chocolate everywhere

Chocolate festival

In Ecuador, a lot of years ago, I had the opportunity to make my own chocolate on a cacao farm. We harvest a cacao fruit and peeled the cacao. The cacao we had we pulverized. To get some sugar we had to walk the sugar cane mill. The cacao, the sugar and some milk made a delicious chocolate milk. Better then you can get in stores. I can still taste it in my mind…

Chcocolate tasting

Chocolate tasting

So when I saw that there was a chocolate festival in the Beurs van Berlage in Amsterdam, I had to go. Nothing better then source chocolate. So Saturday 23 February I went to the festival and tasted chocolate till I was nauseous.

The difference is that the chocolate in Ecuador and at the festival was pure no artificial ingredients added. You can still taste a bit of the bitterness. I had a lot of chocolate bars, hot chocolate, beer with chocolate, sausage with cacao and cheese with cacao. Also I had for the first time cacao juice from the fruit. I already had tasted how good the cacao fruit is in Ecuador and Cuba and now the juice. It is a pitty you can’t get the juice in shops yet.

Cacao fruit juice

Good & Bad in Chocolate industry

There were a lot of chocolate with a statement. Rokbar chocolate 100% made and owned by women, empowering of women. Tony’s Choconally with their 100% slave free chocolate.

There was also an environment organization Mighty, which makes sure we know that not all chocolate are produced environment friendly. A lot of bush has disappeared for cacao plantations. This are mono plantations destroying the habitat in which monkeys and other animals live.

More and more chocolate producers and supermarket chains in the world are committing to selling chocolate that tackle issues as deforestation, sustainability and human right issues. In the Netherlands these chocolates are not common yet, but will be in a few years as the chocolate market is changing.

Chocolate with a issue

A resolution

With the fasting period coming up I am making a resolution to myself to only buy chocolate that tackles issues from now on. Are you going to do that to? They cost a bit more, but they taste better and are friendly to humans, animals and our environment.

 

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Why I always say yes when someone asks me if I want to participate in a survey

Survey

‘Madam, would you like to take part in a survey about your recently taken out subscription?’

This question is often asked in all kinds of ways on your way to work, home, groceries, via e-mail, etc. Most people walk on or say no, but I do not. As long as it is not about sales but about surveys, I will stay and do it!

Surveys or polling

Survey is a method to obtain information by asking questions. A small survey is often called a poll. Maurice de Hond often holds polls during the election period. The answers to these questions will then be analyzed later. That analysis of the questions has been my work since 2005. So you can say that I’m almost celebrating my second decade doing this. I will not elaborate on how to analyze in this blog, let’s go back to my confession that I participate in surveys.

Participate in survey

Most people think that surveys are a waste time and walk by and continue doing what they were doing before asked to participate, but survey is one of the methods that retailers, organizations, government bodies or others can use to find out how their customers think about a certain topic. The civic duty is not the main reason that I participate, because I am curious about how they have built up the survey. Do they comply with the survey rules? There are 10 rules when setting up a survey:

  1. Determine what the purpose of the survey is
  2. Define the target group, ie the population you want to investigate
  3. Choose the type of survey; and when and over which period it is held
  4. Provide honest and clear explanations about the purpose of the survey
  5. Formulate the questions
  6. Take a sample from the population
  7. Run the survey
  8. Follow-up, follow-up and follow-up
  9. Process and analyze the data
  10. Draw conclusions

I walk through these 10 rules in my head during such a survey. The funny thing is that you can always find something that you think I would had done better and differently. Also with your own surveys by the way.

Target audience

I also always look around to whom they are surveying or that they have questions to define a group to survey. Things like in which year were you born, what is your education, etc to define a group.

Type of surveys

In addition to the street surveys I am talking about, there are also the following types of surveys:

  • By phone; You are called to ask if you want to participate and the questioner asks you questions via telephone. Not my favorite.
  • Written; You will receive the questions on paper at home. Often with a reply envelope to return the survey free of charge. My favorite, because then I can study the survey in peace.
  • Home to home; This is what the Statistics Bureau Netherlands does once in a while to collect population data.
  • E-mail; Here are two types of surveys of: You will be sent a link where you can fill in the survey. You can answer questions in the mail itself.
  • Websites; Often when you visit a website you get a pop-up asking if you want to participate in poll about the service of the company or finding your answer on their website.
  • Addressing random people; These types of surveys are often used by companies in their store to gauge their service. Often the surveyor is at the door with a tablet or paper version survey.

