Instagram @Qnhikohle

The ocean is everything I want to be, beautiful, mysterious, wild and free ❤️.
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#barbados #beachlife #ocean #waves #beachwaves  #goaldigger #goaldiggers  #bodybuilder #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #fitstagram #fitness  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #motivation  #figurecompetitor  #fitblackgirls #fitblackwomen #beautiful #mysterious #wildgeography Me right now 😖😷😪 (i think i got cooties from someone on the airplane) ...I’ve slathered myself in Vick’s VapoRub, I have been drinking Moroccan mint tea all day and popping zicams like altoids lol I had acupuncture and a facial massage yesterday to help open my sinuses... idk if it helped 🤕 What helps you knock out a cold? .
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#coldremedy #feelbetter #sickday #tea #goaldigger #goaldiggers  #bodybuilder #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #fitstagram #fitness  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor #fitnessjourney #fitblackgirls #fitblackwomen  #afrogirlfitness  #sick #flex #tbt “Take me back...” -Every chick after returning from vacation 😂
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 #goaldigger #goaldiggers  #bodybuilder #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #fitstagram #fitness  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor #fitnessjourney #fitblackgirls #fitblackwomen  #barbados #beachplease #afrogirlfitness #blacktravel #blacktravelmovement #beachbabe #flex #bikini As we approach the 4th quarter, where are you in relation to the goals you set for 2018? #midweekmotivation .
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#timeflies #humpday #wcw  #goaldigger #goaldiggers  #bodybuilder #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #fitstagram #fitness  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor #fitnessjourney #fitblackgirls #fitblackwomen #goals #inspiration #dedication Fré’s Revive me and Protect me (sunscreen) were life savers for me in the Barbados sticky sweaty heat. For the next 7 days my discount code will double to 30% off the new DETOX TRIO (Purify Me + Detox Me + Revive Me) ....also you will help detox the planet. For every trio sold, Fré will plant 3 Argan Trees of Life in Morocco. Visit link in bio to learn more and enter NG at checkout and save $40+ dollars! 
All Fré products are based on organic Argan oil and leaf extract and are 100% vegan & cruelty-free. This offer is valid for the next 7 days. #detoxtheplanet #detoxyourskin #freskincare ❤️🇧🇧 Note to self. “Success is a function of persistence.” #keepgoing 👌🏾 .
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#transformationtuesday #dontquit #hardwork #dontstop Back home and not ready for work tomorrow 😭😖 thanks @bookedbymelissa for planning an awesome girls trip... we arrived as strangers, left as friends and made some awesome memories! Give her a follow if interested in booking a trip or want to be in the loop for future group trips! .
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#blacktravelmovement #girlstrip #beachplease #grouptravel #blacktravelfeed #blacktravel #motivationmonday ...for me, is to create more moments like this ❤️ More pix soon! .
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#barbados #blacktravelmovement #travel #beachbody #beachbabe #xotraveltribe

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Fit Girl Nikki, LLC | Alternating Lunge Squat Bicep Curl Combo
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Alternating Lunge Squat Bicep Curl Combo

This exercise is a combination of three moves with a focus on increasing the “time under tension” on the leg muscles. Do your best to stay low throughout duration of the exercise.

  1. Begin standing with your legs shoulder-width apart.
  2. Grab a dumbbell in each hand. (10lbs shown in video). This is your starting position.
  3. Perform a squat while simultaneously curling the dumbbells.
  4. Partially reverse out of the squat while simultaneously lowering arms and kick one leg back into a reverse lunge.
  5. While staying low, bring your foot back to shoulder width distance apart.
  6. Repeat steps 3 and 4, alternating each lunging leg every time.
  7. Repeat recommended repetitions.

 

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

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