04/11-17/11 Fortnightly Newsletter For Run Move Connect Members!

Good Afternoon RMC'ers,

Congratulations to all of our RMC members that participated in the Dover Funrun event today. Another successful day out for RMC with PB's, funrun debut's and solid team spirit which we always love from our squad! Full race recap will be posted on socials in the next couple days.

We have all of our regular training segments below + some exciting P P P P Pilates additions to our timetable. Please keep reading to catch up on to catch all the RMC goss!

RMC Christmas Party

Save The Date

When: Sunday 15th of December

Where: Glen Huon Hall

Time: 12pm - onwards

We will have plenty of fun for the kids and the BIG kids.

The big red man will be joining us at 1:30pm 🎅

TIMETABLE

*Pilates has been added Tuesday/Thursday 4:30pm* (starting from 12/11/24)

*Functional Pilates has been added Thursday 10am* (starting from 7/11/24)

*Pilates Wednesday morning has been removed*

Please book via our booking portal.

CLICK HERE TO DOWNLOAD THE APP

Strength Session Details for upcoming fortnight.

Week starting 04.11.2024

Strength Class Focus: Functional Movement Patterns

 We will be developing functional movement patterns that we complete in everyday life to reduce the risk of injury, improve ability to lift heavier with greater control and build confidence in your body. The exercises will work on balance and stability in a functional way and learn how to adapt your body position to support this movement.

If you are unsure how the exercise is repliacated in every day life just ask the trainers.

Week starting 11.11.2024

Strength Class Focus: Stability and Pelvic Awareness

We love a stability week at RMC. These sessions will be focusing on single limb control and developiong strategies to improve your balance. You can translate this form of training in to activities you like to participate in such as hiking, running, bike riding, gardening and even swimming, all activities that we love during these warmer months. Our bodies love to adapt to different stimuli and these exercises will support your reaction and control.

Pilates Session Details for upcoming fortnight.

Please have a look at our new timetable for updates on the Pilates program.

Introducing Slow Flow

Building awarerness and understanding of foundational movement patterns in Pilates. Encouraging proprioception (understanding of your body in space), balance and stability and pelvic control to learn about your body and it's compensatory movement patterns.

This is a slower form of pilates for those wanting to gain deeper connection with their bodies.

Strong Saturday

Did someone say weekend pilates?

We are bringing a monthly Strong Pilates to your Saturday, starting Saturday 9th of November at a venue to be confirmed. This will be a similar format to our regular Mat Pilates sessions, however 45minutes of power then over to coffee/food. What a way to kickstart our weekend.

Please bring a mat as we will be outside (weather depending) plus a drink bottle and sweat towel. We will update you on our venue on the morning however meet at the PCYC carpark.

Week starting 04.11.2024

Week beginning 4/11

"Movement in all planes"

In everyday life we move our bodies in many different directions. Anatomically our body moves in planes, known as the coronal, sagittal, and transverse planes. Strengthening our bodies in all planes has many benefits including;

• Injury prevention

• Improved balance and stability

• Better coordination

• Increased strength and power

• Improved day-to-day function

• Increased resilience

Tuesday - FLOW with Paige

9am

5:30pm

6:30pm

7:30pm

Wednesday - FLOW with Em

6am

Thursday - FORM

9am with Paige

10am with Paige SLOW FLOW CLASS

5:30pm with Jas

6:30pm with Jas

7:30pm with Jas

Friday - FORM with Em

6am

Week starting 11.11.2024

Week beginning 11/11

‘ Feel good Flexibility ‘

Flexibility is an important fitness component that can help prevent injuries, improve posture, promote better balance and improve functional performance.

Classes will be a slower pace this week to incorporate quality stretching of our muscles to leave you feeling more taller, longer, more mobile and feeling great.

Tuesday - FLOW

9am - with Paige

4:30pm  - with Emily

5:30pm

6:30pm

7:30pm

Thursday - FORM with Paige

9am

10am - SLOW FLOW

4:30pm

5:30pm

6:30pm

7:30pm

Friday - FORM with Paige

6am

Running Session Details for upcoming fortnight.

Tuesday - 5th of November session details:

6 x 2 min efforts / 60s walk recovery between

6 x 30s efforts / 30s recovery between

Session volume: 15 run + 8:30 min recovery = 23:30 total

Make it harder: Slow jog between 2 min reps

Make it easier: Walk the 3rd rep of 2 min / 30s efforts

Thursday 7th of November session details

4 sets of the following:

3 min effort / 75s rec / 75s effort / 75s recovery

Volume: 16 min run + 9:45 min recovery = 25:45 min total

Make it harder: Slow jog all recoveries

Make it easier: walk all recoveries

Aim: Working on clearing fatigue from shorter/faster efforts during our 3 min steady efforts.

Tuesday - 12th of November session details:

3 sets of the following:

3 min effort / 90s recovery

90s effort / 90s recovery

45s effort / 90s recovery

Volume:15:45 run + 12 min recovery = 27:45 total

Make it harder: Slow jog first 2 recoveries (still walk and reset after 45s effort)

Make it easier: Walk all recoveries + Not as big progressions in pace.

