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The 4th of July 2018

The 4th of July 2018 – food recovery

Elaine Hastings and her father

Elaine Hastings and her father educating on food recovery

Elaine Hastings and her dad giving food tips and recovery from over eating. The 4th of July 2018.

Ritz Carlton Naples Florida.

With Huseyin Sirt and Savannah Hastings.

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Heavy Weights Aren’t the Only Way to Build Size and Strength! 

Lifting lighter loads may be just as advantageous,BY LAUREN DEL TURCO

If you want to grow big, you must lift big. At least that’s what gym-goers have always been told. But training with lighter weights may also help you build substantial muscle size and strength, found a recent meta-analysis of 13 studies published in Sports Medicine.

Cody Ratcliffe, busy college student with a full-time job makes working out a priority. with Elaine Hastings , Registered Dietitian


When people performed exercises that were less than 60 percent of their one-rep maximum to fatigue, they saw gains equivalent to their heavy-lifting counterparts over 6 weeks, explains study author Brad Schoenfeld, Ph.D., C.S.C.S.
The findings are surprising, since fitness experts will tell you that lifting light weights for a high number of reps targets your slow-twitch muscle fibers—the ones that offer endurance—and lifting heavy or explosively targets your fast-twitch muscle fibers—the ones that have the greatest potential for growth.
So what exactly is going on? Schoenfeld can’t say for sure until more research is done, but he believes that the participants may have actually increased the size of their slow-twitch muscle fibers due to more time under tension. That means men who can’t lift heavy due to injury can still increase muscle mass and strength at a comparable rate to men who can.
Even if you can lift heavy, you should consider lifting lighter loads once in a while, too, says Schoenfeld. You’ll maximize a muscle’s full potential, working both its fast-twitch and slow-twitch fibers. Plus, lighter loads put less stress on your joints, tendons, and ligaments than bigger loads, decreasing your risk of injury. Schoenfeld suggests training with lighter weights one day every week or every two weeks.

Why Heavy Weights Aren’t the Only Way to Build Size and Strength

Lifting lighter loads may be just as advantageous, researchers say http://www.menshealth.com/fitness/light-weights-build-muscle 

This is what I call staying “in the game”! Roald, age 48, sets out for London 2012

Roald, age 48, sets standard for London 2012

By Andrew Franczak

 A 48-year-old javelin thrower from Broxbourne, who has set himself the ambitious goal of qualifying for the London 2012 Olympics, is proving that age may not be a barrier to his dream by setting a new world record.

Roald Bradstock, a former member of Enfield and Haringey Athletic Club, is based in the United States and drove 500 miles from his home in Atlanta to compete in his first event of the season at the National Training Center in Clermont, Florida.

In only his second throw of the competition Bradstock threw 71.83m, breaking the UK Masters record of 71.51m held by Peter Yates in 1999.

It also surpassed his World Age (48) record of 71.07m set last May.

Remarkably, the throw could be enough to get him entry into the 2012 Aviva Trials and UK Championships – which will act as a selection stepping stone for London 2012 later that summer.

“That distance should qualify me now for my eighth trials when I will be 50 years old,” Bradstock told the Mercury. “I believe I’m the first person to do this.”

#elainehastings #FF #teamliquid
Team Liquid – Nutrition Advisor

Summer Vacation Helps the Body; Make Yours Healthy

Summer Vacation Helps the Body; Make Yours Healthy

Summer is vacation time. As a nutritionist and registered dietitian, I advocate for all the facets of healthy lifestyles, and near the top of the list is substantial time off from the daily grind. Don’t underestimate the importance of a vacation; your body actually needs the break, no matter what your circumstances are.

Daily life hurls all sorts of small stresses at us. The hormones released during short-term stressful situations actually help us to make quick decisions and avoid trouble. But too many of those hormones can actually deteriorate the cardiovascular system.

If you’re already at risk for heart disease, or have some risk factors working against you, the last thing you want to do is stay on the stress train. Most doctors will tell you your body needs a vacation. And by this, they don’t mean hanging out at the mall near the house, with your cell phone. A complete change of scenery and routine is what’s required to help the body rejuvenate and heal.

If you’ve got a Type A person in your world, put this article in front of that person and recommend a true getaway: no office politics, no irritating neighbors, no repairs that need to be made.

Next, don’t set up yourself for added stress when you get home. One week of weight gain can take months to lose, and every time you button tight pants, you’ll feel a twinge of disappointment in yourself.
Make a commitment to having a healthy vacation. Get in the mindset that you’re leaving for health reasons, and you want to feel as good as possible upon your return.

This is not to say you can’t indulge a little bit – an occasional “cheat” day is a good idea even at home. But promising yourself true rest, some form of pleasurable exercise and relatively healthy food can really start an exciting (and beneficial) new phase of your life.

Here are some tips which will help you avoid vacation weight gain. If you’ll have access to a kitchen, take your George Foreman grill and electric skillet and go to the grocery store. You’ll save a fortune, which you can spend on activities and attractions.

In many hotels, you can request a mini fridge and microwave, even if they’re not normally in the room. During a recent Orlando conference, the Ritz-Carlton didn’t even charge me for requesting either item.  So I had all the health foods and drinks with me that I wanted, and spent far less eating out.

Odds are high you’ll patronize restaurants on vacation. Commit three rules to memory and they will make a big difference in your waistline over the coming years.
1. Never, never, never get regular salad dressing. Request a low-fat dressing.
2. Always, always, always ask for the salad dressing on the side.
3. No no no fried foods; order baked, boiled, broiled or blackened. Fast food is a trap – avoid it if possible, but if not, steer clear of fried foods, cheese and fatty condiments.

If you’re staying in a hotel with free continental breakfast, stay away from the pastries, doughnuts and hash browns. Instead, choose whole-grain breads and cereals, low-fat yogurt, fruits, and eggs (a good source of protein). Keep in mind you can still make oatmeal with the in-room coffee maker.

Also plan your vacation to include physical activity. If you’ll be in an urban area, check online for Ys, family parks or a family rec center. We try to plan activities within our vacation that are fun physical components, such as bike riding. Take a hike, play basketball, do a quick workout, and try something new. Even things you’re bad at (badminton, anyone?) create fun family memories while setting a healthy pattern.

#elainehastings

Team Liquid – Nutrition Adviser

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