August Newsletter

Functional Fitness

Over the past few months, we've been unpacking the 4 key pillars that form the foundation of the new Medical Fitness NZ movement-a commercial evolution built on science, purpose, and longevity.

We began in June with our first pillar: Genetics & Epigenetics. Understanding your genetic blueprint-how your body is built, how your hormones behave, and how your unique makeup responds to lifestyle-is the vital first step. Your genes aren't your destiny. In fact, your six key lifestyle habits-including the right kind of exercise can turn your genes on or off. Getting this right is where your journey truly begins.

In July, we introduced our second pillar: Medical Fitness. We unveiled our suite of medically certified fitness devices, designed to revolutionise how we manage pain and performance. Whether it's prehab (getting into peak physical condition) or rehab (recovering function after injury), these tools are engineered for results-targeting the root causes of musculoskeletal pain, not just masking symptoms.

Now, in August, we move to our third pillar: Functional Fitness. Here's how I want you to think about it: Functional = Useful. Forget just training muscles in isolation. Functional fitness is about creating useful movement, smart strength, and a resilient body that works in harmony. It's not just about lifting heavier weights-it's about training your body to move better, react faster, and withstand real-life forces.

The Unsung Heroes: Nervous System and Fascia

This brings us to two unsung heroes of functional fitness, the nervous system and fascia.

You can't train your nervous system or fascia like you do muscles. Fascia is that web-like, gluey tissue just under your skin that connects everything-muscles, bones, tendons, joints. When you see an NBA player leap, twist, and slam a basketball in one fluid motion-that's fascia and the nervous system firing in unison. It's not just muscle-it's dynamic synergy.

Take a traditional bench press: you're working your chest and arms, sure-but with minimal fascia involvement. Now try it on a Swiss ball. Suddenly, you're engaging your fascia and activating your nervous system to stabilise, balance, and fire up. That's smart training. Over the next few weeks, keep an eye on our gym noticeboard. I'll be sharing tips and techniques on how to train your fascia and rewire your nervous system-so your workouts create not just stronger muscles, but smarter, more adaptable, and injury-resistant bodies. Because here at Medical Fitness NZ, we're not about building "dumb muscles." We're building smart, useful, resilient humans.

Next Month: Our Final Pillar

Next month, our final pillar: Longevity.

Did you know the human body is biologically designed to live up to 124 years? Let's talk about how we can get you there!

Until then, Move better. Feel better. Live better.
- Emile Palmer
Founder, The Exercise Room & Medical Fitness NZ

August News

Hello August!

We know it's been a tough winter slog cold mornings, dark evenings, and extra layers all around. But hang in there… spring is just 4 weeks away.

Big shoutout to those who've kept showing up despite the chill. Let's keep the momentum rolling, warmer days (and post-workout sunshine) are just around the corner!

Monthly Campfire (BBQ) Catchup

Don't forget Sunday 3rd of August we're turning our regular BBQ into a Pizza-Making Competition. First prize of $100 is up for grab!

• When: Sunday, August 3rd at 3pm onwards at The Exercise Room
• We'll provide the pizza bases, cheese, and beers. We will be firing all ovens for a fierce competition.

Be crowned Pizza Champ of The Exercise Room!

Emile Hits Hyrox Sydney

Emile recently took on HYROX Sydney, proudly repping The Exercise Room and he's bringing that experience back to you! Our HYROX classes are up and running, designed to build the strength, endurance, and mindset needed to crush the challenge. With Emile's first-hand insights, you'll get real tips, tricks, and strategy to level up your performance.

Keen to give it a go? Chat to our team or ask Emile how it all went!

Housekeeping

Quick Showers Please

Help us save water and keep things flowing. Please be mindful of your shower time so everyone gets a turn. The planet (and your fellow members) thankyou.

Thursdays Private Booking

A reminder that the gym is closed on Thursdays from 4–5pm for a private group training session. Please plan your workout around this time.

Coach’s Corner

The Real Secret to Balance

When most people think of balance training, they picture standing on one leg, wobbling on a BOSU ball, or practicing yoga poses. And while those exercises do help, they're just scratching the surface. True balance is about power. Let's break this down. Balance isn't just about your ability to stay upright; it's your body's ability to react quickly to sudden shifts in position or force. This is where power comes in.

Power = Force x Time.

It's not just how strong you are, it's how fast you can use that strength. Think of someone who's just had a fall. You'll often hear them say, "I don't know what happened. One moment I was walking next thing I knew, I was on the ground." What this tells us is that the reaction time, the ability to quickly generate force (power) was missing. Their body didn't have enough muscular strength or speed to stamp their foot down and stop the fall. As we age, we naturally lose muscle mass and strength. If we don't actively maintain or improve it, our ability to generate power declines and so does our balance.

Here’s the real tip:

Don't just train balance train strength, especially in your legs and glutes. Leg presses, squats, glute bridges, step-ups, these are more than just strength exercises. They're your best defence against falls, instability, and injury. Balance is not a static skill it's a dynamic power response. Train for strength. Move with purpose. Stay upright.

Our Community

Member of the Month: Andrew Muller

Andrew has built a consistent and flexible gym routine that fits seamlessly into his busy life juggling work and family. His commitment to showing up regularly has led to impressive progress.

With a personal goal to improve his running, Andrew followed a smart, structured plan set by Emile:

• He Followed each level for 6 days:
  1. Week 1: 1 minute easy / 1 minute faster intervals
  2. Week 2: 2 minutes easy / 2 minutes faster intervals
  3. Week 3: 3 minutes easy / 3 minutes faster intervals
  4. Week 4: 4 minutes easy / 4 minutes faster intervals

Over 40 weeks, this steady build up has led him now completing over 1 hour runs. Alongside increased endurance, Andrew has also improved his overall flexibility. Weight loss became a natural by-product but more importantly, he's back to his university days of being an athlete.

Andrew, your dedication, strategy, and balance are an inspiration to us all.

Welcome to The Exercise Room

A big welcome to our newest members, Danya, Kitty and John.

We're excited to have you join the community, whether you're here to lift stronger, move better or feel better you've found the right place.

Wrapping Up The Month

As we close out August, we'll continue to focus on functional fitness and introduce tools to help you train smarter, not harder. Keep an eye on the noticeboard for updates and practical tips you can apply to your sessions.

If you're interested in HYROX, Emile AI, or anything else mentioned this month, talk to one of our team and we'll point you in the right direction.

Spring's close. Every session, every early morning adds up. Let's stay consistent keep moving.

Warm Regards,
- The Exercise Room Team