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Dear First Striders,
We're half way through our 12 week workshops! Another great Wednesday night! We are enjoying our animal groups. You seem to be improving each week and it's fun getting to interact with some new friends.
WEEK 6 HOMEWORK: Our Training Schedule adds an additional day to your weekly workouts:
--- Interval Minutes - (3 Easy; 4 Hard) x 4 Repetitions (38 min Total)
--- Before & After - Always start with a 5 min warmup. Always end with a 5 min cool down.
--- How often? NEW!!! 4 days this week! How this works:
*** This extra day is optional ... NOT mandatory.
*** Adding one 30-min "easy day" to your week will advance your progress more quickly. It's called "building your base" level of endurance.
*** Keep doing your 3 Interval Workout days with at least one day between them.
*** Add your 4th day (easy 30-minute walk or slow pace jog) during your 2-day rest break - either the day before or after an intervals workout - it doesn't matter.
Example: Say you do your Interval Workout on Wednesday, Friday and Monday. Add your easy 30-min day on either Saturday or Sunday (this was your previous 2-day rest days). Questions? Reply here and ask me (Jane).
TOPIC: Nutrition - Our thanks to Deanna Fisher, RDN, LDN with McLeod Health Loris Seacoast for speaking about diet and nutrition. Her brief talk focused on eating healthy and nutritiously…eat your carbs (e.g., fruit) don’t drink them (e.g., sweetened drinks), choose lean meat and fish, increase fiber while also increasing water intake. She provided a few handouts (the 20 Health Tips handout is attached and all four nutrition handouts are on our website under Workshop Topics).
Reach her via email…dfisher@McLeodHealth.org…or by phone…843-716-8601. This information is also included on her handouts.
MARK YOUR CALENDAR:
*** May 11 - First Strides NMB Graduation Celebration - This night will run longer timewise than most nights so please plan ahead. We will distribute graduation shirts to those of you that have attended "at least" 8 of our 12 workshops. Most of you are well on your way to "earning" your 8 night attendance already and we still have 6 weeks left. GREAT JOB!
*** May 18 - First Strides NMB 5K Stride (Walk & Run) - This is our 12-week goal, to be able to do an official 5K event (3.1 miles). 5K distance will probably take between <30 minutes to about 1 hour. Median time last year was about 45 minutes. Please plan for a longer evening to help cheer fellow Striders past the Finish Line! Added BONUS!!! Our sister First Strides Brunsco Workshop (Brunswick County) participants are going to join us for our final accomplishment!
Do your homework, attend the workshops (and earn your graduation shirt) and we’ll meet up again next Wednesday at 5:30 pm at the NMB Sports Park Amphitheater!
Jane and your mentors
P.S. Mentors (and stretchers) Ginny Wolfe & Julie Bell of OneBody Fitness are offering ‘The Beautiful You Beach Bod Project’, a 6 week project empowering women to look and feel their best. See the image below and sign up now to reserve your spot. Orientation on Thursday April 14th 6:30-7:30pm. Project runs from April 25th through June 5th. Pool/Beach Party at the end celebrating Beautiful You!