Nicky Binder Fitness

Nicky Binder Fitness I have been in the fitness industry for 13 years now.

🌎Ibiza/ Online coaching via Trainify app
🏝️The Elite Shift Method™
🧘‍♀️For busy professionals ready to commit & transform
PT | Nutritionist | Pilates | Specialist in Women´s training
📩DM to apply for coaching / Bootcamp/ Fitness Retreats I am qualified Nutritionist, Personal Trainer,EMS Coach and forming myself as a Corrective exercise specialist. Im working online and 1:1 coaching in IBIZA:

My focus with clients is to improve their general health,tailor their workout plan to one that targets their problem areas and make sure they´ll enjoy it, too. Training with me offers flexibility, renew your confidence as a part of your support network,show you how to minimise time wasted and maximise resultshelp perfect your form and educate you at the same time. Every story starts somewhere and mine started 12 years ago, i was coached by a PT who made me to go through it all basicaly alone. Not knowing the correct technique had left me with a slipped disc, which caused leaving my fitness on the side for very long time. That moment I decided to educate myself so I can help myself and other people to prevent what happened to me. I promote a healthy, manageable and sustainable approach as I want my clients to get great results and live a life they enjoy, and they do. I understand the struggle of failing and not progressing with your fitness journey, as I was there once too.

HAPPY VALENTINE’S DAY! ❤️🎁Since today is all about the heart, I’m showing some love to your legs! 🦵✨I’ve been using thei...
14/02/2026

HAPPY VALENTINE’S DAY! ❤️🎁

Since today is all about the heart, I’m showing some love to your legs! 🦵✨

I’ve been using their gear for a minute now because, honestly, my recovery was struggling and these actually work. No fluff—just better legs for the next run.

🩷To celebrate the partnership and V-Day, we’re giving away a FREE pair of Flytex Compression Sleeves! 👟🩷

HOW TO ENTER:

1️⃣ FOLLOW me and .co (Show us some love! 😉)
2️⃣ LIKE and SAVE this post.
3️⃣ TAG your "Running PARTNER" (or your favorite training partner) in the comments!
(1 tag = 1 entry. Unlimited entries!)

💖 BONUS ENTRY: Share this post to your Story and tag us both so we don’t miss it!

THE DETAILS:
I’ll be picking the winner NEXT Saturday 21.2.2026!

Can’t wait to get your hands on a pair? Treat yourself today—shop the link in my bio to grab yours now using my discount code🔗🛍️

Spread the love and good luck, legends! 🚀

13/02/2026

✅ It’s not just about what you do—it’s about HOW you do it. When you’re in the recovery phase, precision is your medicine. Use these 7 moves to build a "muscular corset" that protects your spine.

The Protocol:
1️⃣ Dead Bug + Pilates Circle (Arms): 10 slow breaths. Focus on knitting the ribs down.
2️⃣ Superman Kneeling: 10 slow reps per side. Reach for length, not height.
3️⃣ The Bear Hover: 5 deep breaths (Repeat 3x). Only lift knees 2cm off the mat.
4️⃣ Bear Position Knee Taps: 10 alternating taps. Keep the hips perfectly still.
5️⃣ Dead Bug + Mini Crunches: 2 sets of 12 reps. Lift from the sternum, not the neck.
6️⃣ Side Plank: Hold 20-30s per side. Stop if your hips sag.
7️⃣ Glute Bridge: 15 reps (2s hold). Drive through the heels; tuck the tailbone.

⚠️ WARNING: If you feel sharp "lightning" pain, stop. These are for the recovery phase. If you are in the acute (sharp pain) phase, stick to the passive decompression moves in my previous post

Ready to shift your approach?

Drop a "SAFE" in the comments if you want my weekly mobility checklist sent to your DMs! 📩

12/02/2026

✅SAFE STABILITY routine for your "bad back "
It’s not just about what you do—it’s about HOW you do it. When you’re in the recovery phase, precision is your medicine. Use these 7 moves to build a "muscular corset" that protects your spine.

1️⃣ Dead Bug + Pilates Circle (Arms): 10 slow breaths. Focus on knitting the ribs down.
2️⃣ Superman Kneeling: 10 slow reps per side. Reach for length, not height.
3️⃣ The Bear Hover: 5 deep breaths (Repeat 3x). Only lift knees 2cm off the mat.
4️⃣ Bear Position Knee Taps: 10 alternating taps. Keep the hips perfectly still.
5️⃣ Side Plank: Hold 20-30s per side. Stop if your hips sag.
6️⃣ Dead Bug + Mini Crunches: 2 sets of 12 reps. Lift from the sternum, not the neck.
7️⃣ Glute Bridge: 15 reps (2s hold). Drive through the heels; tuck the tailbone.

⚠️ NOTE: If you feel sharp "lightning" pain, stop. These are for the recovery phase. If you are in the acute (sharp pain) phase, stick to the passive decompression moves in my previous post.

