Indulge in the Dalmatian Coast of Croatia

Sun-drenched and lavender-scented, ancient cities and stunning coastlines dotted with hidden places to swim… With more than 70 islands and 500 inlets on the coast of Dalmatia, where do you begin? How about the Jewel of the Adriatic? From Dubrovnik to Split, we will Exert, Explore and Indulge on a Dalmation FitCation

Croatia Itinerary at a Glance

DOBRODOŠLI!   – Welcome to your Croatia FitCAtion! Discover the breathtaking beauty of Croatia — the jewel of the Adriatic with UNESCO heritage sites, fascinating history, culture, beautiful beaches, secluded islands, and clear seas!

Dubrovnik is a medieval city on the Croatian side of the Adriatic coastline. It is a treasure trove of cultural and historical monuments that were created throughout its thousand-year existence. Dubrovnik offers a rich selection of experiences but also a complete holiday in a mild Mediterranean ambiance with wonderful seaside landscapes. Exploring the area actively will enable you to interact with the landscape and immerse yourself in the region.

Day One — Arrival Day 
Light Activity - Tour of the Old City and Welcome Dinner

Featured Class:
Flow and Easy

Your driver will pick you up at Dubrovnik airport. Check into your hotel and relax! Enjoy a sensational seafront setting overlooking Lapad beach and the blue-green Adriatic. Hotel Kompas Dubrovnik offers superb contemporary design, a luxury spa, and outstanding dining, all with exemplary service.

Weʼll meet our private driver at 4 pm and head to the city center to meet with the professional local guide. Discover Dubrovnik and take in all the main sights. As we explore the architecture and history of this famous city, the story of Dubrovnik's golden age will unfold before your eyes. Weʼll walk the Dubrovnik City Walls and watch the sun set over the gleaming limestone and brilliant red rooftops.

After the tour, weʼll enjoy a three-course welcome dinner, wine included, and toast to our FitCation. Transfer back to the hotel is arranged. However, if you want to explore the city further you can stay in the Old town longer and return to hotel on your own.

Day Two
High Activity Day - Mt. Srd Hiking and Sea Kayaking

Featured Classes:
Morning Mobility
Sunset Stretching 

Featured Hike:
Mt Srd

Weʼll begin our day with some yummy movement and a delicious breakfast. Then, weʼll meet our private driver and head to the city center. Weʼll hike to Mt Srd which sharply rises above the Old City in Dubrovnik. The craggy mountain is capped with a large fortress, an enormous cross, a Croatian war museum, and a panoramic restaurant. From the top of Mt. Srd, visitors are treated to a stunning 360-degree view of Dubrovnik that is simply breathtaking! The viewpoint stretches over the turquoise Mediterranean waters to the west, across Croatiaʼs border with Bosnia to the east and Montenegro to the south.

The dirt path begins in the forest. Tall evergreen trees provide shade from the sun and block the noise of the road below. The scent of earth and fresh blossoms hang heavy in the air. Srd rises to a height of 1,352 feet, overlooking the picturesque Pearl of the Adriatic. On clear days, views extend over the islands that dot the Adriatic Sea, allowing visitors to see 35 miles away to the Elafiti Islands. However, itʼs not just the views that entice visitors to soar to the summit; Mt. Srd has long protected Dubrovnik from invaders. Most recently, in the 1990s, the mountain played a strategic part in the Croatian War of Independence (also known as the Homeland War) and the 8-month-long Siege of Dubrovnik. The trail is 1.5 miles and moderately rigorous with a steep climb. For those who prefer a more leisurely climb, a ride in a cable car offers the same stunning views on the ascent.

After the hike, weʼll return to the Old town and enjoy three-course lunch in one of the local restaurants. Youʼll get a chance for some free time then weʼll meet up at Pile Gate for a half-day group sea kayaking experience. Explore caves and beauties of the coast, with a break for snorkeling. Transfer back to the hotel is arranged and weʼll end our day with a sunset stretch. Enjoy dinner on your own in town, or at the hotel.

Dinner recommendations: 

360 Dubrovnik
Proto
Posat Dubrovnik
Trattoria Carmen

Day Three
Low Activity Day - Cooking Lesson

Featured Class
Core Circuit

The Konavle region stretches from Cavtat to the border with Montenegro. The village of Čilipi, close to the airport, is one of the cultural centers of Konavle. On Sunday mornings, you can witness the traditional songs and dances of Konavle and performers dressed in colorful folk costumes. Konavle consists of a fertile valley plus upland and coastal parts all with stone villages. In the central valley, youʼll find traditional rural restaurants where you can enjoy delicious home-grown food - locally reared meat and trout, sometimes served by waiters and waitresses in traditional costumes.

