Instagram @Qnhikohle

Halfway through the week, which happens to be peak week for me. I’ll be onstage this Saturday at the Garden State Championships ...ready to display my hardwork. I am anxious and excited. Scarlett however doesn’t care and is always photobombing me 😆😆 happy hump day 🐶
Please take a moment to vote for me to be named Ms Health & Fitness 2018. Link in bio ❤️.
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#flex #goaldigger #abs #npcfigure I have a request! 😅😅 Please vote for me to be named Ms Health & Fitness 2018! Link to official voting page is in my bio (first option) and I also have links on my website (www.fitgirlnikki.com) and I will be reminding you often 😆. Voting starts today 2pm EDT! Please vote for me everyday. Please share with your friends, family, strangers.... anyone!

There will be two voting buttons on my profile once the competition has begun: ✅ Daily Free Votes - These can be used once every 24 hours by verifying with a valid Facebook account. This is the most common way of voting. ✅Warrior Votes - You can also contribute Warrior Votes if you choose, where a portion of the proceeds goes directly towards helping Homes for Wounded Warriors. .
Everyone in the competition has been split into groups by region, I am representing the northeast! Every Thursday there will be a cutoff at 11PM EST to narrow down the competition so please vote and vote often to keep me going!! ❤️❤️❤️ love you forever 😘 #mshealthandfitness .
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#goaldigger #contest #voteforme One day or day one? The time will pass anyway. #makeitcount .
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#healthylifestyle #time #goaldigger Master the day. Rinse and Repeat. #motivationmonday .
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#mondaymotivation #motivationalmonday #qotd “Success is no accident. It is hard work, perseverance, learning, studying, sacrifice, and most of all, love of what you are doing...” #meetmeatthebar .
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#happyfriday #flexfriday #bentoverrow I also enjoy long walks through the grocery store. 🤣 #happyfriday .
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#gymhumor #gymmeme #funnymemes #tbt with @valeria_cottone 😍😍 can’t wait to step on stage with you 😘 📷 @ja_quayan 💄 @jarelarin_mua .
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#model #motd #ootd #fashion #photoshoot Dumbbell Tricep Kickbacks with a twist... literally 😉 #trisfortheguys 
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For more workout / cooking videos, with step by step instructions, and/or goal digger merchandise, meal plans or workout plans, discounts and more click the link in my bio.
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#heytrythis #tricepsworkout #dumbbells #triceps "The beliefs you hold to be true make up the fabric of your experience. The stronger those beliefs, the more they seem unshakeable, and the more you will find evidence to support." Often we are identifying with limiting beliefs which keep us in a box and keep us from reaching our potential. Have you ever stopped yourself from doing something by buying into one the beliefs listed below? -I am not enough.
-I don't deserve success.
-Other people can do it better than me.
-I don't know enough.
-I'm too old/young.
-People like me don't ______.
-I've tried before and failed so if i try again, I'll fail again.
-I dont have the willpower/discipline/motivation.
-I'm not tech savvy.
-I'm not creative.
-I dont have enough money.
-I dont know where to start.

Knock it off.
Stop identifying with the limiting belief. 
Kill your conclusions. Whatever you think you know to be certain is probably a lot more flexible than you think. 
Test your assumptions. You need to do something to break the pattern of your limiting belief. Prove yourself wrong. 😘.
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#limitingbeliefs #beliefs #thoughtsbecomethings #thinkoutsidethebox

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Fit Girl Nikki, LLC | Resistance Bands Circuit
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Resistance Bands Circuit

This video is a combination of 5 exercises using a resistance bands.

Bicep Curls

  1. To begin, stand on an exercise band so that tension begins at arm’s length. Your arms should be hanging at your sides with your palms facing forward. Look directly ahead, keeping your chest up, with your feet shoulder-width apart. This will be your starting position.
  2. Initiate the movement by flexing the elbows to curl the weight. Do not use momentum or flex through the shoulder, instead use a controlled motion.
  3. reverse the movement back to starting position.
  4. Repeat recommended repetitions

Front Raises

  1. To begin, stand on an exercise band so that tension begins at arm’s length. Adopt a pronated, shoulder-width grip from a standing position.
  2. Allow your arms to hang straight down to mid thigh with the elbows extended. Your head should face forward, with your shoulders back and your chest up. Maintain a neutral spine and contract your abs to provide core support. This will be your starting position.
  3. Initiate the movement by flexing the shoulder, raising the weight straight out in front of you. Keep the elbows extended and the wrist neutral throughout the movement. Continue the upward movement of the arms until just above shoulder height.
  4. At the top of the motion, pause briefly, and then slowly return to the starting position.

Upright Row

  1. To begin, stand on an exercise band so that tension begins at arm’s length. Grasp resistance band handles with a pronated (palms facing your thighs) grip that is slightly less than shoulder width.  Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
  2. Use your side shoulders to lift the cable bar as you exhale. The band should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
  3. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
  4. Repeat for the recommended amount of repetitions.

Lateral Raises

  1. To begin, stand on an exercise band so that tension begins at arm’s length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on the sides of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
  2. Use your side shoulders to lift the handles to the sides as you exhale. Continue to lift the handles until they are slightly above parallel. Tip: As you lift the handles, slightly tilt the hand as if you were pouring water and keep your arms extended. Also, keep your torso stationary and pause for a second at the top of the movement.
  3. Lower the handles back down slowly to the starting position. Inhale as you perform this portion of the movement.
  4. Repeat for the recommended amount of repetitions.

Push-ups

  1. Get in the push-up position on your toes with your hands directly under your shoulders. Your body should be as straight as possible, maintaining the neutral alignment of your head. This is your start position.
  2. Allow your elbows to break as you lower your body toward the floor but don’t allow it to touch. Keep your body as straight as possible. Your elbows should be pointing rearward, bent about 90 degrees, at the bottom position.
  3. Press back up through your hands to full arm extension.
  4. Repeat for the required number of reps.

Video Credit – Fit Girl Nikki LLC
Exercise Caption – Bodybuilding.com

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