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.

We are excited to welcome Nicole to our team at The Postnatal Movement Club!Nicole will be running our Nowra sessions in...
15/09/2026

We are excited to welcome Nicole to our team at The Postnatal Movement Club!

Nicole will be running our Nowra sessions in Term 4, 9.30am Thursdays.

Having completed her Safe Return to Exercise Postnatal certification, Nicole combines her love of exercise with her passion for helping mums to return to exercise after having a baby.

Nicole has been co-coaching with Nikki in our Monday Huskisson session this term and we know that she is going to bring much to Nowra!

Term 4 registrations for our Nowra sessions are now open. Send through a message for more information and to book in a trial!

We are excited to share that The Postnatal Movement Club is coming to Nowra!The Postnatal Movement Club offers mums and ...
14/09/2026

We are excited to share that The Postnatal Movement Club is coming to Nowra!

The Postnatal Movement Club offers mums and bubs postnatal exercise focusing on building core strength, supporting your pelvic floor and building strength in your body.

Sessions are run by an accredited Safe Return to Exercise postnatal exercise specialist, ensuring the exercises that you do are safe and effective for your body at your individual stage of returning to exercise.

Your return to exercise commences with an in-depth pre-screening, so that your trainer knows exactly what exercises will best support your body and which exercises to avoid. We then move you into a progressive exercise program, to ensure your body strengthens from the inside out.

Nowra sessions are offered on Thursdays 9.30am at Harry Sawkins Park.

We are now taking expressions of interest for Term 4, which starts on 15 October.

You can trial your first session to get a feel for the class and decide if it's for you.
With only 10 spots available for mums and their babies, we encourage you to book in a trial ASAP.

Send us a message for further info and to book a trial.

Not all core exercises are created equal after birth and timing matters more than most people think.Here are the four ph...
13/09/2026

Not all core exercises are created equal after birth and timing matters more than most people think.

Here are the four phases of postpartum core rebuilding, what each one involves and how to know when you're ready to move forward.

If you are wanting to work with a trainer who specialises in postnatal exercise, send us a message. We are now taking expressions of interest for Term 4, across 3 locations in the shoalhaven.

There will never be a right time. Make this your time.Packed with accountability, support & community connection, this i...
12/09/2026

There will never be a right time. Make this your time.

Packed with accountability, support & community connection, this is not just another strength program. It is a progressive pathway towards making your body stronger for running.

Registrations for the next cohort of Strong Start Running CLOSE in a few hours.

Will you be part of the group of amazing ladies who are committed to strengthening their body for running? Or will you be looking back in 12 weeks time, no closer to running and wishing you had joined?

Go here to register now (or click on the link in my bio): https://www.body4mindconnections.com.au/service/strong-start-running/

12/09/2026

Did you know that over 50% of runners get injured every year?

But here’s the good news: Strength training can reduce injury risk by up to 50%!

By building stronger muscles, joints, and tendons, you can handle the demands of your sport without pain or setbacks.

That’s why I created the Strong Start Running Program. To help you build strength first, so that you can run faster, move better, and stay injury-free.

But knowing which exercises to do, having a set structure and finding time to do them is half the battle right?

My Strong Start Running program can help you.

It is an online strength training program designed to prepare your body to start running.

Registrations for the next cohort are now open until midday Sunday 13 September.

Head to https://www.body4mindconnections.com.au/service/strong-start-running/
Or click the link in my bio.

Reference: “Strength Training and its Impact on Injury Prevention and Performance,” Sports Medicine, 2013.

Are you wanting to start running? I can get you on track towards achieving that goal by Monday....I know, you've got th...
11/09/2026

Are you wanting to start running? I can get you on track towards achieving that goal by Monday....

I know, you've got that little voice in your head saying…

👉 What if my body isn’t strong enough?
👉 What if I hurt myself?
👉 What if my knees, hips or pelvic floor can’t handle it?
👉 And where am I supposed to find MORE time to exercise?

What if I told you that you don’t need to spend hours running to prepare your body to run?

You need to build the strength to support it.

Strong Start Running is my 12-week online strength program created specifically for busy mums who want to run with a body that feels strong, capable and ready for it.

With 3 short, targeted strength workouts each week, you’ll work on building the strength your body needs to cope with the demands of running without adding hours of training to your already busy week

And you can choose the level of support that suits you, from a structured self-guided program through to personalised programming and hands-on coaching.

Becoming a runner isn’t just about running more. Sometimes the best place to start is getting your body ready for it.

Strong Start Running is your start to building a stronger, more run-ready body.

