Instagram @Qnhikohle

FYI— consistency over time will get you to your goals. Don’t get caught up in all the fads you hear about... flat tummy teas, lose a gazillion lbs in 3 days because of whatever detox drink... magic pills, potions, fairy dust 🧚‍♀️.... these quick “fixes” give you temporary results. Focus on making sustainable healthy lifestyle changes instead. ❤️
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For more workout / cooking videos, with step by step instructions, meal plans or workout plans, discounts and more, contact me. 💥 Also, @bodybyakuafitness and I have launched our 4 week full body workout— Your Better Body - Full Body Max Burn. To learn more and get a free preview click the link in my bio.
#goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness #amazonprime #amazon #lifetsyle #flattummytea #detox #consistencyiskey #consistency #motivation #inspiration #transformationtuesday ....cooking spinach like..... 😖😖😣😭😭😭😭😭.
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#goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness #fitnesshumor #gymhumor #cookinghumor #spinach #shrinkage #transform #gymmeme #memesdaily ❤️ if you want love, give love and be love. If you want honesty, give honesty; be honest. Whatever you want to receive, give freely. Happy Sunday Goal Diggers. 😘 .
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#goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness #reciprocity #love #honesty #give #happysunday #sundayfeels #mood #goals More smith machine leg day fun 😅 *swipe* Donkey Kicks— point your toe to the ceiling to keep the bar unracked. Vertical Leg Press—- point your heels to the ceiling. 🔥🔥
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______________________
For more workout / cooking videos, with step by step instructions, meal plans or workout plans, discounts and more, contact me. 💥 Also, @bodybyakuafitness and I have launched our 4 week full body workout— Your Better Body - Full Body Max Burn. To learn more and get a free preview click the link in my bio.
#goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness #heytrythis  #legpress #donkeykicks #glutes #hamstring #quads #legday #flexfriday #internationalwomensday I hope the goals you are setting are helping you to learn, grow and become someone better than you were yesterday. ❤️❤️❤️
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For more workout / cooking videos, with step by step instructions, meal plans or workout plans, discounts and more, contact me. 💥 Also, @bodybyakuafitness and I have launched our 4 week full body workout— Your Better Body - Full Body Max Burn. To learn more and get a free preview click the link in my bio.
#goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness #tbt #throwbackthursday #abs #flex #motivationalquotes #zigziglar #yourbetterbodyprogram #goals #thoughtsbecomethings Go after your dreams... in the end it’s better to regret things that you have done rather than to have collected  regrets and “what if’s” for things never attempted. ✨✨✨
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______________________
For more workout / cooking videos, with step by step instructions, meal plans or workout plans, discounts and more, contact me. 💥 Also, @bodybyakuafitness and I have launched our 4 week full body workout— Your Better Body - Full Body Max Burn. To learn more and get a free preview click the link in my bio. www.yourbetterbodyprogram.com
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#goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness #yourbetterbodyprogram #transformationtuesday #transform #dreams #goafteryourdreams #chaseyourdreams #regret #noregrets #inspiration Something different for you— zercher squats in the smith machine. I like this variation as it removes the load of weight on the spine, will help improve front squat form and help increase activation in the quads and glutes. This can also be done with a loaded barbell. The weight is held in the crook of your elbows and your stance is wide to accommodate your elbows on descent. Give it a try and let me know what you think! 
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For more workout / cooking videos, with step by step instructions, meal plans or workout plans, discounts and more, contact me. 💥 Also, @bodybyakuafitness and I have launched our 4 week full body workout— Your Better Body - Full Body Max Burn. To learn more and get a free preview click the link in my bio.
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#goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness #heytrythis #workout #zerchersquats #squat #compoundexercise #mondaymotivation #quads #legday #motivationmonday 😅😅 Finally Friday!!!
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#goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness #friday #friyay #fridayquotes #fword #happyfriday #tbt reflecting on my journey to becoming my best self. Becoming a professional bodybuilder was the furthest thing from my goals in the years before 2013. I was just trying to survive life. So how did I get here? There’s a quote, “Almost every successful person begins with two beliefs: the future can be better than the present and I have the ability to make it so.” I know I have been successful in bodybuilding because I believed I could be. Because I believed I could, I acted accordingly. This applies to you and whatever your goals may be. You must believe in yourself—- you are capable of amazing things. Don’t let doubt and limiting beliefs cripple you into complacency. 😘😘.
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#goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness #throwback #transformation #fitnessjourney #growth #blackgirlmagic