The upland section borders Herzegovina, the dividing line with the Ottoman Empire for centuries. The protected landscape surrounding the Ljuta is home to a watermill and stamp system consisting of eight flour mills, two oil mills, and three stamp mills. This preserved system, called the ʻlower mills,ʼ was built after 1550, when Konvale came under the control of the Republic of Dubrovnik.

Weʼll start the day with a nice burn in your core before we refuel with our regional cooking experience. Weʼll visit the Konavle region and enjoy a half-day cooking class with a traditional meal and wine tasting. After a short drive from Dubrovnik, weʼll arrive at a typical rural villa en enjoy welcome drinks and snacks. Weʼll harvest fresh vegetables for the cooking lesson straight from the garden! Weʼll prepare seasonal foods like: “sac” – lamb or veal cooked under the iron bell; “zelena menestra” – green cabbage with dry meat; skewers on laurel sticks; smoked bacon and goat cheese. Veggie options will be offered too! Cook over the open fire, dig your fingers into fresh dough, and taste olive oil. After lunch weʼll head back to the hotel and you can enjoy a free afternoon and evening in the most beautiful city in the world!

Day Four — Transfer to Split
Medium Activity Day - Hike, oyster and mussel tasting and wine tasting 

Featured Hike
Ston Wall

Pelješac is a peninsula in southern Croatia, in the Dubrovnik -Neretva county, just about an hour and a half drive from Dubrovnik. It is around 70 km long and is connected with the Croatian Mainland at Ston. The Pelješac Channel divides the peninsula from the island of Korcula. Scattered like breadcrumbs across the foothills of the dolomites, the hamlets and villages of southern Pelješac evoke an ancient past. The rocks, the vegetation, the groves of pine and cypress - everywhere a sense of timelessness prevails. On the hills above the sea, abandoned villas and gardens, stone walls and columns lie crumbling in the sun. Lemon, fig and almond trees, herbs and wildflowers surround the village's gardens and fields. The historical sea captains' town of Orebic sits at the bottom of the Sveti Ilija Mountain. A footpath into the mountains to the summit of Sveti Ilija begins near Viganj, too - Croatia's windsurfing capital. There, seaside restaurants and pebbly beaches attract a lively crowd in the summer months. The island of Korcula and Mljet are just across the channel. The Pelješac peninsula is known as one of the best wine-producing regions in Croatia.

We will have breakfast at the hotel and check out. Then, we will meet with our driver/guide for a private full-day immersive tour of Pelješac peninsula, where the velvety red wines from Plavac mali grape are produced on the sunny sea-facing slopes.

Our first stop is Ston city. Weʼll do a quick mobility warm-up and then work up a clean sweat walking up onto the wall. It wonʼt only be the stairs that leave you breathless, the view will also take your breath away. The town of Ston has the longest stone wall in Europe

(5.5 km). Originally 7 km long, they were partially destroyed in the 1667 earthquake. After the Dubrovnik Republic acquired the Pelješac peninsula in 1334, it required the protection of the town of Ston and started building the defense walls. This large complex was built in Dubrovnik from 1334 to 1506. At that time, it was the largest fortification-urbanist project in Europe. The walls were reinforced with 40 towers and 5 fortresses.

Upon arrival to Pelješac, weʼll embark on our gastronomic adventure! Mali Ston is home to Croatiaʼs most delicious oysters, carefully grown in beds throughout the bay. A short boat ride will take us to an oyster and mussel farm, located in Malostonski bay. Weʼll see how the oysters are grown in a short demonstration, and taste oysters harvested right out of the sea, accompanied by some local wine.

On our drive, weʼll have the opportunity to enjoy the picturesque hillside of Dalmatiaʼs magical interior, a unique blend of high mountains and small patches of fertile fields. We'll arrive at Miloš, a family estate and winery. Grape and wine production in Ponikve has been a Milos family tradition for generations. They base their production on the autochthonous grape variety of Plavac mali. The family owns approx 15 hectares of vineyards on the finest locations on Pelješac; on the slippery slopes of the Prapratno cove next to Ponikve village. Vineyards have been planted on sandy soil formed on the dolomite rocks. Handcrafted vineyards and ecological production show the effort they put into every detail.

