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Dear First Strides NMB gals,
You can't plan around the weather. You can only prepare for the weather. Most of you were ready with rain jackets and/or umbrellas - good job! Once again, threatening skies did not interfere with our workout. We were able to divide into our 5 animal groups and meet your mentors. We look forward to more Striders joining our groups next week. Go Cheetah, Fox, Gazelle, Lynx, and Panthers!
WEEK 3 HOMEWORK: (September 16th - 22nd):
--- Interval Minutes - (3 min Easy; 2 min Hard) x 4 Repetitions
--- Before & After - Always start with a 5 minute warmup. Always end with a 5 minute cool down.
--- Translation - 5 min warmup + 3 min easy + 2 min hard + 3 easy + 2 hard + 3 easy + 2 hard + 3 easy + 2 hard + 5 min cool down.
--- How often? 3 days this week (every-other-day! Do NOT do 2 days in a row! Wednesday's workout counts as 1 workout).
TOPIC: Safety Tips for Striding - Cheetah Mentor, Mikie Pylilo (CCU Security, FBI task force, and former Alaska State Trooper) went beyond our handout (check "Workshop Topics" on our website homepage). Mikie encouraged us to look people in the eye, don’t be afraid to use your voice and if something “doesn’t feel right”, it’s probably wrong. Great advice!
SMALLER GROUPS: We did break into smaller groups this week! The goal is to put women of similar ability in the same group. We will do an abbreviated version of last week's start and 3/4 loop around the Meadow during our regular workout Week 4. Those unable to attend this past week, don't worry. If everyone does their own "comfortable" pace (Easy) and "comfortable" push (Hard), you will all self-seed and fall into the correct group for you. We'll review the procedure from the stage pre-workout.
These smaller groups can be fluid. If you find yourself pushing too much in a group you are assigned to, speak to your Mentor about moving to a more comfortably paced group. Same if you find yourself in front of the rest of your group, we want you to move up to the next group. The Mentors will help with this.
NOTE: The greatest benefit one can get from this program is for each individual to do "their own pace" ... not someone else's. The easy/hard intervals and "regrouping" that happens repeatedly during the workout) allows for pace difference to share the same group together ... but not every step!
CHECKIN PROCEDURE has now changed. For those that were present this week, you will be checking in with your new animal group mentor when you arrive. Those of you who were not present this week will use your Attendance Ticket at the end of your workout when you have fallen in with an existing animal group. If you have not attended any class thus far, come to the stage and see Jane or Sue to get your name tag. We will direct you from there.
HANDOUTS: You all should have received the handout called "Know Your Numbers" from our new Supporting Sponsor - McLeod Health. You may need to request results from your most recent blood work to find numbers. Some you can do at home (weight, waist size) or at a drug store or Walmart (blood pressure). The other good number to follow regularly is your "resting Heart Rate". This should be taken before you get out of bed or when sitting quietly, resting. As you get fitter, your heart rate will decrease - that's good! If you record that number regularly (calendar, journal, etc) and you see it go up abruptly, you may have over-exerted the day before and need to ease up for a day or two. A higher heart rate may also mean you are getting sick.
HOMEWORK: This is the key! This is the week those that have been doing the work will start to feel their progress. We can give you all the info and encouragement, but it only works if you do your homework! Trust me! Thousands have since 1997. This program works.
Remember to use links below for our private First Strides - North Myrtle Beach Facebook page and this email address for questions.
Thank you all for working with us Mentors to get our smaller animal groups started this week.
Jane and your Mentors
For questions, email: FirstStridesNMB.email@example.com
Join our private Facebook page here>>