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The Mum-Me Fit Time Podcast

Episode #5 I Can’t Shift This Excess Body Weight

Ever wondered why no matter how hard you try, you can’t seem to drop that excess weight?

In this episode, Nikki explores with you why women have trouble losing excess weight and it may not be linked to exercise or nutrition!

Recent Podcasts

Episode #27 Beginning your running journey

Episode #26 Achieving your health goals when you have anxiety.

Episode #25 Christmas and How To Prioritise Your Health Amongst the Chaos

Episode #24 Two Tips To Becoming Less Busy

Episode #23 Saving Time Through Meal Planning with guest Angela Sibley

Episode #22 How overtraining could impact your health

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If you are determined to end 2024 feeling strong,

If you are determined to end 2024 feeling strong, energised and confident in your body, now is the time to chat.
I have only 5 spots remaining to train with me in a face to face capacity for the year.

My small group adn 1:1 Personal Training sessions are run by me, a qualified, insured & registered MumSafeTM trainer.

Sessions focus on strength building workouts specifically designed for women and cater for each individual persons needs with their body and level of training. Children are welcome at sessions.

My last spots for 2024 are:
Mondays 9.00am (1:1 30 min PT session)
Tuesdays 3.30pm (60 min small group session - 1 spot remains)
Wednesdays 4.15pm (60 min small group session - 2 spots remain)
Wednesdays 5.15pm (60 min small group session - 1 spot remains)

Term 4 kicks off from 14 October. Will you be joining me?

Send me a message now for details.

#sanctuarypoint #sanctuarypointfitness #jervisbay #womensstrengthtraining #womensfitness #mumsafemovement #mumsafe #womensstrengthcoach #personaltrainer #shoalhavenmums #shoalhaven #jervisbayfitness

Are your undies on fire? This is one of the cues

Are your undies on fire?

This is one of the cues I use when teaching clients how to activate their core properly to support them with their exercises.
When it comes to abdominal work, some women use their diaphragm incorrectly which creates an intra-abdominal pressure imbalance. This imbalance can create a domed, bulging or sticking out belly.

It can also place to much pressure on your pelvic floor or diaphragm, which leads to pain or feeling like you are pushing your insides out.

You have no doubt heard that you need to activate your core when exercising. This is where you may feel that intra-abdominal pressure imbalance or it may be that you are activating the wrong parts.

It isn’t a case of “bring your belly to your spine” or “suck your tummy in”. You need to specifically target your transverse abdominis and tie it in with breathing.

My favourite cue is to imagine you are wearing low rise undies. Now, your undies are on fire. They are hot. Draw your skin back from your low rise undies.

I’m not sucking in from my belly button and the movement is only about 10% of what you think you need to be doing.

I like to put my fingers on the inside of my hip bones to feel for the movement and i always cue it with my breathing.

Take a normal breath in, now as you exhale, pull your skin back from low rise undies.

I asked some fellow MumSafe Trainers, what cues do they use? Here are some other ones that might help you to get your head around the activation:

“Lower belly to Tailbone”
“Magnetise your hip bones together”
“Imagine a belt around your hips and tighten it up a notch”
“Imagine a string across hip bones, now loosen the string”
“Take yourself back to the 2000’s and you are wearing those low rise jeans. Do up the zipper”.

Everytime you do abdominal work, I want you to think about these activations. Does the exercise feel different?

Make sure you like and follow my page for more useful tips to support your body in exercise!

#mumsafetrainer #personaltrainer #mumsafemovement #shoalhavenmums #womensstrengthtraining #femalefitness #activemum #postnatalfitness ##postnatalexercise #exerciseformums #safeexercise #core #coreworkout #mumssupportingmums

Are you ready to make a change for the better to y

Are you ready to make a change for the better to your health & fitness?
Would you prefer to strength train in a women’s only group inside a private gym? (Up to 5 ladies per session).

Bookings are now open for my women’s small group strength training sessions in Sanctuary Point for Term 4.