In Ponikve weʼll visit their own wine cellar for fermentation, processing, bottling and the aging of wine. The selection of wine depends on the position and the preparation of the vineyard, the particular year, the way and time of vintage and the technology in the cellar. This means that each type of wine requires a different winemaking procedure. They produce different types of wines: dry, semi-dry, half- sweet and natural sweet (dessert) wines.

We end our day in Split and check into our 4-star hotel, Boutique Hotel Briig. Relax in your superior room with city views, before we meet in the lobby and head for a three-course dinner in a local restaurant.

Day Five
Medium Activity Day — Split History / Gastronomic Tour

Featured Classes
Lengthen and Strengthen
Sunset Flow

The second-largest city in Croatia, Split is a great place to see Dalmatian life as itʼs really lived!

Thereʼs no doubt Diocletianʼs Palace is the top must-see attraction. This UNESCO protected World Heritage Site is actually the heart of the whole city. Almost two thousand years old, the enormous palace exists today as a "living monument," meaning itʼs dotted with quaint shops, galleries, cafes, restaurants, and people live and work within its old walls. Thatʼs what makes it unique — itʼs an ancient Roman palace integrated into the everyday life of Split and its people.

Split, especially it’s Old Town, is dotted with colorful food stalls, konoba (a type of traditional Dalmatian tavern) and quaint little restaurants. Donʼt miss local delicacies, such as fish prepared na gradele and pašticada. Street food culture in Split is also pretty strong, and you can never go hungry since thereʼs always some inviting bite-sized treat waiting for you around the corner.

After a light breakfast at the hotel and a morning class, weʼll meet with our local guide for a Split historical & gastronomy tour. Taste the most scrumptious food while weʼre walking along the 1700-year-old Imperial Palace and the surrounding medieval highlights of Split.

Weʼll start our food adventure by visiting Green market and the great traditional restaurant "Konoba" known for its culinary specialties such as "macaroni" (handmade pasta), and fresh seafood. During the next part of the tour, weʼll visit a small shop to taste traditional peasant pie "soparnik." The tour concludes in the oldest pastry shop in Split, where weʼll indulge in traditional pastries and gelato.

Always buzzing, this exuberant city has just the right balance of tradition and modernity. After the tour, enjoy free time and return to the hotel on your own. Be sure to leave time for an evening yoga flow as we watch the sun set. Enjoy dinner on your own, with recommendations from local experts.

Day Six
High Activity Day — National Park Hike

Featured Hike:
Mobility Warm-Up
Krka National Park

The main attraction of Krka National Park lies in its seven waterfalls. The widest of these is Roški slap, although Skradinski Buk is the biggest and most well-known.

In addition to its natural phenomena, the area has an abundance of cultural and historical monuments. The most outstanding of these is the Franciscan monastery on the tiny island of Visovac, set in the middle of the lake, widening in the river like a precious stone. Within the monastery, there is a picture gallery and a church, origins of which are traced back to the 14th century. In the middle of the canyon, upstream of the river, is an impressive Krka Orthodox monastery; while on the high ground above the river, several old ruins sit. The old mills have been transformed into small ethnographic museums where one can see how wheat was ground in the olden days.

After breakfast at hotel, we’ll meet our driver for a private excursion from Split to Krka National Park. The walking trails of Krka National Park and the stunning viewpoints are the best way to see the wealth of flora and fauna of the aquatic and terrestrial habitats. Our hike will offer an experience of nature that encompasses all the senses! There are three viewpoints in this stunning landscape shaped by the Krka and Čikola Rivers: at Bilušića Buk, Brljan falls, and in Krnići Gornji, which overlooks the confluence of the Krka and Čikola Rivers: at Bilušića Buk, Brljan falls, and in Krnići Gornji, which overlooks the confluence of the Krka and Čikola Rivers.

We’ll continue on to Plastovo village for a unique wine-pairing gourmet experience at world famed Bibich Wine Cellar & Tavern.

We conclude our day with a trip to Trogir, a harmonious stone town on a small island that is connected to the mainland and the island of Čiovo by bridges. The old town, under UNESCO protection, is a treasure trove for lovers of art, Renaissance and Baroque buildings and Romanesque churches. Trogir offers intricate medieval architecture, Dalmatian waterside dining, and a busy market from the mainland across two interlinked islands. The entire historic center is a UNESCO World Heritage site, a testament to its heavyweight cultural importance. Two yacht marinas accommodate higher-spending visitors while a younger crowd hits the seafront nightspots of adjoining Čiovo island. Weʼll enjoy a 3-course lunch, followed by a private tour of this charming city.

