Instagram @Qnhikohle

Facts. 🍎🍂🎃.
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#goaldigger #goaldiggers  #bodybuilder #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #fitness  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness  #weightloss  #applecider #pumpkinspice #autumn  #fall  #hotapplecider #appleciderdonuts Thoughts, dreams, goals, plans are all great but you must follow through and do the work. Let’s make this last quarter of the year great! 
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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, contact me. Click the link in my bio.
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#goaldigger #goaldiggers  #bodybuilder #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #fitness  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness  #weightloss  #wcw #photography #negative  #positivity  #midweekmotiovation #motivation #inspiration  #dothework Mid week motivation: There is a saying, life is like photography; you need the negatives to develop. Now I don’t know how many photographers still use film but... the saying is still true and applicable to life. Our struggles help us find our strength and a rainy day helps us appreciate the sunshine. Let’s all, as Lauryn Hill says, “develop the negative into a positive picture”. #positivevibes
📷 @theaudioknightstheatre Change can be scary and difficult but it can also be worthwhile. #transformationtuesday Thank you to the ladies of @exiletrain especially @bnicehu89 for planning this fun day yesterday, celebrating me getting my IFBB Pro card this summer! 😘😘😘 I appreciate you all more than I can put into words! ❤️ This goes for you too ladies  @christinalawreen @baworkinprogress @car_tastic_ @valeria_cottone 😘😘.
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#goaldigger #goaldiggers  #bodybuilder #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #fitness  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #npcbikini #motivationmonday #sundayfunday  #weightloss  #inspiration #motivation #mondaymotivation  #npc  #bowling #cheers Congratulations Mary @happylittlebeast for getting on stage for the first time this weekend! I am so proud of you!!! Your journey has been incredible! .
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#goaldigger #goaldiggers  #bodybuilder #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #fitness  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #npcbikini #motivationmonday #transformation  #weightloss  #inspiration #motivation #mondaymotivation  #npc  #hardwork ❤️🙌🏾.
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#goaldigger #goaldiggers  #bodybuilder #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #fitness  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness  #weightloss  #inspiration #motivation #smart  #npc #hustlers #hardwork #teamexile Congrats to my team and my coach! Good day at the Powerhouse Classic yesterday!
🏆🏆 🏆 Team Exile @exiletrain cleaned up!
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#goaldigger #goaldiggers  #bodybuilder #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #fitness  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness  #weightloss  #npcfigure #classicphysique #mensphysique  #npc #powerhouseclassic #teamexile Burn out with overhead kettle bell swings after training shoulders 🔥 #happyfriday #flexfriday 
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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 contact me, click the link in my bio.
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#goaldigger #goaldiggers  #bodybuilder #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #fitness  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness  #weightloss  #kettlebell #kettlebellswings #overhead  #justmove #votd #workoutvideos

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Fit Girl Nikki, LLC | Ab Rollouts
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Ab Rollouts

 

    1. Hold an Olympic barbell loaded with 5-10lbs on each side and kneel on the floor.
    2. Now place the barbell on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.
    3. Slowly roll the barbell straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.
    4. After a second pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.

Caution: This exercise is for advanced level athletes only. It is also not advised for people with lower back problems or hernias.

Variations: If you are really advanced you can perform the exercise without the knees bent.

 

 

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

 

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