Ninth Wave Fitness in North Sydney | Sport & recreation

Ninth Wave Fitness

Locality: North Sydney

Phone: +61 2 9922 4449

Address: Suite G01B, 349 Pacific Highway, North Sydney 2060 North Sydney, NSW, Australia

Website: http://www.nwf.net.au

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• Gym/Physical fitness centre
• Sports & fitness instruction
• Fitness trainer

25.01.2022 When you understand willpower, successfully changing your lifestyle to how you want it to be can become easier. If you have ever though self control and willpower are the limiting factors then this article (the first of 3) could help you. If you don't have a lot of time - we explain how stressors are draining your willpower every day. We discuss that the most effective method for managing this is not to toughen up - but to become more efficient with your use of willpower.... Develop strategies for limiting its use, build habits with small successes, and be aware of your overall load on willpower reserves before over-committing to changes. We hope you take away some useful information from the full article: http://nwf.net.au/willpower-a-precious-resource/

24.01.2022 A great article on how we reframe peoples thinking about training and exercise, to help them become successful in the long term and develop a life long healthy exercise habit. https://nwf.net.au/consistency-is-your-key-to-success/

24.01.2022 I am not going to sugar coat it or lie... Getting to your goal will not be easy. Sometimes the goal seems far from reach because you don’t know what to do or how to get there. I’m not going to sugar coat or downplay this either: we are bloody good at figuring out how to get people to a measurable and specific goal - in fact, designing such program is our specialty and what we take pride in doing well. ... Challenge us, share your goal with us, and we will meet the challenge, so that the only challenge for you is to SHOW UP. Adrienne Tan working hard towards her 50 reps with 50kg deadlifts in celebration of her 50th birthday. Ageing is always a blessing. Ageing gracefully and strong so that you can enjoy all of life regardless of age is even more of a blessing.

24.01.2022 UPDATE: Australia Day Limited Hours - https://mailchi.mp/nwf/public-holiday-opening-hours-4743172

23.01.2022 It is easy to assume that we should all know enough by now to make good decisions about food. Well, don't feel too bad because here is another example of where Matt got caught out - and maybe you have been fooled by this too. Fresh salmon may just be too good to be true. See what you think: http://nwf.net.au/too-good-to-be-true-part-2/

23.01.2022 In keeping with the recent post suggesting everyone should just 'do 10 mins' regardless of how they feel - today is a good day to reflect on a synergistic outlook or behaviour. Do what you can now rather than waiting for the optimal time. I think my parents were referring to homework or housework when they tried to teach me not to put off to tomorrow what can be done today - but heck the advice is even more relevant to training.... There are so many barriers life throws up that makes working out difficult - the optimal time may never come and tomorrow may be worse than today! So yesterday was crappy and Suz gave me the chance to leave early and not train. I decided to go ahead and train anyway and Suz did too. Today - while getting ready for work - she developed a migraine and has been in a dark room, eyes covered, nearly catatonic for hours - when they hit, they hit hard. So today will be a complete write off - making yesterday's training even more beneficial! Now we have he least worst result from a bad situation rather than dropping two days. If you find yourself available to train - just get it done. Do your minimum 10 mins and carry on from there if you can. You never know what is around the corner. Oh and by the way - I now apply the same rule to housework and it is amazing how much more productive I am.

23.01.2022 Thank you for all your support. It really means a lot. We dont plan on going anywhere. We at ninth wave are resilient. We train, eat well (both for the soul and body), and do what we do, so that we can get through hard times. Our hearts go out so much to how the recent events have directly, indirectly and are currently affecting you. It is ok to feel uncertain, scared, numb. There is no right way to feel. Please reach out to any of us if you feel isolated or alone (technology is a great thing). We will be working behind the scenes to keep everyone in touch, fit and healthy. There is no better time to keep healthy and strong - we are so SO grateful for each and everyone of you. Not yet, but soon.

22.01.2022 Part 2 of why we dont necessarily NEED to do the barbell deadlift. Click the link to read why. As a coach, it is important to be able to see what an individual client will benefit from the most, whilst minimising risk of injury. There is no ONE key exercise that must be done for longevity or strength. We love the hip hinge, but it is the movement pattern that is butchered the most and also the one that most people cannot perform very well. Further, lengths of limbs will imp...act how well a client can perform a loaded hip hinge with a straight barbell. Being able to teach clients to perform this safely with and without weight, then progressing it appropriately will enable clients to reap the benefits of this pattern. E https://www.instagram.com/p/B359b_DASqA/

22.01.2022 We have two Fascial stretch therapists practising at Ninth Wave Fitness. Contrary to what people think about stretching, this type of stretching is not painful, calms the nervous system, improves mobility and joint health. For us, we have had particularly a lot of success with helping some of our clients who have been suffering from chronic pain associated with bulging discs, chronic sitting or old injuries. The best thing about it is that you do not need to do anything - the more relaxed and floppier you are, the better it will be for both you and the therapist.

