FitGeekGirl – Health, fitness, travel and geekdom diaries

Health, fitness, travel and geekdom diaries

Wonderful Dubrovnik — 19/08/2016

Wonderful Dubrovnik

We decided to spend our summer vacation closer to home this year. We love Croatia, the Croatian seaside and Game of Thrones so Dubrovnik a.k.a. King’s Landing was obviously the perfect choice.🙂

We’ve already been to Zadar and Rovinj, both highly recommended. But Dubrovnik has now a special place in my heart. The old town of Dubrovnik with the city walls, Stradun, the old port and the narrow streets is definitely something else.

Where to stay

After some research we booked a classic double room with breakfast in the Valamar President Dubrovnik hotel. The hotel is located about 6 km from the old town, 15 minutes by bus or 45 minutes walk along the promenade. The bus number 6 stops right in front of the hotel and it’s the last station.

We booked only breakfast because we planned to go often to the city and do daily trips so we knew that we won’t have dinner at the hotel every night.

The breakfast is delicious with many choices. Freshly pressed juices, strawberry banana smoothies, coffees, fresh fruits, eggs prepared in any kind of way, pancakes, spreads, cheeses, sausages, bacon and so on. Breakfast is from 7 until 11 o’clock so it was perfect for when I wanted to sleep in or go do a workout at the hotel gym before breakfast. The hotel has a well equipped gym with cardio machines and some weights. There is also a yoga room that can be used anytime.

The hotel has one indoor pool and an outdoor pool. The beach is with small stones so it’s best to bring swimming shoes but the water is crystal clear. Sunbeds, parasols and towels on the beach are included for the hotel guests. There are possibilities for diving, snorkeling, stand-up paddle boarding and to rent jet skis.

The beaches in Croatia are public and open for everyone so the locals come to the beaches as well. Nevertheless the beach at Valamar doesn’t get crowded, although it gets quite full during the weekends.

The people at the reception are lovely and there is a possibility to book trips at the Experience Creator counter across the reception.

Where to eat

At the hotel

The hotel has a piano bar, a restaurant with buffet dinner, a beach bar and room service.

The beach bar offers dinner in the evening and lunch at the bar or directly on the beach during the day. Also drinks can be ordered on the beach and paid in cash or booked on the room. We tried the beach bar for dinner once and while it was beautiful at sunset, there were many insects that kind of ruined our appetite.

We had dinner at the piano bar when it was raining and the menu is the same as for room service. We also order room service and were happy with our burgers.

Near the hotel

The hotel is located in Babin Kuk (translated to “Grandmother’s hip”🙂 ) and the Mali Stradun (translated to “Small Stradun”) which is the center of Babik Kuk and it is located only 100 m from the hotel. There are many restaurants here, Pivnica Dubrava being one of them that are famous for their grill and iron bell and I recommend trying it.

At the promenade in Lapad Bay

There are many restaurants along the promenade. I recommend Restaurant More and More Cave Bar. We were also several times at the Tutto Bene food & bar, they serve tasty burgers and pizza.

In the old town

On the mountain of Srd

  • Dubrava located 1,5 km from the cable car.

What to do

Watch a movie at Cinestar

Movies at the cinemas in Croatia are in English with Croatian subtitle. The Cinestar in Lapad Bay is great and usually not crowded. We watched the premiere of Star Trek Beyond and Central Intelligence.

Game of Thrones Tour on Karaka

We wanted to go on this tour but unfortunately the weather was not so nice so we decided not to. Nevertheless for all the Game of Thrones fans out there, this is probably something to do in Dubrovnik. The tour includes a 1-hour boat ride with the Karaka followed by a 1-hour walking tour in Dubrovnik where a guide shows where Game of Thrones was filmed and tells stories behind the scenes.

Shopping

  • Shopping centers in the port of Gruz.
  • In the center of Babik Kuk.

What to visit

City walls of Dubrovnik

Old town of Dubrovnik

The high season is from June until August so it’s relatively full everywhere in Croatia. Many cruise ships stop every day in Dubrovnik and we were told to go after 17 o’clock when the cruisers have left the old town. We went a few times during the day and once it was so full that there was a huge crowd in front of the main gate and nobody could get in so I definitely agree that visiting the old town before 17 o’clock could be anything less than fun. Nevertheless on such days we went along the city walls to the next gate where we could enter the old town without much problem.

The mountain of Srd

Take the cable car near the old city of Dubrovnik to the mountain if Srd and enjoy the lovely view of the old town and the island of Lokrum. I recommend going at sunset.

Lokrum island

A boat is going every 30 minutes to the Lokrum island from the old port of Dubrovnik. Return ride costs 100 kuna.