Ready to shift your approach?
Drop a "SAFE" in the comments if you want my weekly mobility checklist sent to your DMs! 📩

10/02/2026

If you are in the middle of a🔥 "hot" disc flare-up, ❌stop trying to stretch the pain away. Your body isn't asking for flexibility—it’s asking for safety.✅🙏

When I dealt with my own slipped disc, these 3 pillars changed everything:

1️⃣ Decompress the spine: Focus on creating space to reduce nerve irritation.
2️⃣ Functional pelvic floor activation: Stabilize from the inside out to protect the lumbar area.
3️⃣ Neurological down-regulation: Use supported rest to tell your nervous system it’s safe to relax.

✅7 Tips for the Next Few Weeks✅

1️⃣Don't stretch or massage it: Aggressive movement can irritate an already inflamed nerve.
2️⃣Let the inflammation settle: Use warm patches and take a break from all training.
3️⃣Passive Decompression: Lie on the floor with your legs on a chair (90/90 position) for 10 minutes a day.
4️⃣Disc Hydration: Drink 2-3 liters of water daily to help those discs recover.
5️⃣Avoid "The Big 3": No Cobra stretches, no toe touches, and NO sit-ups until the sharp pain is gone.
6️⃣Move gently: Short, frequent walks on flat ground are better than sitting.
7️⃣Prioritize Stability: Once the pain calms down, focus on "bracing" rather than "bending."

Stop guessing with your health. Every spine requires a different entry point.

Fed up with the pain? Send me a DM—I’m here to help you shift your approach. 💬✨

09/02/2026

If you’ve been diagnosed with a herniated disc, the "wait and see" approach isn't enough. You need to hydrate, decompress, and move.

When you're in the "acute" phase (the first few days or weeks of sharp, intense pain), the goal is stabilization, not range of motion.❌
Many popular yoga or gym moves can actually push the disc material further against the nerve.

✅The 7 Tips for Disc Recovery

1. Don’t over-stretch or massage the area: In the acute phase, aggressive stretching or deep tissue massage can actually increase nerve irritation.

2. Manage the inflammation first: Use warm patches and prioritize rest over training for the first 48–72 hours to let the initial swelling subside.

3. Use "Passive Decompression" daily: Once the sharp pain eases, lie on the floor with your legs at a 90-degree angle on a chair for 10 minutes to take all pressure off your lumbar discs.

4. Incorporate "Nerve Glides": Instead of static stretching, use gentle "nerve flossing" movements to help the sciatic nerve move freely without tension.

5. Hydrate your spine: Drink at least 2–3 liters of water a day; your discs need hydration to maintain their height and shock-absorbing properties.

6. Walk, don't sit: Avoid long periods of sitting, which increases intradiscal pressure. Short, frequent walks on flat ground are better for blood flow and healing.

7. Prioritize Core Stability, not just Flexibility: Focus on "bracing" exercises (like the Bird-Dog or Dead Bug) to protect the spine during daily movements rather than just trying to be "bendy".

If you also suffer from back pain , tried every treatment but the pain comes back, DM ME if you want to know how to stop the pain for good.📩

08/02/2026

Stop building strength on top of pain. 🛑✨

I’m Nicky Binder, and after 12+ years in the industry, I’ve seen too many people push through discomfort only to "compress a problem" rather than solve it. Whether you are dealing with a slipped disc, sciatica, or are a post-surgery patient afraid to move—I created a path back to your power.

My approach, The SHIFT Method, is built on 5 foundations designed to restore posture, eliminate pain, and build intelligent strength:
1. Spinal Decompression
2. The Pelvic Move
3. Foot-Gait Connection
4. Shoulder Girdle Mechanics
5. Spiral Stabilization

The world is a mirror: when your inner structure is aligned and your physical foundation is strong, your external life follows suit. Don’t let poor technique or fear hold you back from the results you deserve.

Ready to move without fear? 🧘‍♀️💪
👇 Comment "METHOD" below and I’ll reach out to help you start your journey to a pain-free, high-performance life.

TheShiftMethod

04/02/2026

Movement is Medicine: A Holistic Approach to Back Health

Don’t just treat the symptoms—address the root. ✅

It’s tempting to look for the "easy fix" (massages, injections, or temporary rubs), but true healing requires your active participation. Your back doesn’t just need physical mobility and decompression; it needs a supportive mindset.

The Mind-Body Connection
Pain isn't just physical. Our bodies often store stress, suppressed emotions, and "survival mode" tension in the lower back. If your mind is in a state of constant worry or negativity, your nervous system stays "on guard," making muscles tighter and recovery slower.
To heal the back, we must also soothe the spirit. 🧘‍♂️✨

Listen to Your Body
❌ Not all movement is created equal.
If an exercise hurts, it’s not a failure—it’s feedback. Your back might need a different movement pattern, more time, or more core stability.

🩷Give yourself grace. Start gently. A positive, patient mindset allows your nervous system to relax, which is the first step toward physical mobility.
Remember your back needs time to heal 🙏

In my next video, I’ll share 4 things you should avoid during acute lower back pain to prevent further irritation.

Follow for more holistic movement tips! ✅📩

Dirección

Playa Den Bossa
Ibiza
07800

Horario de Apertura

Lunes 06:30 - 10:00
12:00 - 20:00
Martes 06:30 - 18:00
Miércoles 06:30 - 09:40
12:00 - 18:00
Jueves 06:30 - 18:00
Viernes 06:30 - 18:00
Sábado 08:00 - 13:00

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