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 | After the Off Season: 5 Tips for Success
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After the Off Season: 5 Tips for Success

The other day I met with my coach to discuss the plan for the next few weeks. My off season is officially over! After my last competition in November 2013 the plan for “off season” was to put on more muscle in preparation for 2014 competition season. Now, its time to see what I did all winter and start shredding! I am not going to get into the specifics of what I ate and how I trained but I wanted to share a few re-realizations I’ve had in this journey.

prep comparisonThe image to the right compares my starting point from last year to this year. It wasn’t until I placed these images side by side that I could truly see my progress. I knew I had added muscle but when I look in the mirror, I often see Nikki from July 2013. I am excited to begin stripping away the excess body fat in the coming weeks. I will be competing in a few local shows in August as I prep to make a debut in a national level competition later this year.

Whether you are trying to burn fat or add muscle mass I feel the following 5 tips (in no particular order) are just as important as your diet and exercise.

  1. Take Pictures
    • Mirrors and scales can trick you! When you take and compare photos it is easier to really see your progress. The scale cannot tell you how much of your body weight is fat (even if your scale has a body fat calculator, the electric versions are not always accurate). Also, because we see ourselves everyday, the mirror often is a liar! Additionally, constantly weighing yourself can create an unhealthy obsession. So many variables affect our body composition and cause fluctuations throughout the day. I suggest taking selfies weekly, biweekly or even monthly and save them. You may like what you see, you might not; it doesn’t matter. Periodically compare the photos side by side and assess your progress. In addition to photos, it is also helpful to track your measurements like chest/bust, waist, hip, arm and thigh.
  2. Take Notes
    • Similar to taking photos, it is important to track your workouts and food choices depending on your goal. Using an app or good old fashioned pen and paper will help you visualize progress in another way. Tracking how much you lift in a particular exercise will help you realize how much stronger your are getting. If you are in the process of bulking or growing you need to eat to support that. Apps like myfitnesspal will help you keep track of everything you eat and display a chart outlining your macro nutrient percentages. I am all about goal setting and in my opinion these first two tips are essential to successfully reaching your fitness goals.
  3. Enjoy the Journey
    • Have fun! Celebrate your victories and trust the process! Your journey is just that, YOUR journey; don’t compare your progress to someone else’s. This is not a competition… even if you are preparing for a competition. Focus on a becoming a better, healthier you!
  4. Be Positive
    • Negativity doesn’t help anyone! No one likes to hear incessant complaining… they say misery loves company… well, good luck trying to find that company with a bad attitude lol I recently re-posted a quote that’s appropriate here: “When you complain, you make yourself a victim. Leave the situation, change the situation, or accept it. All else is madness.” (Eckhart Tolle). #keepitcuteorputitonmute
  5. Don’t Quit
    • Don’t give up!! You can achieve anything you put your mind to. Quitting will not get you to your goal(s) any sooner so don’t do it. Failing or not reaching your goals is not a good reason to give up; use those situations as lessons. “In order to succeed you must fail, so that you know what not to do the next time.” (Anthony J. D’Angelo) OK, so you “failed”, you are now one step closer to figuring out what DOES work. Keep going. You got this!

I hope this has been helpful! I’ll be checking in and posting more progress and event information as I get closer to competition. If you have any fitness related questions, do not hesitate to reach out. Also, visit my eShop if interested in purchasing training and/or meal plans. 🙂 I’m also working on some t-shirts… look out for that in the near future!

 

<3

Nikki

“Your success and happiness lies in you. Resolve to keep happy, and your joy and you shall form an invincible host against difficulties.” ~Helen Keller

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