21.01.2022 95kgs. Luke is coming for that 100kg. Watch. This. Space.

21.01.2022 Nice to see the blokes at DKG push each other to be better!! David completed his 100 lunges in record time today, while Daniel pushed his lunge and heavy ropes combo so hard he looked like he was going to be sick at the end! There is something about training with others who are motivated and driven that can help push you to get the few extra reps out, or come into the gym and start training on the days when you just dont feel like it.

19.01.2022 Grateful - https://mailchi.mp/nwf/dan-does-fire-and-ice-3882084

19.01.2022 Vincent pulls a single at 130kg with double overhand (prone grip) today. 6 sessions into grip specific training paying off. Let’s see what the next 6 will bring!!

18.01.2022 2 sets of 2 at 127.5kgs for Nish today YL Mistri

17.01.2022 Erica goes deeper into willpower and how it does not have to be your limiting factor. http://nwf.net.au/willpower-a-prec-resource-part-2/

17.01.2022 Matthew Murtough Coombes benched 100kg for a triple yesterday, with the strict tempo and pause. I had the pleasure of being able to witness this yesterday, and remember how he initially started with a tentative 75kg triple (with a pause that wasn’t much of a pause ). This machine has some big numbers coming in the new year, without the niggles and pain he originally came with! Exciting times

16.01.2022 Nicole and Martijn with the Matts special this morning. Learning Kettlebells what a great way to start the day!

16.01.2022 Here is an article by Matt. He wrote an article recently on changing the way you think about meals. Why not prioritise your choices based on the things your body most needs to stay alive and be healthy. Focus on adding these to every meal and once you have, there may not be much room left for junk and mistakes to creep in. No fad diet needed, no wacky rules, meal timing that works for you, no strict fasting or food group demonisation! Instead of thinking about how many ca...lories you should eat or what bad foods you need to get rid of, how about structuring the way you eat based on what your body needs most, to keep you alive! If your primary concern is health or weight loss - maybe you should talk to someone that can help you through the process. Book a No Sweat Intro at Ninth Wave and see how we could help you or read the full article for ideas. https://nwf.net.au/de-constructing-meals-food-pyramids-don/

15.01.2022 Latest and Important COVID updates - https://mailchi.mp/nwf/dan-does-fire-and-ice-3911616

15.01.2022 I can count on 1 hand the number of workouts I have started and regretted. A key factor to 'success' with health and fitness is just turning up - because once you start you will probably do better than you expected and you have immediately done more than if you hadn't began. I heard on the radio a tip from a pro cyclist - that whatever you do, do 10 mins and stop if you aren't feeling good about it - but always start. This leads to way more consistency than letting feelings, ...emotions, or motivation determine whether or not you should do a workout or turn up for a session etc. Just do it ... I had a terrible day today and the one good thing to come out of it was that, despite it all, I actually did an interval session and it went quite well. There was little motivation to do it and lots of reasons not to - but once I got going it kind of worked out. At least I can appreciate something positive before closing my eyes after a shitty day.

15.01.2022 I don't think people quite visualised 'fist gloves' properly in my recent post (https://nwf.net.au/too-good-to-be-true-part-1/) which included a 'too good to be true' story about swimming ...

15.01.2022 Forgot to post this gem from a few days ago. Matt hitting an easy few paused reps with 85kgs on the Swiss bar. We might be seeing a few people hitting that 100kg bench press by the end of this year, how exciting!!

15.01.2022 Nish nails an easy 100kg back squat. Happy Monday!

14.01.2022 Never too early, never too late. Here Is a snippet of Calum during his 20 rep goblet squat set with a 20kg dumbbell. David, who is quite new to barbell squatting, is using a safety bar and squatting to pins to allow for consistency across all his reps. Finally is Stephen repping out 140kg for 3 as his final deadlift set. Exercise selection in accordance with a client's current level of strength and mobility is key to safe progression. Not all clients who walk through our door... will be able to perform full range squats or heavy loaded barbell deadlifts. These exercises require stability, coordination and an adequate level of mobility to perform safely. Enough things in your body must be loose enough and you must have enough control over your body to tense and brace accordingly. This does not mean these exercises will forever be inappropriate. It is our job to assess where a client currently is, what variations of these more complex exercises can be safely performed. The exercises selected not only get them stronger, improve their motor control and mobility; but help progress them to be able to eventually do the more complex, loaded movements. See more