We return to Split for an evening at your leisure. Wrap up your night with dinner on your own and people-watching along the Riva, which comes alive after dark on warm summer evenings.

Day Seven
Light Activity Day — Exploring Hvar & Split

Featured Class:
Core Flow

Feature Hike:
Spanjola Fortress

The island of Hvar is affectionately known as the "sunny island." It is widely popular among boaters, and it owes its popularity to its beautiful coastal towns and fine local cuisine. Yet another important part of this mosaic that many find irresistible are the islandʼs distinct and authentic local wines. Hvar winemakers are the first in Dalmatia to make the leap towards superior quality that is characteristic of many small producers in the region.

The gently rolling hills, spectacular beaches, lush vineyards, and vibrant nightlife of Hvar make it the perfect island getaway. Take a stroll down the medieval streets of this lovely island, and you will encounter imposing fortifications that testify to the islandʼs ancient history.

After breakfast at the hotel, weʼll hop on the fast ferry to visit the most famous island in Croatia – Hvar Island! Upon arrival, weʼll meet with our guide for a private walking tour of Hvar.

We'll shake off any stiffness from the previous day's hike with a bit of core work before breakfast. Then we'll hop on the fast ferry to get to the center of town. St. Stephenʼs Square or Piazza was formed by filling in an inlet that once stretched out from the bay. At 4500 sq. meters, itʼs one of the largest old squares in Dalmatia. The town first developed in the 13th century to the north of the square and later spread south in the 15th century. Weʼll visit a Benedictine nunnery, where nuns keep the secret of their UNESCO Cultural Heritage of Humanity handicraft, the fine art of making lace from agave leaves. Renaissance nobility, poets like Hanibal Lucic and Petar Hektorovic left their marks not only in Croatian literature but also in the townʼs architecture, and the oldest communal theater in Europe, founded in 1612.

After our private walking tour, we will hike up to Španjola Fortress. Through the network of tiny streets northwest of St Stephenʼs Square, we will climb up through a park to the citadel built on the site of a medieval castle to defend the town from the Turks. The Venetians strengthened it in 1557, and then the Austrians renovated it in the 19th century by adding barracks. Inside is a small collection of ancient amphorae recovered from the seabed. The view over the harbor is magnificent!

Youʼll have some free time for lunch and to explore on your own before catching a return ferry for Split. In the evening weʼll wrap up our FitCation with a farewell dinner, wine included, and time to enjoy our last evening in Split.

Lunch recommendations:
GIAXA Hvar
Gariful Hvar
El Pescador
Mediterraneo

Day Eight  — Departures

Breakfast at hotel and check out!

Sadly, it’s time to say goodbye. Your transfer from your hotel to Split airport is arranged. Or, stay a few more days to enjoy the area with one of our optional add-on experiences.

SRETAN PUT I HVALA!

Add-On Experiences

Our partners at Adriatic Allure have put together these beautiful add-on experiences. For booking email lisa@adriaticallure.com and let her know you're a part of our group.

• Adriatic Allure FitCation - Montenegrin Magic - Sep 13 - 16, 2023

  $2,280 per person double occupancy (based on 2 travelers - private journey/car)

  $1,960 per person double occupancy (based on 4 travelers - minivan)

  $1,715 per person double occupancy (based on 6 travelers - minivan)

• Adriatic Allure FitCation - Croatian Chic - Sep 23 - 26, 2023

  $2,120 per person double occupancy (based on 2 travelers - private journey)

  $1,590 per person double occupancy (based on 4 travelers - minivan)

  $1,380 per person double occupancy (based on 6 travelers - minivan)

Packing and Training Notes

Sporty-chic is IN for a warm-weather trip to Croatia. With warm days and cool nights, it’s ideal for a dip in the Adriatic without feeling chilly and a hike up to a view without needing a sweat towel. Average temperatures in September are the high 70s (Fahrenheit) during the day with a drop of about 10 degrees at night. Athleisure is the name of the game with breathable, quick-dry fabrics. Dress for comfort - with a stylish flair!

Day Wear: 

• Fitness class attire: Traditional fitness clothing that won’t restrict movement and is sweat-wicking/breathable. For your daily classes, you’ll find almost everything you’ll need in your BSF swag bag including a day pack, water bottle, yoga mat, and bands. Be sure to allow room in your bags to bring your swag home!