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Fit Girl Nikki, LLC | RECIPE: Meatloaf Meal Prep
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RECIPE: Meatloaf Meal Prep

Paleo Meatloaf Meal Prep

Paleo Meatloaf Meal Prep

Paleo Meal Prep Like a Boss
Meatloaf, Cauliflower Cous Cous and Broccoli

Prep Time: 20 min
Cook Time: 20-25 min
Servings: 6-12

You will need:

2 lbs Lean Ground Meat (I used turkey)
1 Large bunch of Cauliflower
2-3 Bunches of Broccoli
2 Eggs
1 cup diced onions & peppers (optional)
Black Pepper (optional)
Crush Red Pepper (optional)
Chives or scallions (optional)
Cooking Spray, Olive Oil or Coconut Oil

As well as: 

Muffin Tray
Wok or Large Frying Pan
Medium Sized Cooking Pot
Sharp Knife
Food Processor (optional)
1 Ice Cream Scoop Thingy
2 Mixing Bowls
2 Mixing Spoons
6-12 small containers (rubbermaid, ziploc…etc)
1 smile 🙂

 
Now here’s what you do:

Relax.. this will be easy and when you are done you will have enough food for lunch or dinner for a week! The gallery shown below includes snap shots of the entire process to help give you a visual 🙂
I am all about efficiencies and timing all the components I cook to finish at about the same time. So, the first thing we will do is

→ Pre heat the oven to 350º

→ Next, lets prep the cauliflower. Start by removing the leaves at the base. Then cut into medium sized pieces. If you have a food processor you can use that to dice the cauliflower. If not, cut into the smallest sized pieces you can manage. Place diced cauliflower in mixing bowl. Season… I add approx 1 tablespoon of black pepper and approx 2 tablespoons of chives. Mix and set aside.

→ Now, let’s prep the ground meat! Place ground beef/turkey in the other mixing bowl. Add 2 eggs (this helps keep everything together) and your seasoning. This is where you get to show your personality! 🙂 You can add just about anything you would like. I typically will add 1 cup of diced onions and peppers, black pepper, crushed red pepper and chives. Feel free to also add the prepackaged low sodium seasonings like Taco Seasoning or MeatLoaf Seasoning for extra flavor. Mix everything up really good.

The oven should be nice and toasty now. Break out your muffin tin(s) and spray cooking spray/olive oil lightly or spread your coconut oil into each cup. Next, use your ice cream scooper to scoop balls of the mixture into the muffin cups. A heaping scoop will be approx 4-5 oz. When the cups are all loaded up place tray(s) into oven and set timer for 25-30min.

→ Let’s revisit that cauliflower you set aside earlier. Add a tablespoon or so of olive oil or coconut oil to your wok or frying pan and heat over low flame. Add the cauliflower and stir periodically.

→ While that’s cooking, we will prep and cook the broccoli. If you have a vegetable steamer you can use that or you can cook it quickly this way: Fill your medium sized pot half way with water and heat over high flame. While waiting for water to boil cut up your broccoli (and stir the cauliflower). When water is boiling aggressively, add broccoli. Turn down flame some and cover pot.

→ Finishing up… By now the cauliflower should be done. It should be soft and hot and maybe slightly browned. The flame can be turned off. When the broccoli has come to a boil it will be ready. It should be bright green. Turn off flame and drain the water (carefully). Also about now, the timer for the meatloaf should be going off. The meatloaf should be brown on top. If unsure if your meatloaf is done, cut one in half– there should be no pink visible. Turn the oven off.

Now the fun part, break out your tupperware…lunch containers and portion everything out and place in your refrigerator!

→ Pat yourself on the back… you did great!


 
 
 Enjoy!
<3
Nikki

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