Body 4 Mind Connections

Body 4 Mind Connections Nikki supports busy women in achieving strength & confidence in their body, health and fitness.

Services include;
- small group and personal training (private gym in Basinview)
- online training
- Strong Start Running program
- Basin Womens Run Club Nikki Knieriem, owner of Body 4 Mind Connections offers face to face personal training (Sanctuary Point, NSW), online fitness training (anywhere in the world), health and nutritional coaching for busy women & men. Nikki focuses on movement not on

ly for physical health but also mental health and draws on the connections between body health and mind health. Nikki also enjoys speaking and is available to speak on a range of health topics at your next event.

If I had to pick just one exercise... it would be Romanian Deadlifts, sometimes referred to as RDLs. Why do I love them?...
01/09/2025

If I had to pick just one exercise... it would be Romanian Deadlifts, sometimes referred to as RDLs.

Why do I love them?

Firstly, they make me feel badass strong! I get a little rush every time I lift, regardless of the weight size I'm using.

They boost my mood. They get those feel-good endorphins flowing.

They challenge my whole body. Traditionally they are performed as a glute-hamstring exercise, but when done correctly they also use my core and upper back muscles.

Romanian Deadlifts make me feel strong, capable, and alive.

They are versatile. You don't need to have a barbell available, there are many versions including single legs. The single leg RDL's are great for my running strength!

When my children where younger, they were my weights. It's a nice way of getting some extra cuddles in too!

On the days when everything feels like too much… a few Romanian Deadlifts remind me I can do hard things.

They’re challenging. They’re sweaty. And sometimes I dread them.
But they’ve helped me rebuild trust in my body, one rep at a time.

What’s your go-to movement that makes you feel like you again? Let me know below 👇


The Million Moves Challenge starts tomorrow!Do you feel like you don’t move enough each day? If so, you aren't alone - 7...
31/08/2025

The Million Moves Challenge starts tomorrow!

Do you feel like you don’t move enough each day?
If so, you aren't alone - 75% of Australians are currently inactive.
That’s a scary number, but also a little bit motivating to make sure you aren’t one of them!

During September, I am inviting you to participate in the free Million Moves campaign. It’s pretty easy - all you need to do is 75 moves each day.
Million Moves is a community-powered national physical activity campaign hosted by AusActive.

Joining a team is FREE. You can register with the Body 4 Mind Connections team here: https://millionmoves.org.au/body-4-mind-connections

In addition to the National campaign, I will be running a free challenge OPEN TO ANYBODY WHO WISHES TO JOIN.

You are welcome to invite your family and friends!

We will be using a Facebook group for accountability, motivation and celebration each day we do a move. As part of the challenge, I’ll be tracking your daily movements and providing a daily ‘move’ that you can do alongside me!

Join the Facebook Group here: https://www.facebook.com/share/g/15EPdW3QJFF/
..and on Day 20, I'll be hosting a FREE community walk. along the WhiteSands Walking Track (Vincentia) to help us get our Community moving as part of the AusActive Million Moves Challenge.

This event is for all abilities & fitness levels (children are welcome), however the walk does take us onto a dirt track which is not suitable for prams or wheelchairs.

This is a wonderful opportunity to meet new people and have fun connecting with your body & mind through movement.

We will meet by the toilet block & children's playground at Plantation Point.
Facebook event details are here: https://www.facebook.com/share/1FPEv8AY5G/

Do you feel like you don’t move enough each day? If so, you aren't alone - 75% of Australians are currently inactive. Th...
27/08/2025

Do you feel like you don’t move enough each day?
If so, you aren't alone - 75% of Australians are currently inactive.

That’s a scary number, but also a little bit motivating to make sure you aren’t one of them!

During September, I am inviting you to participate in the free Million Moves campaign. It’s pretty easy - all you need to do is 75 moves each day.

Million Moves is a community-powered national physical activity campaign hosted by AusActive.

Joining a team is FREE. You can register with the Body 4 Mind Connections team here: https://millionmoves.org.au/body-4-mind-connections

In addition to the National campaign, I will be running a free challenge OPEN TO ANYBODY WHO WISHES TO JOIN.

You are welcome to invite your family and friends!

We will be using a Facebook group for accountability, motivation and celebration each day we do a move. As part of the challenge, I’ll be tracking your daily movements and providing a daily ‘move’ that you can do alongside me!

