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Cold Dipping

Double Dose of Wellness: Cold Dipping and Dry January for a Fresh Start

Introduction:

In the pursuit of a healthier and more fulfilling life, the start of a new year often serves as a natural catalyst for change. It’s a time when many of us reflect on our habits and seek ways to rejuvenate both our bodies and minds. If you’re looking to kickstart a year of wellness, we have an exciting proposition for you: a double dose of wellness through the transformative practices of Cold Dipping and Dry January.

As the days grow colder and the allure of New Year’s resolutions beckons, we invite you to explore these two unique avenues towards a fresh start in the most British way possible. In this blog, we’ll delve into the invigorating world of Cold Dipping, a practice that involves immersing oneself in icy waters, and the concept of Dry January, a month-long commitment to abstain from alcohol. Together, they offer a potent combination that can leave you feeling revitalised, reenergised, and ready to embrace the year ahead with renewed vigour.

So, if you’re curious about the potential benefits of braving the chill and saying goodbye to that evening tipple, read on. Our journey begins with an exploration of the individual merits of Cold Dipping and Dry January, and how their fusion can offer you a double dose of wellness to kick off your year on the right note. Get ready for a fresh start like no other, as we embark on a path towards improved physical and mental well-being, all with a touch of British resilience and determination.

The Benefits of Cold Dipping

Embracing the Chill for a Healthier You

In our quest for wellness, it’s often the unconventional practices that provide the most surprising benefits. One such practice that has been gaining popularity in recent years is Cold Dipping, also known as cold water immersion or cold exposure therapy. This practice involves willingly subjecting oneself to cold water, be it a freezing lake, a cold shower, or even a dip in the sea during winter. While it may seem daunting at first, the rewards for braving the chill are numerous and can contribute significantly to your overall well-being.

Improved Circulation:

When you expose your body to cold water, your blood vessels constrict in response to the cold. This action, known as vasoconstriction, reduces blood flow to the extremities. However, once you warm up again, your blood vessels dilate, allowing for increased blood flow. This process of vasoconstriction and vasodilation can enhance circulation, potentially benefiting your cardiovascular health.

Boosted Immune System:

Cold exposure has been shown to stimulate the production of white blood cells, which play a crucial role in defending your body against infections. Regular cold dipping may help strengthen your immune system and make you more resilient to illnesses.

Mental Resilience:

Stepping into icy waters can be mentally challenging, but it can also serve as a powerful exercise in mental resilience. Overcoming the initial shock and discomfort can boost your mental fortitude, helping you face other life challenges with a stronger mindset.

Stress Reduction:

Cold water immersion has been linked to the release of endorphins, your body’s natural feel-good hormones. These endorphins can help reduce stress and improve your mood, leaving you feeling more relaxed and content.

Enhanced Skin and Hair:

Cold water exposure can tighten your pores, leading to healthier and more radiant skin. It can also make your hair shinier and more manageable. Many people find that cold dipping contributes to a youthful and vibrant appearance.

Weight Management:

The body expends energy to stay warm in cold environments, which can increase your metabolism. While not a substitute for a balanced diet and regular exercise, cold dipping can be a helpful addition to your weight management routine.

Better Sleep:

Some individuals report improved sleep quality after cold water immersion sessions. The combination of physical exhaustion and relaxation of the body’s nervous system may promote deeper and more restful sleep.

While the benefits of cold dipping are promising, it’s essential to approach this practice with caution, especially if you’re new to it. Start gradually and always prioritise safety. Consult with a healthcare professional if you have underlying health conditions or concerns.

The Concept of Dry January

A Month of Sobriety for a Healthier You

As we explore the path to a fresh start in the pursuit of wellness, we encounter another transformative practice: Dry January. Originating in the United Kingdom and now embraced worldwide, Dry January is a month-long commitment to abstain from alcohol entirely. It’s a powerful movement that encourages individuals to reassess their relationship with alcohol, recharge their bodies, and kickstart a healthier lifestyle in the new year.

Understanding Dry January

The concept behind Dry January is simple but profound. Starting on the 1st of January, participants pledge to avoid all alcoholic beverages for the entire month. This break from alcohol provides an opportunity to reset both physically and mentally after the indulgences of the festive season.

