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.

Wanting to up your weekly movement? This amazing team are looking for more women players! I’ve been working with them th...
08/04/2026

Wanting to up your weekly movement?

This amazing team are looking for more women players! I’ve been working with them the last couple of weeks through my Strong Start Running program, which all of the women’s bombers players have access to this year.

I can definitely say they are all really lovely and are a very welcoming team ⭐️

As mums we are always thinking about what's best for our baby. The right food, the right environment, the right everythi...
07/04/2026

As mums we are always thinking about what's best for our baby. The right food, the right environment, the right everything. We pour every ounce of energy into making sure they are taken care of.

When you move your body, when you choose to take care of yourself, your baby feels that too; physically and energetically.

Science has shown us that a mother's wellbeing directly impacts her child. But beyond the science, think about it intuitively.

A calm, nourished and healthy mama creates a safe and loving environment for her child to grow in. When you are well, your baby feels well. When you are at peace, your baby feels peace. You are showing them...before they even take their first breath, what it looks like to be gentle with yourself.

And for those of us who are already mums, it doesn't stop after birth. Every time you choose to move your body, every time you show up for yourself, you are modelling something powerful for your child - you are showing them that their mama matters too.

You are showing them that self-care is not a luxury and taking care of yourself is not something you do after everyone else is taken care of.

So if you've been putting off that walk, that stretch, that moment of movement just for you... this is your reminder -it's not selfish or indulgent. It's one of the most loving things you can do for your baby and for yourself.

If this resonated with you, save this for the days you need a reminder that you matter too. And follow for more honest and gentle reminders about motherhood, wellness and becoming the best version of yourself. 💛

You’ve been cleared to exercise… but no one actually told you how to safely return to it.That’s where I come in with an ...
07/04/2026

You’ve been cleared to exercise… but no one actually told you how to safely return to it.

That’s where I come in with an education-first, evidence based postnatal exercise approach that helps you understand your body, not just move it.

Exciting news…. are offering even more postnatal sessions
in Huskisson & Basinview.

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, so your body is prepared for future exercise
• Learn how to train your core in a way that suits your body and your stage of recovery
• grow confident in your body as you build your foundational strength
• Connect with other mums navigating this same stage of life
• 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!

The fancy programs and hard workouts can wait. The foundation always comes first.

You deserve a program that was built with that understanding from the very beginning.

Term 2 enrolments are open. Send me a message for info or to reserve your place.

“Being careful” isn’t the same as holding you back.If I’m asking about your pelvic floor, adjusting your load, or progre...
05/04/2026

“Being careful” isn’t the same as holding you back.

If I’m asking about your pelvic floor, adjusting your load, or progressing things step by step, it’s not because I want your training to feel easy.

It’s because I want your body to actually handle what you’re asking of it.

Because when we build it properly:
→ you can lift heavier
→ you can run further
→ you can push harder
…without leaking, pain or setbacks.

That’s what safe, effective training looks like.

And that’s exactly what I help mums do.

Term 2 enrolments are now open.
I've got a few spots available for strength training at my Basinview gym and in my Monday and Friday mums and bubs postnatal sessions.

Send a message now for details and to reserve your spot!

05/04/2026

Safe. Strong. Intentional.

This is what training with a MumSafe trainer actually looks like - not always gentle walks and modified star jumps. We’re talking heavy lifts, real progressive training and a coach who knows exactly how to get you there without your body paying the price later.

Because “safe” is the standard we set - it’s not designed to hold you back

💪 Term 2 enrolments are now open. Let’s support you to exercise with progressive overload at a pace that suits you the best.

Send a message now for info.

03/04/2026

If I had to start my postnatal fitness journey from scratch, here’s where I would start:

✅ Breathe before I lift - reconnect with my core first
✅ Walk daily - even 10 minutes counts
✅ Focus on my pelvic floor before anything else
✅ Stop comparing my body to who I was before baby
✅ Find movement I actually enjoy
✅ Ask for help instead of guessing
✅ Give myself grace on the hard days
✅ Choose consistency over perfection every single time

The fancy programs and hard workouts can wait. The foundation always comes first.

You deserve a program that was built with that understanding from the very beginning.

👇 And if you are ready to train with someone who actually understands your body and your life, let’s talk. Send me a message.

PostnatalFitness

As a MumSafe Trainer, I know a lot about how your body moves but I don’t know everything. And I’d never pretend to.The p...
02/04/2026

As a MumSafe Trainer, I know a lot about how your body moves but I don’t know everything.
And I’d never pretend to.

The pelvic floor is internal. It needs a specialist to assess it properly. That’s why working alongside a Pelvic Health Physio isn’t just something we suggest, it’s something we genuinely believe makes the difference between guessing and knowing what your body needs.

Swipe through to understand exactly what a Pelvic Health Physio does, and why it matters for your recovery and training 👉🏽

At Body 4 Mind Connections we work alongside Women’s Health Physios to ensure you get the best possible care.

Need to find a Pelvic Health Physio in your area? Head to www.mumsafemovement.com/physios

Women’s Health Physios in the Bay and Basin area who I work with are;



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. 🥳

#

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.

Address

Tallyan Point Road
Sanctuary Point, NSW
2540

Telephone

+61405247047

Website

Alerts

Be the first to know and let us send you an email when Body 4 Mind Connections posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Body 4 Mind Connections:

Shortcuts

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram

Category