Join the Facebook Group here: https://www.facebook.com/share/g/15EPdW3QJFF/
..and on Day 20, I'll be hosting a FREE community walk. along the WhiteSands Walking Track (Vincentia) to help us get our Community moving as part of the AusActive Million Moves Challenge.

This event is for all abilities & fitness levels (children are welcome), however the walk does take us onto a dirt track which is not suitable for prams or wheelchairs.

This is a wonderful opportunity to meet new people and have fun connecting with your body & mind through movement.

We will meet by the toilet block & children's playground at Plantation Point.

Facebook event details are here: https://www.facebook.com/share/1FPEv8AY5G/

Let’s talk about core recovery.And no, it’s not just about closing the gap. ⁠When we’re healing diastasis, we focus on f...
25/08/2025

Let’s talk about core recovery.
And no, it’s not just about closing the gap.
⁠
When we’re healing diastasis, we focus on function over flatness, because your core has a bigger job than just looking a certain way.⁠
⁠
Here are the 3 things I look for:
1️⃣ Can your body manage pressure (without coning or doming)?
2️⃣ Can you generate the right tension when you need it (without bracing all day)?
3️⃣ Are your glutes, feet and breath helping your core rather than working against it?⁠
⁠
If you’ve been told to just “do more core work” or wait for the gap to close, this is your permission to do things differently.
⁠
You deserve recovery that helps you feel strong, supported and confident in your body again.

As a MumSafe Trainer I am highly educated in supporting you to rebuild from the inside out - make sure to reach out for support and guidance around what is right for you.
⁠

23/08/2025

Unfortunatley we will not be holding run club this Sunday. It is soggy everywhere! We will aim to return to running from Sunday 31 August...enjoy the sleep in!

Low mood, disrupted sleep, constant fatigue, or a period that feels anything but “normal”?These can all be signs your ho...
23/08/2025

Low mood, disrupted sleep, constant fatigue, or a period that feels anything but “normal”?
These can all be signs your hormones are out of balance and you’re not alone in this.

From PMS and anxiety to feeling wired-but-tired, hormonal shifts can impact every part of your day. The good news? There is support, and you don’t have to keep pushing through.

✔️ Use this checklist as a guide.
And most importantly:
If these symptoms are interfering with your daily life, if you feel dismissed, overwhelmed, or unsure, it’s time to get help.

You deserve to feel good in your body and to work with professionals who actually listen.

📌 Save this post or share it with a fellow mum who needs to hear this today.


As a trainer (and a woman), learning about my hormones has changed everything.I used to push through low-energy days and...
22/08/2025

As a trainer (and a woman), learning about my hormones has changed everything.

I used to push through low-energy days and wonder why I felt flat, anxious, or unmotivated. Now I know...
It’s not about willpower.
It’s about working with my cycle, not against it.

When oestrogen is rising, I feel stronger. I feel like I can lift all the heavy things, run a marathon and take on a million other tasks.

When progesterone dips, I honour my need to rest. I listen to my body, choose movements that are less strenuous and try not to take on too many things to avoid overwhelm.

I know when my cortisol climbs, because I feel overwhelmed, I'm snappy, tired and feel like I'm drowning. I slow down, take time to rest, meditate and exercise t0 feel good - like going for walks, stretching or choosing weights that feel good that day to avoid burning out.

Understanding my hormones has helped me train smarter, not harder, and show up for my clients with more compassion too.

Because every mum deserves a fitness journey that supports her whole body, hormones and all.

If you’ve ever felt like your energy, focus, or motivation disappears overnight.It’s not just you. It’s your hormones.As...
21/08/2025

If you’ve ever felt like your energy, focus, or motivation disappears overnight.
It’s not just you. It’s your hormones.

As shared in our recent training, hormonal shifts impact everything from mood and sleep to how we show up in movement.

Low oestrogen can leave you feeling foggy
Low progesterone can trigger anxiety or poor sleep
And low testosterone might zap your drive completely

As trainers, this helps us meet mums with empathy, not expectations.

It’s not about pushing harder it’s about supporting smarter.

Tag a fellow mum who’d love this reminder.

Address

Tallyan Point Road
Sanctuary Point, NSW
2540

Telephone

+61405247047

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