Instagram @Qnhikohle

Happy Birthday Love 💕 “Living with you in my life
Is like feeling the whole worlds on my side
Putting a smile in the place
Where a tear used to run down my face
Feeling the sun on my head
Where a cloud used to follow instead
Singing a song in my heart
In a place where all my troubles depart...” - Brand New Heavies -Stay This Way .
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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 #birthday #baecation #vacation #blacklove #loveofmylife #travelfit #blacktravel #beachplease Or Beach and Skinny Pop
Or Breakfast and Squats
Or Bcoffee and SFrank @fleverett 😆😆😆 #baecation #beachplease .
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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 #gymhumor #fitnesshumor #gymmeme #meme #lol #happysaturday High row, low row, mid row, t-bar row, single arm row, pendlay row, bent over row, barbell row, cable row, renegade row.... row row row your boat 🚣🏾 😆 Back day is my favorite ❤️what are you training today?
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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 #backday #bentoverrow #barbell #compoundexercises #lats #flexfriday #rowrowrowyourboat #delts #transformationtuesday ... (swipe)
1st pic taken last week
2nd and 3rd pix taken 2006 and 2012 respectively. My fitness journey began at 30 years old in 2010, I started competing in bodybuilding comps in 2013. “Whether you think you can, or you think you can’t— you’re right.” -Henry  Ford (Note: You can. Stop making excuses.) 😘.
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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 #transform #abs #quads #delts #flex #motivation #inspo Trust the process and timing of your life and don’t compare your chapter 1 to someone else’s chapter 30. 😘 .
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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 #trusttheprocess #trustthetimingofyourlife #sundayservice #sundayvibes #sundaymotivation #motivation #encouragement #inspiration T-minus 7 days until the beach and palm trees are in my life again 💕☀️ 🌊🌴 .
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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 #abs #mexico #fitcationwithnikki #summerbody #beachbody #humpday #glutes #legday Heading towards the weekend like.... #tbt when the ATV is giving you 3rd degree burns on your legs but you see the camera man taking “candids”😂😂😂 #smile We had so much fun on Fitcation, I can’t wait for the next one!!
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#goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #gymmeme  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness #fitcationwithnikki #atv #quads #quad #legday #dirtbike #mexico Just saying.... 😂🍠🥔🍟
Repost @the_dad_briefs .
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#goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #potato #potatoes #vegan #vegetarian #veggies #vodka #healthyeating #vegetables #gymhumor #fitnesshumor #gymmeme 🤓😘 Word of the day—- Transmogrify - to transform in a surprising or magical manner. A seed is destroyed in the process of growing a plant, gas clouds collapse...that heat and pressure form stars.... heat and pressure also form diamonds... and you, you endure pain, heat, pressure, tragedies, set backs,  etc—- use it to fuel your growth. Continue to bloom, shine and radiate light. In their cocoon, many parts of a caterpillar are disintegrating and turning into goo... and throughout this process they really don’t know that they’ll be butterflies at the end of their metamorphosis. Remember that next time you’re feeling gooey. 🦋 Happy Monday. #mondaymotivation .
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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 #pain #motivation #motivationmonday #flex #diamonds #stars #butterfly #mondaymood

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Fit Girl Nikki, LLC | Compound Exercises
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Compound Exercises

What are compound exercises?

The short answer: Compound exercises are movements that involve multiple muscles and joints. Regardless of your primary fitness goal (weight loss, muscle gain, performance etc), compound exercises should make up the majority of your workout.

Isolation exercises (exercises that involve only one joint/muscle group) do have their place in training and rehabilitation programs and should not be totally neglected however I  suggest your training plan be structured around compound exercises.

Some benefits of compound exercises are:

  • Improves functional fitness since many compound exercises simulate real life scenarios/activities.
  • Increases calorie burn.
  • Increases workout intensity which creates the perfect environment for both fat loss and muscle building.
  • Improves joint stability & balance.
  • Increases ability to progressively lift heavier.

Below is a listing of some compound exercises you can include in your training plan, grouped by the primary muscle group being either upper or lower body. If you are unsure of how to properly execute any of these movements please do you research and/or ask for help. Keep in mind, proper form is more important than the amount of weight you lift and can improve your odds of being injury free. 🙂


Upper Body Push ups (Incline, Decline, Diamond, etc)
Bench Press (Incline, Decline, Barbell, DB etc)
Chin Up/ Pull Up/ Muscle Up
Bent Over Row / Pendlay Row
Inverted Row
Dips
Shoulder Press (Military, Arnold etc)
Lower Body Squats (Front, Back, Hack etc)
Deadlifts (Sumo, American, Romanian etc)
Lunges
Leg Press
Good Mornings

 

For videos demonstrating many of these movements, visit my exercise library!

<3

Nikki

 

Never give up on a dream just because of the time is will take to accomplish it. The time will pass anyway. ~Earl Nightingale

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