Neutral survey

This is the biggest challenge in a survey, namely to ask your questions as neutral as possible, but in such a way that you get an answer to your question. Many survey compilers are missing out on this, creating bias in the surveys. These are often suggestive or directed questions to provoke certain answers. An example of such a bias question is: Do you find 3% an acceptable tax increase? Herein the answer is already locked in the question. This question should actually be: What do you think is an acceptable tax increase?

  • 0%
  • 3%
  • 5%

The more neutral the question, the less chance of bias in your survey.

Response ratio

There is another reason why I participate, namely the response ratio. It gets less and less with years. The response ratio can be calculated by dividing the number of people who have responded by the total number of selected people who could participate in the survey. Nowadays you have to be happy with a response between 10-30%. Often one tries to stimulate the response by:

  • To send reminders to the respondent once or twice (by written or mail)
  • Distribute written surveys with printed envelopes to a reply number, because post to a reply number is free for the respondent
  • Hand out small gift
  • Raffle certain prices

Okay, I confess there is one more reason

I suffer from professional deformation when it comes to surveys. I sometimes let myself be hired by Inview to play for a day’s interviewer. For one day I am the extrovert Guiselaine who surveys people and a fun I have … ..So do not be surprised if you hear me say:

“Madam / Sir would you like to participate in a survey?”

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Summarizing 2018 for Databeet and looking forward to 2019

Sunset at Ameland

Happy New Year! 2018 was a good year for Databeet and me. This is what happened:

  • I finally switch to light weight laptop. It’s smaller, but good for travel
  • I started investing for my pension through Knab crowdfunding and Bright Pension
  • My first co-creation the app Reality Keeper came out
  • I did my first travel hiking vacation as a tour leader and wrote a Dutch blog about it
  • I had my first clients outside the Netherlands on Curaçao, in Spain and Portugal
  • I walked all the NShiking tracks in Noord-Brabant and wrote a Dutch blog about it.
  • I went to a festival about working Location independent in the Spanish pyrenees and wrote two Dutch blogs about it.
  • I finally got to see the famous Giethoorn and wrote a Dutch blog about it.
  • My revenue grew this year too
  • I made my first online course. A big data course for Laudius
  • I got around to start my English website with travel blog
  • I divided my work into two websites: Eyelize.nl for research and Excel and stapvoorstaponline.nl for WordPress and Google Analytics
  • I am doing a small project in French
  • I had pr-exposure 12 times
  • I finished the year of with a Pr-course and making a pr-plan for next year.

2019 is gone be awesome. This are my plans in short:

Early morning

  • I feel it 2019 will be the year I move back to the Randstad. Still looking for something affordable and comfy
  • Improve my Spanish and French
  •  Do 3 city trips in Europe
  • One city trip in United States
  • Go to Curacao
  • Do to trips to the Wadden Islands with Herstelreizen
  • Start an online course on Statistics for beginners in cocreation
  • Publish a book on Statistics in cocreation
  • Do some sightseeing in the Netherlands
  • Hike part one of the Pieterpad (you can join me for part of it or all of it)
  • Get a higher revenue
  • There will be 12 blogs about Research and Excel
  • There will be 12 blogs about WordPress and Google Analytics
  • There will be 52 travel blogs

How was 2018 for you? What are your plans for 2019?

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The two sides of Willemstad

Punda by night

Willemstad is the capital of Curaçao, the Island I was borne on. It is the only city on the Island. The other places on the Island are called villages or neighborhoods. Willemstad lies in the center of the Island at a natural harbor of the St. Anna bay. This harbor is big enough that some cruise ships can enter. It is a beautiful sight to see ships enter and leave the harbor. You can stand really near and watch the ships enter and leave.

tCruiseship in St.Anna bay

 

Ponton bridge

The harbor St. Anna bay divides Willemstad in two parts Punda (Point) and Otrobanda (The other side). There are two bridges which connects the two parts. A unique ponton bridge, Emma bridge and a really high bridge which ships as big as cruise ships can go underneath, the Juliana bridge. The Ponton bridge sails open when ships need to pass. It’s a nice sight to see. It is also called The swinging old lady.

 

Punda

Of the two parts of Willemstad Punda is the most visited one. Punda is known for its authentic buildings full of color. You can shop in Punda, admire the old buildings and visit one of the many museums. The buildings are on the UNESCO list. Don’t forget to visit the floating market and Marche Bieu and Marche Nobo.

Punda

Floating market

The floating market is a market on the water side. Market stalls has been made with behind the stall a boat. These boat are from Venezuela and come to Curacao to sell fruits and vegetables. It’s a unique market, that looks very colorful. It’s worth a visit. It’s open during the day.

