Instagram @Qnhikohle

Halfway through the week, which happens to be peak week for me. Iโ€™ll be onstage this Saturday at the Garden State Championships ...ready to display my hardwork. I am anxious and excited. Scarlett however doesnโ€™t care and is always photobombing me ๐Ÿ˜†๐Ÿ˜† happy hump day ๐Ÿถ
Please take a moment to vote for me to be named Ms Health & Fitness 2018. Link in bio โค๏ธ.
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#flex #goaldigger #abs #npcfigure I have a request! ๐Ÿ˜…๐Ÿ˜… 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 ๐Ÿ˜†. 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: โœ… 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. โœ…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!! โค๏ธโค๏ธโค๏ธ love you forever ๐Ÿ˜˜ #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 โ€œSuccess is no accident. It is hard work, perseverance, learning, studying, sacrifice, and most of all, love of what you are doing...โ€ #meetmeatthebar .
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#happyfriday #flexfriday #bentoverrow I also enjoy long walks through the grocery store. ๐Ÿคฃ #happyfriday .
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#gymhumor #gymmeme #funnymemes #tbt with @valeria_cottone ๐Ÿ˜๐Ÿ˜ canโ€™t wait to step on stage with you ๐Ÿ˜˜ ๐Ÿ“ท @ja_quayan ๐Ÿ’„ @jarelarin_mua .
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#model #motd #ootd #fashion #photoshoot Dumbbell Tricep Kickbacks with a twist... literally ๐Ÿ˜‰ #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. ๐Ÿ˜˜.
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#limitingbeliefs #beliefs #thoughtsbecomethings #thinkoutsidethebox

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Fit Girl Nikki, LLC | Single Arm Cable Row
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Single Arm Cable Row

 

  1. Adjust the height of the pulley — this can be either horizontal to your extended arm or higher.
  2. Kneel on one knee in front of the pulley (use a mat if needed)
  3. Lean over as you keep the natural alignment of your back and grab the single handle attachment with your left arm using a palms-down grip.
  4. With your arm extended pull back until your torso is at a 90-degree angle from your bent leg. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lat as you hold the bar in front of you. The right arm can be kept by the waist. This is the starting position of the exercise.
  5. Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it as you rotate the wrist, so that by the time your hand is by your abdominals it is in a neutral position (palms facing the torso). Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard.
  6. Hold that contraction for a second and slowly go back to the original position while breathing in.
  7. Repeat for the recommended amount of repetitions and then perform the same movement with the right hand.

 

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

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