14.01.2022 Karen Volich finishing off her current programs with 8 reps at 70kgs with great form. All our clients programs are written specifically for their goals, current capabilities, with future progress in mind. We do not expect everyone to want to lift as heavy or get as strong as Karen, but we do pride ourselves in getting everyone stronger than when they first started. The weight that is heavy enough for someone will be different depending on what is appropriate for them. Having a coach who can see what heavy enough is for you can help you progress by being challenged safely while minimising any risks of injury.

12.01.2022 Watching Shark Tank. $300,000 offered to a nutritionist and surgeon who set up a food delivery service. Using 'miracle' diet that changes your hormones so you dont get hungry and you can lose 3-12kg in 2 weeks !! Scientifically designed - nutritionally complete ..... Throw in the magic word 'ketogenic' to sound even more impressive. Don't mention that it is a) pretty much just meat and veg and b) low calorie - looked like about 1000 a day from what I saw .. Ho hum - I don't have a huge objection but interesting that we have been teaching people to eat higher protein meals, initially reduce carbs and empty calories, and focusing on high vegetable content (like many other coaches) for years. And trying to get them to eat more over time (nutritionally dense, always, even when calories are lower). I couldn't see anything special in what they were offering but the sharks thought it good enough. Almost anyone eating 1000 kcal a day will lose weight. It is not enough food and we would only do this for a very short time. Most people drastically dropping carbs will lose a lot of water weight in the first 1-2 weeks. Good for motivation but not the weight we care about. Ketogenic is a state where we can demonstrate with blood monitoring that fat is being used to make energy - but you can be ketogenic without losing weight (a mistake a lot of people make when they over consume fats) so calorie restriction is still a huge factor. Take away advice here: easiest way for most people to lose fat, initially, is to drop carbs, increase meat/protein (3 meals a day at least), and consume more weight in veg than you think you can handle (a kg per day is a good start). And because a surgeon and nutritionist say it's ok - you know it's all good !

12.01.2022 It may be an unpopular opinion, but there is no single king exercise that everyone must perform. Ideal would be to get everyone to being able to squat and deadlift with good form, across all barbell and dumbbell and exercise variations, but if that is not possible, then it is our jobs as coaches to be able to push for improvements with what our client can do. E https://www.instagram.com/p/B31HXAwgmop/?igshid=l50q9thim2tf

12.01.2022 Nish nails 2 reps at 120kg this morning! looking forward to how this will progress across the next few weeks YL Mistri

11.01.2022 David performing some step ups with textbook form. Knee tracking well with the toe, no hip drop on the non working side. Another thing I commonly hear from people regarding unilateral training. I dont need strength I just need balance. The two actually go hand in hand. Being able to balance on one leg, perform unilateral exercises without falling over or wobbling terribly is a sign of strength and stability. Build strength, on both sides, ideally equally, and your balance when utilising both sides of your body will improve too.

10.01.2022 Thoughts for Thursday. Mindfulness and being present is becoming increasingly recognised as a way to achieve better physical and mental health, and resilience to be able to overcome adversity. We cannot choose what happens outside, but we can choose to take control of the things we can; this includes our health. This article delves in to why stretching and movement can increase mindfulness, and why this is important particularly during this time of increased stress. https://nwf.net.au/stress-and-stretching/

10.01.2022 After 10 sessions on a program specialised for grip improvement, Nish achieves a new personal best of 2 reps at 140kg with double overhand grip. At the beginning of the program his 2 rep max was 125kgs. Well done Nish! YL Mistri

10.01.2022 Almost flew off the GHR back extension. This is how you do rope slams!

10.01.2022 Kettlebells with Matt. What a great way to start a Thursday! Nicole Schrijnemakers Martijn BrouwerYL Mistri One should emphasise - LEARNING - KBs since this hard working trio are in the process of learning the nuances involved in what looks easy.... Elbows going soft, shoulders getting jarred, KB falling and too low, kB drifting out away from the body on the swing/clean, arm/shoulder not deep enough into flexion .. so many important factors for long term, healthy, and productive KB sessions .. hence the need for a coach. Pretty good though for last technique sets of an hour long session.

09.01.2022 Happy Tuesday everyone! Lifting heavy isnt just for the men. Some really good squats and deadlifts from our early morning clients today. Nicole with a 70kg Romanian deadlift, Rebecca with a 32.5kg pause squat and Karen making 60kgs look easy.

