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 only 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.

29/03/2026

Exciting news…. our postnatal sessions are expanding!
In term 2, we will be offering 3 sessions over the week, all held in the Jervis Bay Area.

Why train with us?
- postnatal qualified instructors offering an education first approach to returning to exercise
- learn how to activate (and relax) your pelvic floor, to ensure your body is prepared for all future exercise you do
- learn how to exercise your core muscles in a way that works best for your body and your stage of postnatal recovery
- grow confident in your body as you build your foundational strength
- connect with other mums as you navigate this stage of motherhood
- know you can exercise in a space where it doesn’t matter if bubby is upset, needs a nappy change or a feed. We work with how you and baby are showing up on the day!

Term 2 enrolments are open. Send through a message for info & to reserve your place.

PS: sneaky name change drop at the end of the video. 🥳

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Maintaining your own health can be challenging as a mum. You miss an exercise session or an online workout, and you begi...
25/03/2026

Maintaining your own health can be challenging as a mum. You miss an exercise session or an online workout, and you begin to feel like you're failing. I'm here to remind you that you are not!

For many of the ladies I work with, I help them to change the language they use toward themselves.

When you change the story, everything shifts.

Exercise feels more achievable. Missing a session doesn't feel like you have fallen off the wagon. You recognise how strong you are and you recognise that becoming a mum has brought on a new strength you never knew you had in you.

If this landed for you, save it for the days you need the reminder. 🤍

11/03/2026

We are so happy to welcome Nikki Knieriem at Body 4 Mind Connections who has come on board as a major sponsor for 2026 and as part of her sponsorship, will be running a series of agility sessions for our juniors.

The agility sessions will focus on a mixture of plyometric training and agility skills.

The goal is to help build the children’s muscles and joints, which will support their body in games to make quick changes in directions, improve speed and prevent injury.

Thanks Nikki for making such a huge difference for women and children in our community! 🖤♥️

10/03/2026

The moment a woman realises she’s stronger than she thought… that’s one of the best parts of my job.

It might be the first time she lifts a weight she didn’t think she could.

Or when a movement that once felt awkward suddenly feels easy.

Or when she notices everyday life feels easier… carrying kids, lifting things around the house, getting up off the floor.

Strength training isn’t just about building muscle.

It helps support bone density, protects our joints, and keeps our bodies capable as we get older.

But the biggest shift I see is confidence.

Women walking in unsure of themselves… and slowly realising just how strong they actually are. 💪🏼

As a MumSafe ™️Trainer, I am committed to my ongoing education in working with women and mums. I am excited to say I ha...
06/03/2026

As a MumSafe ™️Trainer, I am committed to my ongoing education in working with women and mums.

I am excited to say I have now obtained MumSafe Level Two status which means I have completed all of the level 2 ongoing education and assessments successfully to compliment my existing qualifications in pre and postnatal exercise.

This includes:
-Surgery within the Pelvis
-Pessaries 101
-Taking Care of Mental Health for Both Trainers and Their Clients
-Programming to Her Cycle
-Deepening Your Intake Procedure
-Pelvic Floor Resting Tone, Assessments and More
-Endometriosis
-How to Plan Your Group Sessions
-Training for Perimenopause/Menopause
-Programming - A Broader Perspective of Progressive Overload

I am proud to be part of a committed team of trainers who all support the mission of safe and effective exercise at every stage of Motherhood.

She didn’t have “weak shoulders.”She had a body that had been carrying babies.Feeding.Working.Holding tension.Protecting...
25/02/2026

She didn’t have “weak shoulders.”

She had a body that had been carrying babies.
Feeding.
Working.
Holding tension.
Protecting.

When overhead work and push-ups felt hard, she assumed that meant she was weak.

But hard doesn’t always mean weak.

Sometimes it means your body has adapted.
Sometimes it means it’s been doing a different job for a long time.
Sometimes it means we need to slow things down before we speed them up.

