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27/11/2023 - Weekly newsletter for Run Move Connect members!


Hello to all of our RMC Members,


2 WEEKS UNTIL THE RMC FAMILY CHRISTMAS PARTY! The clock is ticking as RSVPS need to be finalised by the end of this week. If you havent done so already, please grab your FREE RMC Christmas party tickets today.


Spring has sprung and now summer is around the corner, yipee! We're looking forward to working out in warmer conditions. Please ensure we are all staying hydrated before, during and after our sessions and bring some ice cold water along! Bring a hat too!! We will have sunscreen available at each outside session for you.

If the weather is warm on our Friday afternoons, expect to have outside cardio sessions near the PCYC Men's Shed.


 

RMC Christmas party TICKETS AVAILABLE

RMC Christmas party is locked and loaded! It has been such a big year for RMC, we have seen our community grow so much! It would be fantastic to see as many members, family, partners and friends come along to the day as possible. Check out the details of what to expect for the day below.


When: Sunday the 10th of December 12pm-5pm

Where: Glen Huon Park / Glen Huon Hall

Who: All RMC members, partners, family and friends!

Food: Taco Taco food van will be onsite from 12:00pm-3:00pm. Huon Valley Soft Serve will be attending from 2:15pm. RMC will also provide a grazing table for the day.

Drinks: BYO

Entertainment: The Circus Studio will be running a fun circus workshop from 12:30pm-3:30pm for the kids and adults!


The Big red Man arriving between 2:30-2:45pm


HOW DO I RSVP? Get your FREE tickets for the day HERE. Please ensure you book a ticket for yourself + any extras you will be bringing along on the day (kids included!).

We would really appreciate your RSVP's as early as possible to help us cater for the event.


HUON VALLEY SOFT SERVE WILL BE JOINING US FROM 2:00PM!

 

TIMETABLE

Please book via our booking portal.



 

Social Saturday


What a battle it was between Coach Hannah and Coach Jas in our Social Saturday 5km. Another fantastic morning spent with our favourite people.


**Next and Last 5km Time Trial for 2023, 9th of December.

 

PCYC Huon Valley and RMC Join Forces


PCYC and RMC are joining forces together with support of the Alcohol and Drug Foundation to provide youth, between 14-20 years of age, a free 20 week all-access membership. This is a fantastic opportunity for youth that are finishing winter sport and looking for an activity to participate in through the summer period, an inactive adolescent who is wanting to engage within their community in a healthy and positive manner or simply a teenager who wants to exercise along side their parent or friend.


Please reach out to Bianca Jackman at Huon Valley PCYC via email - bianca.jackman@hvpcyc.org.au or drop in to the centre through the week

 


 

Running Events News

Coach Norris and Coach Paige happy to see Ned Brockman in the flesh

 

Bruny Island ultra marathon relay - That's right, it's that time of year for one of Tasmania's most enjoyable distance running events. It's not very often you get to participate in a distance running event like this in a relay style.


Get a team together from 2-8 people (ideally, no more than 6) and travel from the top of Bruny Island (Dennes Point) all the way down to the bottom to the lighthouse. 1 team member runs at a time whilst your team vehicle meets you at your next check point. Check points are at every 2km. You can ran as far or as little as you like.


We know there are lots of people interested in this event this year. If you are keen to organise your own team please go ahead. If you are wanting to participate and don't have enough people to make a team, please message Brad directly to show your interest. We will do our best to find a spot for everyone.


If you require more information on this event please see the link below

EVENT NAME

EVENT DATE

LOCATION

DISTANCES

EVENT WEBSITE

Bruny Island Ultra Marathon Relay

2/12/23

Bruny Island

64km (broken into 2km intervals for relay)

Cadbury Marathon

07/01/24

Hobart

1km (kids), 5km, 10km, 21.1km, 42.2km

Night of 5's

13/01/24

Domain Athletic Centre

5km (4-5 seeded races throughout the night)

Hobart Marathon Festival

07/04/24

Hobart (Salamanca)

2km (kids), 5km, 10km, 21.1km, 42.2km

Join team RMC HERE

If you have any questions about any of the events and would like to find out more please get in contact with Brad.

 

Running/Walking session details

See below for your session plans this week

Check your booking system for location of run sessions.



