Running more tabs than miles these days? We've got the perfect transition for you!
Join us as our friends at the Shockyard Fitness & Social Club host a mixer at The Speedwell Tavern May 30th! Laura and Casey will be here to let you in on all the great things they've got going at their brand new facility located in your own Downtown Plymouth!
Live Music from Whiskey Sunday 8pm
Receive a 25% discount on your Speedwell dinner when you join ShockYard at the mixer!
Cocktail Specials and Health Conscious dinner specials inspired by the coaches at The ShockYard.
So come down and support a couple of awesome local businesses in Downtown Plymouth! Cheers!
The Speedwell Tavern
47 Main Street
Plymouth, Massachusetts 02360
The burpee to hedgehog is a challenging multi-part plyometric move that's guaranteed to get your heart rate up!
Check out our Coaching Tip of the Week Video to see it in action!
The great folks from PACTV came by one of our roller girl boot camps recently. Check it out!
Do you play a team sport and want to take your game to the next level?
Contact us and we'll design a recurring 1-hour group boot camp featuring strength training and sport-specific skills for you and your teammates.
From the mouths of Rollergirls:
"I can't begin to say how amazing ShockYard is, I have seen it change a lot of my friends physically and mentally. I have seen the smiles on everyones face after a workout, it's really inspiring. Big Props to ShockYard <3"
Wondering how to spice up your plank routine? Check out our tip of the week to hear the basics of good plank form and see some fun variations on the classic exercise.
Disclaimer: This website provides general information for educational purposes only. The information provided in this site is not intended to be medical advice and is not a substitute for medical or professional care.
Take-home Message: This article supports the idea that taking an iron supplement can improve the athletic performance of women who are iron-deficient.
Women of reproductive age are at a high risk of iron deficiency due to menstruation. In female athletes, the risk is even higher due to factors such as low-iron diets and low levels of inflammation caused by endurance exercise. When severe enough, iron deficiency can lead to anemia (low concentrations of hemoglobin in the blood). Hemoglobin is the protein in your blood that carries oxygen to the rest of your body, including your muscles during physical exertion. Oxygen is important for muscles because it is used during aerobic (literally meaning, “with oxygen”) metabolism, which produces the energy required for your muscles to contract. A key component of hemoglobin is iron; therefore, if you are deficient in iron, your blood cannot carry as much oxygen and your physical performance may suffer.
At least, that has been the theory of exercise scientists. Until now, however, there have been few studies that have demonstrated this relationship clearly. This article in the Journal of Nutrition, however, is a meta-analysis of 22 smaller studies. That means that it pooled the data from smaller clinical trials. This procedure can be useful because the larger the number of patients included, the more power you have to detect a small difference between experimental and control groups.
When data from the smaller studies were pooled, the researchers found that an oral iron supplement improved both maximal and submaximal exercise performance in the women participants. Maximal, or peak, exercise performance was measured by VO2 max, which is the highest rate at which your body can consume oxygen. Everyone has a different VO2 max, which is influenced by things like genetics and training. Imagine running on a treadmill at a sprint until you reach exhaustion – by the end, you’ll be using oxygen as fast as your body possibly can and you’ll be at your VO2 max. In general, the higher your VO2 max, the longer you can run on that treadmill before you become exhausted. The VO2 max of women given iron supplements was on average higher than that of women not on supplements, suggesting that iron improved their maximal, or peak, performance. The amount that VO2 max increased by is about the same amount that training can improve your VO2 max by, which is a fairly substantial effect. At submaximal exercise (meaning exercise at an intensity that is not going to exhaust you), iron supplementation also lowered the heart rate of the women, suggesting that they were performing better at lower intensities as well.
Importantly, these effects were mainly seen only in women known to be iron-deficient or trained athletes (who are at a greater risk for iron deficiency). So this doesn’t mean that every woman should start taking an iron supplement. It does mean, however, that if you are a woman of reproductive age, and especially if you are an athlete, it might be a good idea to talk to your doctor about checking your iron levels. If you are found to be iron deficient, an iron supplement might very well improve your athletic performance significantly.
Many people never manage an unassisted chin-up because it seems too high a hill to climb, so they just don't try. This month we've challenged our members to work on this skill, even if they never thought they could do one before. Like many things in life, a little boost and some perseverance are all you need to master this skill.
Check out our video on how to do your first chin-up!