18/11-01/12 Fortnightly Newsletter For Run Move Connect Members!

Good Afternoon RMC'ers,

Congratulations to all of our RMC members who headed up mount Kunanyi for this years Point 2 Pinnace event. We had over 25 RMC members join the fun across the 10km Point2Pub and of course some legends reaching the full 21.1km Point2Pinnacle. Great to see so many of our members challenging themselves in what is one of the mots amazing events this country has to offer!

Catch up on all our usual training details plus other bits and pieces below!

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

Please book via our booking portal.

CLICK HERE TO DOWNLOAD THE APP

Strength Session Details for upcoming fortnight.

Week starting 18.11.2024

Strength Class Focus: Multi-Movement

• Multi Movement exercises use different movement patterns to challenge your overall body awareness and proprioception

• It will challenge your body to adapt to different stimuli and encouraged to maintain stability and control. 

• This technique will also assist with increasing mobility and function.

• There is an overload component with the increase in sets. 

  
  

Week starting 25.11.2024

Strength Class Focus: Foundational Lifts

• Foundational lifts is increasing your knowledge and understanding around fundamental movement patterns

• This is a great time to learn how to complete common lift techniques and how to adjust your body positions to execute the exercise correctly and most efficiently.

• Chat to your instructor and lean on them to adjust your technique

Pilates Session Details for upcoming fortnight.

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

Week starting 1.11.2024

🪢 Sling into stability 🪢

Our bodies are made up of slings in the body made of up of muscles, fascia and ligaments that all work together to create stability and movement.

Working and strengthening slings alleviates stress on individuals muscles and challenges the body to move with greater efficiency and coordination. Classes this week will feature functional exercises, the use of resistance bands and rotational movement patterns.

TUESDAY

9am with Paige

4:30pm with Emily

5:30/6:30/7:30pm with Paige

THURSDAY

9/10am with Paige

4:30pm with Emily

5:30/6:30/7:30pm with Jas

FRIDAY

6am with Paige

Week starting 25.11.2024

🌟STARRING SUPERSETS 🌟

Let’s fly into the week feeling super! Superset exercises include doing two or more exercises involving the same muscles groups. This is a great way to add intensity, increase muscle strength, improve stamina and endurance and provide variety (which our bodies love!). Get ready to welcome the burn we all know and love and generate some feel good energy.

TUESDAY

9am with Paige

4:30/5:30/6:30/7:30pm with Emily

THURSDAY with Paige

9/10am

4:30/5:30/6:30/7:30pm

FRIDAY

6am with Paige

Running Session Details

for upcoming fortnight.

Tuesday 19th of November -

2 x 5 min efforts / 2 mins recovery between

2 x 3 min efforts / 90s recovery between

2 x 60s efforts / 60s recovery between

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

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

Make it easier: Break up 5/3 min reps with 30s-60s walk in the middle of them.

Aim: Progressive tempo, building up our pace throughout the session. Todays session is aimed to be light post Point2Pinnacle

Thursday 21st of November -

4 x 3 min efforts / 90s recovery between

4 x 60s efforts / 60s recovery between

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

Tuesday 26th of November -

1 x 4 min effort / 2 min rest

3 x 2 min efforts / 60s recovery

2 min rest

5 x 60s efforts / 60s recovery

Volume: 15 min run + 10 min recovery = 25 min total

Make it harder: jog between all 60s reps.

Make it easier: Walk all recoveries and skip the middle reps of 2 and 60s efforts.

Thursday 28th of November -

5 min effort / 60s recovery

4 min effort / 60s recovery

3 min effort / 60s recovery

2 min effort / 2 min rest

4 x 45s efforts / 45s recovery between

Volume: 17:00 min run + 7:15 min recovery = 24:15 total

Make it easier (All Bruny runners): Skip 45s reps (extra cool down instead)

Make it harder: Slow jog between longer reps

Aim: progressive tempo with shorter reps to finish. Should feel well with in ourselves this 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 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.