The Benefits of Dry January

Participating in Dry January offers a range of potential benefits for your well-being:

  1. Improved Health: Alcohol consumption, especially excessive or regular drinking, can have adverse effects on your health. Dry January allows your body to recover, reducing the strain on your liver and promoting overall better health.
  2. Mental Clarity: Abstaining from alcohol can lead to improved mental clarity and a sharper focus. It can also enhance your mood and reduce feelings of anxiety or depression.
  3. Better Sleep: Alcohol can disrupt your sleep patterns. By avoiding it for a month, you may experience improved sleep quality and wake up feeling more refreshed.
  4. Weight Management: Alcoholic beverages can be high in calories, and they often lead to poor dietary choices. A break from drinking can contribute to weight loss and healthier eating habits.
  5. Financial Savings: A month without buying alcohol can save you money, which can be redirected towards more fulfilling activities or investments in your well-being.
  6. Reassessing Habits: Dry January provides an opportunity to reflect on your relationship with alcohol. It can help you identify any problematic drinking patterns and make more conscious choices moving forward.

Tips for a Successful Dry January

If you’re considering taking part in Dry January, here are some tips to help you stay committed:

Set Clear Goals: Define your reasons for participating and what you hope to achieve during the month.

Inform Your Friends and Family: Let your loved ones know about your commitment so they can support you.

Find Non-Alcoholic Alternatives: Discover and enjoy non-alcoholic drinks that can serve as satisfying substitutes.

Stay Busy: Engage in activities and hobbies that keep your mind occupied and help distract from alcohol cravings.

Lean on Support: Consider joining a Dry January support group or seeking encouragement from friends and peers who are also participating.

By embracing the concept of Dry January, you’re not only giving your body a much-needed break but also taking a significant step toward a healthier, more mindful lifestyle. In the next section, we’ll explore how combining the benefits of Dry January with the invigorating practice of Cold Dipping can create a synergistic wellness experience that sets the stage for a fresh start in the new year.

Combining Cold Dipping and Dry January

Synergy for a Holistic Wellness Experience

As we delve deeper into our journey towards a fresh start and holistic well-being in the new year, we now arrive at an intriguing intersection of wellness practices: the combination of Cold Dipping and Dry January. While each practice offers its unique set of benefits, integrating them into your routine can create a synergistic wellness experience that leaves you feeling revitalised, resilient, and ready to embrace life’s challenges.

The Synergy Between Cold Dipping and Dry January

At first glance, it might seem that Cold Dipping and Dry January have little in common. One involves immersing yourself in icy waters, while the other focuses on abstaining from alcohol. However, the synergy between these practices lies in their shared commitment to better physical and mental health.

Enhanced Resilience: Both Cold Dipping and Dry January require a degree of mental fortitude. Cold Dipping challenges you to face discomfort head-on, while Dry January demands self-discipline and determination to abstain from alcohol. The mental resilience developed in each practice can complement the other, making you better equipped to handle stress and adversity.

Improved Mood: Cold Dipping triggers the release of endorphins, which can elevate your mood. Pairing this with Dry January, which reduces the risk of alcohol-induced mood swings and depressive symptoms, can lead to a more stable and positive emotional state.

Increased Energy: Cold Dipping can boost your metabolism and energy levels, while Dry January helps you get better, more restful sleep. This combination can leave you feeling more energetic and alert throughout the day.

Clarity of Mind: The mental clarity achieved through Dry January can enhance your focus and decision-making. When combined with the stress-reducing effects of Cold Dipping, you may find that you can think more clearly and tackle challenges more effectively.

Physical Well-being: Both practices contribute to improved physical health. Cold Dipping enhances circulation and can support your immune system, while Dry January reduces the strain on your liver and promotes overall well-being.

Personal Experiences and Success Stories

To illustrate the potential benefits of combining these practices, let’s hear from individuals who have undertaken the double dose of wellness:

Sarah, 34: “I’ve been doing Cold Dipping for a while, and it’s been fantastic for my energy levels. This year, I decided to pair it with Dry January, and the results have been incredible. I feel more resilient and focused than ever.”

James, 42: “Dry January was a game-changer for me last year, but this time, I added Cold Dipping to the mix. The mental clarity I’ve gained is remarkable, and I find that I can cope with stress much better.”

