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21/10 - 03/11 Fortnightly Newsletter For Run Move Connect Members!


Good Afternoon RMC'ers,


A huge congratulations and well done to all who participated or were involved with the 2024 Hilltop Hike. RMC raised a massive $2,600 to support mental health and suicide prevention here in the Huon Valley. A cause that is well and truly worth raising funds for, knowing the impact it will have on our local community.


We want to keep this awareness in the forefront of our minds, if you know of any youth who needs support or guidance, reach out. Run Move Connect is affiliated with the The Right Place and have the tools to point them in the direction and connect with the appropriate community service.

A big shout out to our volunteers on the day. We loved having our first aiders mixed throughout the hilltop hikers- you supported and motivated the community and we can’t thank you enough for keeping them safe.

The Barnett family had some fun climbing the hill together. What incredible role models you both are to Milo, Matilda and Monty.

 

Royal Hobart Show Public Holiday


Thursday 24th of October


We love our public holiday sessions at RMC because we get to exercise as one big family.


MORNING OPTION


Come and join Hannah and Paige for a big RMC Pilates/Strength/Cardio session at 8:00am.


Please bring a mat, sweat towel and drink bottle. If it is a lovely morning we will head outside. Meeting on the PCCY basketball courts.

AFTERNOON OPTION


Brad will be holding a running/walking session at 4:30pm on the Athletics Track. Suitable for everyone of any fitness level or physical capacity. Our furry friends are also welcome 🫶🏻

 

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 🎅

 

Thank you Dylan!

Another successful school holidays at RMC with parents being able to exercise kid free all thanks to the generosity of Dylan, who once again gives his time, attention and care to keep to all our junior RMC members playing on the court or in the fun factory. We appreciate all that you do for this community Dylan!


 

Wondered what improving your strength and fitness can help you achieve?


Check out these amazing women who have been travelling around Laos. We have missed them very much but they are making an incredible difference to many lives and communities.

RMC Team: Nicola Smith, Pam Lane, Tamara Tucker, Rebecca Bell and Brenda Hoekstra


They had a goal to build physical fitness and strength to support them on this trip and in life. They needed to withstand long physical working days (as you can see in the picture above), extensive walking and maintain a clean bill of health. Exercise can play a huge role in this and they were so dedicated in achieving their individual goals. We are so proud!!!


The team has achieved so much during their time here:

  • School library building project

  • Delivered educational supplies to 3 village schools

  • Supported the Luang Prabang Library to deliver pop up libraries, books and hygiene supplies in 3 remote schools

  • Delivered mosquito nets to an entire village

  • Delivered reading glasses to 2 villages

  • Delivered equipment to the Free the Bears program

  • Supported the Elephant Conservation Center

  • Delivered donations to Laos Friends Hospital for Children

  • Supported Khaiphaen by Friends Kitchen hospitality school for disadvantaged young people


If you are interested in being involved in an adventure like this, reach out to Pam and Nic. There are trips planned for next year and we have a few RMC members and instructors already booked for this rewarding experience.

 

TIMETABLE

Please book via our booking portal.

 

Strength Session Details for upcoming fortnight.


Week starting 21.10.2024


Strength Class Focus: Body Control (Old focus but with added spice)

  • Focussing on developing our body awareness and proprioception through bands and sliders.

  • Encouraging slow and controlled movement to enhance stability and balance.

  • Proprioception is understanding your body in space and the exercises chosen will challenge this perception and you will develop tools to manage technique execution.

  • Be ready to exercise together as a team!

 

Week starting 28.10.2024

Strength Class Focus: Overload


  • Overload is one of our favourite focus areas as you are challenged to maintain good technique despite muscular fatigue.

  • This is very relatable to everyday function

  • Muscular endurance is vital for every day function. It ensures we stay upright with good posture, reduces lower back discomfort by maintaining good pelvic stability and develops lower limb strength to assist with walking and every ambulating activities. 

  • Always focus on technique as you will fatigue in the muscle quite quickly

  • Light to Moderate resistance recommended with 12-15 repetitions performed

  • If you are unsure what muscles are working when; chat to our instructors 


 

Pilates Session Details for upcoming fortnight.



Week starting 21.10.2024


 🕺🏼Pilates for Mobility 🕺🏼


Mobility comprises all the skills required for everyday living: physical stamina, strength, balance, coordination, and range of motion.

Mobility also helps us avoid falls and prevent injuries.


With mobility as our focus, classes this week will provide the opportunity to build on stability and strength through a full range of movement.


Tuesday - Flow

9am with Paige

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


Wednesday - Flow

6am with Emily


Thursday  - Flow

7:30am- PUBLIC HOLIDAY


Friday - Flow

6am with Emily

 

Week starting 28.10.2024

 🦵🏻Unilateral Focus 🦵🏻


Unilateral exercises are movements performed on one side of the body or using one arm or leg (instead of two) to perform the move.


Many of the movements you naturally do in daily life and sports are technically unilateral movements. Incorporating unilateral moves into your training prepares you for those actions, as well as even offering even more perks including the ability to isolate and strengthen specific muscle groups, correct muscle imbalances to prevent injuries, improves balance and stability and can boost core strength and overall performance.


Tuesday - Form

9am with Paige

5:30pm, 6:30pm, 7:30pm with Emily


Wednesday - Form

6am with Emily


Thursday  - Pulse

9am with Paige

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


Friday - Pulse

6am with Paige


 

Running Session Details for upcoming fortnight.

Tuesday - 22nd of October (Meet at Ranelagh showgrounds) Session details:

3 sets of the following (2 options):

Option 1: 3 x 75s hill climb or Option 2: 3 x 60s hill climb

Recoveries:

90s option : Slow jog back down between reps/walk down between sets

60s option : Walk back down between reps

Thursday 24th of October Session details (PUBLIC HOLIDAY - 4:30pm ARVO SESSION ONLY):

Dover funrun race pace session

5km runners: 8 x (90s efforts / 60s walk between)

10km runners: 4 x (4 min efforts / 60s walk between)

Half mara runners: 2 x (9 min efforts / 60s walk between)

2-3 min rest

Optional: 5 min light tempo to finish

Aim: All efforts to be completed at our goal race paces depending what event we are doing.

Tuesday - 29th of October Session details:

1 x 6 min effort / 2 min recovery

2 x 3 min efforts / 90s recovery between

3 x 90s efforts / 60s recovery between

Volume: 16:30 run + 7 min recovery = 23:30 total

Aim: Last bigger session before Dover. Bit of work slower than, at, and faster than race pace.

Thursday 31st of October session details:

1 x 6 min effort / 2 min recovery

2 x 90s efforts / 90s recovery

2 x 60s efforts / 60s recovery

2 x 30s efforts / 30s recovery between

volume: 12 min run + 7:30 recovery = 19:30 total

(Optional: for those not running Dover and would like extra, add on 4-6 mins of light tempo after 30s reps).

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.

 

EVENT NAME

EVENT DATE

LOCATION

DISTANCES

EVENT WEBSITE

Dover Fun Run

03/11/24

Dover

2km, 5km, 10km, 21.1km

Point to Pinnacle

17/11/24

Sandy Bay/Mount Kunanyi

10km or 21.1km

Bruny Island Ultra

30/11/24

Bruny Island

64km Relay or Solo

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!


 

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.




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Tracy Pursell
Tracy Pursell
Oct 23

Hi how do I get a key ring?

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