24/03 - 06/04 Fortnightly Newsletter For Run Move Connect Members!

Good Afternoon RMC'ers,

We've loved having you move with us this week both inside and outside the studio!

As we welcome a cooler change with the change in season, motivation can be difficult. We understand it is easy to lose momentum, but staying motivated is the key to achieving your goals and ensuring you taking continual steps towards health and wellbeing.

Our instructors biggest tips to staying on track include;

1. Find your people to move with and have fun with it.

2. Set some small manageable goals to provide you with a sense of direction and purpose.

3. Practice self-compassion by treating yourself with kindness and acknowledge your efforts and progress.

4. Understand and connect to your 'why' by reflecting what movement means to you.

5. Practice gratitude by focusing on the positive aspects of your journey

6. Surround yourself with a community who inspires you.

Please read on for all of our usual training segments + other bits and pieces!

Did you know.....

All of our Run Move Connect members receive a 12.5% DISCOUNT on all shoes from The Running Edge. correct footwear is super important for running and strength training, offering support, stability, and cushioning to prevent injury. Running shoes absorb impact, while strength training shoes provide a stable base. The right footwear boosts performance, comfort, and safety.

 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 and they will be sure to look after you!

TIMETABLE

Please book via our booking portal.

CLICK HERE TO DOWNLOAD THE APP

New Arvo Run/Walk Session Time!

With daylight savings approaching, RMC has decided to change our afternoon Run/Walk session to begin at 4:30 pm! We hope this adjustment makes running and walking more accessible for our afternoon group, especially as daylight will soon start to fade in the evenings.

Running Session Details for upcoming fortnight.

Tuesday 25th of March Session details:

Set 1: 4 x 90s efforts, 60s recovery between

2 min rest

Set 2: 4 x 75s efforts, 50s recovery between

2 min rest

Set 3: 4 x 60s efforts, 40s recovery between

Volume: 15 min run + 11:30 min recovery = 26:30

Make it harder: Slow jog between reps (very slow)

Make it easier: Skip every 2nd rep.

Thursday 28th of March Session details:

2 sets of:

4 min effort, 1 min recovery

3 min effort, 1 min recovery

2 min effort, 2 min recovery

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

Make it harder: Slow jog all recoveries

Make it easier: increase recovery time by 20-30 seconds (self measured)

Tuesday of 2nd of April Session Details:

1 x 6 min, 2 min recovery

2 x 3 min, 90s recovery between

4 x 1 min, 1 min recovery between

Volume: 16 min run + 8 min recovery = 24 min total

Thursday 4th of April session details:

1 x 6 min effort, 2 min recovery

2 x 90s, 90s recovery

2 x 60s, 60s recovery,

2 x 30s, 30s recovery

**2 min recovery**

**4 min tempo**

Volume: 12 min run + 7:30 = 19:30 total

**Optional 4 min tempo to finish for those not racing this weekend**

Aim: Lighter session before Hobart Airport Marathon festival, aiming to feel good at the end of this one, optional top up running for those not racing on the weekend.

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.

Strength Session Details for upcoming fortnight.

Week starting 24.03.2025

Strength Class Focus: Balanced

This week we are creating stability within the body- focussing control pelvic control, upper body postural endurance and finding your centre. After a big week of personal bench marks in the gym, it’s time to reduce the load and enhance balance. Slow the movement down, be guided by your body and concentrate on recorrecting body position to find your balance.

Week starting 31.03.2025

Strength Class Focus: Eccentric

Very slow movement with eccentric loading. We are focusing on building length within our muscle to build bigger and strong muscles. We are developing this strong foundational base to improve your balance, enhance bone density and ensure we maintain this muscle mass as we age. No matter your age, muscle mass is vital. Let’s keep growing!

Pilates Session Details for upcoming fortnight.

Week beginning 24/3

PILATES PRINCIPLES: CONCENTRATION

This week in the studio we turn our focus towards the Pilates principle of ‘Concentration’. Concentration is not just about paying attention to the movements but more about creating a deeper connection between mind and body. It is the intentional focus on each movement; the form and the alignment of your body throughout the exercises.

Enhance your own concentration by going through a mental checklist of points to focus on for each exercise. This requires a mindful approach; listen to the cues given by your instructor, remain present, approach the exercise with intention, and focus on the muscles about to be worked and how it feels. Harness this principle of pilates and you will experience an overall improvement in precision and technique and feel stronger in body and mind.

Week beginning  31/3

PILATES PRINCIPLES: CONTROL

One of the core principles that makes pilates distinct from other forms of exercise is the principle of control. This principle is not just about holding a position, it's about mastering each movement with precision, mindfulness and intent.

Control in the context of pilates refers to the ability to move your body with purpose and efficiency, minimising unnecessary movements or strain. The principle emphasises a deepr connection between mind and body, reminding us to take full responsibility of the movement patterns to ensure that each exercise is done with full awareness.

Less is more - instead of rushing through or using mometum to complete a movement - move slowly and deliberately. This ensures the right muscles are engaged, leading to better posture, improved strength and positive change within your body.

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.

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

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.

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