Cautionary Notes and Considerations

While the combination of Cold Dipping and Dry January can be highly rewarding, it’s essential to approach both practices with care, especially if you’re new to them:

Safety First: Always prioritise safety when engaging in Cold Dipping. Start with shorter exposure times and consult with a healthcare professional if you have any underlying health concerns.

Stay Hydrated: In the absence of alcohol, remember to stay adequately hydrated with non-alcoholic beverages to support your overall health during Dry January.

Listen to Your Body: Pay close attention to how your body responds to both practices. If you experience discomfort or adverse effects, it’s crucial to adjust your approach or seek guidance from a healthcare provider.

By combining Cold Dipping and Dry January, you embark on a journey of holistic wellness that engages your body and mind in powerful ways. In the next section, we’ll provide practical advice on preparing for this double dose of wellness, ensuring that you set yourself up for success in the new year.

Preparing for Your Double Dose of Wellness

Setting the Stage for a Transformative Experience

As we stand on the threshold of embracing both Cold Dipping and Dry January as part of our double dose of wellness, it’s essential to start with careful preparation. Proper planning and a clear understanding of what lies ahead can significantly enhance your chances of success and ensure that you embark on this journey with confidence and enthusiasm.

Setting Realistic Goals and Expectations

Before you take the plunge into this transformative experience, it’s crucial to set realistic goals and expectations for yourself. Consider the following:

  1. Define Your Objectives: Clearly outline what you hope to achieve by combining Cold Dipping and Dry January. Is it better physical health, mental resilience, or a renewed sense of well-being?
  2. Be Realistic: While these practices offer numerous benefits, remember that they are not a magic cure-all. Be realistic about what you can achieve in a month and how these practices can fit into your lifestyle.
  3. Personalise Your Approach: Everyone’s journey is unique. Tailor your goals and expectations to align with your specific needs and circumstances.

Necessary Equipment and Preparations for Cold Dipping

If you’re new to Cold Dipping, it’s essential to gather the necessary equipment and prepare to ensure a safe and enjoyable experience:

  1. Cold Dipping Gear: Invest in suitable attire for cold water immersion, such as a wetsuit, neoprene gloves, and booties. These items will keep you warm and protected during your dips.
  2. Location Research: Identify safe and accessible locations for your cold dipping sessions. Choose spots with easy entry and exit points and consider the water temperature and currents. Why not try one of our Cold Pods?
  3. Gradual Progression: If you’re new to cold exposure, start with shorter sessions and gradually increase the duration as your body adapts. Listen to your body’s signals and avoid pushing yourself too hard.
  4. Safety Measures: Always dip with a buddy if possible and have warm clothing and blankets readily available post-dip. Monitor your body temperature closely and seek immediate warming if you experience excessive shivering or discomfort.

Planning Your Dry January Strategy

As you prepare for Dry January, consider these strategies to help you succeed:

  1. Remove Temptations: Clear your home of alcoholic beverages to reduce the temptation to drink during the month. If you’re going out, plan non-alcoholic drink options in advance.
  2. Seek Support: Inform your friends and family about your commitment to Dry January, so they can provide support and understanding. Consider joining online communities or local groups of participants for additional encouragement.
  3. Find Alternatives: Explore non-alcoholic beverages that you enjoy, such as herbal teas, sparkling water with citrus, or alcohol-free mocktails. Having satisfying alternatives on hand can make the transition smoother.
  4. Establish a Routine: Create a daily or weekly routine that doesn’t revolve around alcohol. Engage in activities you enjoy and invite friends to participate in alcohol-free outings.
  5. Reward Yourself: Plan rewards for reaching milestones in your Dry January journey. Treat yourself to something enjoyable to celebrate your progress.

Seeking Support and Accountability

Undertaking the double dose of wellness can be a significant challenge, but it’s one that becomes more manageable with the support of friends, family, or like-minded individuals:

  1. Share Your Goals: Don’t hesitate to share your intentions with your social circle. Their encouragement and understanding can make a world of difference.
  2. Accountability Partner: Consider finding an accountability partner who is also participating in Cold Dipping and Dry January. Regular check-ins can help you stay on track and motivated.
  3. Online Communities: There are numerous online communities and forums dedicated to both Cold Dipping and Dry January. These platforms can provide valuable advice, support, and a sense of community.

