Instagram @Qnhikohle

Bok Choy is a type of Chinese cabbage and is one of my favorite vegetables. It contains vitamin A, C, and K as well as calcium, magnesium, potassium, manganese, folate, iron and more! If you’re tired of broccoli, string beans and asparagus give bok choy a try! In this video I made a quick side of bok choy to pair with my @thechickenpound  chicken! Prep Time 1 minute, Cook Time 5 minutes. You’ll need onions, garlic and olive oil to recreate this. (My secret ingredient half way through is edible argan oil from Morocco 😋) ______________________________________________________________
For more workout / cooking videos, with step by step instructions, and/or goal digger merchandise, meal plans or workout plans, discounts and more click the link in my bio.
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#heytrythis #videooftheday #videos #bokchoy Do the work. If we only did things when we felt like it, we’d never accomplish anything.
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#dothework #workhard #execute #execution Happy Monday! Have a great day!
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#happymonday #workhard #drinkwater #mindyourbusiness Such great vibes and energy yesterday at @theempowermentsocial 🙌🏾🙌🏾🙌🏾 congrats to @manifesturself @ebonycattouseevents and @tnk1914 for another successful event!!! .
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#theempowermentsocial #networking #positiveenergy #positivevibes ❤️❤️ goodnight!
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#addvalue #positivevibes #positiveenergy #goodnight Happy Flex Friday! What are you training today? 
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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 click the link in my bio.
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#heytrythis #legpress #legday #hamstrings #tbt flexing with my nephew on Mother’s Day 😆 .
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#throwback #flex #throwbackthursday Related to one of my previous posts, if you want to be successful, be consistent!
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#consistency #successful #persistence #goaldigger Saw this on the gram and had to give it a go! I’m using 8lb dumbbells here and I definitely felt the burn. I did 4 sets of these and then got right into lateral raises (with a few handstands in between). If you try these let me know what you think! 🎥 @bnicehu89 
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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 click the link in my bio.

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Fit Girl Nikki, LLC | fitness
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fitness Tag

VIDEO: FabFitFun Spring 2018 Unboxing

Hey Goal Diggers! I just received the FabFitFun box for Spring 2018! I know I know… it’s snowing on the first few days of spring! Scroll down for a video of my unboxing as well as close up photos of each item and a discount code so…

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VIDEO: FabFitFun Winter 2017 Unboxing

Hey Goal Diggers! I just received the FabFitFun box for Winter 2017! Scroll down for a video of my unboxing as well as close up photos of each item and a discount code so you can get your own; I can’t wait to try everything!! Here’s a…

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Lose Your Excuses

Hey Goal Diggers! Anyone who has ever started a diet or had a resolution to work out and lose weight or gain muscle has probably thought to themselves at one point or another this is too difficult, I can’t do this or this isn’t working….

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VIDEO: FabFitFun Fall 2017 Unboxing

Hey Goal Diggers! Scarlett and I just received the FabFitFun box for Fall 2017! Video below of my unboxing as well as close up photos of each item; I can’t wait to try everything!! Here’s a list of everything that I received: 1. TJD Knit Hat – https://thejetsetdiaries.com…

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VIDEO: FabFitFun Summer 2017 Unboxing

Hey Goal Diggers! I just received my Summer FabFitFun box! Video below of my unboxing as well as close up photos of each item; I can’t wait to try everything!!   Here’s a list of everything that I received in order of appearance:  BKR 16 oz Glass…

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VIDEO: FabFitFun Spring 2017 Unboxing

Hey Goal Diggers! I took the plunge and signed up to receive seasonal FabFitFun boxes and just received my first one for spring 2017! Video below of my unboxing as well as close up photos of each item; I can’t wait to try everything!! Here’s a…

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Muscle & Fitness HERS Feature

I am so happy to share my feature in this spring’s Muscles & Fitness HERS magazine! On stands now! Makeup: Jarel Arin – http://www.jlmakeupartistry.com/ Photography: JaQuayan (Roller Skate Photo) – http://www.jaquayan.com/ Chris Hayden (Competition Photo) – http://www.chrishaydenphoto.com/   Link to Online Article: “Setting goals is the first step…

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Detoxify Yourself

I have often been asked for my opinion on juices cleanses, detoxes, colonics etc and I have always stated that I believe that striving for good nutrition everyday  is way better than a temporary fast, cleanse or detox program or procedure. 

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LIVE Interview Tonight! Dec 16th 9PM EST

Hi All!   I have the pleasure of joining the hosts of the Renew Show tonight for a LIVE interview. I will be sharing my journey and answering your questions LIVE! I hope you are able to join me! I can’t wait!!   Tonight Dec…

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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…

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After the Off Season: 5 Tips for Success

The other day I met with my coach to discuss the plan for the next few weeks. My off season is officially over! After my last competition in November 2013 the plan for “off season” was to put on more muscle in preparation for 2014…

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Run Forrest… RUN!!

…I love that movie… (Forrest Gump) 🙂 Anyway, when I began my fitness journey in 2010, I started running, well, more like walking with seconds of running mixed in. My goal was to lose weight, eventually complete a 5K distance run and perhaps compete in…

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SHREDucation

In my last post “Against the Grain”, I spoke about the Paleolithic, Paleo, or Caveman Diet and why it makes sense to me. Essentially the Paleo diet is a clean eating approach that helps to remove guess-work on what you should or should not eat….

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Against the Grain

An Overview of Eating Clean and the Paleolithic Diet aka Paleo or Caveman Diet (Disclaimer: I post this, not to state that one method is better or more correct than another however I primarily want to highlight how important it is to make thoughtful choices…

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Goal Digger

Happy New Year!! Growing up (and still to this day), my mother always encouraged me to make plans and set goals. She says, successful people write things down. I attribute a lot of my success to being goal oriented and a planner. I was once…

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Hip Thrusters / Glute Bridges

Hey Goal Diggers! 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 Hip Thrusters also known as Glute Bridges. (Visit my Exercise Library for more videos!) Disclaimer:…

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Dead Lifts x¿x

Hi Goal Diggers 🙂 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…

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RECIPE: Meatloaf Meal Prep

Paleo Meal Prep Like a Boss Meatloaf, Cauliflower Cous Cous and Broccoli Prep Time: 20 min Cook Time: 20-25 min Servings: 6-12 You will need: 2 lbs Lean Ground Meat (I used turkey) 1 Large bunch of Cauliflower 2-3 Bunches of Broccoli 2 Eggs 1 cup diced…

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RECIPE: Frozen Banana Frosty

Looking for a quick healthy snack/dessert option?? Look no further! This recipe makes 2 servings. Please enjoy!! You will need: 2 bananas (peeled and frozen) 1 tablespoon organic [chunky] peanut butter 1/4 cup almond milk [unsweetened]   Combine all ingredients in blender and pulse until banana…

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RECIPE: Zucchini Fries

I recently visited a local farm and picked up a few things; zucchini was one of those things. Peach salsa was another thing (omg) I will have to try recreating that! Anyhoo… today I was craving french fries and I wanted a treat so I decided…

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RECIPE: Protein Pancakes

I received this recipe from my coach and it is easily one of my favorites. The variations are almost endless as you can add different fruit within the mixture or on top, you can also add protein powder for extra flavor and protein. I choose…

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