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It’s already Week 9 and your week-to-week progress is evident.
GRADUATION SHIRTS EARNED: A BIG week!!! Congratulations to the 22 Striders who earned their Graduation shirt on Wednesday by attending their 8th workshop out of 12! Outstanding!
PANTHER: Sandra Davis, Janice Schmalzel. On deck next week= 2
LYNX: Judy Beckwith, Lynda Landis, Stephanie Poranski, Sarah Wilson. On deck next week= 5.
GAZELLE: Caryn Eldridge, Mary Jo Howser, Frankie Jones, Patricia Saukel. On deck next week= 5.
FOX: Judy Good, Jill Long, Roxann Marshall, Jeannine Saylor, Maria Stenborg. On deck next week= 3.
CHEETAH: Natasha Broughal, Judy Campbell, Colette DeThomas, Kathy Perry, Kris Ratley, Anna Sullivan, Isla Yarnell. On deck next week = 4
First Strides NMB graduation shirts will be handed out Weeks 11 & 12 to all who complete at least 8 of 12 workshops.
WEEK 9 HOMEWORK:
--- Interval Minutes - (1 Easy; 5 Hard) x 6 Repetitions
--- Always start with a 5 min warmup. Always end with a 5 min cool down. Total = 46 minutes
--- How often? 4 days again this week! This optional 30-minute "easy pace" workout should be done one of the 2-day rest break.
TOPIC: Nutrition - Michelle Apple, RD, LD, a registered dietician for over 20 years, recently moved to McLeod Health and our area. She is a 4 year breast cancer survivor and founded the Apple Breast Cancer Warrior Foundation. Michelle understands the important role nutrition has in maintaining our health. Michelle provided several recommendations, including: eat breakfast - then eat throughout the day about every two hours to maintain a healthy blood sugar; eat healthy foods like fruits and vegetables and complex carbohydrates; hydrate with lots of water not liquids loaded with sugar; and be positive every day. Michelle provided a handout "5 Nutrition Tips for Working Out", available by clicking here. Additionally, there are a number of nutrition handouts located on our website under Workshop Topics. Nutritional counseling is available through McLeod Heath...click here for more information.
Keep up the great work ... only 3 more workshops to go!
Jane and your mentors
P.S. MARK YOUR CALENDAR:
*** November 9th - 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 3 weeks left. GREAT JOB!
*** November 16th - First Strides NMB 5K Stride (Walk & Run) under the lights of the North Myrtle Beach Great Christmas Light Show! 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! Again this session, our sister First Strides Brunsco Workshop (Brunswick County) participants are going to join us for our final accomplishment!