We spent a full day in Lokrum visiting the island. There is also a museum on the island showing short videos about Game of Thrones and the museum has an Iron Throne where we took pictures of us sitting on the throne.

The Lokrum Bar is a great place to have a break and I highly recommend the Cremes cake, it was one of the best I have ever had.

There are numerous beaches on the Lokrum island so we finished our visit with a dip on the sea before returning to Dubrovnik by boat at sunset. There is a huge line in the late afternoon with people waiting for the boat to return but a boat is leaving every 10-15 minutes so the waiting time is not long.

Cavtat

There are 3 companies offering boat rides to Cavtat from the old port of Dubrovnik. 60 kuna one-way or 100 kuna return. We took the boat in the morning and spent a full day in Cevtat. We walked along the promenade, visited the old town and swam in the sea to cool off afterwards. We took breaks to hide from the hot sun and cool off with drinks and ice cream. Finally we had an early dinner before returning to Dubrovnik by boat at sunset.

Day trip to Montenegro

We booked a one-day trip to Montenegro by bus for Sunday. It costs around 43 euros per person.

We were picked up at the hotel at 7:30 in the morning and we drove along the coast to Montenegro. There is a border crossing between Croatia and Montenegro. June-August is high season so we expected a long line of cars which unfortunately was true. Usually the border patrol in Montenegro checks the passenger list but the Croatian border patrol scans the non-EU passports so it takes longer.

We took the car ferry with the bus which was my first time and it was awesome, even though it took only 5 minutes.

Budva

Our first stop was in Budva for 2 hours and we arrived there at 11:50. We visited the old town, had lunch at Budva Juice Bar (highly recommended, delicious toast sandwiches and fresh juices) and took a stroll along the promenade. The old town is beautiful and there are many nice shops like Hard Rock Cafe (where I got a t-shirt of course) and even a Victoria’s Secret store.

Budva is a rich town with 200 millionaires, it is said to be the party town in Montenegro where all the famous singers come for concerts. I wasn’t so impressed with the beaches though, it was very crowded.

Kotor

Out next stop was in Kotor for 2 hours where we arrived at 14:30. Kotor is one of the top 10 cities to visit recommended by Lonely Planet in 2016. We were dropped off at the main gate and a local guide showed us around in the old town which looks like a mini version of Dubrovnik. The city walls go in a zigzag all the way to the top of the mountain where the fortress is located. There are almost 1500 steps to climb up and it’s best to do it in September-October when it’s not so hot. It was 35 degrees Celsius as we were there so we decided not to make the climb. Instead in the free time after the visit with the local guide we had some drinks and ice cream in one of the many air-conditioned cafes and did one more round of the old town before returning to the bus to get back to Dubrovnik.

The day trip to Montenegro was great, although we wished to stay longer in both cities. We had a guide and a driver during the trip, the guide talked during the bus ride about the cities, villages and areas that we were passing through. We arrived back to the hotel at 19 o’clock feeling pretty exhausted so it’s a good idea to plan a lazy beach day after such a day trip.

All the pictures from the trip are here.

Bulking log week 1/12 — 15/08/2016

Bulking log week 1/12

Bulking challenge goals

August-October: 12-weeks bulking clean and gradually with reverse diet to increase strength and build muscle

This week’s goals

Goal Achieved?
New calories and macros with focus on strength. No. Too high on carbs.
5x strength HIT training with Freeletics Bodyweight Yes.
2x weight training with Freeletics Bodyweight Yes. 1x lower body and 1x upper body.
2x cardio sessions Yes. 2x long walks.
2x 1x rehab/yoga sessions No. Only 1 foam rolling and stretching session.

Workouts

Week Resistance training Cardio Rehab
1  7  2  1

Nutrition

Progress

Week Macro Days Weight Body fat Muscle
1 195C/97P/58F  +0,7 kg  -2,2%  +1,9%
2 202C/100P/58F

Next week’s goals

  • Increase calories and macros with focus on strength, according to The Reverse Diet Guide by James Wilson.
  • 5x strength HIT training with Freeletics Bodyweight.
  • 2x strength weight training with Freeletics Gym.
  • 2x cardio sessions.
  • 2x rehab/yoga sessions.
Training log week 12/12 – Hell Days — 10/07/2016

Training log week 12/12 – Hell Days

My goal for the next 12 weeks is to get fitter, lose some weight and body fat while maintaining as much muscle as possible, doing as little cardio as possible and eating as much as possible so my body doesn’t go in starvation mode or metabolism adaptation. I will be reverse dieting until I reach the highest possible daily calories that I can hold while still managing to achieve this goal.

Here’s my recap for week 12.

Workouts

This week’s goals:

  • Hell Days with Freeletics Bodyweight: 6x HIT workouts, 3 training days with 2 workouts.
  • 2x cardio sessions.
  • 2x rehab/yoga sessions.

