First Strides® - North Myrtle Beach Workshop

Spring: 3/1/23 - 5/17/23 Little River, SC 29566 US Directions

Week 4 Email

Dear First Striders,

We had a great night on Wednesday!  We gathered in our 5 animal groups, met your fellow Striders and your mentors, and did our workout together as a group!

ANIMAL GROUPS:  The integrity of the groups is an important element to the success of your First Strides NMB experience.  Being in groups of similar ability has many benefits:  groups get less spread out between intervals; opportunity to make new friends and perhaps find training partners; and mentors get to know you better and provide individual support.  It adds a "fun" element to your workouts and commitment to the 12 weeks!  Go Cheetah, Fox, Gazelle, Lynx, and Panther!

Remember - If you are struggling to keep up or finding yourself out in front alone, talk to your mentor and consider moving to a different animal group.  Some feel better at the front of a pack. Others prefer the challenge of being pushed a bit by your peers week to week.  If you have company around you, you are probably well-placed.

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 one of the mentors on the Amphitheater stage...they’ll help you out.

WEEK 4 HOMEWORK: See Training Schedule>>

Start with warm up stretching..see Dynamic Stretching Warmup under Workshop Topics
5 minute warm up
Then 4 repetitions of the EASY/HARD Interval Minutes3 minutes easy, 3 minutes harder
3 minutes easy, 3 minutes harder
3 minutes easy, 3 minutes harder
3 minutes easy, 3 minutes harder
5 minute cool down
End with cool down stretching...see Static Stretching Cooldown under Workshop Topics
     ---  How often?  3 days this week (every-other-day)!  Do NOT do 2 days in a row!  Wednesday's workout counts as 1 of the 3.

REGROUP at the end of each hard portion workout.  The lead mentor reverses course and picks up following Striders to turnaround in front of her until the group is all together again.  Then the group reverses direction (again) and you continue at your own pace again.

TOPICS: We were so pleased to have Michael Warner speak to us about the challenges he has overcome and the book he co-authored with his wife Shelly Warner. Michael asks us to understand your "Why?"  And what is it that:

motivates you to action
inspires you to start something new
brought you to these workshops

Let your why guide your choices. Then use the "Why not" to keep you going. Why can't we be a success in our fitness journey and in our life journey.

Michael is an inspiration to all of us, sharing his story through his words, both spoken and written, and now dealing with the sad and sudden loss of Shelly who passed away in January. Michael and Shelly's book "Holy Cow: You were born for significance" is widely available, including through their website

 Don’t forget to do your homework this week and we’ll see you again next week on Wednesday at 5:30 pm.

Jane and your mentors

P.S. COASTAL RACE PRODUCTIONS VOLUNTEER OPPORTUNITY - this Saturday, Coastal Race Productions is in need of volunteers for the Sunglasses Half & 5K right here in North Myrtle Beach. Sign up here to volunteer…  Coastal Race Productions is owned by Johnna Terragna, former First Strides NMB Mentor and current Lead Mentor for our sister First Strides Brunsco.


  In loving memory of our friend and mentor of First Strides North Myrtle Beach, Shelly VanDeusen Warner. Run free Shelly!

  Read her obituary here…

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