, Author at Hadley Allen Fitness

Baby-Boomers and Weight Training

The number of baby boomers is growing in leaps and bounds, and more than any other demographic, this population realizes the importance of staying healthy. As baby boomers age, regular strength training is the key to improving joint flexibility, reducing the risk, hopefully postponing the development of arthritis, osteoporosis, heart disease or diabetes.

In terms of weight loss, sadly, low calorie diets alone don’t work – they merely punish the soul and cause metabolism to plummet. That’s not what you want – you want to raise your metabolism. For baby boomers this is particularly important, as strength training raises your metabolism and helps you to avoid the metabolic sluggishness that often plagues people who are over 50.

Here are eight reasons for Baby Boomers … and beyond to start strength training:

Improve weight maintenance. Strength training is crucial to weight control. People who have more muscle mass have a higher metabolic rate. When you’re asleep, fat burns at a rate of five calories an hour and muscle burns around 50. This is an excellent reason to increase lean muscle mass.

Prevent osteoporosis. Osteoporosis affects older women AND men. Studies indicate strength training increases bone density and may reduce the risk of fractures among women aged 50-70.

Risk of diabetes. Lean muscle tissue helps the body to metabolize blood sugar, which lowers the risk of late onset diabetes.

Ease arthritic symptoms. Strength training can reduce pain by strengthening muscles that protect joints and can also extend the range of motion in some joints.

Increase muscle mass / endurance. More lean muscle mass means everyday tasks are easier, endurance is greater, and there’s more energy at

10 Misconceptions about Exercise and Fitness

1. Static stretching decreases risk of injury
If people warm-up at all, they usually static stretch. Static stretching immediately before exercise can cause performance decrements; it can also increase your risk of injury. Stretching can also cause a short-term decrease in musculotendinous stiffness. If joints are relying on this stiffness for force production or stability, this decrease can lead to undesired joint movements and eventually cause injury. This is especially true in runners who do the standard calves and hamstrings stretches outside, and go immediately into their run.

There is research demonstrating that runners who static stretch immediately before they run actually suffer more injuries than those who don’t. Dynamic warm-ups with joint mobility and muscle activation exercises will improve your range of motion while promoting muscular control. This gives you the best chance to move efficiently and avoid injury.

2. Getting in shape is good for fat loss
Most people equate losing weight with getting in shape. By definition, getting in shape means that any given workload (for example, a three-mile run at 7 mph) will be easier to perform and less costly in terms of energy. Using jogging as an example, this means you’ll need to run longer or harder to get the same metabolic disturbance (what causes weight/fat loss). This can lead to excessively long training sessions that take a significant toll on your body. One way to minimize this adaptation is to alter your methods of conditioning, like with biking, running, slide-boarding (if possible), and resistance training circuits. This prevents your body from becoming too efficient at any one modality and therefore increases the metabolic disturbance from each.

3. Long-distance cardio is good for fat loss
Just about every piece of cardio equipment currently manufactured comes with a nice display of target heart rate zones for “fat burning.” The idea behind these zones is that working at the specified target heart rates will allow you to burn the largest proportion of your energy from fat. Sounds tempting. What few people realize is that you actually burn the highest proportion of fat while at rest (around 70 percent of your energy comes from fat).

There is a growing body of research now supporting the use of high-intensity interval training for fat loss. This form of “cardio” takes well less than half the time (typically 12 to 20 minutes) of traditional long distance cardio and leads to better results. The only people that should ever do long-distance cardio are endurance athletes, people who have a complete disregard for the value of their time and people who aren’t in good enough health to pursue high-intensity intervals (in which case, lower-intensity intervals would still be better).

4. Pasta is the ultimate pre-workout meal
For endurance athletes, there may be some benefit to the idea of carb loading. With that recognition, carb loading has been misinterpreted as requiring the need for large amounts of carbohyrates in the meal eaten before exercise. Pasta is the most frequent culprit. Most men have fully depleted their body’s carbohydrate stores through the foods they eat throughout the rest of the day. Overeating pasta does little in the way of providing energy and likely leads to fat storage. Carbohydrates can also cause people to feel tired. A better meal option would be a balance of lean protein (like turkey, ham, fish, chicken, and lean beef), whole-grain products (such as quinoa) and vegetables. This provides a wider range of nutrients and gives your body the fuel it needs to perform optimally.