Marche bieu & Nobo

Marche bieu means old market and Nobo means new. These are two markets near each other, both covered. In the Marche Nobo you can get local products, handcraft, snacks, veggies and fruits. In the  Marche bieu local food is sold and served till 2 O’clock in the afternoon. It’s the place to taste local food and eat with locals.

Otrobanda

Otrobanda has been renewed the last few years and are on the UNESCO list. Also, the mega cruise ships that cannot enter the harbor dock at the new mega pier in Otrobanda. This has brought more tourist to this part of town. You can walk through the authentic neighborhood and admire some street art. Don’t forget to stop at the museum Kura Hulanda and learn about the slave history of Curaçao. There are also some shops in the nearby streets. Between the mega pier and the harbor there is also Riffort. The fort was redeveloped and has a hotel and restaurants. You can still admire the cannons and with a bit of imagination how it protected the bay in the old days.

Otrobanda

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Hiking in the tropics

There is a big difference between hiking competitions and running competitions. With running it goes on time, best time. With Hiking is about getting to the finish before a set time, normally. But not at the KLM marathon walking & Hiking 5k.

KLM marathon Start & Finish

The KLM Marathon is an event organized each year on Curaçao. You can participate in five distances, Marathon, Half Marathon, 10K, Trail and 5K. It started as a running event, but this year you could also hike the 10K and the 5K. So, when my aunt asked if I wanted to participate, I said yes. Knowing the Dutch combination run/Hike Dam to Dam I thought the KLM marathon would be the same, an event in an event. But no, it wasn’t. Runners and hikers start at the same time, at the same starting point and same parcour. So, it was a nice chaos at the start with runners and hikers all mixed.

For me this was a totally new experience. I was hiking the 5K, because of a mixed up instead of the 10K. So at 7:30 AM I set of to hike with the others. Even the hikers were hiking fast to get a better time than others. The hike was a competition against time!

Hiking team

7:30 AM is early, but the marathon runners were even earlier 3:30 AM. Yes, in the tropics you must start early if you want to survive the sun. The first part of the parcour is climbing a hill, then you go downhill and at the end of the road you turn to nice walking area called Corridor (Runner). Here you walk back along the sea to the hotel were the finish is.

Corridor, hiking along the sea

It was pretty straight forward the parcour and not difficult. The only thing you are battling is the sun, which is getting higher and higher at that time. If possible I walked in the shades, because it was hot, but doable. I loved the experience. It was my first competition walked on Curacao.  It was well organized and not too crowded. I hope for Curacao that KLM keeps on organizing this event in the future.

Medal

Ps: If you want to know I hiked the 5 km in 00:52:18 about 5,7k/h. This is way faster than when I hike trails. And I got a nice medal.

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Curaçao vs Netherlands

I lived both in Curaçao as the Netherlands. So, I am entitled to compare the two with each other.

Public transport

I love the Netherlands for its public transport. It’s good and on time, but too expensive. At bus stops there are signs with bus numbers on it and timetables with the schedule. Curaçao has stops, but no timetable at the stops. So, 1 point for the Netherlands.

Bus stop Curacao

Weather

The changing of seasons has something beautiful, but I dread the cold and all-day rain. It can sometimes rain all day in the Netherlands. On Curaçao it is almost every day the same weather, around 28 degrees and Sunny. And when it rains it is mostly not all day and the temperatures are still good. So, 1 point for Curaçao.

Going to neighboring countries

On Curacao you have only one choice to leave the Island and that’s by flight or flight. In the Netherlands you can take a car to Belgium or so. Or the train to Germany or so. Another option is taking the bus to England or so. A bit further you can take the plane. 2-1 for the Netherlands.

Mondi

Nature

Both have very beautiful nature, but very different from each other. In Holland you can see forest, meadow and moorland. And most of the time it is not faraway. On Curacao you have ‘mondi’, forest of mostly cacti. You have also the beautiful sea with its corals. So it’s a tie on this one.

Nature Holland

Fruits

I am biased on this one. Although you can get almost any fruit in Holland. Nothing beats picking fruits from your own garden. Especially if they are tropical fruits. Fruits from the garden taste better than fruits from the supermarket. Two points for Curaçao on tropical garden fruits.

fruits

Hike

Curaçao is a car Island. it’s accomodated for cars. There are a few places you can hike. The Netherlands although it’s flat you can hike almost everywhere in nature or the city. So one point for the hiking options in the Netherlands.

Hike

It seems like we have a tie. Each one has it’s pros and cons. What else can you compare for these two?

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One thing I like about living in Eindhoven

There is a lot I don’t like about Eindhoven, but recently I realised that I actually like something about Eindhoven. I like that it is to far from Schiphol, the big Dutch airport for early morning flights. Because of this I get to stay the day before flying in Amsterdam.