By preparing thoroughly and aligning your goals with your personal needs and circumstances, you’ll set the stage for a successful double dose of wellness. In the next section, we’ll provide practical tips for staying committed to your wellness journey throughout January and beyond.

Tips for Staying Committed

Navigating Challenges and Staying on Track

As you embark on your double dose of wellness journey, which combines the invigorating practice of Cold Dipping with the transformative commitment of Dry January, staying committed can be the key to your success. While the road may have its bumps and obstacles, these tips will help you navigate challenges and stay firmly on track towards a fresh start in the new year.

1. Strategies for Staying Motivated

Maintaining motivation throughout January is essential for the success of your wellness journey. Here’s how you can keep your enthusiasm alive:

Set Clear Milestones: Break down your goals into smaller, achievable milestones. Celebrate your victories along the way, no matter how small they may seem.

Visualise Your Success: Create a mental image of the benefits you’ll reap from completing Cold Dipping and Dry January. Visualising your success can be a powerful motivator.

Reminders and Affirmations: Use daily reminders and affirmations to reinforce your commitment. Sticky notes, phone alerts, or inspirational quotes can serve as constant encouragement.

2. Coping with Challenges and Cravings

Challenges and cravings are a natural part of any transformative journey. Here’s how to deal with them effectively:

Mindful Distractions: When cravings strike, distract yourself with mindful activities. Deep breathing exercises, meditation, or engaging in a hobby can help redirect your thoughts.

Positive Self-Talk: Counter negative thoughts and cravings with positive self-talk. Remind yourself of your goals and why you embarked on this journey in the first place.

Lean on Your Support Network: Don’t hesitate to reach out to your accountability partner, friends, or online communities for support when facing challenges. Sharing your struggles can be both cathartic and motivating.

3. Tracking Progress and Celebrating Small Victories

Monitoring your progress and acknowledging your achievements is crucial for maintaining commitment:

Keep a Journal: Maintain a daily journal to record your experiences, thoughts, and emotions. Documenting your journey can help you stay accountable and provide valuable insights.

Track Physical Changes: Pay attention to any physical changes you may experience, such as improved energy levels, better sleep, or enhanced skin quality. These tangible benefits can be motivating.

Celebrate Milestones: Whenever you reach a milestone, no matter how minor, take a moment to celebrate. Treat yourself to a small reward as a token of your achievement.

4. Encouraging a Support Network

Don’t underestimate the power of a support network when it comes to staying committed:

Share Your Progress: Regularly update your support network on your journey. Share your triumphs, challenges, and any lessons learned.

Group Activities: If possible, participate in group activities related to Cold Dipping or Dry January. The camaraderie and shared experiences can be incredibly motivating.

Online Communities: Engage with online communities dedicated to these practices. Seek advice, offer encouragement to others, and find inspiration from their stories.

5. Focusing on Long-Term Wellness

While your double dose of wellness journey may last for a month, the ultimate goal is to cultivate long-term wellness habits:

Reflect on the Experience: As January comes to a close, take time to reflect on your journey. Consider how these practices have positively impacted your life and whether you’d like to incorporate them into your long-term routine.

Set Post-January Goals: Define your wellness goals beyond January. Whether it’s continuing with Cold Dipping, extending your alcohol-free days, or exploring other wellness practices, having a plan for the future can help you maintain your commitment.

Seek Professional Guidance: If you find that these practices have had a profoundly positive effect on your well-being, consider consulting with a healthcare professional or wellness coach to develop a sustainable wellness plan.

By implementing these tips for staying committed, you’ll not only successfully navigate the challenges of Cold Dipping and Dry January but also set the stage for a year filled with improved physical and mental well-being. As you continue your journey, remember that the transformation you seek is within reach, and your commitment will be the driving force behind your success.

Conclusion

As we conclude our exploration of Cold Dipping and Dry January, we hope you’re feeling inspired and empowered. Ready to embark on your own journey towards a fresh start in the new year.

A Holistic Approach to Wellness

Wellness isn’t a destination; it’s a continuous journey that encompasses physical, mental, and emotional well-being. Cold Dipping challenges your body and mind, teaching resilience and invigorating your senses. Dry January, on the other hand, offers a chance to reevaluate your relationship with alcohol, enhance your clarity of mind, and promote a healthier lifestyle. Together, these practices provide a holistic approach to wellness that empowers you to take control of your health and happiness.

