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.
New Kids on The Block
We are very excited to introduce beautiful new babies to our RMC community. We love having a space that mothers and fathers feel so supported and motivated to exercise with their little ones. Exercise plays such a powerful role in recovering from your pregnancy and birth, improving mental health by building self esteem and confidence, alleviating stress and anxiety and reducing social isolation by providing a sense of belonging within a community.
It takes a village to raise a child and we feel so lucky to be surrounded by the most incredible people.
Lewis, baby of Brad and Edwina
Hugo, baby of member, Annie and big brothers Hamish and Alfie
Archie, baby of member, Jess
Rowan, baby of members, Alisha and Mel and big brother Joey
Archie, baby of member, Ruby
Teddy, baby of member, Sarah and big brothers Lenny, Tex and Jagger
Matilda, baby of member, Bianca
Oscar, baby of members Rachel and Tom and big brother Henry
Parker, baby of member Meg and big brother Oakleigh
TIMETABLE
Please book via our booking portal.
Strength Session Details for upcoming fortnight.
Week starting 26.08.2024
Strength Class Focus: Single Limb
Single Limb/Stability is brilliant to work on your balance, pelvic control and overall body awareness.
We are challenged every day with our balance and what a great way to work on this in a controlled environment.
Focus on your shoulder setting, knee alignment and trunk activation.
Light to moderate resistance is a good starting point to avoid overload.
Stability is difficult and we can tend to use accessory muscles, however lighten the load and we can focus on good technique.
Here are some little tips of trunk activation:
Pelvic tuck with activation of your glutes
Draw belly button to spine
Stop yourself going to toilet- draw up through pelvic floor
Maintain a lovely straight trunk without lateral flexion
Ensure you breathe in through your nose and out through your mouth. No holding your breath!!
……
Week starting 02.09.2024
Strength Class Focus: Overload
Overload will be challenging the muscle group with muscular endurance.
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 26.08.2024
🔗 Principle of Control 🔗
With our renewed attention to our centre (and cores!) it’s time to put this concept into practise as we challenge the principle of control this week in the studio.
Control is another key element in Pilates practise and can be defined as the regulation of the execution of a given exercise. Refining control is inherent in self-mastery. Often a higher level of control is associated with correct alignment, greater coordination, greater balance, and greater ability to reproduce the exercise successfully over multiple attempts, using less effort and avoiding excessive muscle tension. When control is harnessed, the development of strengthen and flexibility can be achieved.
Great to see so many new faces on the mats! Let’s keep up the momentum; book your classes in for the week, grab a friend, bring a drink and join us in the studio 🤍
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 Jas
6:30pm with Jas
7:30pm with Jas
FRI - FLOW
6am with Em
……
Week starting 02.09.2024
🌊 Principle of FLOW 🌊
The aspect of ‘Flow’ in Pilates applies to both the body’s physical and mental states.
Physically, flow demands a deep understanding of the movement and incorporates precise muscle activation and timing. Flow also involves the full immersion of our conscious into each exercise and to bring an energised focus. Challenge your own mind and body this week by ensuring your transitions between exercises are seamless and without loss of focus, control or attention. Harness this superpower and take it beyond the mat and into your lives.
TUES - FLOW
10am with Jas
5:30pm with Emily
6:30pm with Emily
7:30pm with Emily
WED - FLOW
6am with Emily
THUR - FLOW
10am with Jas
5:30pm with Emily
6:30pm with Emily
7:30pm with Emily
FRI - FLOW
6am with Emily
Running Session Details for upcoming fortnight.
Tuesday 27th of August
Session details: Tempo/Intervals
1 x 4 min effort / 90s recovery
4 x 90s efforts / 90s recovery
4 x 45s efforts / 45s recovery
extra 1 min recovery
1 x 2 min effort
Session volume: 15 min run + 11:30 recovery = 26:30 total
Aim: To collect some aerobic tempo work at the start and end of session with shorter/harder reps between for speed endurance.
Make it harder: Increase last rep from 2 mins to 4 mins
Make it easier: Replace every 2nd rep with fast walk
Thursday 29th of August
Session details: Progressive Tempo
6 min effort / 90s recovery
5 min effort / 90s recovery
4 min effort / 90s recovery
3 min effort / 90s recovery
4 x 15s build up / 30s recovery
Session volume: 19 min run + 7:30 min recovery = 26:30 min total
Aim: Building our aerobic engine with slight progressions whilst getting to touch on some light/low risk speed work.
Make it harder: Slow jog all recoveries
Make it easier: Throw in a 30s-60s walk in the middle of longer reps.
Tuesday - 3rd of September
Session details: Pyramid Fartlek
30 second effort / 60s recovery
60s effort / 60s recovery
90s effort / 60s recovery
2 min effort / 60s recovery
3 min effort / 2 min reset
3 min effort / 60s recovery
2 min effort / 60s recovery
90s effort / 60s recovery
60s effort / 60s recovery
30s effort
Session volume: 16 min run + 10 min recovery = 26 min total
Aim: Start reps at a more conservative pace for the first half of the session, aim is to increase our pace in the 2nd half of the session.
Make it harder - Jog recoveries slightly faster (float)
Make it easier - Walk all recoveries to focus on the effort
Thursday 5th of September
Session details: Progressive Tempo
1 x 6 min effort / 2 min recovery
2 x 3 min efforts / 90s recovery between
3 x 2 min efforts / 75s recovery between
Session volume: 18 min run + 7:30 recovery + 25:30 total
Aim: Tempo work with progressions to allowing for increase in pace as we go. 6-7 / 10 perceived effort the aim for this one!
Make it harder: Jog all recoveries
Make it easier: Take 30s-60s rest between 6 min rep
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
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!
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).
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 |
Ross Running Festival | 22/09/24 | Ross | 2km, 5km, 10km, half marathon, full marathon | |
Hilltop Hike | 12/10/24 | Huonville | 2km | |
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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