Stretching BEFORE or AFTER the workout?

Well, let’s start from the beginning: warm-up 🙂

The warm-up happens before the exercise itself and it should last for 5-10 minutes for most healthy adults.

It should begin with low- to moderate-intensity exercise or activity that gradually increases in intensity. In case of a higher intensity workout session the last part of the warm-up could include some brief higher-intensity exercise to have the athlete more prepared. As a general principle, the harder the workout and/or the older the athlete, the more extensive the warm-up should be. However, the warm-up should not be so demanding that it creates fatigue that would reduce performance, especially for competitive athletes.

Ok, got it.

But then after the warm-up do we stretch or go ahead to the workout?

Let’s talk about two types of stretching: static and dynamic stretching.

Static stretching is the one we think of when we think about stretching: where we pull our elbow down behind our head or when we finish a soccer practice and sit on a circle in the middle of the field following the coach next exercise while he counts up to 20 seconds. That’s static stretching which is usually done after the workout and not after the warm-up which probably doesn’t harm to do some brief stretching at the end of the warm-up, once the body is already warmed-up, although if it progress to a high-intensity workout, stretching may actually inhibit the ability to achieve full intensity. This happens because stretching improves muscle elasticity which lowers the force-generating capacity of proteins contraction of the muscle. But if it is done some static stretching before the workout be sure that you do after the warm-up, otherwise it may potentially be harmful. Usually static stretching after the warm-up is most beneficial for athletes requiring flexibility for their sports (for example gymnastics and dance).

Now, the dynamic stretching has the goal to warm up and not to gain flexibility as the static stretching. With series of repeated and specific movements the dynamic stretching will have the athlete more prepared for the workout. For example, when we all stand on the sideline of the soccer field and do all together a sequence of movements: butt kick, high knees, rotating arms and torso while jogging forward, and so it suits better for athletes requiring running or jumping performance during their training such as soccer players, basketball players and sprinters.

Warm-up is very important do be done before the workout, so if you arrived late to the training, hold on, get your warm-up done and then start your workout session.

As far as for static stretching, make sure to warm-up before it and enjoy its benefits:

  • Allows greater freedom of movement and improved posture
  • Increases physical and mental relaxation
  • Releases muscle tension and soreness
  • Reduces the risk of injury

All right, have a great workout!

I will see you soon,

Flavia Grohmann

“Your body can handle almost anything. It is your mind that you need to convince”

Reference: ACE Fitness

FANCY Italian Dinner

Have you tried or seen this beautiful plant called Romanesco?

“Romanesco broccoli, a beautiful lime-green vegetable with a dense, heavy head covered in spiraling points, is widely grown in Italy and is starting to show up in more farmers’ markets here. Unlike its close cousin the cauliflower, it doesn’t have a sulfurous taste; instead, its flavor is mild and gently sweet.”

And for those who has it on their fridge or are willing to get it, here it is an amazing delicious recipe which I cooked myself already.
It had a successful ending on both presentation and taste.
I hope you enjoy it! Yaay!

Serves 6
Total Time 30min

¼ cup chopped almonds
¼ cup plus 3 tablespoons olive oil; plus more for drizzling
2 tablespoons drained capers, patted dry, divided
Kosher salt
½ medium romanesco or cauliflower, cored, cut into small florets
8 garlic cloves, very thinly sliced
½ teaspoon crushed red pepper flakes, plus more for serving
½ cup dry white wine
12 ounces lumaconi (snail shells) or other medium shell pasta
2 ounces aged Asiago cheese or Pecorino, finely grated
2 tablespoons unsalted butter

Preheat oven to 425°. Cook almonds, ¼ cup oil, and 1 Tbsp. capers in a small saucepan over medium-low heat, swirling pan occasionally, until capers burst and almonds are golden brown and smell toasty, about 5 minutes. Transfer almonds and capers with a slotted spoon to a small bowl; season with salt. Let cool. Toss romanesco with oil from saucepan on a rimmed baking sheet; season with salt. Roast, tossing halfway through, until golden brown and tender, 20–25 minutes.