The Power of Commitment

Throughout this blog, we’ve discussed the importance of commitment and determination. Both Cold Dipping and Dry January require a level of dedication to reap the full benefits. By setting clear goals, seeking support, and staying motivated, you’ve taken the first steps towards success. Remember that commitment is a journey in itself, and each day brings new opportunities to reinforce your dedication.

A Fresh Start Like No Other

Now, armed with knowledge, preparation, and a support network, you stand at the threshold of a fresh start like no other. The potential benefits of this double dose of wellness are numerous – improved physical health, mental resilience, heightened energy levels, and a renewed sense of purpose. Embrace the challenges as opportunities for growth, and celebrate the victories, no matter how small.

Share Your Journey

Your wellness journey is unique, and your experiences can inspire and motivate others. Share your story with friends, family, and online communities. Be a beacon of support for those who are just starting or considering embarking on their own wellness adventure. Together, we can create a culture of well-being that extends far beyond January.

The Future of Wellness

As you move forward, think about how you might combine the lessons from Cold Dipping and Dry January into your long-term wellness plan. Investigate various techniques and routines that are consistent with your goals, and always seek expert help when necessary. Remember that wellness is a lifelong commitment, and your journey may evolve as you progress.

In conclusion, we invite you to approach this double dose of wellness with enthusiasm, curiosity, and an open heart. The coming year promises the potential of a better, happier you, and the ability to change your life lies in your commitment and determination. So, take that jump into the freezing waters, lift your alcohol-free glass, and embark on a journey to something fresh that will leave you feeling energised and ready to face whatever challenges the future may bring.

Here’s to good health, resilience, and a fresh start in the new year!

Additional Resources

As you continue your journey towards a fresh start with the double dose of wellness through Cold Dipping and Dry January, you may find it valuable to explore additional resources. Whether you’re seeking more information, support, or inspiration, these resources can be valuable companions on your path to well-being:

1. Cold Dipping Resources

Books: Look for books like “The Wim Hof Method” by Wim Hof, which delve into the principles and techniques of cold exposure therapy.

Online Communities: Join online communities and forums where cold dippers share their experiences, tips, and challenges. Why not keep us up to date with your cold dipping journey over on The Cold Pod Community Facebook group.

Wim Hof Method: Explore the official website of Wim Hof, known as “The Iceman,” where you can find workshops, courses, and resources on cold exposure.

2. Dry January Resources

Official Dry January Website: Visit the official Dry January website (dryjanuary.org.uk) for comprehensive information, resources, and support for your alcohol-free month.

Alcohol Support Groups: Consider joining local or online support groups dedicated to individuals participating in Dry January. These groups provide a sense of community and accountability.

Alcohol Awareness Organisations: Explore websites and resources from organisations like Alcohol Change UK, which promote responsible drinking and offer valuable insights into alcohol-related issues.

3. Wellness and Mindfulness

Books: Expand your knowledge of wellness and mindfulness practices with books like “The Power of Now” by Eckhart Tolle or “Atomic Habits” by James Clear.

Meditation Apps: Consider using meditation and mindfulness apps such as Headspace, Calm, or Insight Timer to incorporate relaxation techniques into your daily routine.

Health and Fitness: Explore reputable health and fitness websites, such as NHS Choices (nhs.uk) and the Mayo Clinic (mayoclinic.org), for evidence-based advice on physical and mental well-being.

4. Support and Accountability

Accountability Partner: If you’re not already part of an accountability partnership, consider finding one. Having someone to share your progress and challenges with can make a significant difference.

Social Media: Follow relevant wellness and wellness-related hashtags on social media platforms like Instagram and Twitter. Connect with like-minded individuals and access a wealth of inspiration.

Local Resources: Investigate local wellness centres, fitness clubs, or community groups that may offer support and wellness-related activities in your area.

5. Professional Guidance

Wellness Coaches: If you’re looking for personalised guidance and support, consider hiring a wellness coach who can help you navigate your journey towards well-being.

Healthcare Professionals: If you have specific health concerns or conditions, consult with healthcare professionals for tailored advice and recommendations.