5. A quick jog and a few stretches is a sufficient warm-up
Not overlooking the fact that many people don’t warm up at all, the quick jog to “break a sweat” and a few stretches is the default warm-up of those that do. There are a few benefits of this type of warm-up. By going for a quick jog, you’ll increase your circulatory rate and your body temperature, which can help improve the elasticity of your muscles. But this type of warm-up does little to stimulate the nervous system (or increase the excitability of the working muscles) and doesn’t take the working joints through a full range of motion.

Static stretching immediately before exercise has been shown to decrease performance measures like power, speed, and balance. While the deleterious effects of static stretching are datable and frequently misinterpreted, this type of warm-up can still be improved upon. A dynamic warm-up consisting of joint mobility and muscle-activation exercises will take your joints through a full range of motion, increase the neural drive to the working muscles, increase the extensibility of commonly locked-up muscles, increase your circulatory rate, and increase your internal body temperature. This type of warm-up is ideal both in terms of performance and injury prevention.

6. More is better
In an effort to get stronger, faster or to improve athleticism, most people default to adding more volume. This is often at the expense (or neglect) of added recovery. In order for your body to adapt, it needs sufficient recovery time. While brief planned periods of volume increases can be beneficial in increasing your capacity, continually adding volume will eventually have deleterious effects on your performance. Many men have heard that it takes 10,000 hours of practice to master a skill. This may be true in some cases, but it’s important to remember that quality practice leads to quality muscle memory and that fatigue masks fitness. In other words, you need to give yourself time to recover from skill-based practices, or you’ll be teaching your body to remember garbage movement strategies. Stress is necessary to stimulate improvement; recovery is necessary to realize adaptation.

7. Strength isn’t important for distance running
It’s true that every distance runner doesn’t need to be and, well, shouldn’t be built like a powerlifter. With that said, every distance runner should be doing some form of resistance training. This doesn’t mean the low-weight, high-rep crap that seems to frequent endurance training; this means strength training designed to actually get you strong (like sets of 6-8 reps). Distance running events are about covering a set distance as fast as possible, meaning speed is the key. Speed is improved by putting more force into the ground in each stride. More force means more strength.

Think of it this way: If you need to put an average of five units of force into the ground each stride to attain your time goals, and you’re maximal capacity is 10 units of force, you’re working at 50 percent of your maximum capacity. If you improve your capacity through quality strength training to 15 units of force, then running at five units per stride is only 33% of your capacity. More likely, you’d increase your speed to maintain your given work intensity (in this case 50%). Strength is far from the only component of being a successful distance runner, but it’s one of the most overlooked.

8. Basketball shoes protect against injury
High-top basketball shoes were invented in an attempt to minimize the risk of rolling an ankle as a result of landing on someone’s foot. These shoes, which increasingly have ankle support that mirrors ski boots, effectively limit side-to-side ankle motion. This will minimize the risk of ankle sprains but causes excessive range of motion at the knee. The knee has some rotational ability, primarily flexes and extends. Unfortunately, basketball shoes also limit the ankle’s range of motion in dorsiflexion (shin coming toward toes) and rotation. When these ankle movements are restricted, compensatory motion occurs at the knee. Over time, this leads to a number of knee problems. Couple this with the fact that restricted ankle motion causes a decrease in sensory and reflexive ability of lower-leg musculature and consequent impairment of balance, and basketball shoes can be viewed as both injury inflicting and performance inhibiting.

9. Squatting is bad for your knees
The idea that squatting is bad for your knees has a few sources. Data on patellofemoral contact (kneecap against the joint) forces during these movements can show forces in excess of nine times an individual’s body weight as the knee flexes through 90 degrees. This is coupled with doctors concluding that squatting is bad from your knees after seeing men come to them in pain from squatting. From the doctor’s viewpoint, this is a logical conclusion. If you hear people say they hurt their knees from squatting again and again, squatting must be bad for your knees.
The gap in this logic is that most people without a history of knee pain squat without ever experiencing it. Regarding the patellofemoral contact force data, a number that seems strikingly high doesn’t necessarily imply that the body is not built to sustain these forces. Most men that have squatting-related knee pain have poor technique. In an attempt to keep their torso vertical, they drive their knees excessively forward. In a good squat, the angle of the shin matches the angle of the torso. This ensures loading of the posterior hip musculature (glutes and hamstrings) and minimizes the anterior shearing forces across your knee. In people with a history of knee pain, it’s best to try to maintain a vertical shin angle throughout the motion.

