30/06 - 13/07 Fortnightly Newsletter For Run Move Connect Members!
- bradleykitto
- Jun 29
- 6 min read
Good afternoon RMCers,
School holidays are coming up and we love them! While you’re busy looking after your little ones, we’ve got your back. To help manage the extra buzz in our 9am sessions, we’ll have an additional RMC instructor rostered on during the break. As always, parents need to be aware of their childrens whereabouts, but we will always help out where we can to ensure you get your much needed exercise in!
New RMC shirts are ready for pre-orders! Get yours in before the first Thursday of the month to make the next batch (link here). Lastly, a small timetable shift: Friday Enduro will now kick off a little later at 4:30pm and 5:30pm, perfect timing to get a sweat up and roll straight into the weekend!
RMC DARK FOMA
Festival of Movement & Awareness.
When?
The event will be held on the 20th of July at Reba Sear starting from 12:30pm till 6pm
What to expect?
Educational talks from health professionals
Mini exercise activations run by our amazing trainers
Social fun run/walk (10km team relay as well!)
Mulled cider and drinks availble throughout the afternoon.
Waiora Farm Food (Lachlan Fletcher) caping off the event with amazing food!
More info?
Head to our website with DETAILS HERE or head to our Facebook to view the event page.
Please read on for all of our usual training segments
TIMETABLE
Please book via our booking portal.
Running Session Details
for upcoming fortnight.
Tuesday 1st of July Session details:
2 sets of:
3 min effort, 1 min recovery
2 min effort, 1 min recovery
1 min effort, 1 min recovery
2 min rest
5 x 45s efforts, 45s recovery between
Volume: 15:45 min run + 10 min recovery = 25:45 min total
Thursday 3rd of July Session details:
1 x 6 min effort / 2 min recovery
5 x 75s effort / 75s recovery
1 x 6 min effort
Volume: 18:15 run + 8:15 recovery = 26:30 total
Make it harder: Slow jog all recoveries
Make it easier: Reduce last effort to 3-4 mins +Walk all recoveries
Aim: Threshold running combined with faster reps. A good physical + mentally challenging workout.
Tuesday of 8th of July Session Details:
5 x 2 min efforts, 1 min recovery between
2 min rest period
5 x 1 min efforts, 1 min recovery between
Volume: 15 min run + 10 min recovery = 25 min total
Make it harder? Slow jog all recovers, walk between sets
Make it easier? Skip 3rd rep of each set
Thursday 10th of July session details:
1 x 4 min
2 x 3 min
3 x 2 min
3 x 1 min
60s recovery between all reps
Volume: 19 min run + 8 min recovery = 27 min total
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: 30th of June
Strength Class Focus: The Anterior and Posterior Sling
We will our awareness of anterior and posterior loading patterns. This focus area is to improve pelvic stability and compression to enhance trunk function and activation and reduce poor loading patterns of our back.
Many members have had a history of pelvic instability causing an increase in lower back pain and discomfort. This pain causes poor muscle activation and continues to challenge functional movement patterns as a result.
We believe the two pods have been working really well for class flow and exercise understanding. Pod 1 will work on our posterior sling- muscles of your posterior- posterior shoulders, upper/mid and lower back muscles, triceps, glutes, hamstring and calves. Pod 2 will focus on your anterior sling- muscles of your anterior- anterior shoulders, chest, abdominals, adductors, quadriceps, anterior lower legs. Be ready for some interesting exercises.
You will feel a full body and well balanced loading.
Week starting: 7th of July
Strength Class Focus: Strength
Simple exercises that you have been consistently working on for an extended period of time. This week you will see our favourite movement patterns including squats, deadlifts, chest/shoulder press and rows. Mobility exercises will be included throughout as an active recovery to reduce muscle overloading.
This week is a great opportunity to challenge your strength progressions but also learn how to lift effectively and safely. Please lean on your instructors to support you with weight choice and movement patterns.
Here are some tips:
Deadlifts:
Hinging pattern/hip dominant exercise: Bottom back, body over with a soft bend in knees
Shoulders are lifted up and slightly back to encourage a good postural setting
Slight tuck with your pelvic will enforce core activation and reduce lower back loading
Squats:
Knee dominant exercise
Bending knee and hips at same time
Maintain ankle, knee and hip alignment
Bottom back slightly will encourage avoiding knee loading
Weight under chin or by side with shoulder setting, plus pelvic tuck will reduce back loading
Chest Press:
Feet Flat
Pelvic tuck to encourage core activation
Elbows out first, open chest
Neutral wrists- fist to ceiling
Shoulder Press:
Feet Flat
Shoulder setting: Lift shoulder and slightly squeeze back
Pelvic tuck to avoid back loading
Neutral wrists- fist to ceiling
Row:
Shoulder setting: Lift shoulder and slightly squeeze back
Pelvic tuck to avoid back loading
Neutral neck: slight double chin
Avoid pulling too far past midline
Pilates Session Details for upcoming fortnight.
❄️ Winter Warm-Up: Find Your Fire This Fortnight in Pilates 🔥
As winter sets in and the chill creeps into our bones, it’s natural to feel a little slower, stiffer, and in need of extra motivation to move. That’s why, for the next fortnight at RMC, we’re turning up the heat with our Winter Warm-Up themed Pilates classes.
These sessions are designed to build internal warmth, awaken your muscle power, and gently stretch out those winter-tight areas—so you leave each class feeling energised, strong, and centred.
Join Paige & Dayna on the mat and nourish your body with;
• Dynamic strength sequences to activate your glutes, core, and full-body stability.
• Controlled mobility flows to lengthen and loosen the hips, spine, and shoulders.
• Heat-building movement that gets your blood flowing without high impact or stress on your joints.
• A focus on breath and body awareness, connecting movement with intentional breathwork to warm you from the inside out.
Whether you’ve been moving less during the colder months or you’re craving some consistency and vitality, these classes are a chance to reclaim your energy, nourish your body, and feel supported in the studio through winter.
Come as you are. Leave warmer, stronger, and more alive.
Social Saturday
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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