First Strides® - North Myrtle Beach Workshop

Fall: 8/31/22 - 11/16/22 Little River, SC 29566 US Directions
Week 4 Email

Dear First Striders,

Once again, we held off the rain on Wednesday!  Everyone fell in to one of our 5 animal groups, met their fellow striders and your 3 mentors, and did a great job with the workout!

The integrity of the groups is an important element to the success of your First Strides NMB experience.  Being with other women of similar ability in the same group has many benefits:  groups get less spread out between intervals; opportunity to meet other women who may become lifelong training partners; and Striders & Mentors get to know each other better and provide additional support.  It adds a "fun" element to your workouts and commitment to the 12 weeks!  

Remember - If you are struggling to keep up or finding yourself out in front alone, talk to your mentor and perhaps move to the next group.  Some feel better at the front of a pack. Others prefer the challenge of being pushed by your peers week to week.  The groups can be fluid.  It depends on your pace and your progress.

CHECK IN PROCEDURE:  From now on, you will be checking in with your animal group mentors when you arrive.  Don’t know where to go? Check in with mentors Jane, Tricia or Kelly ... we will help you out.

If you have not attended any class thus far, come to the stage and see Jane, Kelly or another mentor to get your name tag.

Go Cheetah, Fox, Gazelle, Lynx, and Panther!


     ---  Interval Minutes - (3 min Easy; 3 min Hard) x 4 Repetitions
     ---  Before & After - Always start with a 5 min warmup.  Always end with a 5 min cool down.    
     ---  Translation - 5 min warmup + 3 min easy + 3 min hard + 3 easy + 3 hard + 3 easy + 3 hard + 3 easy + 3 hard + 5 min cool down. (34 min Total).
     ---  How often?  3 days again this week (every-other-day!  Do NOT do 2 days in a row!  Wednesday's workout counts as 1 workout).

TOPIC - This week mentor Ginny Wolfe, owner of OneBody Fitness group workouts in Little River and a Sponsor of First Strides NMB, spoke about Injury Prevention. The training schedule built in most of the ways one avoids injury.  Listen to your body.  If you're sore because you increased your effort (stress), that's normal and a day of rest should be the answer.  If you're in pain, beware!  Pay attention to it quickly.  Don't ignore it.  Take a day or two off your schedule.  Ice the affected area a couple of times a day.  Try light stretching or massaging the area gently.  If it persists, seek guidance.  Read the attached handout or look for it on our FS-NMB website under "Topics”.
Contact Info: ONEBODYFITNESS.NET or 843-281-0806.

PHOTOS ON FACEBOOK:  Check out our private Facebook page for great photos of our workshops.  If you see yourself or someone you know, please "tag" your/ their picture so we can get to know each other better.  Remember to click JOIN if you haven't already done so.

GSRC MEMBERSHIP:  Your First Strides NMB registration includes a 1-year, individual membership to the Grand Strand Running Club, a local affiliate of the non-profit, national organization of the Road Runners Club of America.  Their goal is to promote fitness through walking and running.  The GSRC and the City of North Myrtle Beach are our Co-Presenting Sponsors.  We are fortunate to have their support!  During one of the upcoming weeks, we will be distributing a GSRC shirt to all new members.  The free shirt is a one-time perk for "new members" only.

Doing your homework is the key to your success!  We’ll see you again on Wednesday at 5:30 pm, rain or shine!

Jane and your mentors

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