Goal achieved!

I completed my second Hell Days with the Freeletics Bodyweight coach. It was more difficult than the first that I did in Week 7 and I was a bit afraid of Dione, especially since I had to do it twice in a week, but it went very well.

Monday is my rest day and I always start the week with a nice relaxing yoga session before going to work. I did Yoga Girl’s Facebook Live Class called “Yoga to create space” and it was amazing. I also did a second yoga session in the middle of the week.

I did 2 sessions of cardio: one time I walked to the city and breakfast at Starbucks before work. On Saturday I went out running and my brother is visiting so he came with me too. I think I convinced him to start running because he now wants to go running every day while he is staying here with us.🙂

NUTRITION & MACROS

This week’s goals:

  • Meal prep and cook at home every day.
  • Stay at the same calories and macros like this week: 40%C-30%P-30%F.
  • Hit my calories and macros.
  • 4 meals per day.

It’s the 3rd week in a row that my actual weekly total calories are higher than my planned calories for the week. I’ve let my nutrition slip a bit and I’ve started eating more but I’ve been super hungry with all the exercise I am doing so it’s ok.

Reaching my macros is still not perfect but I am slowly getting there. I eat more carbs than protein but I’ll see how my new goals for calories and macros look like for the next phase of my training since my macros will change soon.

RESULTS

  • Week 1:
    • -0,9 kg; +0,2% body fat; -0,5% muscle; -4 cm lost overall
    • 40%C-20%F-40%P
  • Week 2:
    • -1,1 kg; +0,5% body fat; -0,8% muscle; -4 cm lost overall
    • 45%C-25%F-30%P
  • Week 3:
    • No new measurements
    • 45%C-25%F-30%P
  • Week 4:
    • -1,4 kg; -1% body fat; +0,3% muscle; -6 cm lost overall
    • 50%C-25%P-25%F
  • Week 5:
    • -1,1 kg; -0.9% body fat; +0,3% muscle; -4 cm lost overall
    • 50%C-25%P-25%F
  • Week 6:
    • -1 kg; -1% body fat; +0,4% muscle; -7 cm lost overall
    • 50%C-25%P-25%F
  • Week 7:
    • -2,6 kg; -2% body fat; +0,6% muscle; -13 cm lost overall
    • 40%C-30%P-30%F
  • Week 8:
    • -2,4 kg; -2% body fat; +0,5% muscle; -13 cm lost overall
    • 40%C-30%P-30%F
  • Week 9:
    • -2,9 kg; -2% body fat; +0,4% muscle; -16 cm lost overall
    • 40%C-30%P-30%F
  • Week 10:
    • -2,4 kg; -1,6% body fat; +0,3% muscle; -15 cm lost overall
    • 40%C-30%P-30%F
  • Week 11:
    • -3,1 kg; -1,6% body fat; +0% muscle; -17 cm lost overall
    • 40%C-30%P-30%F
  • Week 12:
    • -3,5 kg; -2% body fat; +1,3% muscle; -19 cm lost overall
    • 40%C-30%P-30%F

I’ve been consistently losing weight and body fat over the last few weeks, even though I’ve been eating more than what I planned every week. My body apparently needs more fuel for the workouts and I am burning more calories in rest mode since I’ve packed on some baby muscles.

AND THAT’S A WRAP!

I officially finished the 12-week training to cut for my summer vacation and to improve my fitness and health, using the Freeeletics Bodyweight coach, and the Gym and Running apps.

I am proud that I lost -3,5 kg, -2% body fat and -19 cm overall. I have also gained +1,3% muscle. It was hard, both mentally and physically, and Freeletics challenged my limits so many times. I pushed myself to the limit and beyond during the workouts, I paid extra attention to my diet and all the hard work paid off. My goal was not weight loss specifically but instead I wanted to burn fat and I am pretty happy with the progress after 12 weeks.

I am now starting the next phase of my training. I am switching the focus to strength and starting to reverse diet to build more muscle for the next 16 weeks and then I will do another cut for 12 weeks.

WHAT’S NEXT

  • August-October: 12-weeks reverse diet and build muscle
    • Freeletics Bodyweight Strength
    • Freeletics Gym Strength Training
    • The Reverse Diet Guide by James Wilson
  • November – January: 12-weeks cut to lean out for the vacation in Thailand in February
    • Freeletics Bodyweight Cardio & Strength
    • Freeletics Gym Conditioning Training
    • Freeletics Running

NEXT WEEK’S GOALS: Increase strength and build muscle

  • New calories and macros with focus on strength.
  • Hit my calories and macros.
  • 5x strength HIT training with Freeletics Bodyweight.
  • 2x strength weight training with Freeletics Gym.
  • 2x rehab/yoga sessions.
Training log week 11/12 – The calm before the storm — 03/07/2016

Training log week 11/12 – The calm before the storm

My goal for the next 12 weeks is to get fitter, lose some weight and body fat while maintaining as much muscle as possible, doing as little cardio as possible and eating as much as possible so my body doesn’t go in starvation mode or metabolism adaptation. I will be reverse dieting until I reach the highest possible daily calories that I can hold while still managing to achieve this goal.