💜 feel strong & healthy from the inside out
🧡 join a supportive & encouraging community
💜 get active & have more energy
🧡 commit time to focus on yourself!

Send me a message now for available times, cost and other details.

#mumsafetrainer #personaltrainer #mumsafemovement #shoalhavenmums #womensstrengthtraining #femalefitness #jervisbayfitness #jervisbay #sanctuarypoint #sanctuarypointfitness #stgeorgesbasin #basinview #shoalhaven

Only 8 spots remain to train with me at my Sanctua

Only 8 spots remain to train with me at my Sanctuary Point location for 2024!

Did you know that after age 30 sedentary women lose between 3-8% muscle mass every decade which can lead to higher risk of falls and decreased physical function?

The good news is that regardless of your age, you can help to preserve and gain muscle mass through strength training.

If you prefer to exercise in a private gym setting, either 1:1 or in a small group (no more than 5 other ladies), then I am your person!

Term 4 bookings are now open and with only 8 spots remaining across all of my sessions, these will book out.

Send me a message now and we will:
1. Chat about times, costs and cover any other questions you may have.
2. Book in a trial to make sure I am a good fit for you
3. Reserve your spot so that you can start making a difference to your future health!

#womensstrengthtraining #sanctuarypointfitness #womensfitness #jervisbay #sanctuarypoint #stgeorgesbasin #mumsupportingmums #mumsafemovement #mumsafe #womensstrengthcoach #personaltrainer #mumsafetrainer #womenshealth #shoalhaven #shoalhavenmums

No woman is the same and we are definitely NOT sma

No woman is the same and we are definitely NOT smaller versions of men.

The way you show up to exercise can be different everytime, depending on many factors including where you are in your menstrual cycle, what season of life you are in, whether you are working with or recovering from injuries, how much sleep you have had, how much stress you are under and many many other factors.

As a MumSafeTM Level 1 Trainer, I have undertaken and am committed to ongoing professional learning on a range of women’s health topics. This knowledge is implemented into every session I take, ensuring that the women I train are undertaking safe and effective exercise for their bodies.

This means that not every woman will be doing the same exercises, as each exercise I provide has been considered or adapted for each individual in my session.

Term 4 bookings are now open for NEW clients.

I only have 7 spots available across my small group sessions for new clients to join.

Will one of those spots be yours?

Send me a DM for more info or to book a trial.

@mumsafemovement #mumsafetrainer #mumsafemovement #personaltrainer #shoalhavenmums #femalefitness #strengthtraining #womensstrengthtraining #jervisbay #jervisbayfitness #sanctuarypoint #stgeorgesbasin #shoalhaven #womenshealth

We have only 7 spots available across our small gr

We have only 7 spots available across our small group training sessions in Term 4!

This is your chance to join the wonderful ladies in our unique fitness community!

Registrations are now open for NEW clients. Term 4 starts on Monday 14 October 2024 and is our last training block for 2024.

We are not like a big gym. Our small group sessions focus on strength building workouts designed specifically for women. With only 4-5 women in each session, you will receive personal guidance and technique/form adjustment. Each session is individualised to cater for injuries, pregnancy, returning to exercise after baby, peri-menopause, post-menopause, beginners through to advanced.

For more information or to book in a trial session, please send through a DM.

#mumsafetrainer #mumsafemovement #shoalhavenmums #sanctuarypointfitness #sanctuarypoint #jervisbay #stgeorgesbasin #personaltrainer #womensfitness #womensstrengthtraining

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About
Services
- Personal & Small Group Training
- Online Training and Programmming
Podcasts
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Blog
Contact Us

About
Services
- Personal & Small Group Training
- Online Training and Programmming
Podcasts
Resources
Blog
Contact Us

Studio located at
Sanctuary Point, NSW

info@body4mindconnections.com.au

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About
Services
- Personal & Small Group Training
- Online Training and Programmming
Podcasts
Resources
Blog
Contact Us

About
Services
- Personal & Small Group Training
- Online Training and Programmming
Podcasts
Resources
Blog
Contact Us