09.01.2022 Our studio and its coaches specialise in helping people move better, lifting well and feeling good as a result. If you are unsure of what to do or where to start, let us help you. Getting a coach takes the guess work out. A common concern I hear from women (and increasingly men) who first start lifting weights is I dont want to lift more than 1-5kgs because I dont want to look big. Here is Adrienne Tan, 3 weeks into returning to the gym after 3-4 months off due to the l...ockdowns...and effortlessly doing rack pulls with 50kgs. If there is one thing I wish I could tell all females; please lift weights, with good form, as heavy as is needed to challenge you. No, you will not get bulky no matter what that heavy weight is for you. Instead, it will allow (just to name a few): 1. Increased bone density 2. Stronger ligaments and muscles (not accompanied by the stereotypical bodybuilder look most people seem to fear) 3. Higher energy 4. Reduced pain especially if it from excessive weakness, tightness or hypermobility 5. Higher muscle tone; appearance of a more toned body 6. Confidence and resilience - both in and out of the gym beyond what you lift.

09.01.2022 Lunchtimes with the big strong boys from DKG doing some good deadlifts. Moderate weights with optimal form is the work needed in most cases.

08.01.2022 I find it strange that car rental companies don't tell customers that, in many cases, all the extra insurance is already covered by their credit card ! Yes - you may be out of pocket initially but a good card pretty much covers everything the separate extras do - but doesn't cost you hundreds of dollars a week. Sam goes for travel insurance - if you buy your trip on a good credit card - particularly international trips are really well covered meaning you don't have to buy a s...eparate policy. If someone came to my gym and their health fund gave discounts or covered the cost of membership - I would tell them !! Bit dishonest of travel companies and car hire companies, don't you think ...

08.01.2022 I chuckled my way through and really enjoyed this high fantasy adventuring yarn .. and not just because I know the author. If Jack Vance had sat down with Terry Pratchett and said lets make book babies together - this could have been their first child.

06.01.2022 Tom picking up 125kg three times, prone grip, EZPZ.

06.01.2022 Grateful - https://mailchi.mp/nwf/dan-does-fire-and-ice-3882068

06.01.2022 Brilliant coaching and clients but terrible photography skills .. still an awesome place to work though ..

05.01.2022 The 'wave' in ninth Wave Fitness has more relevance than many people know. We are biologically adapted to survive changing demands on the body. We physically thrive by exposing the body to waves of changing stresses and then letting it adapt - which is why for the most part, intermittent fasting works well for many people and interval training (even at 06:00 on a sat morning) delivers long term superior health benefits than the more traditional 'constant' aerobic training mos...t people gravitate towards. While there are no absolutes (as I do 2-3 hours of constant, easy training at the moment too) I think applying Wave principles to nutrition, fluid, weights, rest, volume of work, intensity of work, speed of work and other relevant variables is an absolute necessity and may be one of the few things my opinion hasn't wavered on even after years of coaching and education.

05.01.2022 Daniel M from the DMG crew jumping head first into the grip challenge. He finished off with a 145kg double overhand deadlift triple today! Watch. This. Space.

05.01.2022 Grateful - https://mailchi.mp/e8d1e3a75d/dan-does-fire-and-ice-3882088

05.01.2022 Happy Friday everyone Great to have booked these two champs in for a session this morning before they head back to Thredbo We wouldnt have programs written for us though. One of the things I believe the coaches at Ninth Wave do exceptionally well is being able to modify programs for the clients past training history (especially if they have been training with us for a while) and current potential work capacity after an extended absence from the gym. Watching these two be able to squat, deadlift, bench and row shows how good consistent training can help preserve strength and movement even after some time away!

05.01.2022 It is not always necessary to spend money to be healthier. Here is some useful information on how you can actually enjoy being healthier without needing to spend or do much of anything ! https://nwf.net.au/want-to-be-stronger-healthier-and-happi/

04.01.2022 Get a grip. Challenge yourself while still having an awesome workout at NWF. https://mailchi.mp/nwf/dan-does-fire-and-ice-3873328

03.01.2022 We become experts through experience and this will often include embarrassing failures and mistakes. Here are a few of mine .. https://nwf.net.au/too-good-to-be-true-part-1/

03.01.2022 Further COVID updates - https://mailchi.mp/nwf/dan-does-fire-and-ice-3913740

02.01.2022 Protein 101 - https://mailchi.mp/nwf/dan-does-fire-and-ice-3915396