Instagram @Qnhikohle

❤️❤️❤️ Part 1 of my birthday weekend fun ❤️ my second time at @iflyus —- so much fun!! Swipe>>>>
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#indoorskydiving #birthdayfun #ifly #birthdaygirl #birthday Hello 38! Please be great! ❤️ .
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. 📷 @ja_quayan 💄 @jarelarinbeauty 
#birthdaygirl #happybirthday #birthday #birthdayweekend ☕️ 😂😂 almost time! 🙃.
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#birthdayeve #birthdaygirl #birthstone #coffee #coffeeholic Here are two variations of unilateral lat pull downs. 1– using a cable (can sit or kneel) and 2- using a hammer strength machine (I’m sitting in it sideways 😏) 💪🏾💪🏾 #fittip - I always incorporate single arm and single leg exercises in my workouts whenever possible. .
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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 #cable #latpulldown #hammerstrength #videooftheday Walking into my birthday weekend like.....🙅🏾‍♀️🙋🏾‍♀️💁🏾‍♀️ These pix give me all the warm fuzzy feelings ❤️❤️❤️.
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@ifbbpro_sharlynhampton 
@qnhikohle 
@koko_fit_body 
@cstearns_ifbbpro 
@malimc_lift 
@jaz_abercrombie_ifbbpro 📷 @jmmanion @aroundthenpc_jm @npcnewsonlineofficialpage .
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#fortheculture #wakandaforever #blackgirlmagic #npcuniverse Just saying.... .
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#transformationtuesday #startnow #transform #positive Ready, Set, Glow!
I am sooo obsessed with even perfect skin and I’m always looking for a product to help me achieve that. 
Fifteen years ago I became a licensed esthetician (skin care specialist) so you would think my skin would be flawless ALL the time— nope 👎🏾 I suffer from random breakouts (in fact right now) and I do my best to treat them. I get regular facials, I exfoliate, drink water, keep my face clean, eat clean and try to limit wearing makeup during the week... but it doesn’t always seem like enough. 
I’ve recently been asked to partner with Fré Skin Care and have been using all three products (facial cleanser, replenishing serum and moisturizer with spf) in the 123Fré line for about a week now and so far I and my skin love it all. 
Since visiting Morocco earlier this year and learning about Argan and the process of extracting Argan oil I’ve wanted to incorporate more of it on my daily life. I was excited to learn that Fré is made of a unique blend of organic Argan oil, Argan leaf water extract and Argan stem cells. Not only is Fré vegan, cruelty free, hypoallergenic and smells ahhhmazing.... with every kit sold, an Argan tree is planted to empower women who harvest Argan in Morocco and fight deforestation.❤️ I would love for you to try it for yourself use my code FITGIRLNIKKI25 for 25% off your 3 month kit (valid for the next 48 hours only). Link in bio. Tag a friend and let her know! @freskincare #freskincare #loveyoursweat #arganoil #skincare “She quietly expected great things to happen to her, and no doubt that’s one of the reasons why they did.” –Zelda Fitzgerald .
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#positivity #positivethinking #positivevibes  #mondaymotivation

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Fit Girl Nikki, LLC | Rear Loaded ATG Squat
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Rear Loaded ATG Squat

 

This exercise is best performed inside a squat rack for safety purposes. (I am outside of the rack in the video simply because I am short and the guard rails prevent full range of motion)

  1. To begin, first set the bar on a rack just above shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
  2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
  3. Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out. Keep your head up at all times and maintain a straight back. This will be your starting position.
  4. Begin to slowly lower the bar by bending the knees and sitting back with your hips as you maintain a straight posture with the head up. Continue down until your hamstrings are on your calves. Inhale as you perform this portion of the movement.
  5. Begin to raise the bar as you exhale by pushing the floor with the heel or middle of your foot as you straighten the legs and extend the hips to go back to the starting position.
  6. Repeat for the recommended amount of repetitions.

 

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

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