First Strides

On May 1st & 2nd, Sara Salter will be hosting a Virtual 5K and the proceeds benefit the Leukemia and Lymphoma Society as part of the Lehigh Valley Woman of the Year campaign. The event is only $15!! Please join her efforts to help beat cancer...one step at a time! https://fb.me/e/4a4MIDvFn

FYI for anyone who remembers our past mentor Dixie. Please keep her and her family in your thoughts. https://www.legacy.com/obituaries//dixie-stebbins-obituary

Here is a link to our stretches: https://firststrides.files.wordpress.com//05/stretching.pdf

Here's a link to our warmups: https://firststrides.files.wordpress.com/2015/05/warmup.pdf Get your bodies moving - the weather is going to be amazing later this week!

Hi Ladies! To say that we miss each and every one of you is an understatement. We hope this finds you all healthy, well (& sane)! Normally, we would be gearing up to start our Spring 2021 Session in the Lehigh Valley Parkway in Allentown. But, like the past year, Covid still has other plans.... So in honor of National Women's Day, remember to take time for yourself and we will be back together soon! Want to get a jump start on getting back in to your workout groove? We will post some warm-ups and cool-downs that we would normally have you do before and after your workouts. Have any questions for us, don't hesitate to reach out to us any time! #firststrideslv #leftrightrepeat #lehighvalleyparkway

Typically, tomorrow night LVRR would be hosting their June Summer Series & our First Strides Graduation 5K race. Since we are unable to have the race at this time, we encourage you to still get out and do a "virtual 5K race" on your own or with a friend or two. Please share your experiences with us about the 5K or about First Strides. Tell us something encouraging about your progress, tell us something that you struggled with, did running/walking help you during the qua...rantine, etc! We'd love to hear from you. Congratulations to everyone for putting forth the tremendous effort to improve your health and fitness! Thanks for taking your FIRST STRIDES with us. We are glad that we were with you walking and running beside you (albeit virtually and with appropriate distancing) while you accomplished your fitness goals. Here’s to many more wonderful steps forward to a beautiful and healthy you!! See more

Virtual Week 6: "The most common way people give up their power is by thinking they don’t have any." ~ Alice Walker While COVID-19 may have some power over us at the moment, we will persevere because we are strong and we are powerful women. Getting some workouts in during this time helps us build our strength, both physically and mentally. Keep it up -- be strong -- be positive -- you have power!... Now for Virtual Week 6! Can you believe it's been 6 weeks already?!? Keep go out for a walk or run as best you can. Even if it is taking a few laps around the block or breaking it up throughout the day. The week 6 workout is: 5 minute warm-up, then 2 minutes easy and 4 minutes hard, repeat that repetition 5 more times for a total of 4 repetitions, and then finish with a 5 minute cool-down. Don't forget your warm-up stretches beforehand and your static stretches afterwards. If you are using a watch, the timing is below: WEEK 6 (2 Easy & 4 Hard, 5x) 5 warm up.....5 2 easy...........7 4 hard...........11 2 easy...........13 4 hard...........17 2 easy...........19 4 hard...........23 2 easy...........25 4 hard...........29 2 easy...........31 4 hard...........35 5 cool down....40 Remember--it's no big deal if you don't do this full workout or if you can't do the timing. The important thing is to get out there at your own pace and your own comfort level. First Strides made the news--we got a mention in a Morning Call article on how people are walking more during our COVID-19 restrictions: https://www.mcall.com//mc-nws-coronavirus-walking-more-202. Thank you to everyone who also responded to the Facebook Post (https://www.facebook.com/FirstStrides/posts/2871014026300161)--it really made our day reading all your wonderful comments! Physical Distancing, Social Solidarity, In This Together

Happy National Volunteer Appreciation week to our fabulous mentors, past, present and future! Our program could not operate without you and we are beyond grateful for you year after year. The impact you have on participants is immeasurable and we are thankful for the inspiration, guidance and joy you bring to this program!

Hi ladies- We were contacted by a writer from the Morning Call. She was wondering if any of our participants started walking or running during this pandemic. OR are any of you former walkers or runners that decided to START UP AGAIN...and get back at it? If so- can you post comments that she may use in her article? How do you feel? Is it helping you with stress? Are you noticing anything different now? Where are you working out? Etc.!!?? If you post any comments- you are agreeing to have your comments published in the Morning Call article. *She is working on it tonight and tomorrow AM. Please post ASAP. I am pleading with you because she interviewed me today and I don't think I helped her at all! hahaha! Thank you in advance! ~Michelle

Welcome to First Strides Spring 2020 Week 2 Virtual! Even with Governor Wolf's Stay-at-Home Order, engaging in outdoor activities is acceptable as long as you abide by social distancing standards. While not ideal, you can still get out there and enjoy the nicer weather by taking appropriate precautions. Runner's World has a good article on running safely amid coronavirus concerns. Most of us do not enjoy walking or running alone right now, but that is the best practice during... this pandemic. If you do go with a walking or running buddy, still maintain good distance from each other as we now know that even people without symptoms can still be transmitting the virus. If you are uncomfortable going to a park alone, stay in your neighborhood. Unless you are sick, try to get in around 30 minutes each day of walking, running, or hiking. If you want to follow the First Strides workout, for week 2: 5 minute warm-up, then 3 reps of 4 minutes easy and 2 minutes hard, then finish with a 5 minute cool-down, for a total of 28 minutes. Don't forget your warm-up stretches beforehand and your static stretches afterwards. While you're out there, most likely alone, look around and enjoy the beauty of spring. Many trees and flowers are beginning to bloom so take that all in!