Therapists and Counsellors: For mental health support, reach out to therapists or counsellors who can assist with stress management, anxiety, and any emotional challenges you may encounter.

Remember that your wellness journey is unique, and these additional resources can serve as valuable tools to support your goals and aspirations. Explore, learn, and adapt as you see fit, and never hesitate to seek assistance when needed. Your path to a fresh start is yours to shape, and with the right resources, you can cultivate a healthier and happier life.

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Jordan£38.23 £52.74 £66.42 £81.31 £93.43
Kazakhstan£55.60 £76.71 £100.33 £126.25 £149.25
Kenya£55.60 £76.71 £100.33 £126.25 £149.25
Korea, South£42.18 £57.90 £72.51 £73.60 £109.34
Kuwait£38.23 £52.74 £66.42 £81.31 £93.43
Kyrgyzstan£55.60 £76.71 £100.33 £126.25 £149.25
Laos£42.18 £57.90 £72.51 £73.60 £109.34
Latvia£23.55 £28.34 £30.98 £33.62 £37.23
Lebanon£38.23 £52.74 £66.42 £81.31 £93.43
Lesotho£55.60 £76.71 £100.33 £126.25 £149.25
Liberia£55.60 £76.71 £100.33 £126.25 £149.25
Libya£38.23 £52.74 £66.42 £81.31 £93.43
Liechtenstein£40.42 £49.06 £53.73 £58.38 £65.47
Lithuania£23.55 £28.34 £30.98 £33.62 £37.23
Luxembourg£22.58 £26.07 £27.63 £29.18 £32.02
Macao£42.18 £57.90 £72.51 £73.60 £109.34
Madagascar£55.60 £76.71 £100.33 £126.25 £149.25
Malawi£55.60 £76.71 £100.33 £126.25 £149.25
Malaysia£42.18 £57.90 £72.51 £73.60 £109.34
Maldives£55.60 £76.71 £100.33 £126.25 £149.25
Mali£55.60 £76.71 £100.33 £126.25 £149.25
Malta£47.19 £54.88 £59.56 £64.22 £71.74
Marshall Islands£55.60 £76.71 £100.33 £126.25 £149.25
Martinique£57.93 £103.31 £132.93 £165.30 £192.49
Mauritania£55.60 £76.71 £100.33 £126.25 £149.25
Mauritius£55.60 £76.71 £100.33 £126.25 £149.25
Mexico£57.93 £103.31 £132.93 £165.30 £192.49
Micronesia£55.60 £76.71 £100.33 £126.25 £149.25
Moldova£47.19 £54.88 £59.56 £64.22 £71.74
Monaco£22.58 £26.07 £27.63 £29.18 £32.02
Mongolia£55.60 £76.71 £100.33 £126.25 £149.25
Montenegro£47.19 £54.88 £59.56 £64.22 £71.74
Montserrat£57.93 £103.31 £132.93 £165.30 £192.49
Morocco£38.23 £52.74 £66.42 £81.31 £93.43
Mozambique£55.60 £76.71 £100.33 £126.25 £149.25
Namibia£55.60 £76.71 £100.33 £126.25 £149.25
Nepal£38.23 £52.74 £66.42 £81.31 £93.43
Netherlands£22.58 £26.07 £27.63 £29.18 £32.02
New Caledonia£55.60 £76.71 £100.33 £126.25 £149.25
New Zealand£77.82 £107.91 £144.35 £185.25 £229.54
Nicaragua£57.93 £103.31 £132.93 £165.30 £192.49
Niger£55.60 £76.71 £100.33 £126.25 £149.25
Nigeria£55.60 £76.71 £100.33 £126.25 £149.25
North Macedonia£47.19 £54.88 £59.56 £64.22 £71.74
Norway£40.42 £49.06 £53.73 £58.38 £65.47
Oman£38.23 £52.74 £66.42 £81.31 £93.43
Pakistan£38.23 £52.74 £66.42 £81.31 £93.43
Palau£55.60 £76.71 £100.33 £126.25 £149.25
