ReSet by Nicki Toms

15/04/2026

There are numerous advantages to training on sand, as it provides an unstable and unpredictable surface. Begin by walking in the sand and, as you feel inclined, incorporate short runs and jumps. This form of training is lower impact, yet it effectively elevates your heart rate, as there is no bounce off the soft sand as there would be on a hard surface. Engage in playful activities, jumping, running, sprinting, and walking backwards, while training your proprioceptive patterns, challenging your balance and stability to enhance your overall health and fitness through functional movements.
My personal favourite sport, one at which I was pretty good at, was sprinting. Although I am turning 60 this year, I aim to continue pursuing my passion for as long as my body permits. My muscle memory remains, and I intend to utilise it until it fades. I encourage you to engage in an activity you love or one at which you excelled but have not pursued in a while... until now. Go and play 🤾🏽‍♂️💃🏻🏃‍♀️🏊⛹🏾‍♀️.

04/04/2026

When we were on school holidays, back in the day, I had my chores to do and helped around the house as much as possible yet I did relish the feeling of being less stressed and free from the school hours and stacks of homework assignments.
I've been working with teenagers for many years from Personal Training, Mindfulness workshops and relaxation massage therapy to help quiet the more cluttered of minds.
So for these school holidays, I am offering bite sized relaxation massage for your teens so they have the chance to calm, breathe and connect back into their own bodies in a stress free way.
It makes a huge difference and teaches them that they are worthy of self care and the side effect could be, they may be in a better mood after a really good nights sleep. Its a win win 😍
Book in via my ReSet By Nicki page or email me on resetbynicki@gmail.com.
Prices for your teens start at only $55 for 30 minutes. Based in Monk Street and ......Hot Stone experience can be included in their session 🔥💆

01/04/2026

29/03/2026

The QL Lock: The Hidden Muscle That "Throws Out" Your Lower Back 🛑🦴

Have you ever simply bent over to pick up a pen, tie your shoe, or twist to grab something out of the back seat of your car, and suddenly—BAM—your lower back violently locks up in agonizing pain? You can't stand up straight, and every movement feels like a sharp knife in your spine.

Most people panic, assuming they just ruptured a spinal disc. While disc injuries happen, the vast majority of these sudden, severe lower back "spasms" are actually caused by a tiny, deeply buried muscle going into absolute lockdown. Welcome to the mechanical reality of the Quadratus Lumborum (QL).
The Anatomy: The Deep Stabilizer
Buried deep beneath your thick superficial back muscles (the erectors) lies a rectangular muscle on each side of your spine called the Quadratus Lumborum. It connects your lowest rib (the 12th rib), the transverse processes of your lumbar vertebrae, and the top ridge of your pelvis (the iliac crest).

Its main job is lateral flexion (bending to the side) and hiking your hip up when you walk. It is a critical stabilizer of your lower spine.

The Biomechanics of the "Lock"
When you sit unevenly, carry a heavy bag on one shoulder, or sleep in a twisted position, one side of your QL gets overworked and tight. It develops dense trigger points (the glowing white knots in the image) and becomes incredibly irritable.

The mechanism of injury usually happens during a combined movement: bending forward and twisting simultaneously. Because the QL is already tight and fatigued, this movement overstretches it.

The Consequence: The Protective Spasm
Your nervous system senses this sudden overstretch and panics, thinking the spine is about to snap. To protect your lower back, the brain triggers an emergency reflex: it violently contracts the QL into a maximum-force spasm to act as an internal splint.

This spasm creates a mechanical nightmare. The QL tightly grips the lowest rib and pulls violently upward on one side of your pelvis (shown by the green arrow). Your hip is hiked up, your lumbar spine is compressed sideways, and the surrounding joints are locked. You aren't feeling a broken spine; you are feeling the crushing force of a muscle spasm desperately trying to protect you.

How to Break the Cycle
You cannot force a QL spasm to release by stretching it aggressively—that will only make it grip harder.

Decompression: You must gently decompress the spine. Hang loosely from a pull-up bar, or use a yoga ball to drape your body over, slowly letting gravity pull the pelvis away from the ribcage.

Heat and Pressure: Apply deep heat to dilate the blood vessels, followed by targeted trigger point release using a massage ball deep into the side of the lower back (between the rib and hip bone).
Book yourself in for a deep tissue massage or trigger point work. Plus I can also show and explain how to reach areas safely, around the abdominal area where you can apply pressure for release.

Core Symmetry: Long-term, you must strengthen your lateral core (obliques) with exercises like side planks to stop relying on the QL as a primary stabilizer.

Save this deep dive so you know exactly what is happening the next time your back locks up! 👇

26/03/2026

Today I was talking about how food groups have changed over the years. The food pyramid is no longer valid. We need good quality carbs, good proteins and fresh fruit and vegetables on a daily basis.
I sometimes have to skip meals but it’s not my intention so am making an effort to write down what I am actually eating to ensure I’m covering all of my daily nutritional requirements.
Would love to hear how you decide what to eat and what your go to meal favourites are 🥗🍳🌮🍜

25/03/2026

Change is often met with resistance. We tend to prefer safety and familiarity over making moves that could shift our current space.
I personally have made some pretty big changes over the years as I tend to seek out the things that will challenge me in order to learn and evolve.
But not all change comes from the BIG moves. It can come from just stopping and pausing for a moment. Pausing to breathe correctly, stopping the racing thoughts by relaxing into your body. Pausing to take stock of how you are feeling and recognising the emotions you have been experiencing lately.
Even if you are in the first stages of just 'thinking' about making changes, that means you are moving towards your current needs and that can only be.... a positive thing.
Stay real, authentic and honest. Stay true to your own dreams and goals and change will take you to places where you truly belong. Love YOUR journey by loving your SELF 🥰

15/03/2026

Try this today: Fill a bowl with cold water. Put your face in for 30 seconds. Then tell me how you feel.

This activates something called the mammalian dive reflex. When cold water hits the face, especially around the eyes and nose, the body triggers an immediate parasympathetic response: heart rate slows, the nervous system shifts into a calmer state, and stress hormones drop fast.

It has been used in clinical settings to help interrupt acute anxiety and rapid heart rate. The effect is quick and physiological, not psychological.

You don't need a cold plunge. You need a bowl of water and 30 seconds.

Try it the next time you're overwhelmed, anxious, or just need to reset.

12/03/2026