10. Crunches are the best way to get a six-pack
Everyone, from the average civilian to elite level athletes, has been fooled by the same misconception. Doing crunches and sit-ups are not the best way to get a six-pack. Having a visible six-pack is almost entirely a function of body fat and minimally a function of abdominal development. We all know the rail-thin guys that have a shredded midsection. Contrast the overwhelming majority of powerlifters who have insanely strong core muscles but don’t sport a six-pack. Intuitively, we all know this, but when we start to feel saggy in the midsection, we go straight for the ab exercises. Contrary to popular belief, training a muscle group will not burn fat locally. This means that doing ab exercises won’t burn fat from your midsection. Save yourself the wasted time and probable back pain — the best way to get a six-pack involves making better dietary choices and doing high-intensity interval training

Three More Tips from Hadley

1st tip

Become familiar with Human Growth Hormone, which I call the True Fountain of Youth!
Human Growth Hormone also known as (hGH) is the BEST fat-burning, anti-aging, and muscle building- hormone your body produces. Two ways to help your body naturally release this magic fountain of youth is through weight training and putting intense intervals into your cardio plan. The next time you are lifting weights, try changing your repetition speed to a quick slow rhythm. Lift the weight over your head in one count then lower in four counts repeat three to four times.
It is this slow part that really challenges and helps signal your body to break down the muscle tissue and build back stronger. That is the reason you want to lift weights to exhaustion or fatigue. It signals your body to prepare for the next time you lift weights.

2nd tip

Conducting intervals during your cardio will also trigger hGH. Try doing sprint intervals and cutting down your cardio time to 30 intense minutes, instead of a steady state of 45 minutes or more. An intervals looks like this; 30 seconds at 3 times your previous intensity, then come back to steady state pace for 1to 2 minutes of recovery. Do this formula until you have finished 10 x 30 second sprints, alternating with the 2 minutes of stead state pace.

3rd Tip

Plan ahead that day what you are going to eat, by preparing 6 chicken breasts at a time.
Then wrap them individually and put them in your fridge at work or home. I suggest having a protein source every two and half hours.
Chicken breast is ready to go at 10am, instead of going for the vending machine snack.

Hadley Allen Kept Me on Track

I can honestly say that I owe my physical health and much of my emotional well being to Hadley Allen’s expert training as well as her unwavering kindness and good nature. Hadley certainly has a keen knowledge of physiology and workout regimens which she uses to good advantage to help both the physically inept and the physically adept. She continually works to improve her skills and learn more about human mechanics and how to motivate.
But more then that, Hadley employs an intuitive and wholistic approach that uniquely suits each client. She fosters a bond with each person that allows her to work with young and old alike, even bringing physical health and conditioning to seniors over 80.
Hadley pushes just right when we lag, keeps track of our progress, adjusts workouts to accommodate and strengthen weak points, takes care with warm ups and cool downs and offers the gift of healing massage when needed.
In the 4+ years I have worked with Hadley she has built my physical strength, balance, stamina and confidence without injury. She has filled those hours with heartfelt encouragement and intelligent conversation. I am proud to call her my trainer, but also my life coach and friend. I am so lucky to have found her.

Most sincerely,
Sue

I’m 86 years old and owe my fitness and stamina to Hadley Allen

Hadley Allen has been my trainer for a number of years. Without her expertise, I would be a very old twisted woman shuffling in pain with a very uncomfortable feeling in each of my old joints.
I am 86 and 1/2 years old. I am very active, walking my feisty Schnauzer for one or two hours, traveling in the states, and to Europe many times during the year, always walking pain free.
It is because of Hadley’s ability, and sensitivity to my needs to make certain I have the correct treatment to remain flexible, and comfortable.
I am proud to walk as fast as my very tall grandsons; they don’t need pause for me to “catch up.” I can do flights of stairs with ease, and I am never breathless after the “climb.” I can thank Hadley for my ability to continue the life style of my youth. I am thrilled to be able to manage all my activities without the stress of age. Hadley is able to evaluate what is important for my well being. I am grateful to have such an expert advocate for my youthful life.
Needless to say, I am the envy of my friends. Without Hadley’s remarkable talents I would be as weak, and as inactive as are they, always shuffling, and taking pain pills. Hadley is constantly studying, and adding important features to the work we do, Hadley is a kind, sensitive, and a very intelligent person with a marvelous sense of humor. I am delighted to be her friend.
How fortunate am I!!