Meanwhile, heat 3 Tbsp. oil in a large Dutch oven or other heavy pot over medium-high. Add garlic, ½ tsp. red pepper flakes, and remaining 1 Tbsp. capers and cook, stirring often, until garlic is golden, about 3 minutes. Add wine and cook until liquid is almost completely evaporated, about 2 minutes.

Cook pasta in a large pot of boiling salted water, stirring occasionally, until very al dente, about 3 minutes less than package directions.

Using a spider or a slotted spoon, transfer pasta to pot with garlic; add 1 cup pasta cooking liquid. Reduce heat to medium and cook, tossing often, until pasta is al dente and liquid is slightly thickened, about 3 minutes. Add ¼ cup pasta cooking liquid, then gradually add cheese, tossing until melted and dissolved into a luxurious, glossy sauce. Remove from heat; add butter and toss to combine. Toss in romanesco.

Divide pasta among bowls. Top with fried almonds and capers and more red pepper flakes and drizzle with oil.

And remember: keep an eye on your food, consult a nutritionist if necessary and listen to your body, who is always communicating with you.

Flavia Grohmann


Are you burning Cabs, Fat or Protein?

Do you sometimes wonder if you are burning Carbs, Fat or Proteins during a workout?

So let’s clear that out 🙂

We basically have 4 type of energy producers in our body:

  • Phosphagen System
  • Carbohydrate Fuel – Anaerobic System
  • Fats and Carbohydrates Fuel – Aerobic System
  • Protein Fuel – Prolonged cases

Those 4 energy producers are integrated to each other and the big deal is to understand when each one takes place according basically to 2 variables:

  • intensity
  • duration

There is a chemical compound which releases energy to our muscle causing it to contract and so to move. This compound is called ATP – Adenosine Triphosphate. And these 4 producers of energy are so producers of ATP.

The Phosphagen System is the fastest producer of ATP and will use the ATP already available in our body. Once it is broken down for the energy release, the CP – Creatine Phosphate will breakdown and reconstruct the ATP to a new one ready to be used. This is a non stop process but limited, for a short period of time.

When a person starts an exercise, a run for example, the 1st to 30th seconds of exercise will be using ATP from the Phosphagen System. After that if the exercise continues then the ATP needs to be provided by another producer: Anaerobic System (Carbohydrates Fuel). Although the Anaerobic System is raised for high-intensity exercises, it is also initiated in between the Phosphagen System and the Aerobic System, filling it up the gap between them since the Aerobic System is slow and so taking longer to start producing ATP.

This gap period takes about 3 minutes, after that, the Aerobic System starts to take over while the Anaerobic System decreases its production.

Examples of Carbs are: veggies, fruits, legume, potatoes, whole grains.

Once we eat Carbs our body will digest it to its simplest form called glucose, which will be sent to the blood and distributed to the body.

Glucose is stored into the muscle and liver.

The extra glucose is transformed into fat and stored on the adipose tissue for later use.

When the continuous exercise exceeds 50% of the maximal effort of the athlete, the Anaerobic System will take control and provide ATP on a faster way for the higher demand.

But when the exercise intensity switches to moderate or slow, the main ATP provider will be the Aerobic System, which together with oxygen will use Carbs and Fat.

Examples of Fats are: omega-3, omega-5, nuts, seeds, veggies oils (olive, avocado).

Once we eat fat our body will digest it to its simplest form called fatty acids, which will be sent to the blood and distributed to the body.

Fatty acids are stored into the muscle.

The extra fatty acid will be stored on the adipose tissue for later use.

After about 2h of continuous exercise, our body will have a lack of glucose and fatty acids available and so the ATP will be produced also through the proteins.

Examples of Proteins are: meat, fish, eggs, beans, soy.

Once we eat proteins our body will digest it to its simplest form called amino acids, which will be sent to the blood and distributed to the body.

Amino acids are stored into the muscle.

The extra amino acid will be extracted.

At this protein stage, the athlete feels an enormous exhaustion, the muscles hurt and all they want to do is to stop running. At this moment marathon and ultra-marathon runners usually say that they “hit the wall” . But they continue fighting with the pain until the end of the run. This usually happens on the 30km of the race or depending on the athlete speed, shape and others variables.

