10 MIN ⏰ WORKOUT FOR BUSY PEOPLE! TAG A FRIEND ♥️ Everyone has time for this! 🔥20 sec of each exercise. 🔥Rest 10 sec btw exercises 🔥4 rounds of this circuit 🔥No equipment, no excuses. 🔥You can do this anywhere: home, the beach, your office, in front of the TV. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Get my 12 week home and 12 week gym program via the link in my bio! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ PS. 🎧 New Podcast on what's the best portion size for weight loss & how social situations impact our eating! Link in stories and Instagram highlights. Or search Just Get Fit with Nikki on Apple, Spotify, Google Play, etc. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ TAG A BUSY FRIEND. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #justgetfitworkout #cardioworkouts #hiitcircuit #tabataworkout #tabatatraining #hiitmax #circuits #athomeworkouts #homeexercises #homeworkouts_4u #outdoorworkout #outdoorworkouts #hawaii #waikiki #outdoorworkouts #portioncontrol #portionfix #portiondistortion #noequipmentworkout #noequipmentworkouts
Agree 👍 or disagree 👎: BAD relationships kill your spirit & self worth! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Now, how's your relationship with food? 🤔 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Are you successfully trying to break "bad" habits around food? 🔸cut back on sugar 🔸drink more water 🔸get in more protein or vegetables ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Ask yourself what NEW HABIT have you been practicing? The best way to break an old habit is to create a new one! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It's taken me a good amount of time to create new✨ habits around food. 🔸what I eat 🔸why I snack 🔸how much I eat 🔸how I feel after eating 🔸why I reach for food 🔸what I prioritize at meals ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This shit takes time! So if you're off to a rocky start, STOP and remember just how long you've been doing what you're trying to change! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you've been having dessert after dinner everyday for 3 years, it's likely going to take a week to make a shift! It doesn't mean you're a failure, it means that has become a habit, and you can absolutely establish a new one! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #nutritioncoach #nutritioncoaching #balanedeating #cleaneating #quickandhealthy#ditchthediet #weightlosscoach #weightlosscommunity #intuitiveeating #flexibleeating #intermittentfasting #healthyeating #barcelona #fitfood #weightloss #mealplan #paleo #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #flexibledieting #iifym #instahealth #snackideas #healthyliving #healthylifestyle
Hi all you cool cats 🐅 & kittens 🐯! Haha Who watched it? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ GLUTE 🍑focused workout! All you need is a mini band! TAG A FRIEND! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ PS. The sale to access to my workout program ends today! Link in bio. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❌VOTE❌ what do you want to see next week? 🅰️No Equipment Tabata workout 🅱️ Dumbbell workout I’ll msg you when I post what you vote for 🥳 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔹3 sets of 15-20 reps 🔸Standing kickbacks 🔸Pulse squats 🔸Monster walk 🔸Lateral walk 🔸Jump squats 🔸In & Outs 🔸Glute bridges ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In case you didn’t know, I have a home & gym workout program! Link in bio for more info. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #resistancebandsvideos #resistancebandstraining #resistantbands #miniband #resistancetraining #resistancebands #resistancebandsworkout #bandworkouts #bandworkout #bandexercises #theraband #therabandworkout #therabands #hometraining #minibands #homeworkouts_4u #athomeworkoutvideos #noequipment #fullbodyworkouts
Cheers 🥳 to Friday! Things I like: bikini weather, Crocs & sunshine! Things I dislike: the 3 mosquito bites on my butt 😅 does that mean I have a juicy 🍑? 🤣 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Now, LET'S CELEBRATE your efforts this week! It's easy to get down on ourselves & feel like we're not doing enough. So pls, be kind to yourself! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tell me one (or more) thing you're proud of this week! ⬇️ I want to celebrate with you!!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I'm proud I got 4 workouts in this week and took a guilt free rest day when I needed it! 🙌 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ PS. My super 🔥🔥SALE 🔥🔥is on for 24 hours! Don't miss your chance to join the fit fam and access my workout programs, macro calculation tutorial, nutrition tips, recipes and more! Feel free to DM me with questions 😉 . . . . ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #nutritioncoaching #macrocoach #caloriesincaloriesout #caloriecount #caloriecountinguk #weightlosstipsforwomen #calorietracking #weightlosstip #nutritiontip #iifym #macrocounting #bingeeating #bingeeatingdisorderrecovery #bingeeatingrecovery #weightlosssuccess #weightlossjournal #fatlossdiet #fatlossworkout #fatlossplan #fatlossdiets #healthpodcast #fatlosstips #fatlosshelp #fatlosscoach #nutritiontips #nutritiontip #fatlosscoach #diettips #iifymweightloss #vancityfitness #caloriecounter