Here’s my recap for week 11.

Workouts

This week’s goals:

  • 5x HIT workouts with Freeletics Bodyweight.
  • 2x 1x weight training workouts with Freeletics Gym.
  • 3x cardio sessions.
  • 2x yoga sessions.

The Freeletics Bodyweight coach took it again easy on me this week but I just realized that this was the calm before the storm because I have Hell Days next week. Nevertheless I got some easy workouts this week so I added one extra weight training workout with Freeletics Gym.

I did two low intensity steady state cardio sessions this week: I walked to the city and had breakfast at Starbucks before work. On Sunday I added one high intensity interval training cardio session with Freeletics Running: I did BASTET and also added an extra 1K run.

For rehabilitation I did one session of full body stretching and foam rolling at the beginning of the week. On Friday I came home and did a yoga and meditation session with Yoga Girl. It felt really good after a long and tough week.

NUTRITION & MACROS

This week’s goals:

  • Meal prep and cook at home every day.
  • Stay at the same calories and macros like this week: 40%C-30%P-30%F.
  • Hit my calories and macros.
  • 4 meals per day.


Diet was on point this week. I cooked and prepped most of my meals so it’s easy to fit it into my calorie and macro goals. I went out for dinner to a restaurant on one of the evening but I chose a macro-friendly meal which was thai minced beef salad with sticky rice, plus it’s also my favorite thai dish so winning!🙂

My cheat meal this week was a small tuna pizza for lunch on Friday, it was my 4 year anniversary at the company that I work at and my work-BFF’s last day at work before her vacation so we kind of celebrated.🙂

I am usually following the 80/20 diet rule: eating healthy 80% of the time and indulge 20% of the time. The 20% is typically once a week so I count this week’s pizza in this. This works best for me. It helps me avoid binge eating and cravings.

RESULTS

  • Week 1:
    • -0,9 kg; +0,2% body fat; -0,5% muscle; -4 cm lost overall
    • 40%C-20%F-40%P
  • Week 2:
    • -1,1 kg; +0,5% body fat; -0,8% muscle; -4 cm lost overall
    • 45%C-25%F-30%P
  • Week 3:
    • No new measurements
    • 45%C-25%F-30%P
  • Week 4:
    • -1,4 kg; -1% body fat; +0,3% muscle; -6 cm lost overall
    • 50%C-25%P-25%F
  • Week 5:
    • -1,1 kg; -0.9% body fat; +0,3% muscle; -4 cm lost overall
    • 50%C-25%P-25%F
  • Week 6:
    • -1 kg; -1% body fat; +0,4% muscle; -7 cm lost overall
    • 50%C-25%P-25%F
  • Week 7:
    • -2,6 kg; -2% body fat; +0,6% muscle; -13 cm lost overall
    • 40%C-30%P-30%F
  • Week 8:
    • -2,4 kg; -2% body fat; +0,5% muscle; -13 cm lost overall
    • 40%C-30%P-30%F
  • Week 9:
    • -2,9 kg; -2% body fat; +0,4% muscle; -16 cm lost overall
    • 40%C-30%P-30%F
  • Week 10:
    • -2,4 kg; -1,6% body fat; +0,3% muscle; -15 cm lost overall
    • 40%C-30%P-30%F
  • Week 11:
    • -3,1 kg; -1,6% body fat; +0% muscle; -17 cm lost overall
    • 40%C-30%P-30%F

It’s amazing how good progress is when sticking to my calories, macros and workouts. My body seems to like this training combination with Freeletics and healthy cooked food.

NEXT WEEK’S GOALS

  • Meal prep and cook at home every day.
  • Stay at the same calories and macros like this week: 40%C-30%P-30%F.
  • Hit my calories and macros.
  • 4 meals per day.
  • Hell Days with Freeletics Bodyweight: 6x HIT workouts, 3 training days with 2 workouts.
  • 2x cardio sessions.
  • 2x rehab/yoga sessions.

One more week to go!😀

How to make the perfect porridge — 02/07/2016

How to make the perfect porridge

I’ve been cooking porridge recently with this recipe from Jamie Oliver’s Food Tube and it’s the most delicious that I have ever tasted. Try it and comment below how you liked it!😉




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