First Strides® - North Myrtle Beach Workshop

Fall: 8/31/22 - 11/16/22 Little River, SC 29566 US Directions
Week 1 Email

.Dear First Striders,

We had a great opening night for our Spring 2022 session! It was nice to see so many of you and you met some of our wonderful mentors who are anxious to help you with your new fitness program.

For those unable to attend, please read this email and all handouts carefully and don't wait to get started on your training!


Between now and next Wednesday, complete the Training Schedule for Week 1:
   --- Stretch
   --- 5 minute warm-up (easy walking or jogging)
   --- Interval - 4 minutes ‘easy’ then 1 minute ‘harder’; 4 minutes ‘easy’ then 1 minute ‘harder’; 4 minutes ‘easy’ then 1 minute ‘harder’ (that’s a total of three [3] repetitions)
   --- 5 minute cool-down (easy walking or jogging)
   --- Stretch

Do this workout three (3) times on alternate days (the class workout counts as one [1]).

Refer to the Training Schedule (on our website under Workshop Topics) for more information.

If you weren’t able to join us this week, try to complete this week’s training schedule or just get out there on alternate days for an easy 25 minute walk. We don't want you to fall behind!

NOTE: A timing device will help ... an "Interval Timer" app for your cellphone or function on your sports watch. Check out the topic “Timing Devices” on our website. Your mentors can also give you advice/ideas on the tools we use.

HANDOUTS (available on our website under Workshop Topics)::

Program resources are available on our website ( under Workshop Topics. 

The Training Schedule is your blueprint for success. 
The 1st Class Info reviews much of what we discussed on Wednesday.
Check out the handout on Injury Prevention (attached and on our website).


“Without commitment you’ll never start and without consistency you’ll never finish. So stay consistent and FINISH STRONG!”  Ginny Wolfe, OneBody Fitness

Please read the handouts and do your homework each week. Each week builds gradually and progressively on the week before - that's how you improve!  The Training Principle:  Stress + Rest = Improvement!  That's our goal.

Registration is still open for new First Striders until after the Week 2 workshop on March 9th.  There is a Waitlist set-up that new gals can reply to complete the process.

If you didn’t leave your name tag with us, don’t forget to bring it and wear it. It also has 2 small tickets with your name on it to be used for attendance Weeks 2 & 3 along with a 10% off coupon from Fleet Feet - Myrtle Beach, a Supporting Sponsor and eager to help you with shoes, apparel, accessories, and excellent advice (see Note below)..NOTE:  It's best to avoid Fleet Feet Myrtle Beach until after the Myrtle Beach Marathon & 5K race packet pickup as they won't be able to give you the "special fit" treatment.  Their regular hours are Sunday noon-5 pm and Monday through Saturday 10 am-6 pm..
"Know Your Numbers" from McLeod Health - Add Resting Heart Rate, Blood Pressure, Weight & Waist.  These are easy to check without blood work. 

Click the Facebook icon below to join our private First Strides - North Myrtle Beach page for participants and mentors.  Then comment, ask questions or post photos. You’ll already see lots of photos there from past sessions and Week 1 tool

See you next Wednesday by 5:30 pm for Week 2!

Jane & your Mentors

P.S. Attendance is important. You must attend 8 of 12 workshops to earn your Graduation shirt!  Our goal is to complete a 5K (3.1 mile) event during our last class at the NMB Park and Sports Complex.

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