Click below to find out more and choose the level of support that’s right for you - but hurry REGISTRATIONS CLOSE TOMORROW (Midday, Sunday 13 September).

https://www.body4mindconnections.com.au/service/strong-start-running/
(or click the link in my bio)

11/09/2026

It fills my heart to get feedback like this.
To know that you have impacted someone’s life so positively and helped them to ensure their body is strong for running ⭐️

The next cohort of Strong Start Runnings starts on Monday.

Registrations are now being accepted and I would love for you to join us!

Head to the link in my bio for all the details or head here —>https://www.body4mindconnections.com.au/service/strong-start-running/

Renee and Sue both participated in Round 1 of my Strong Start Running program.This online program isn't designed to teac...
10/09/2026

Renee and Sue both participated in Round 1 of my Strong Start Running program.

This online program isn't designed to teach you to run. It is designed to strengthen your muscles, tendons and ligaments for when you run.

You don't have to be a runner.

This program is fantastic for any woman wanting to strengthen their body and be prepared for those moments in life when we do need to run (even if it's just after your children!).

Here are some key features that elevates it beyond any old program you might find on the internet!

PROGRESSIVE PROGRAMMING - each workout builds on your last workout. As you become stronger, the exercises change BUT only if your body is ready for this. You won't find yourself doing something beyond your capabilities.

ACCOUNTABILITY - I monitor your workout progress. If you don't do your workouts, I provide support to keep you progressing.

SUPPORT COMMUNITY - To share your wins, encouragement and motivation with other ladies on the same journey.

PERSONALISED PROGRAMMING* - I'm taking note of your bodies needs, your weak points, your time availability and the equipment you have available. Your program is then updated weekly taking your needs into account. You workout in your own time and space. No need to commit to a specific time or location.
*Dependant on the package you choose.

Is this level of support you are looking for to help strengthen your body?

If you answered YES!, The next cohort of Strong Start Running start on Monday. Now is your time!

Registrations close tomorow - Sunday 13 September at MIDDAY.

Click the link in my bio or head to https://www.body4mindconnections.com.au/service/strong-start-running/

Are you thinking about running but..- You feel like your body isn’t strong enough?- You are scared of injuring yourself?...
10/09/2026

Are you thinking about running but..
- You feel like your body isn’t strong enough?
- You are scared of injuring yourself?
- You feel tired, like you are pushing your body through mud when you try to run?
- Feel like your body let’s you down?

What if I told you that I can help you to prepare your body for running?

Strength training is essential for building a strong foundation for runners. Not only does strength training help to prevent running related injuries, it also helps you to run faster and further.

But where to start? MumLife is already exhausting, no one wants to spend more energy thinking about and researching what strength training to do!

Strong Start Running eliminates this for you, allowing you more time to focus on your family and helping you to begin running with confidence!

Registrations for the next cohort of my online Strong Start Running program close at Midday Sunday 13 September.

There will never be a 'right' time to start, so why not make that time now?

For all the info, go to: https://www.body4mindconnections.com.au/service/strong-start-running/

Or click the link in my bio!

09/09/2026

I absolutely love hearing results like this from the women doing Strong Start Running 🧡

Lan plays AFL and when she started the program, knee pain was something that was bothering her when she ran. She was also finding that as the game went on, she was getting tired and couldn’t keep running for the entire game.

Since working on her strength, her knee pain has reduced and she is now finding that she can keep running for more of the game. More importantly, she is feeling stronger in her body and more capable of keeping up with what she is asking it to do.

This is why I created Strong Start Running.

We often think that if we want to get better at running, we just need to run more. But running places a huge amount of demand on our body, and if we haven’t built the strength to cope with that demand, we can start to notice niggles, pain, fatigue or simply feel like our body is struggling to keep up.

Strong Start Running is a 12 week strength program specifically for mums who run, or want to run. Over the 12 weeks we work on the three strength foundations I believe are really important for running: single leg strength, hip and core stability, and foot and calf strength.

There are three different levels of the program, so you can choose whether you want to follow the program more independently with coach and community support, have your workouts completely customised to you with greater accountability and support, or work closely with me through 1:1 coaching as well.

The next cohort starts 14 September, so if you want to start running, get back into running, or you’re already running but feel like your body could be stronger and better prepared for it, I’d love to have you join us.

Click on the link in my bio or send me a DM and I’ll send you all the details 😊

https://www.body4mindconnections.com.au/service/strong-start-running/

Address

Tallyan Point Road
Sanctuary Point, NSW
2540

Telephone

+61405247047

Website

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