Some long distance athletes use the “cab loading” which is a strategy to consume a higher percentage of carbs and lower of fat on 1 to 3 days before the long run. This way there will be temporary extra storage of glucose on the muscle and liver so the protein production of ATP will be started later than usual while the athlete will be about finish the run.

As a conclusion, depending on the intensity and duration of the exercise, the body will provide ATP from the proper Fat, Carbs, Protein fuels and Phosphagen System as an integrated process.

Consuming the proper food and amount has a direct reflection to the athlete performance.

For more details on this topic, watch my presentation on the link below and don’t forget to subscribe to my YouTube channel 🙂

Click here to watch more about ATP production or watch the video below.

For a running and diet individual plans, look for professionals and kick it!

I will see you soon!

Flavia Grohmnann

Reference: ACE Fitness

Friday night, Netflix and delicious healthy Quesadillas

What’s up on a Friday Night? Some Netflix and chill? 🙂

Here it is one of our favorite recipes from Erik Orgu! Way too delicious! It is so juicy and so tasty!
You can also vary the bacon with chicken, ham, shimps, salmon fillet, tofu, soy slices, but bacon is our favorite option!
And the pineapple? Oh my… Such a perfect combination! It reminds me of the hawaiian pizza that I used to eat while living in Minnesota with my teammates! Plus, you can use canned pineapple as an alternative for non tropical countries.

Regarding cooking, little by little we can PEEL MORE AND UNWRAP LESS.

It doesn’t have to take a lot of time to cook, specially after getting started and letting it flow. It all depends recipe from recipe and there are so many healthy, delicious, fast and easy ones! So many which you can do in 15min!

“There is no love sincerer than the love of food.” George Bernard

Our body cells require a continuous supply of energy in order to function and the food we consume supplies this energy. Good carbs, fat, protein, vitamins, minerals and water will directly reflect on our health and fitness performance.

Below is the recipe of this amazing Quesadilla:
Serves 1

20g Light Mayonnaise
2 Tortilla wrap (small)
35g Favorite cheese 24-28% fat
75g Bacon
95g Pineapple
85g Tomato
60g Cucumber
35g Lettuce

1- Chop and fry the bacon.
2- Mix on a bowl mayonnaise, fried bacon, grated cheese and pineapple cubes.
3- Put the mix in the tortillas, fold it, heat up both sides on a covered pan.
4- Chop the salad and serve aside.

Enjoy it!
For more info about food balance and delicious recipes contact a nutritionist.

Flavia Grohmann

10km below 50min – Challenge

Hey-ho! The 1st week of my challenge is DONE!

Which challenge?

I am going after the 10km run below 50min.

Oh my..
That’s correct: OH MY!

For me which speed isn’t my strength it is really a challenge, it looks like that it is not possible at all. BUT, I gotta try!

The initial training plan was for 8 weeks, but since currently I am doing 10km in 1:02:00, I will take another 4 weeks and even more if needed.
Decrease 12min… Twelve!

And as I usually do, after each week of the training I post a comment of how it was, so maybe I can support and get support from someone who is going through something similar or already went through, or who can somehow feel me. That would be cute 🙂

The week already put me on the spirit with this #sonofa training on Thursday:

6x (800 meters HARD + 2’ rest)

It was hard. Hard. I wanted to slow down but my HR watch kept showing me that I could keep it up! So here I had a self-sabotage moment trying to take place, but the numbers made sure to keep me on the loop.

Do you run with a HR watch?
It is awesome. It is hard. It is real.

And: I will see you next week!

Flavia Grohmann

Running Abroad

A Brazilian woman living in Europe, building a family and running abroad! Can you feel me? 🙂

You are more than welcome to my Blog and to share your fitness experiences, traveling as well as some delicious healthy food which you come up with! Yummy!

I will be sharing my experiences about running, traveling, food recipes and tons of adventures! Which on this picture by the way, I was doing a 3 days cycling trip in Patagonia, Argentina, with two dear friends one from Brazil and another from Michigan-USA. It just fills my heart when I look at this picture and I remember what an amazing experience it was and actually which exercising is!

And this is just one out of tons! Don’t miss out. Stick with me 😉

Flavia Grohmann