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Dear First Striders,
Week 7 of 12 and First Striders are picking up pace and endurance! Congratulations on your progress!
WEEK 7 HOMEWORK:
--- Interval Minutes - (2 Easy; 4 Hard) x 5 Repetitions
--- Before & After - Always start with a 5 min warmup. Always end with a 5 min cool down.
--- How often? 4 days again this week!
*** This extra day is optional ... NOT mandatory.
*** This 4th day per week of 30-min "easy pace" helps "build your base" level of endurance.
*** Keep doing your 3 Interval Workout days with at least one day rest between them.
*** Add this extra easy workout in during your 2-day rest break - either the day before or after an intervals workout - it doesn't matter.
Questions? Reply here and ask me (Jane).
TOPIC: Pelvic Floor Issues - McLeod Health (Loris) - Pelvic Rehabilitation Therapist, Taylor Sawyer, PT, DPD, CLT was our guest speaker (https://www.mcleodhealth.org/locations/mcleod-loris/physical-therapists-loris/). She spoke to us about how Physical Therapy can be helpful with multiple symptoms women frequently suffer from, including urine leakage, constipation, painful intercourse, etc. In fact, urinary incontinence is one of the top "barriers to entry" for women starting a walking or running program. It's nice to know there are options for treatment. Taylor is the only specialist in this field in the area. See attached flyer or view it on our website here>>
*** May 11 - FS-NMB Graduation Celebration - Plan ahead! This night will run longer than most nights. We will distribute graduation shirts to those who have attended "at least" 8 of our 12 workshops. Most of you are well on your way to your 8 night attendance. GREAT JOB! We will also hand out graduation shirts the following week ... read on.
*** May 18 - First Strides NMB 5K Stride Walk/Run - This 5K is our 12-week goal - to be able to do an official 5K event (3.1 miles). This night will also run longer than normal. 5K distance will probably take between <30 minutes to about 1 hour. Median time last year was about 44 minutes. It's nice to hang around, cheer on and congratulate other Striders! This year the participants of First Strides Brunsco (Shallotte) will join us for a joint 5K. Please plan to be part of this accomplishment!
As always, do your homework ... it’s the path to improvement!
Jane and your mentors
1. Don’t forget tonight’s orientation at OneBodyFitness, 6:30 pm in Little River
2. Fox Mentor Shelly Warner shared that she and her husband Michael have written a book describing their inspiring story of overcoming obstacles. Read more about Michael and Shelly’s journey here and their newly published book Holy Cow>>
3. Past-mentor and speaker Julie Mullins (Mental Health & Exercise) is also starting a new venture called Orange Therapy…check it out here>>