OCTOBER NEWS
The Longevity Protocol
Last month we spoke boldly about Longevity—the vision of living not just long, but well, through 17.5 cycles of 7 years each. This month, we bring that vision closer to home. As a sample of our protocol, we're picking Cycle 7 (ages 42-49) to give you a taste of what's ahead.
Not everybody is the same, our genetics make each of us unique. These are blanket protocols designed as a foundation: a midlife reset to reclaim health, strength, and vitality.
Midlife Reset – Cycle 7 Ages 42-49
As per current average lifespan expectancy in New Zealand 2022-2024: male 80.1 and female 83.5 years
By the time we reach our 40s, we've carried decades of lifestyle choices, genetics, and stress patterns. This is not decline—it's an opportunity for reset. Here are the Top 7 recommendations grouped into Metabolic Tune-Up, Stress Mastery, and Mobility Reset.
Metabolic Tune-Up
- Strength Training Priority — 2-3x/week resistance training to combat muscle loss and insulin resistance.
- Zone 2 Cardio — 150 minutes weekly for fat metabolism, mitochondrial health, and heart resilience.
- Protein Targeting — 1.6-2.0 g/kg daily to preserve lean tissue.
- Intermittent Reset — 12-14 hour overnight fasts to restore metabolic flexibility.
Stress Mastery
- Breathwork & Meditation — daily practice to lower cortisol and sharpen focus.
- Digital Boundaries — reduce evening screen time to protect circadian rhythm.
- Purpose Practice — journaling, mentoring, or creative projects to ground meaning and reduce burnout.
Mobility Reset
- Daily Mobility Flow — 10 minutes of hip, spine, and shoulder mobility.
- Balance Drills — single-leg balance, agility ladders, and dynamic stability.
- Fascia Hydration — foam rolling and tennis ball releases to keep tissue supple and pain-free.
OCTOBER UPDATES
Spring is in full swing, and there's a real buzz around the gym as we head into longer days and brighter mornings. October is the perfect time to reset your routine, shake off the winter slump, and build momentum leading into summer. We're also excited to welcome a wave of new members to The Exercise Room family this month—our community is growing. This month we've got exciting updates, fresh equipment, and plenty of opportunities to move better, feel better, and live better!
Update: NormaTec Compression Therapy at The Exercise Room
Our members have been giving raving reviews about the effectiveness of NormaTec sessions—from faster recovery and reduced soreness to improved circulation and deep relaxation.
"Best pants I've ever worn" - MK
"Definitely good to give it a go, my shin splints were very sore but after my legs felt lighter and relieved the pain/helped with recovery. Plus felt like a serious athlete! Thanks Emile" - MJ
30 mins - $30
60 mins - $50
Book your session today and feel the difference for yourself.
You Asked We Delivered!
New at The Gym: Olympic Bar Rack Jacks
We now have two new Olympic bar rack jacks at The Exercise Room. These rack jacks are designed to safely hold and store Olympic bars, keeping the gym floor organised and making it easier for members to access the equipment they need.
Olympic bars are the gold standard for weight training. They're ideal for exercises like squats, deadlifts, bench presses, and Olympic lifts (cleans and snatches). The rack jacks help you load and unload plates safely, maintain proper form, and get the most out of every lift.
Ask our team if you'd like a demonstration on how to use them.
A Range of Specialty Bars
We're excited to announce that we've added a brand new range of bars to the gym floor. Each bar is uniquely designed to target different muscle groups, helping you train smarter and get the most out of every rep.
Whether you're focusing on strength, stability, or isolation work, these bars will add variety and precision to your workouts. Ask our team how to incorporate them into your routine and use them to your advantage.
Reminder: Gym Picnic This Sunday
Just a friendly reminder that our Gym Picnic is happening this weekend and we'd love to see you there!
- Location: Fraser Park, Parnell (just 100m from our back door)
- Date: Sunday, 5th October
- Time: 3:00pm
Bring along a picnic blanket and some food to share. It's the perfect chance to relax, connect, and enjoy the sunshine together. Family and friends are more than welcome—the more the merrier!
See you on Sunday.
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HOUSEKEEPING
A Doggy Announcement
We love dogs. We really do. But… our treadmills weren't designed for paws, and barking doesn't quite match the playlist.
If you bring your furry child, they must be tied outside or at the top of the stairs. The good news is we've got a spare bed and lead if you need them—just let the team know.
COACHES CORNER
Freedom through Strength
Strength beats stress. In this cycle, muscle is medicine. Every rep isn't just about aesthetics or numbers on a barbell—it's about reclaiming freedom. The stronger you are, the more resilient you become to stress, inflammation, and aging. Strength is not just physical; it's emotional and metabolic freedom, too.
We're not just adding years to life, but life to years. From Longevity last month to Midlife Reset this month, we're building layer by layer because every cycle matters.
WELCOME TO THE EXERCISE ROOM
We're excited to give a big ER welcome to the newest members of our gym community: Sinem, Faye, Charlotte, Angie, Felicity, Tessa, Tupa'i Betrice, Lamine, Chethiya, Melina, Lexi, Hilary and Kevin!
We're so glad you've chosen to join us on your fitness journey. Don't be shy about saying hello if you see a new face around the gym. A friendly smile or a quick chat can make all the difference in helping everyone feel right at home.
MEMBER OF THE MONTH
GREIG ALLISON
This month, we're celebrating someone very special, Greig Allison. Greig holds the proud title of being our very first member, and for the past 23 years he's shown what true commitment looks like. Training three times a week with personal coaching, Greig has been with us through thick and thin, including the toughest days of Covid.
To Greig, The Exercise Room is more than just a gym—it's his "second home," a true third space where community, health, and connection come together. Members like Greig remind us why we do what we do. The Exercise Room isn't just about workouts—it's about belonging to a supportive, inspiring community.
From all of us here at The Exercise Room—congratulations, Greig! You are, and always will be, an ER Legend. And to top it off, it's his birthday this month too. Please join us in wishing Greig a very happy birthday and congratulating him on being our Member of the Month.
CLOSING WITH GRATITUDE
October will kick off as a strong month with new members joining, fresh equipment on the floor, and a continued focus on health and longevity. We thank all our members for being part of The Exercise Room community and for your commitment to your health and wellbeing.
As we head toward summer, we encourage everyone to make the most of the season, stay consistent with training, and take advantage of the resources available at The Exercise Room.
The Exercise Room Team
