Instagram @Qnhikohle

Parts 2, 3 & 4 of my birthday weekend 🍦🎂🥓🥞🍰🍸 True Food in Pa after IFly on Saturday. Then Sunday brunch with friends at Echo Tap & Grill in Mountainside, NJ and then ended the night with drinks with @bethdianasmith at The Crosby in Montclair, NJ ❤️❤️❤️ I am thankful for good friends. ❤️❤️❤️ 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

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Fit Girl Nikki, LLC | Squat Hold Low Row
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Squat Hold Low Row

 

  1. Place Cable Pulley in a lower position (slightly below your waist). Attach V Bar/Handle Bar attachment.
  2. Choose a weight that is not too heavy to row with both arms but not so light that you feel you may fall backwards during the movement.
  3. Descend into a squat position and hold.
  4. With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. 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 until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.
  6. Repeat for the recommended amount of repetitions.

Video Credit – Fit Girl Nikki LLC
Exercise Caption – Fit Girl Nikki LLC

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