Warmest regards,
Sarita Warshawsky

Hadley Allen and her Power of Healing

Hadley Allen has been my trainer since March 2006. During that time, I have benefitted enormously from her training.
I came to Hadley with a bad back and sore knees. Today, I am virtually pain-free. Previous to working out with Hadley, I consulted a PT. Hadley incorporated these exercises into our routine and added many more complementary ones. She has an intimate knowledge of how the human body works and what muscle groups to target. I have tone where I never knew there was tone available!
Although I may not want to work out every day, I am never bored with Hadley. Even after three years, she comes to our sessions with new exercises and creative ways to work my body.She incorporates cardio, weight training, yoga, pilates etc. into every session. At one point, we had to work out in my apartment. With no equipment, she made our time fun and challenging.
Hadley has a lovely personality. She cares deeply about her work, her clients and their specific issues. She is always happy to entertain me with a funny story or share her thoughts on the current book she is reading while she is making me sweat. She is extremely professional and has an enormous amount of integrity.
Working with Hadley is now part of my life-long routine. I feel physically stronger now than any other time in my life. I also have a solid sense of well-being. I would recommend her to anyone.

-Stephanie Comer

Home Training with Hadley Allen

Testimonial for Hadley Allen from Pam Leslie and Rick Leslie

It is an honor to write a recommendation for Hadley Allen, a personal trainer. For almost two years it has been a privilege to have Hadley in my home to train me.
I am a 58 year old woman who was, throughout my life, un-athletic and uncoordinated. I also lacked any confidence in my ability to participate in and sustain any physical fitness.
In 2007 my husband moved his office home and decided to put a gym in a formally unused space. He bought all the necessary high tech exercise machines as well as mats, weights, balls and a ballet bar. He insisted I join him in his endeavor, I wanted to encourage him but I didn’t have a clue where to begin. I decided to enlist the services of Hadley whom I was fortunate to find through a friend.
From the day she walked into my home, my physical fitness and life has changed:
First, it is always a pleasure to see her smiling face even as she puts me through a rigorous routine.
Secondly, she is so knowledgeable about the body and can always change up an exercise to adapt to the emotional and physical mood of the day.
Third and most importantly, she has given me the confidence and inspiration to do the exercises on my own. I always look forward to working with Hadley.
-Pamela Leslie

Hadley is hell. Before I met Hadley I was an ignorant, out of shape but happy slob. Now I am ready to get a divorce and find myself a trophy wife.
-Rick Leslie

UIC Head Baseball Coach gives Thumbs Up

As an ex-professional athlete and a long time NCAA Division 1 collegiate coach my fitness level is an important part of my life. Unfortunately a hectic work schedule kept me from working out on a regular basis for several years and I was finally fed up with my general lack of condition and thus sought out Hadley Allen. I have now worked with Hadley for over three months and am absolutely amazed at what she has done for me in such a short time. Her ability to quickly analyze my deficiencies and address them was most impressive. I have been associated with a dozen strength coaches over the 30 years of my career but she has demonstrated to me a unique ability to tailor her programming to what the client needs, wants and is capable of handling and at the same time safely pushing and encouraging growth. The consummate professional she has been a true pleasure to work with and can’t thank her enough for what she has done for me. As an example my increased flexibility has added 25 yards to my drives on the golf course and to be honest it really wasn’t a goal of mine.

Our program has produced over 25 professional players in the last 10 years, including Yankee centerfielder Curtis Granderson, and we have already begun to integrate some of her programming. Thanks Hadley!

Mike Dee Head Baseball Coach University of Illinois-Chicago

Testimonial from Ironman Athlete Michael Loerhke

Hadley Allen is the consummate professional whose knowledge of her craft is surpassed only by her passion and tireless desire to help her clients achieve all their fitness goals. I’ve been an active runner and triathlete for over 10 years and have always been comfortable in all three phases of the sport. But nagging injuries, and constant soreness, fatigue and inadequate core strength seemed to limit my performance.

It wasn’t til I started working with Hadley that I realized how much I needed her functional strength regimen to overcome my deficiencies. I’ve been working with Hadley multiple times a week for almost 10 months and she definitely made a difference in all three elements of triathlon: improved mechanics and efficiency on the swim, increased power output on the bike and faster run splits.

More importantly, her training has given me the added strength and flexibility to avoid the injuries and fatigue that always came during the grueling hours of mid-season triathlon training. As a time constrained Ironman triathlete I have many training needs and not a lot of time. Hadley always knows exactly what I need and is able to deliver it every day. There aren’t enough hours in my day to accommodate much activity outside the standard swim, bike run workouts, but I now consider Hadley’s functional strength training an irreplaceable part of my weekly routine.

Aside from actually completing my triathlons for me, she’s given me all the tools to succeed…..hopefully in Kona some day!

Michael Loerhke

37 years old completed over 4 ironman events.