Aim: Today's focus is on the quality of our reps. If we need to take extra time to walk recover to maintain progressions, please do so. Don't let your recovery jog reduce the quality of the work out!

Thursday 14th of November session details:

1 x 6 min effort / 2 min recovery

5 x 75s effort / 75s recovery

1 x 6 min effort

Volume: 18:15 run + 8:15 recovery = 26:30 total

Make it harder: Slow jog all recoveries

Make it easier: Reduce last effort to 3-4 mins +Walk all recoveries

Aim: Threshold running combined with faster reps. A good physical + mentally challenging workout.

Saturday - Social Saturday 5km run or walk @Reba Sear

Sunday - Long run Time and location TBC (Join our RMC runners Facebook group for more info!)

Tuesday/Thursday (6:00am, 9:00am, 5:30pm): Huonville Recreational Oval.

Social Saturday's

Thinking about attending Social Saturday?

Our Social Saturday morning are for walkers, runners, furry friends and whoever wants to kick start their weekend with movement, coffee and great company.

We begin our loop from Reba Sear at 8am every Saturday. Choose a 5km loop or simply have a nice trot around Huonville. Return back to Reba Sear for a hot drink, something to eat or head off to start your weekend.

Running Events + Running Info

RMC Runners Facebook Group

An RMC Runners Facebook group has been made to help connect runners of RMC through social runs outside of organised RMC sessions, post any details in regards to upcoming events, Sunday long run loops, etc. If you or someone you might know wants to join this group, just search "RMC Runners" on Facebook and request to join the group.

Bruny Island Ultra

(event sold out)

One of our favourite Running events in Tasmania seems a long way away but planning the logistics of the event should be starting now! The Bruny Island Ultra is an event that can be completed as a team "relay" style where 2km checkpoints are set out on course to swap to your next runner and complete the island from North to South!

If you would like to know more about the event, feel free to reach out to Coach Brad or Coach Norris to discuss any details you need!

Point to Pinnacle (Discount code)

Join Team RUN MOVE CONNECT for this years Point to Pinnacle event, one of Tasmania's greatest fun runs of all time. Participants will have the choice to enter as a walker or runner heading up Mount Kunanyi to finish the 10km (Point 2 Pub) or 21.1km (Point 2 Pinnacle)) events. To join Team RMC, please click the link HERE.

 RMC members have been lucky enough to gain a discount code for this years event. Please use the Discount code "RMC24"

Up until the 31st of August, the code will give you 15% off. From the 1st of September, the code will give you 10% off.

If you require any extra info about this event please reach out to Coach Kitto or Coach Norris for more info.

If you have any questions about any of the events and would like to find out more please get in contact with Brad.

Individual/Small Group Services with RMC

Personal Training with Annie

Personal training sessions are a fantastic opportunity for those who have specific fitness and health goals, are more comfortable in a one on one setting or would like benchmark physical testing with goal development.

For more info including session details, pricing and much more please CLICK HERE

If you would like to book in for a Personal Training session with Annie please CLICK HERE

Exercise Physiology with Hannah

Exercise Physiologist specialise in the delivery of exercise of people with chronic health conditions, undergoing rehabilitation, pregnancy and sub-elite and elite athletes. Exercise Physiologist base their practice around prevention and management of chronic health conditions and developing rehabilitation program to improve strength, function and mobility of the body, all of which is supported by up to date, relevant and reputable researched information. 

For more info including EP consult details, pricing and much more please CLICK HERE.

If you would like to book an EP appointment with Hannah please CLICK HERE.

Individual/Small group Pilates with Paige

Pilates can be a very intricate form of movement and developing and having awareness of your body is something very important. Although group sessions are motivating, fun and provide a full body workout, every individual body is unique.  Pilates sessions provide highly focused opportunists to serve your specific needs. 

If you are interested or have any questions regarding this new service, please reach out to Paige via email paigemicallef@hotmail.com

Individual Running Coaching with Brad

Brad offers Individual running coaching to RMC members along with remote runners around Australia. Individual coaching provides runners with guidance and confidence to achieve running goals specific to them whilst making it all fit in around busy life schedules. With detailed online programming 7 days a week, specific pace/intensity guides and 24/7 coach communication, Brad uses his 12 + years of competitive running experience to help you improve and enjoy your running!

For Individual Running Coaching pricing and other details please CLICK HERE.

If you would like to reach out and enquire about individual running coaching, send Brad an email - brad@runmoveconnect.com.au

RMC TERMS AND CONDITIONS

CLICK HERE to view all of Run Move Connect membership terms and conditions.

Download our App!

Download the "spaces" app by Wix now to book sessions, check what's coming up, read the latest news letters and shop our online store!

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DON'T FORGET!

All of our Run Move Connect members receive a 12.5% DISCOUNT on all shoes from The Running Edge. The Running Edge provide a free gait analysis and expert shoe advice to make sure your walking (or running) away with the right pair of shoes for you! Just mention on purchase that you are part of Run Move Connect (show them your R.M.C. key ring) and they will be sure to look after you.