The biggest transformation people don't see is how I've improved my relationship with food. Gone are the days of: ❌dieting year round ❌fearing certain foods or food groups ❌gone are the feelings of restricting ❌gone are the binges ❌letting the scale have me doubt my worth ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It is possible! Let me help you! Swipe right to see last night's dinner! 🍔🍟 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you're looking to improve your relationship with food 🍉, workout 💦 at home 🏠 or the gym🏋️, take advantage of my SUPER SALE which is on for another 48 hours. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Link in bio to learn more. Don't wait, prices go up ⬆️ this weekend! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Put your questions below of DM me ♥️. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #nutritioncoaching #macrocoach #caloriesincaloriesout #caloriecount #caloriecountinguk #weightlosstipsforwomen #calorietracking #weightlosstip #nutritiontip #iifym #macrocounting #bingeeating #bingeeatingdisorderrecovery #bingeeatingrecovery #weightlosssuccess #weightlossjournal #fatlossdiet #fatlossworkout #fatlossplan #fatlossdiets #healthpodcast #fatlosstips #fatlosshelp #fatlosscoach #nutritiontips #nutritiontip #fatlosscoach #diettips #iifymweightloss #vancityfitness #caloriecounter
Want to get stronger? Feel more confident? Improve your body composition? Let me help you! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Don't know where to start? I've been where you are! Take advantage of my 3 day SUPER SALE (link in bio 🔥) & get access to: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅My 12 week home program with full length workouts, exercise videos & photos (how I'm actually training now!) ✅My 12 week gym program with exercise videos & photos ✅Learn to calculate your macros/calories ✅Learn to include foods you LOVE without fear ✅Meal plan samples ✅Over 200 recipes ✅Full length workouts ✅Live weekly workouts ✅My private Facebook Group ✅Members only nutrition videos ✅Next month I'll also be adding a second HOME workout program! 🔥🔥🔥All of this for LESS THAN $48 or $3.99 a month 🔥🔥🔥 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Swipe right ➡️ to see what people are saying! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I know it can be scary to sign up to something new. You're scared you might fail. You're scared you might give up. STOP THINKING LIKE THAT! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Instead, think, what if you succeed? 🙌 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What if you improved your relationship with food, got stronger & felt more confident in your skin?🤗 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Aren't those things worth doing something a bit scary? 💯 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Join my fit fam and stop trying to tackle your health & fitness goals alone. We are STRONGER together! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔥 LINK IN BIO 🔥 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ PRICES GO UP ⬆️ This weekend! Don't miss your chance! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❓Questions? Let me know below or DM me! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #StrongerWithNikki #bodycomposition #homeworkoutprogram #transofmationtuesday #screwthescale #bodyconfidence #athomeworkouts #athomeworkout #homeworkouts_4u #athomeworkoutvideos #noequipment #hometraining #fullbodyworkouts #lowerbodyworkouts
Leg day Finisher 🔥 & a reminder to STOP relying on "MOTIVATION" to do your workouts!! . You're literally lying to yourself if you think you're always going to be motivated! No one is always motivated. . People get sensitive and hurt, when I say shit that hits close to home, but the truth is, you need to be stronger than your excuses. . I get it, you're busy, you're tired, you're juggling a lot! But that attitude when it comes to working out & life, will only get you so far. . The most successful people in life aren't relying on motivation to get shit done. They're planning for success. When I have no will power to do something I ask myself, "what can I do"? I'd rather compromise and get something done, then sit around feeling sorry for myself and accomplishing nothing. . YOU are in control of your life. YOU are in control of what you CHOOSE to do. The reality is, this isn't you vs. me, or you vs. your neighbor. You NOT working out DOES NOT impact me, it impacts