Sometimes I stay with friends which is very nice, but a few times I decided to stay in a hotel with a free shuttle service to airport. So the last time I flew I choose for Van der Valk Schiphol again. I don’t get money for promoting them, but still I like to tell you what I like about the day before flying.

Check in time is at 2 O’clock the earliest. I try to be there around to to check in on time and enjoy my stay for the fullest.

After check in and putting my Luggage in the room. I go to the restaurant for my free drink and a small bite. The small bite is not free but good. After that I head to the swimming pool for a swim. If you are there early it’s not that busy. I swim for an hour and then head to the Welness for the sauna and turkish steam thing. A plus of this is that in the Welness and swimmingpool swim gear must be on all times. In Holland this is not normal for Welness, but I like it. Nothing to see what you don’t want to see.

Soaked and happy I retrieve to my room for some reading in the bathtube. Such a nice treat. After a good night sleep I am more then ready to fly.

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For the tax authorities you have to keep track of how many hours you spend on your company to meet...
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Track worked hours in Excel
Blog Europe Netherlands

To hike more

At the end of last year I thought it was time to take a long walk every year over several...
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To hike more
Blog Excel Life

Track your health in Excel

Do you sometimes feel that you have not been sleeping well for a while? Or stress through work? Then it...
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Track your health in Excel
Blog Europe Life Netherlands Travel

Free workspace in the Netherlands

As an entrepreneur with no office, I am always on the look for working spaces. In the Netherlands I found...
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Free workspace in the Netherlands
Blog Excel

Create declaration form in Excel

Sometimes you have to declare costs to others. Then it is useful to use Excel. Even more convenient is if...
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Create declaration form in Excel
Blog Life Netherlands

Be good for yourself

With all the hikes I am planning on doing besides my business Databeet. I need to relax. So when I...
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Be good for yourself
Blog Excel

Create invoices in Excel

If you do not have an accounting program that makes invoices. You can do this in Word or Excel. In...
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Create invoices in Excel
Africa Asia Blog Life Netherlands South America Travel

Chocolate, chocolate, chocolate everywhere

In Ecuador, a lot of years ago, I had the opportunity to make my own chocolate on a cacao farm....
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Chocolate, chocolate, chocolate everywhere
Blog Excel

Do your administration in Excel

When you start you probably do not have a bookkeeping program or you are a fan of Excel or like...
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Do your administration in Excel
Blog WordPress

Branding is it necessary

When we start working or entrepreneurship we are talking about networking and marketing. Networking is going to as much events...
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Branding is it necessary
Blog Excel Research

Management tools

When it comes to numerical things to support management policy, a number of programs are useful as management tools. I...
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Management tools
Blog Caribean Curacao South America Travel

From Mondi to Ecofarm

Mimi's Ecofarm Mimi's Ecofarm is one of the many small private initiatives on Curaçao and can be found near Fuik,...
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From Mondi to Ecofarm
Blog Excel

I want to do more than add with formulas in Excel

Excel has lots of possibilities to make complicated calculations with formulas, but the formulas can also be used to manage...
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I want to do more than add with formulas in Excel
Blog Caribean Curacao Travel

The history of aviation on Curacao is in save hands

Museo Aeronautiko Curaçao has a lot of unknown museums which are still under construction. One of them I learned about...
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The history of aviation on Curacao is in save hands
Blog Life Research

Why I always say yes when someone asks me if I want to participate in a survey

‘Madam, would you like to take part in a survey about your recently taken out subscription?’ This question is often...
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Why I always say yes when someone asks me if I want to participate in a survey
Blog Caribean Curacao Europe Netherlands Pacific Travel

Street art also on the Island of Curacao

Graffiti vs Street art In almost any city you can find Graffiti. Sometimes this street art, when it is painted...
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Street art also on the Island of Curacao
Blog Life Travel

Summarizing 2018 for Databeet and looking forward to 2019

Happy New Year! 2018 was a good year for Databeet and me. This is what happened: I finally switch to...
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Summarizing 2018 for Databeet and looking forward to 2019
Blog Caribean Curacao Life Travel

The two sides of Willemstad

Willemstad is the capital of Curaçao, the Island I was borne on. It is the only city on the Island....
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The two sides of Willemstad
Blog Caribean Curacao

Things to do near St. Joris bay

I was asked to do an Inhouse workshop Excel on Curaçao for the employees of Serena Factory. Not knowing exactly...
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Things to do near St. Joris bay
Blog Caribean Curacao Life Travel

Hiking in the tropics

There is a big difference between hiking competitions and running competitions. With running it goes on time, best time. With...
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Hiking in the tropics
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