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 | unilateral lat pull downs
lat, pulldowns, back day, single arm, one arm, iso lateral
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Blog

Single Arm Lat Pull Downs – Two Variations

Variation 1 – Cable

  1. Select an appropriate weight on the weight stack.
  2. Sit or kneel with one side of of your body facing the machine. Grasp the handle with the hand furthest away from the machine. This is your starting position.
  3. Pull the handle down, squeezing your elbow to your side as you flex the elbow.
  4. Pause at the bottom of the motion, and then slowly return the handle to the starting position.
  5. For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked.
  6. Perform recommended repetitions, turn and face the opposite direction and repeat exercise on other arm.

 

Variation 2 – Hammer Strength Machine (starts at :30)

  1. Load an appropriate weight on the machine.
  2. Sit with one side of of your body facing the machine. Grasp the handle with the hand furthest away from the machine. This is your starting position.
  3. Pull the handle down, squeezing your elbow to your side as you flex the elbow.
  4. Pause at the bottom of the motion, and then slowly return the handle to the starting position.
  5. For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked.
  6. Perform recommended repetitions, turn and face the opposite direction and repeat exercise on other arm.

 

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

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