Instagram @Qnhikohle

I’ve been practicing mindfulness with my new photography hobby. I’ve found myself getting lost in nature, noticing every rustle the wind makes, the scurry of squirrels, rabbits and other creatures... the buzz, hops and flutters of insects and Ive felt so grounded. The more I look, the more I notice. When I’m out with my camera, my mind is calm—- no flurry of “what if”, “i should have”, or other negative thoughts... just peace. If you care to follow my photography journey, checkout @staynfocusimages 📷 Happy Saturday! .
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#staynfocus #staynfocusimages #canonrebelsl2 #canon #canonphotography #photography #photographer #macrophotos #naturephotography #nature #macrophotography #ilovenature #macrophotographylove #focus #aperture #parkphotography #mindfulness #goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #mindful #blackgirlmagic  #fitsporation  #bestself  #ifbbfigurepro  #ifbbpro #peace Dinner for the family the other night and recipe idea for you. Chicken stuffed with fresh basil, mozzarella and sundried tomato pesto, along with sweet potatoes (air fryer roasted) and Bok Choy sautéed with roasted garlic. 👍🏾👍🏾🥬🍠🍗.
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#goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness #recipes #cooking #stuffedchicken #stuffedchickenbreast #instafood #recipeideas #bokchoy #sweetpotato #quickdinner 😂😂 repost @wake.slay.repeat .
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#goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness #snacks #instafunny #gymhumor #fitnesshumor #lol #gymmeme #memesdaily #funnytextposts #meme Super Official IFBB Pro Status ✨✨ I’m excited for so many things this year ❤️.
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#goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness #probodybuilder #ifbbprocard #procard #contestprep #prodebut #professionalbodybuilder Sometimes I don’t have on gym clothes 😆 #fbf to last Friday for my favorite photographer, @ja_quayan ‘s wedding! So happy for you and Toya 😍😍😍🤴🏾👸🏽 .
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#goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #motd #ootd #wedding #love #family #friends #fashionista #glam ❤️ self love and acceptance takes time. We are all a work in progress. .
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#goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness #selfcare #selflove #selfacceptance #selfappreciation #selfesteem #qotd #workinprogess #fridayquotes I like alternating between close grip pull downs and wide grip pull downs. Here I’m doing seated close grip pull downs. Both cable pull down seats were taken when I started (this was my 3rd set) so I decided to sit on the floor. 😜.
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For more workout / cooking videos, with step by step instructions, meal plans or workout plans, discounts and more, click the link in my bio. 💥 Also, @bodybyakuafitness and I have launched our 4 week full body workout— Your Better Body - Full Body Max Burn. To learn more and get a free preview click the link in my bio.

#goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness #backday #videooftheday #videos  #latpulldowns #rhomboids #reardelts #latissimusdorsi #pulldowns #pullday A message. 😘 .
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#goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness #inspiration #motivation #success #smallsteps #encouragement #npcuniverse2019 #optimism #message The bigger and wider my back is, the smaller my waist looks! 😅💁🏾‍♀️#perspective #rowrowrowyourboat .
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#goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness #backday #bentoverrow #smithmachineworkout #smithmachine #wideback #latspread #flexfriday

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Fit Girl Nikki, LLC | Dumbbell Shoulder Press
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Blog

Dumbbell Shoulder Press

 

  1. While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.
  2. Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
  3. Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
  4. Now, exhale and push the dumbbells upward until they touch at the top.
  5. Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
  6. Repeat for the recommended amount of repetitions.

Variations: You can perform the exercise standing or sitting on a regular flat bench. For people with lower back problems, the version described is the recommended one.

 

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

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