Palestine Authority£38.23 £52.74 £66.42 £81.31 £93.43
Panama£57.93 £103.31 £132.93 £165.30 £192.49
Papua- New Guinea£55.60 £76.71 £100.33 £126.25 £149.25
Paraguay£57.93 £103.31 £132.93 £165.30 £192.49
Peru£57.93 £103.31 £132.93 £165.30 £192.49
Philippines£42.18 £57.90 £72.51 £73.60 £109.34
Poland£23.55 £28.34 £30.98 £33.62 £37.23
Portugal£23.55 £27.25 £28.81 £30.35 £33.56
Puerto Rico£57.93 £103.31 £132.93 £165.30 £192.49
Qatar£38.23 £52.74 £66.42 £81.31 £93.43
Reunion Island£55.60 £76.71 £100.33 £126.25 £149.25
Romania£23.55 £28.34 £30.98 £33.62 £37.23
Rwanda£55.60 £76.71 £100.33 £126.25 £149.25
Saipan£55.60 £76.71 £100.33 £126.25 £149.25
Samoa, West£55.60 £76.71 £100.33 £126.25 £149.25
San Marino£23.55 £27.25 £28.81 £30.35 £33.56
Saudi Arabia£38.23 £52.74 £66.42 £81.31 £93.43
Senegal£55.60 £76.71 £100.33 £126.25 £149.25
Serbia£47.19 £54.88 £59.56 £64.22 £71.74
Seychelles£55.60 £76.71 £100.33 £126.25 £149.25
Singapore£35.00 £46.93 £57.90 £71.05 £82.36
Slovak Republic£23.55 £28.34 £30.98 £33.62 £37.23
Slovenia£23.55 £28.34 £30.98 £33.62 £37.23
South Africa£57.93 £103.31 £132.93 £165.30 £192.49
Spain£23.55 £27.25 £28.81 £30.35 £33.56
Sri Lanka£38.23 £52.74 £66.42 £81.31 £93.43
St. Kitts & Nevis£57.93 £103.31 £132.93 £165.30 £192.49
St. Lucia£57.93 £103.31 £132.93 £165.30 £192.49
St. Maarten (NL)£57.93 £103.31 £132.93 £165.30 £192.49
St. Martin (FR)£57.93 £103.31 £132.93 £165.30 £192.49
St. Vincent£57.93 £103.31 £132.93 £165.30 £192.49
Suriname£57.93 £103.31 £132.93 £165.30 £192.49
Swaziland£55.60 £76.71 £100.33 £126.25 £149.25
Sweden£23.55 £27.25 £28.81 £30.35 £33.56
Switzerland£40.42 £49.06 £53.73 £58.38 £65.47
Taiwan£42.18 £57.90 £72.51 £73.60 £109.34
Tanzania£55.60 £76.71 £100.33 £126.25 £149.25
Thailand£42.18 £57.90 £72.51 £73.60 £109.34
Togo£55.60 £76.71 £100.33 £126.25 £149.25
Tonga£55.60 £76.71 £100.33 £126.25 £149.25
Trinidad & Tobago£57.93 £103.31 £132.93 £165.30 £192.49
Tunisia£38.23 £52.74 £66.42 £81.31 £93.43
Turkey£47.19 £54.88 £59.56 £64.22 £71.74
Turks & Caicos Islands£57.93 £103.31 £132.93 £165.30 £192.49
Uganda£55.60 £76.71 £100.33 £126.25 £149.25
United Arab Emirates£38.23 £52.74 £66.42 £81.31 £93.43
United States of America£30.10 £45.00 £68.42 £93.47 £118.10
Uruguay£57.93 £103.31 £132.93 £165.30 £192.49
Uzbekistan£55.60 £76.71 £100.33 £126.25 £149.25
Vanuatu£55.60 £76.71 £100.33 £126.25 £149.25
Vatican City£23.55 £27.25 £28.81 £30.35 £33.56
Venezuela£57.93 £103.31 £132.93 £165.30 £192.49
Vietnam£42.18 £57.90 £72.51 £73.60 £109.34
Virgin Islands (GB)£57.93 £103.31 £132.93 £165.30 £192.49
Virgin Islands (USA)£57.93 £103.31 £132.93 £165.30 £192.49
Wallis & Futuna£55.60 £76.71 £100.33 £126.25 £149.25
Zambia£55.60 £76.71 £100.33 £126.25 £149.25
Zimbabwe£55.60 £76.71 £100.33 £126.25 £149.25