So we did.

We went back to basics.
We added mobility.
We reduced the load.
We looked at how she was moving, not just what she could lift.

Within weeks, she felt stronger. Not because we pushed harder. But because we rebuilt smarter.

That’s the difference with a MumSafe approach.

We don’t rush progress.
We meet you where you are.
We create a plan that progresses over time.

If you’re ready to train in a way that supports your body, not fights it, send me a DM and let’s talk about what that could look like for you.

22/02/2026

Today we had the pleasure of participating in a self-defence workshop led by .genc

This workshop not only focused on using our bodies to physically defend ourself, but also how to de-escalate situations and regulate our nervous system when in a stressful situation.

We are so fortunate to bring together a great group of ladies from both and to learn from Kat and her assistant instructor Ella.

🤞we never need to use these new skills, but fortunate to have the opportunity to learn them!

As an exercise professional working with mums, this is something I see all the time There’s a difference between strengt...
17/02/2026

As an exercise professional working with mums, this is something I see all the time

There’s a difference between strength and guarding, and from the outside, they can look very similar.

Strength usually shows up as:
– steady movement
– controlled effort
– the ability to breathe while you move
– feeling supported rather than tense

Guarding, on the other hand, is when the body is trying to protect itself.

It might look like:
– shoulders lifting toward the ears
– holding your breath without realising
– moving stiffly to feel safe
– pushing through even when something feels off

After pregnancy, long periods of stress, or just carrying a lot day to day, guarding is common.

Part of my role as your trainer is helping your recognise the difference, so we’re not mistaking protection for progress.

When the body feels supported and understood, guarding can soften and that’s often when real strength starts to build.

If you’re a mum who’s unsure whether your body is strengthening or just holding on, feel free to DM me.
I’m always happy to help you figure out the next step, at your pace.

Our Wednesday Mums & Bubs Postnatal Fitness sessions are fully booked for Term 1. ..and our Friday sessions are nearing ...
17/02/2026

Our Wednesday Mums & Bubs Postnatal Fitness sessions are fully booked for Term 1.
..and our Friday sessions are nearing capacity too!

If you have missed out on a Wednesday spot for this term, you can:
1. Join us on Fridays, 10am at Basinview Boatramp Park
2. Join the waitlist for Wednesdays, which means you get priority placement if a spot becomes available.

Send through a message now to make sure you don't miss out!

15/02/2026

As a MumSafe Trainer, my focus is on creating space for you to rebuild both your strength AND confidence.

In October last year, I had a wonderful group of mums start training with me in me Mums and Bubs exercise sessions. After 3 months of training, this term I’m really noticing the difference in their strength and the confidence in their body that it brings.

I’d love for you to experience how you can regain strength and confidence in your body, especially if you have recently had a baby.

I offer outdoor mums and bubs exercise in Jervis Bay, as well as online postnatal programs for mums to do in their own time at home.

Send me a message and we can talk about what supported movement could look like for you.

exerciseformums shoalhavenmums jervisbayfitness bodyconfidence strongagain mumsandbubs strengthtrainingformums

We always have a giggle in sessions when I remind everyone to relax their butt! Some mums carry tension without realisin...
13/02/2026

We always have a giggle in sessions when I remind everyone to relax their butt!

Some mums carry tension without realising it, not because anything is wrong, but because the body has quietly adapted over time.

This might be tension in the butt, tummy (clenching), shoulders, back, jaw or anywhere else...

As a MumSafe Trainer, I see how much can shift when movement feels supported rather than pushed. When the body feels understood, breathing often becomes easier, movement feels safer and confidence starts to return before strength ever becomes the focus.

If this resonates and you would like support moving in a way that respects where your body is right now, I offer exercise options both face to face and online.

You are welcome to send me a DM and let's find a way to get you moving in a supported way.

Address

Tallyan Point Road
Sanctuary Point, NSW
2540

Telephone

+61405247047

Website

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