YOU. YOUR health, YOUR mental well being, YOUR energy levels. Make your choice. You might say, doing nothing today is exactly what I need to do today. That's fine! There’s nothing wrong with that! Don't feel guilty if that's your choice. But own it. Make it a CHOICE, not your circumstance. . If you can't do X, what can you do? . You don't have to agree with me, but if you don't, ask yourself WHY? If this hits close to home, ask yourself WHY? . Be greater than your excuses. It's not about perfection, it's about showing up for yourself! . Workout: circuit style 🔸3 rounds of this circuit 🔸30 sec of each exercise 🔸minimal rest between exercises . . #legday #legdayfinisher #noequipmentworkout #minimalequipment #bodyweight #legworkout #homeworkout #quads #hamstrings #calfs #quarantine #buildmuscle #gains #fatburn #hometraining #homelegworkout #legdayworkout #outdoorworkout #vancityfit #gluteworkout #gluteexercises #strongerwithnikki #justgetfitworkout #homeworkouts_4u #athomeworkoutvideos #noequipment #healthpodcast #fullbodyworkouts #lowerbodyworkouts
My thighs touch when I walk, and this doesn’t need “fixing”, thank you very much.✌🏼The end. ❤️ . . . . #bodypositive #selflove #vancityfit #bikinibody #bodypositivity #bodypositivemovement #screwthescale #strongiabeautiful #strongerwithnikki #vancity #vancitybloggers #vancityvibe #nutritioncoaching #iifym #vancouverblogger #yvr #vancouver #vancouverisawesome #vancitybuzz #curiocityvancouver #cellulite #cellulitetreatment #bodypostive #bodypositivefitness #realbodies
Chocolate 🍫 Chip Mug Cake only 267 cals. Save this recipe post! I used @womensbest Iso Whey! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I want to know your fav mug cake topping? 🤤 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔸1 tsp. (5 ml) coconut oil 🔸3 Tbsp. (45 g) flour 🔸1 Tbsp. (15 g) chocolate whey 🔸3 Tbsp. (45 ml) unsweetened almond milk or milk of your choice 🔸¼ tsp. (1.2 ml) baking powder 🔸1 tsp. (5 ml) cocoa powder 🔸¼ tsp. (1.2 ml) stevia (you can add more depending on your sweet tooth) 🔸1 Tbsp. (15 g) dark chocolate chips 267 cals: 11F/31C/16P ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1. Put the coconut oil in a coffee mug. Microwave for 30-40 seconds or until the oil is melted. 2. Then, add the remaining ingredients into the mug. 3. Mix everything together with a fork. 4. Microwave for 50-60 seconds. Then, let your cake cool down for 2-3 minutes while you clean up. 5. Enjoy with your favourite toppings like: whipped cream, coconut whipped cream, jam, pureed fruit, nut butter or ice cream. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #womensbest #proteinpacked #mugcake #mugcakefit #mugcakes #mugcakerecipe #mugcakemonday #mugcakelove #iifym #fitcake #chocolatecake #chocolatemugcake #healthydessert #healthyrecipe #muffintime #sweetnsnack #iifymwomen #iifymgirls #proteinshake #proteinpowder #proteinrecipes #proteinrich #proteinbreakfast #proteinpowder #proteinshakes #healthynutrition #almondmilk
Happy Mother’s Day to all you amazing mamas ❤️! My mom & I put together this upper body workout for you 🥰. She’s been doing all my zoom workouts for the past couple of weeks and she’s getting so strong! I love her concentration face, so cute! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Are you doing anything special with your mom or your kids today (near or far)? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❤️hammer curls ❤️shoulder press ❤️bicep curls ❤️front raises ❤️side raises ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’m wearing @ryderwear new seamless collection (code NIKKI10 to save). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #teamryderwear #ryderwear #outdoorworkout #dumbbellpress #upperbodyworkout #dumbbells #armworkout #hammercurls #bicepcurls #seamlessleggings #workoutforwomen #resistancetraining #dumbbellworkouts #dumbbellworkout #homedumbbellworkout #strongerwithnikki #justgetfitworkout #hometraining #homeworkouts_4u #athomeworkoutvideos #dumbbell #dumbbellworkout #upperbodyexercise
GLUTE 🍑focused workout! All you need is a mini band! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Who wants my chocolate chip mug cake recipe! Comment “ME!” below ⬇️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s perfect for chocolate 🍫 cravings! Under 300 cals & 16 g of protein! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔹3 sets of 15-25 reps 🔸Banded Cha chas 🔸Lateral leg lifts 🔸Banded squats 🔸Supine from hands hip abduction 🔸Lateral banded walks 🔸Banded lateral plank taps ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In case you didn’t know, I have a home & gym workout program! Link in bio for more info ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #resistancebandsvideos #resistancebandstraining #resistantbands #miniband #resistancetraining #resistancebands #resistancebandsworkout #bandworkouts #bandworkout #bandexercises #theraband #therabandworkout #therabands #hometraining #minibands #homeworkouts_4u #athomeworkoutvideos #noequipment #fullbodyworkouts
