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Contact Niki: [email protected] - The Australian Physiotherapy and Pilates Institute Certified. Location: Leeds UK

18/10/2026

POST RUN RESET 👌🏻

FINALLY MY BATTERY FEELS🔋🔋🔋

23/04/2026

Nearly 50,000 patients later ✨✨✨

Fifteen years into my career as a physiotherapist, that’s roughly how many people I’ve worked with—week in, week out.

It’s also over 23,000 hours of hands-on clinical experience. But more than the numbers, it’s the perspective that’s shaped me.

Because no two bodies are the same. No two journeys are the same. And the longer I’ve done this, the more I’ve realised that real progress doesn’t come from rigid plans—it comes from understanding the person in front of you.

Those thousands of sessions have taught me when to push, when to hold back, and how to adapt in a way that actually lasts.

I’m still learning. Still refining. But everything I do now is built on those years of listening, problem-solving, and helping people move better in a way that fits their life. 💗🐾🏃

If you’re looking for a more individual, considered approach to your training or rehab, my online coaching is open—feel free to drop me a message.

20/03/2026

F L O W 🌊

APPI Principle: Flow of Movement

Once breathing, alignment, centring, concentration, and control are in place — flow naturally follows ✨✨✨

Flow doesn’t mean fast 🚫

It means:

💗 Seamless transitions
💗 Rhythm with the breath
💗 No unnecessary tension

Movement should feel continuous, not stop-start.

This is where the Pilates movement becomes:

✨ Efficient
✨ Elegant
✨ Surprisingly challenging

When flow is right, the body works as one connected system — not isolated parts.

13/03/2026

C O N T R O L 🎯

APPI Principle: Controlled Movement

Control is what separates Pilates from just “doing exercises on a mat”.

Every movement should be:
• Purposeful
• Smooth
• Well-timed
• Within your control

Momentum hides weakness.
Control exposes it — and then helps you fix it.

If you’re wobbling, gripping, or rushing:
That’s not failure — that’s information.

✨ Control first. Complexity later.

🎓 Clinical research consistently shows that developing a strong, healthy body—particularly through activities that improve strength, movement control, and physical competence—is associated with significant improvements in psychological wellbeing. Greater physical capability and body control are linked to reduced symptoms of depression, anxiety, and stress, while also enhancing self-esteem, confidence, and emotional resilience. These benefits appear to arise through a combination of neurobiological changes (improved brain chemistry and stress regulation), psychological factors (greater self-efficacy and body awareness), and behavioural effects (better sleep, energy, and social engagement). Overall, the evidence suggests that improving the body’s strength and control not only enhances physical function but also supports mental clarity, emotional regulation, and overall wellbeing, highlighting the close and reciprocal relationship between body and mind.

🧠 💗 💪🏻

09/03/2026

R I T U R A L S ✨✨✨

The Reformer Semi-Circle is an advanced Pilates Reformer Semi-Circle performed on a Pilates Reformer where the body moves through a controlled spinal articulation while the carriage slides. It looks like a combination of a bridge, hip extension, and spinal wave 🌊

This is one of my absolute favourites 💗🔥👌🏻

Muscles Primarily Worked 🔥🔥🔥

• Gluteus maximus
• Hamstrings
• Spinal extensors
• Transversus abdominis
• Re**us abdominis
• Hip flexors

⸻

Why as a Pilates instructor do I include it in my workouts?

It’s a transition exercise that integrates:
• spinal mobility
• posterior chain strength
• control through large ranges

That’s why it appears late in classical reformer sequences.

⸻

Clinical / APPI Perspective (relevant for you)

In clinical Pilates classes you’ll often see it modified because:

• It places the lumbar spine into extension under load
• Requires good hip extension
• Demands strong shoulder stability

So it’s usually avoided 🛑 in:
• symptomatic lumbar extension intolerance
• spondylolisthesis
• anterior hip pain

✅ In simple terms:

The Semi-Circle is a glute-strengthening, spine-mobilising bridge on the reformer that moves through controlled spinal extension and flexion.

It’s commonly taught in more advanced classical Pilates sequences of every Friday at 5pm for me to wriggle out the working week ☺️

05/03/2026

C O N C E N T R A T I O N 🧠

APPI Principle No 4: Mindful Movement

Pilates isn’t something you switch your brain off for — concentration is part of the workout. Wednesday night class attendees can vouch for this 🤣🤦‍♀️

In APPI Pilates, concentration helps you:

1️⃣ Move with intention ✨
2️⃣ Notice compensations early 👀
3️⃣ Improve technique faster 💪🏻
4️⃣ Get more benefit from fewer reps 🥵

This is why 6 optimal controlled reps can be more effective than 20 rushed ones.

✨ Where the mind goes, the movement follows…..

Next time you practise, ask yourself:

“Where did Niki say I should I be feeling this — and where am I cheating or leaking potential?”

28/02/2026

35 Vs 45 ✨

For me, It’s all about the long game 💪🏻🔥

Living well
Moving with intention
Giving gratitude
#

functionalmedicine

💗🧘🏼‍♀️👌🏻

27/02/2026

C E N T R I N G 🔥

APPI Principle 3: Centring (Deep Core Support)

Centring is the foundation of the Pilates method — and it’s not about sucking your stomach in.

APPI Pilates focuses on:
• Deep abdominals
• Pelvic floor
• Multifidus
• Diaphragm

All working together to support the spine before movement begins.

Think: My Favourite “HUGS” 🤗

“Gently firm” not rigid

Support, not stiffness 😣

When centring is working well:

• Movements feel lighter 🪽
• The spine feels protected 🧿
• Power comes from the centre, not the limbs 🌀✨

💪🏻Strong doesn’t mean tense — it means coordinated and controlled 🎋

16/02/2026

SCREENSHOT AND SAVE 💾

SPINE + CORE BURN 🔥

Control. Strength. Mobility.

8–10 reps each
1–2 rounds

✔️ Pelvic Tilts
✔️ Shoulder Bridge
✔️ Scissors
✔️ Single Leg Hundred
✔️ Ab Curls
✔️ Cobra

Slow it down.
Own every rep.
Feel the deep core switch on.

Save this.
Your spine will thank you later 💥

13/02/2026

Pilates Principle No 2: Alignment

APPI Principle: Optimal Alignment 👌🏻✨

Alignment isn’t about holding a “perfect posture” — it’s about finding the best starting position for your body. 💗

In APPI Pilates, alignment means:

• Neutral spine (not forced)
• Balanced ribcage over pelvis
• Weight evenly distributed
• Joints stacked efficiently

Good alignment:

✔️ Reduces unnecessary load
✔️ Improves muscle recruitment
✔️ Makes exercises feel easier (yes, really)

If you’re constantly bracing or gripping, alignment is often the missing piece.

✨ Set the body up well, and the movement does the rest.

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Tuesday	4pm - 8pm
Wednesday	4pm - 8pm
Thursday	4pm - 8pm

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