Body 4 Mind Connections

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

Services include;
- small group and personal training (private gym in Basinview)
- The Postnatal Movement Club
- Online training
- Strong Start Running program 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.

LAST CALL TO SIGN UP TO TOMORROW'S MASTERCLASSHave you ever thought, “I'd really like to start running…”…but then someth...
07/09/2026

LAST CALL TO SIGN UP TO TOMORROW'S MASTERCLASS

Have you ever thought, “I'd really like to start running…”

…but then something gets in the way?

Maybe you worry that your body isn't ready, or that you'll end up injured.

Maybe you don't feel fit enough to run yet.

Or maybe you genuinely can't work out how you're supposed to fit running around kids, work and everything else already taking up your time.

So running becomes something you'll start LATER. Maybe when you're fitter, stronger, have more time, or life settles down a little.

But you don't need to wait for everything to be perfect before you start.

I've created my FREE Finally Start Running Masterclass to help you get started.

It's for mums who want to run but aren't sure their body, fitness or life is ready.

I'll help you understand:

* how to know if your body is ready for running and what to work on if it needs a little more support;
* how you can start even if you don't feel “fit enough” yet; and
* realistic ways to make running work around kids, work and busy mum life.

Getting started doesn't have to mean suddenly finding hours of spare time or heading out and trying to run 5km.

It starts with understanding what your body needs and what your first step should be.

If running is something you've been wanting to do, I'd love you to join me.

If you can't make it live, please sign up anyway as I have some special offers for anyone who does sign up.

Sign up here or via the link in my bio: https://mailchi.mp/aabb2f54506e/finallystartrunning

31/08/2026

I’m running a masterclass that will help you to finally start running.

The video tells you all about it, so I’ll just leave the sign up link here:
https://mailchi.mp/aabb2f54506e/finallystartrunning
(The link is also in my bio)

Sign up to attend live OR to receive the replay.

I'm excited to invite you to my upcoming masterclass for mums who want to run but aren't sure their body, fitness or bus...
26/08/2026

I'm excited to invite you to my upcoming masterclass for mums who want to run but aren't sure their body, fitness or busy life is ready!

When I started running, I was a mum of two children under 3. I found my time running felt like running away from the pressure of juggling it all. However, I found that my body had changed post-kids and running felt hard.

I started to learn more about the benefits of strength training to support your running. Not only did it help to prepare my body and prevent injury, it made my time out running much more efficient.

Along the journey, I also learnt many useful ways to actually start running, even when all the barriers were in my way and mumlife was at its busiest.

My mission is to help mums prepare their body so that they can begin to run and feel the joy of running.. I'm excited to share this Masterclass with you and help you to prepare your body for running!

The link is in my bio or head here to sign up: https://mailchi.mp/aabb2f54506e/finallystartrunning

PS: Can't attend the masterclass? Sign up anyway and I'll send you the replay!

16/08/2026

If you’ve been told you’re cleared to exercise at six weeks and you’re not sure where to start, this is for you.

Six week clearance is a starting point, what comes next should be based on what your body is actually doing.
Your core recovery has phases, your timeline is yours and you deserve support from someone who knows how to assess this properly.

Save this and share it with a mum who is in the thick of it right now.

Agh, I can't believe I did this, but the payment link when signing up to the 14 Day Intro to Strong Start Running progra...
16/08/2026

Agh, I can't believe I did this, but the payment link when signing up to the 14 Day Intro to Strong Start Running program hasn't been working!

I spent hours creating this program (it took me 6 months to build because...mumlife!) because I know that this program gives mums the tools to start identifying which part of their body needs some extra strength support for their running.

I create a running assessment tool, filmed short educational videos and created workouts that focus on the three main strength fundamentals for running.

But it appears the registration form that I built didn't properly import the payment portal.....so no one has been able to sign up!

Thank you so much to the lovely lady who messaged me to let me know.

The good news is that it is now fixed. So if you are keen to explore the 14 Day Intro to Strong Start Running program, the link is in the comments below!

