Workouts Category

I Run My Body 365 Challenge #IRMB365 – May1st-May7th

Hey Goal Diggers! I have the privilege of being a featured coach for the I Run My Body 365 Challenge!! My goal is to help motivate you to do something healthy everyday! During the week of May 1st through May 7th I will be sharing healthy exercises , meals and snacks… much more than I […]

Read More

Compound Exercises

What are compound exercises? The short answer: Compound exercises are movements that involve multiple muscles and joints. Regardless of your primary fitness goal (weight loss, muscle gain, performance etc), compound exercises should make up the majority of your workout. Isolation exercises (exercises that involve only one joint/muscle group) do have their place in training and […]

Read More

Glute Sculpting Squat Variations

In addition to traditional primary lifts like weighted back squats and dead-lifts, I like to include auxiliary exercises to my leg days to target the glutes and hamstrings especially since I compete in the bikini division of the NPC. I have posted some other fun glute exercises before like Hip Thrusters and Hovering Hip Abduction and thought […]

Read More

Fashionable Fitness

I’ve been working on something for a few months now and it’s finally ready for the world! Have you ever wanted something so much that when you could not find it in stores you decide to make it yourself? Well that’s exactly what happened with me. Personally, I have found some cute, motivational fitness/casual apparel however many […]

Read More

Diversify Your Leg Routine

I posted this image on my InstaGram account (follow me) and thought I would share it here too!! It seems a lot of focus is placed on squats to build, shape and sculpt the legs and booty. Squats are great however there is more to a good leg/glute work out than squats alone. Another thing […]

Read More

Seated Cable Curls

Suns out; guns out! This gym gem I picked up from my coach. I’ve shared it on social media before but not here! There are so many variations of bicep curls however this has easily become one of my favorites. Instructions: Find the Low Row cable apparatus (switch out handle to straight bar). Grip bar, […]

Read More

Disclaimer

I am a certified personal trainer, fitness nutrition specialist and licensed esthetician (skin care professional), however the suggestions, workouts and recipes I post may not be right for you. Please speak with a medical professional before making any changes to your current routine. ❤ Nikki

Read More

Hip Thrusters

Hey Guys! Happy Friday! So yea… it’s not hump day but I definitely wanted to share another one of my favorite glute exercises which in my opinion targets the glutes (more specifically gluteus maximus) way more effectively than squats. Introducing, HIP THRUSTERS Disclaimer: You may look a little crazy in the gym but who cares, […]

Read More

Dead Lifts x¿x

Hi all 🙂 I wanted to share another one of my favorite exercises…. the dead lift. If you are limited in your amount of time in the gym and you are capable I would definitely suggest that you add this into your routine. This compound exercise involves several muscle groups (lower back, glutes, hamstrings, quads, […]

Read More

Hovering Hip Abduction!!

Sup guys!? 🙂 Thought I’d share one of my favorite glute exercises in honor of hump day!! Lol Introducing… The hovering hip abduction!! Most gyms have this machine and if you’re lucky it faces a wall lol here we go… Step 1 Get in there! Step 2 Choose a heavy weight! I find you can […]

Read More