Tuesday 28th of November (321 fartlek + short reps)


2 sets of -

3 min effort / 90s recovery

2 min effort / 60s recovery

1 min effort / 2 min rest


3 sets of-

30s effort / 30s recovery

15s effort / 45s recovery


14:15 run + 12:00 recovery = 26:15 total


Thursday 30th of November (Longer tempo reps)


2 x 5 min effort / 2 min recovery between

2 x 3 min effort / 90s recovery between

3 x 1 min effort / 45s recovery between


19 min running + 8:30 min recovery = 27:30 min total


Please don't hesitate to contact Brad if you have questions about these sessions.

Tuesday/Thursday mornings and afternoons (6:00am, 9:00am, 4:30pm, 5:30pm): Huonville Recreational Oval.

 

RMC Studio Details- Strength/Cardio/Recovery/ Mat Pilates



FOCUS THIS WEEK IS ECCENTRIC


  • The focus is on very slow and control movement patterns, particularly on the stretching out of the muscle

  • You should feel the stretch and emphasise the slowness of that phase of the exercise (for example- straight leg deadlift- very slow on the lowering down- feel the stretch through their hamstrings)

  • Eccentric exercises allow the muscle to tear to then build stronger and bigger muscles- fantastic way to get stronger faster

  • Members can use moderate to heavy weight

  •  As it is a slow movement, ensure they maintain great trunk control and technique throughout

  • Reach out to our instructors if you would like to know which muscles are working when.



GENERAL CLASS REMINDERS

  • Please take SWEAT TOWELS and drink bottles with you throughout the session.

  • Please advise the instructor if you have any new or old injuries that they should be aware of or will impact your training. We will support you with your exercise and provide alternative exercises.

  • Please be prompt to classes as we aim to start demonstration on time.






 

Personal Training/Exercise Physiology at RMC


Personal Training with Annie

Meet Annie, our new Personal Trainer, at Run Move Connect. Annie is ready to take clients from next week. Click here to book.


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.


Your personal training session will involve the following:

  • Fitness and physical assessment

  • Development of health and fitness goals

  • Designing a tailored exercise program based on fitness assessment and personal goals

  • Providing an induction in to the gym setting, if required

  • Demonstrating and guiding appropriate lifting techniques in the gym setting

  • Providing supportive and motivating environment to encourage positive lifestyle modifications.

Our personal trainers work alongside Exercise Physiologist, Hannah Squires, to provide a collaborative approach to exercise, health and overall wellbeing.

 

Pricing:

1 HOUR SESSION

RMC Member: $85 per hour

Non RMC member: $95 per hour

30 MINUTE SESSION

RMC Member: $50 per 30 minute session

Non RMC member: $60 per 30 minute session

 

We are happy to discuss small group sessions. Please get in touch with Han or Annie to discuss.

Visit our website for more information

www.runmoveconnect.com.au



Exercise Physiology with Hannah


We are very excited to announce that Hannah is up and running with Exercise Physiology consultations in our RMC Studio (Pilates room).

Hannah has been an accredited Exercise Physiologist for nearly 10 years and is very excited to offer her service to our community.


An Exercise Physiologist (EP) 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.

EP consultations include health history evaluation, goal setting, physical and functional assessments and exercise development and delivery.


Exercise Physiology is Medicare and Private Health rebatable.


Hannah is very passionate about her field of expertise and wants to support community in getting moving in a safe, supportive and achievable manner.

To book a session, please click here 


Please reach out if you have any questions about our new service:

hannah@runmoveconnect.com.au

0439 203 229


Visit our website for more information


 

Class Cancelations

A friendly reminder for all members about class cancelations. Could all RMC members please make sure you cancel your booking for sessions as soon as you are aware you can not attend. This is essential for busy sessions and more so for the 6am sessions as it is extremely difficult for people on the waitlist to check their phones early in the morning. We are very aware sometimes this is not possible especially for parents with young families and appreciate everyone's understanding.

 

Feedback Form

We get amazing feedback from our members and it continues to assist us meeting the needs of our members and providing the best service. We thought it is time to make this an 'official' form and we welcome your feedback.


Please click on the link here and fill it out, as you desire.

 

Booking/Membership Info


Click here for booking, membership plus our terms and conditions

 

Spaces App to easily access our membership portal


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!


If you're having trouble finding the RMC portal on the app, follow this link and it should take you there - http://wix.to/c2PojDU?ref=m_cl

 

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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