First Strides® - North Myrtle Beach Fall Workshop

Fall: September 1 - November 17, 2021 Little River, SC 29566 US Directions
Week 1 Email

We had a great opening night for our Fall 2021 session! It was nice to see so many of you (106) and you met some of our wonderful mentors (19) 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) 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. Here’s an example:


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 (it is attached to this email and is available on our website).


Wearing your mask, "social distancing" 6 feet, bringing your own water bottle, using the hand sanitizer provided on the stage, and washing hands before and after the workshop will help us keep you and others safe.  Please do not attend any class if you are not feeling well or know of possible exposure. Together we can all stay safe and healthy.


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.

We are still accepting new First Strides NMB participants through September 8th. Go to the website and follow the instructions for the Waitlist and one can sign up almost instantly. 

Next week, bring your mask, water bottle and your name tag (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).

Click the Facebook link below to access or join our private First Strides - North Myrtle Beach page for participants and mentors.  Then comment, ask questions or post photos.  

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

Jane & your Mentors

P.S. Reminder:  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 (Week 12 - November 17th) at the NMB Park and Sports Complex (under most of the NMB Christmas Lights route).



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