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Although spring and summer are my favorite.... I know autumn and winter are necessary. The same can be said for the seasons of our lives. You may not love the season you’re in now but look for the positive, look for the lesson, look for the beauty and remember seasons don’t last forever. I saw a quote about leaves falling from trees that made me think.... we can choose to focus on the leaves falling from the trees, or we can take a step back and realize those falling leaves allow our eyes to travel much farther and make our horizon seem much wider. There is beauty in both. 
Missing summer. ❤️ #motivationtuesday .
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#helloautumn #hellofall #goodbyesummer #transformationtuesday  #goaldigger #goaldiggers  #bodybuilder #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #fitstagram #fitness  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor #fitnessjourney #fitblackgirls #fitblackwomen  #afrogirlfitness  #motivation We can’t always control what happens to us but we can control our attitudes and we can choose where to focus our attention. #motivationmonday .
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#mondaymotivation #focus #control #attitude  #goaldigger #goaldiggers  #bodybuilder #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #fitstagram #fitness  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor #fitnessjourney #fitblackgirls #fitblackwomen  #afrogirlfitness  #venndiagram #motivation Sunday night mood... 🥃 good news... I’m feeling much better now. Not as good news.... I have work in the morning 😖😆 #goodnight .
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#sundaynight #sundaynightblues #weekendvibes  #goaldigger #goaldiggers  #bodybuilder #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #fitstagram #fitness  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor #fitnessjourney #fitblackgirls #fitblackwomen  #afrogirlfitness  #flex #cheerstotheweekend #cheers 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 ❤️🇧🇧

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Fit Girl Nikki, LLC | Glute Kick Ups / Kick Backs / Donkey Kicks
2070
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Glute Kick Ups / Kick Backs / Donkey Kicks

If your gym does not have this machine, you can perform this on the floor with no weights or incorporate the smith machine or ankle weights. Below are step by step instructions for performing this on the floor.

  1. Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
  2. As you exhale, lift up your right leg until the hamstrings are in line with the back while maintaining the 90-degree angle bend. Contract the glutes throughout this movement and hold the contraction at the top for a second. Tip: At the end of the movement the upper leg should be parallel to the floor while the calf should be perpendicular to it.
  3. Go back to the initial position as you inhale and now repeat with the left leg.
  4. Continue to alternate legs until all of the recommended repetitions have been performed.

Variations: For this exercise you can also perform all of the repetitions with one leg first and then the other one. Additionally, you can also add ankle weights.

 

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

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