No one wants to crash and injure themselves!Weight training strengthens the muscles, bones, tendons, and ligaments in yo...
15/08/2026

No one wants to crash and injure themselves!

Weight training strengthens the muscles, bones, tendons, and ligaments in your body so they are better able to handle the forces involved when running.

Your muscles are the key to removing stress that your bones and cartilage absorb as your muscles fatigue when running.

Next cohort of Strong Start Running opens soon.

Send a DM to go on the waitlist for more info.

13/08/2026

I want to talk about what safe exercise means for me and the mums who I work with - because it doesn’t mean easy exercise!

Safe exercise means we are working with your body, understanding where you are in your recovery, respecting your pelvic floor and building a programme around what your body genuinely needs right now.

But within all of that there is still real, meaningful challenge happening and that is where the magic is.

Safe training is smart training and smart training still asks something of you every single session.

That feeling of being genuinely challenged in a way that feels right for your body? That is one of the best feelings in the world.

This is actually where the trainer and client relationship becomes everything.

I’m gathering the information you have given me, including the type of birth you had, how your recovery is progressing, your contraindications such as wrist pain, pelvic pain & knee pain and combining that with my years of education and specialization in postnatal exercise.

It means I can build your programme specifically for you and help you to exercise in a way that is safe for your body right now.

You are supported, you are seen, and you are in the best possible hands. You deserve a trainer who challenges you AND looks after you and those two things go beautifully together.

This is what we do for all of our sessions here at The Postnatal Movement Club by Body 4 Mind Connections.

If that sounds like what you have been looking for with your return to exercise, send me a DM and let’s chat. 💪

12/08/2026

If you’re trying to get back into running after having kids, one of the biggest mistakes I see women make is thinking they “just need to run more” to improve their running.

But the truth is… running is actually a series of single-leg jumps.
Every single step places load through your feet, ankles, knees, hips, core and pelvic floor.

And if the body does not have the strength and stability to absorb that load well, that’s when we often start seeing things like:
• sore knees
• tight hips
• shin pain
• pelvic floor symptoms
• lower back discomfort
• or feeling completely exhausted after a run

This is exactly why strength training matters so much for female runners.

Strength training helps improve joint stability, supports your pelvic floor and core, builds strength through the muscles that help absorb impact, and helps your body tolerate running loads more efficiently.

It is not about becoming a bodybuilder.
It is about preparing your body properly so running actually feels better.

Especially for mums, this matters because many women are returning to running after pregnancies, C-sections, long periods of interrupted sleep, stress, and years of putting themselves last.

Before you start adding kilometres, your body needs support to ensure it can run kilometres without breaking down.

The next cohort of my signature 12 week Strong Start Running program will be opening soon.

Comment ‘Waitlist’ and you can be one of the first to get all the info once registrations open!

The postpartum core is more than a set of abdominal muscles, recovery involves restoring the relationship between your d...
11/08/2026

The postpartum core is more than a set of abdominal muscles, recovery involves restoring the relationship between your diaphragm, pelvic floor, deep abdominals and spine.

The deep core is a group of structures working together: the diaphragm at the top, the pelvic floor at the base, the transversus abdominis wrapping around the front and sides and the multifidus supporting the spine from behind.

These four structures create what you might think of as a canister of pressure management and after pregnancy and birth, that canister needs to be reconnected and retrained before it can handle load.
What this means in practice is that the timeline for returning to core-intensive exercise is based on what your body is demonstrating, not on how many weeks it has been since you gave birth.

At The Postnatal Movement Club, we take time to educate and demonstrate to mums how to properly activate their core for exercise. Because knowing what a properly progressive return to core training actually looks like, helps build understanding and helps prevent you from jumping in to soon before your core is ready.

I want to know how you can relate to this, did anyone explain postpartum core recovery to you in a way that made sense?

Address

Tallyan Point Road
Sanctuary Point, NSW
2540

Telephone

+61405247047

Website

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