I've got cellulite & unflattering angles like everyone else. Also, I changed out my bathing suit today because the first one made me second guess my worth. Instead of letting that ruin my day and dwelling on it, I put something on that made me feel good. Nothing drastic, no extra workout or skipping pizza tonight. I made the mindful choice to speak positively about my body and think about all the shit it accomplish this week. 🤗 I'm CHOOSING to be proud instead of CHOOSING to be critical. ♥️ . In case you need a little reminder, you're beautiful just the way you are! . . . . #bodypositive #selflove #vancityfit #bikinibody #bodypositivity #bodypositivemovement #screwthescale #strongiabeautiful #strongerwithnikki #vancity #vancitybloggers #vancityvibe #nutritioncoaching #iifym #vancouverblogger #yvr #vancouver #vancouverisawesome #vancitybuzz #curiocityvancouver #cellulite #cellulitetreatment #bodypostive #bodypositivefitness #realbodies
It's Friday, in case ya didn't know! 😘 This means leg day🦵 & pizza 🍕 in our house. Also, I've spent more time in the backyard in the last 2 months than I have in the 5 years we've lived here! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What kind of workout do you want tomorrow? VOTE by commenting the number 1, 2 or 3 ⬇️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣Mini band workout 2️⃣Dumbbell workout 3️⃣No equipment glute 🍑 workout *Pls 🙏 take a second to comment the letter below and I'll msg you when I post what you're interested in ♥️. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Also, it's going get up to 29 C/84 F this weekend 🌞🔆😎👙!! How's the weather where you are? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Wearing @ryderwear Collide collection in side medium code NIKKI10 to save! . . . . ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #teamryderwear #ryderwear #outdoorworkout #renegaderows #upperbodyworkout #tricepkickbacks #gluteworkout #gluteexercises #glutebridge #dumbbelldeadlifts #bootyworkout #resistancetraining #dumbbellworkouts #dumbbellworkout #homedumbbellworkout #strongerwithnikki #justgetfitworkout #hometraining #homeworkouts_4u #athomeworkoutvideos #noequipment #healthpodcast #fullbodyworkouts
Being HEALTHY doesn't mean everything is going to look good on you. Do you have any go to brands that always make you feel confident & beautiful? . Remember, healthy looks different on each of us. It means different sizes, shapes and weights and this is okay! . Stop trying to shrink your body to make it fit everything. It won't. . PS. New podcast 🎧 - did you miss your chance to start exercising? Link in stories & podcast highlights. . Love you girls! XO Nikki
Today I convinced myself to run 10k 🥳. It wasn’t my plan, I only decided this after my first 3k. To say it was brutal would be an understatement. I’m not a runner, it’s literally my second run of the year. It took me 65 min. Not that fast, but you know what?I’m fuckin proud of myself. What I love about fitness is that it’s me vs. me. . Also, I love how working out regularly, and doing my home tabata workouts has allowed me to stay fit enough to run a 10k without training. . What did you work out today? . PS. It’s not too late to join my home workout program (link in bio)! . . . #vancouver #vancity #vancouverrunners #vancityfit #strongerwithnikki #homeworkouts #runninglife #10krun #cardio🏃
A couple years ago you could find me mindlessly shoving food into my mouth during my Netflix & chill time. It didn't matter if I'd just eaten dinner, or was still full, I'd find something to snack on. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I can't even count the number of times I've stood in front of the open fridge trying to figure out want I should eat...even though, I wasn't really hungry. The crazy thing is, I didn't reazlize I was doing these things! 🔸Eating out of boredom 🔸Eating because I was stressed 🔸Eating because it was TV time ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The 3 words ⬆️ that have helped me eliminate 95% of my mindless/habitual/emotional/boredom eating and maintain my weight with ease! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you find this helpful, check out my 🎧 Podcast, "Just Get Fit With Nikki" on Apple Podcast, Spotify, Google Play and more ♥️. There are also links in my Podcast highlight at the top of my feed. . . . . #bingeeatingrecovery #bingeeating #bingeeatingdisorderrecovery #cravings #cravingsatisfied #foodcravings #dealingwithcravings #diettips #nutritiontips #nutritioncoaching #nutritiontip #eatingdisorderrecovery #fatlosstips #weightlossjourney #disorderedeating #bodydismorphia #disorderedeatingrecovery #nutritionpodcast #healthpodcast #fatlosstips #fatlosshelp #fatlosscoach #nutritioncoaching #weightlosstipsforwomen #weightlosstip #diettips #nutritiontips #fatlosscoach #vancityfitness