• Day trip and sightseeing attire: We will often go from hiking to lunch or site seeing. Athletic leisure attire such as hiking shorts, capris pants, skorts, or light pants can cross over for activewear and sightseeing. 

• Beach attire: Swimsuits, cover-ups, hats, sunglasses and water shoes 

Evening Attire

• Casual chic: Slacks, chinos, nice jeans, skirts, or sundresses will meet the needs for anything on our itinerary.

• Layers: Bring a light jacket or wrap for when the nights get cool.

Footwear

• Water shoes or water sandals: Some of the beaches are rocky and difficult to navigate in flip-flops or while barefoot.

• Light fitness sneakers: Reommended for fitness classes and can also double during walking tours. Or, bring a pair of trail runners that can do double duty for classes and our hikes. 

• Sight-seeing shoes: Fashion sneakers are in, Halleluia! Or choose a comfortable walking shoe or sandal that you’ve done some miles in—you don’t want to get blisters or find out too late that they’re uncomfortable.

• Evening shoes: Loafers, sneakers, dress sandals, flats or wedges work well. We recommend avoiding high heels as they’re more challenging to wear while navigating cobblestone walkways. 

• Sample shoe selection:

  • Women: trail runners, fashion sneakers, sandals, water shoes

  • Men: trail runners, fashion sneakers or nice loafer, water shoes

Other recommendations 

• Toiletries

• Mosquito repellant

• Sunscreen

• Motion sickness medication or sea bands

• Rain jacket

• Hat

• Sunglasses

• EU adapter for plugs

• Travel-sized USB charger

• Travel wallet (with RFID protection for your security). Also consider uploading a photo of your passport and/or driver’s license to a password-protected cloud storage service (Dropbox, Google, Microsoft) and credit cards to an encrypted mobile wallet. *Do not save photos of identifying information on your phone in case it is stolen.

• Pro tip: Throw a collapsable extra bag in your suitcase to fit all of your souvenirs for the way back

Croatia Training Notes

Consistency is key for our Dalmatian FitCation. A steady pace of activity will leave you deliciously spent at the end of the day.  Our activities are designed for a moderate activity level. Participants should not be new to movement; current injuries must be disclosed so our team can offer alternatives when needed.

Our hiking and walking tours will have an option to rev it up if you’re feeling it. The pace will be adapted for all participants — go at your own speed. Participants must be comfortable with stairs.

Kayaking will be at a beginning to intermediate level. Fitness classes will be tailored to the group and appropriate for all levels.

Your Hosts

LISA VONNEGUT, CSCS

Lisa has been a trainer and a coach since 2000. She first got the travel bug in 2007 on a solo trip to the Amalfi Coast. She was inspired to create Body Synergy FitCation as a way to integrate her passions: travel, and health and fitness. Her experience working in clinical psych and acute rehabilitation settings has led her to facilitate a nourishing and motivating environment in her training sessions. In addition, Lisa is studying the application of neuroscience to training in Z-Health Performance and Next Level Neuro, bringing another unique and innovative facet to her coaching. She is currently living as a digital nomad, dividing her time between the SF Bay Area and Southern Germany.

INES PALAC

Croatian-born, with significant involvement in the travel industry, Ines is able to access the most in-depth local experiences through her relationships and connections in the country and the region.  Her personal history also brings a notable understanding and appreciation to this remarkable destination.  Early in her life, Ines was a war refuge who returned home before the war ended, appreciative of fitness and strength, she became an accomplished athlete and national champion of Taekwon-do in her country, while simultaneously completing her education in economics - business management. She is a borderline perfectionist who loves equally nature and sport, which the region offers so much of.

Ines is recognized as a highly professional and knowledgeable travel partner, having held key positions in respected European companies long before she and her seasoned partners began Adriatic Allure. Well traveled, and an enthusiast for understanding and experiencing the amazing riches of this area, Ines brings a wealth of knowledge and deep connection to creating a bespoke journey for keen travelers.

lisa albert

Lisa has years of experience in the travel industry, with a particularly deep understanding and love for Croatia and the surrounding region.  She applies her extensive knowledge and insider connections to create unique and personalized travel experiences for clients and friends interested in exploring these magical places. Her passion for the region began during her graduate studies in the former Yugoslavia, where she was captivated by the natural beauty, friendly people, delicious cuisine, and rich culture of the area. As a seasoned traveler with over 50 countries visited, 8 countries lived in and 6 continents explored - she has a wealth of knowledge and talent  for planning exceptional memorable journeys.  Lisa believes that immersive travel experiences provide the best insight into our world and ourselves.

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