09/09 - 22/09 Fortnightly Newsletter For Run Move Connect Members!

Good Afternoon RMC'ers,

A new look fortnightly newsletter will be starting from this week onwards. You'll still see's all our usual training segments scheduled for the 2 weeks ahead + any extra important info for all of our members to read. For any urgent/important RMC news/messages that can not wait until the fortnightly newsletter will be posted as individual blog posts between weeks.

Hilltop Hike

The Hilltop Hike unites our community to raise significant funds and awareness for youth mental health in the Huon Valley. The Hilltop Hike features a two-kilometre run

or walk up Scenic Hill in Huonville, drawing participants from all walks of life. The hike not only raises funds but also serves as a powerful reminder of the community's commitment to mental health and suicide prevention. Originating from the tragic loss of young lives to suicide, the Hilltop Hike aims to shine a spotlight on these critical issues, fostering a united front of local community, businesses, and families championing the cause.

RMC was so well represented in last years event, we would love to see an ever bigger turn out this year in what will be a morning to remember. Whether your a runner or a walker, we encourage you to rally your mates together and join Team Run Move Connect (CLICK HERE).

TIMETABLE

Please book via our booking portal.

CLICK HERE TO DOWNLOAD THE APP

Strength Session Details for upcoming fortnight.

Week starting 09.09.2024

Strength Class Focus: Multi Movement

• Multi Movement exercises using different movements to promote mobility and improve overall body awareness.

• It will challenge your body to adapt to different stimuli and keep it guessing.

• You will be challenged with stability and control due to multiple movement patterns.

• We have extra time on each exercise with less pods to focus on, so you can remember the exercises.

• Tips from Hannah- use moderate resistance weight if your technique is perfect, complete 8-10 repetitions maximum and be very controlled. Always discuss with the trainer where you should feel the exercise as they will differ with the altering movement patterns.

• Make the movement definite  and controlled.

Week starting 16.09.2024

Strength Class Focus: Freestyle

We are introducing some new exercises (hopefully with our new equipment) to challenge and adapt your body to new stimuli but also bringing back some of our old favourites that we haven't seen in some time.

If you have some exercises that you really like and want to see more of, please reach out.

Pilates Session Details for upcoming fortnight.

Week starting 09.09.2024

🧠 Principle of Concentration 🧠

This week in the studio we turn our focus towards the Pilates principle of ‘Concentration’. Concentration can be defined as direction of attention to a single objective, in this case the mastery of a given Pilates exercise.

Enhance your own concentration by going through a mental checklist of points to focus on for each exercise. This may take a few seconds and should include awareness of the breath as well as the muscles that are about to be worked. Concentrate on the alignment of the body and on maintaining correct alignment and stabilization throughout the execution of the exercise and throughout the duration of the session.

TUES - FLOW with Em

10am

5:30pm

6:30pm

7:30pm

WED - FLOW

6am with Emily

THUR - PULSE

10am with Jas

5:30pm with Emily

6:30pm with Emily

7:30pm with Emily

FRI - PULSE

6am with Emily

Week starting 16.09.2024

🎯 Principle of Precision 🎯

Paige returns from holidays to challenge your precision this week!

Precision is key when distinguishing Pilates from many other exercise systems. Precision can be described as the exact manner in which an action is executed. Often the exercise itself is not so different from other exercise regimens, but the way it is executed is different.

During sessions our instructors will educate you to help you identify and understand which muscles are working and aid you in aligning your body correctly and understand the goals of an exercise. The greater the precision, the more likely the goal will be achieved and the greater the benefit to your body from doing the exercise.

TUES - PULSE

10am with Paige

5:30pm with Paige

6:30pm with Paige

7:30pm with Paige

WED - PULSE

6am with Em

THUR - FLOW

10am with Paige

5:30pm with Paige

6:30pm with Paige

7:30pm with Paige

FRI - FLOW

6am with Em

Running Session Details for upcoming fortnight.

Week starting 09.09.2024

Tuesday - 10th of September

Session details: Progressive Intervals

2 x 3 min efforts / 90s recovery between

3 x 2 min efforts / 75s recovery between

4 x 1 min efforts / 1 min recovery between

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

Make it harder: Slow jog all recoveries (continuous session)

Make it easier: Walk the first 30s of each rep to reduce session volume

Aim: To progress our effort level through out the session and finish strong! This will allow us to touch on a few different intensities whilst focusing on pacing ourselves to control our efforts.

Thursday 12th of September

Session details: Tempo/Intervals/Tempo

2 x 5 min efforts / 2 min recovery between

6 x 30s efforts / 30s recovery between

extra 1 min recovery

1 x 5 min effort

Volume: 18 min run + 8 min recovery = 26 min total

Make it harder: Turn first 2 x 5 min efforts into 1 x 12 min effort

Make it easier: Throw in 30s-60s walk in the middle of 5 min reps.

Aim: Majority of the session working in that steady state tempo, whilst touching on some quicker reps in the middle of the session. This aimed to improve our running economy doing these under fatigue but also improve on our aerobic endurance as we go back to the 5 min rep to finish.

Week starting 16.09.2024

Tuesday - 17th of September

Session details: Progressive Tempo

2 sets of the following -

4 min effort / 60s recovery

3 min effort / 60s recovery

2 min effort / 2:30 min recovery

Volume: 18 min run + 6:30 min recovery = 24:30 min total

Make it harder: Slow jog all recoveries

Make it easier: Walk first 30s-1 min of each rep to reduce running volume

Aim: Pure aerobic work, dropping the intensity today to allow for the intensity of hills on Thursday.

Thursday 19th of September (Meet @Ranelagh Showgrounds)

Session details: HILL$$$

Set 1 - 4 x 60s hill efforts

Set 2 - 4 x 45s hill efforts

Set 3 - 4 x 30s hill efforts

Recoveries: Walk/slow jog back down between reps, walk + extra 2-3 min rest between sets.

Make it harder: Run every 2nd rep 10-20% harder than the previous.

Make it easier: Fast walk every 2nd rep.

Aim: Hills make us strong! These will make us a much more efficient runner on the flat.

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

Great turn out this Saturday as we embarked on our Hilltop Hike training sessions. Be sure to look at our socials for more information on the Hilltop Hike.

We will be providing fantastic education along the way. Let’s support a fantastic cause.

Every Saturday we will continue to draw a raffle and giveaway a 10 session pass to the winner! Gold coin donation with all profits going to the Hilltop Hike fundraising.

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

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!

Step 1 - Make a team! Teams can be any size from 2 runners up to 10 (if you want to qualify for the top prize, a maximum of 6 runners is allowed).

Step 2 - Book accommodation ASAP! If you are looking at staying the night before the event to get an early start, or don't want to rush off and enjoy to post race celebrations, look at securing some accommodation now (because it will all sell out shortly).

Step 3 - Enter your team! Entries open on The 1st of September and you can guarantee, this event will sell out fast!

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!

CLICK HERE TO DOWNLOAD THE APP

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.