nicolerichardsx nicolerichardsx

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N I C O L E 🌺  πŸ‡¦πŸ‡Ί aussie πŸ’˜ in love with Tristen Cortes 🌱 vegan 🌟 @ehplabs_ausnz ⚑️ @ryderwear β€˜nicrich10’

Such an amazing weekend with amazing people! 🌟 Thank you @ehplabs_ausnz for the opportunity, I can’t wait to see what the future holds with #TeamEHP ! Love you guysss πŸ’œ

take me back 😭 ...day 1 of 2 at the Brisbane @ausfitnessshow with #TeamEHP done and dusted πŸ™ˆβœ¨ who’s coming tomorrow?! πŸ€ͺ see you there πŸ˜‰πŸŒΈπŸ’• ps. leggings are the new @ryderwear element collection! dc: ’nicrich10’ xx β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
#health #fitness #fit #fitnessmodel #model #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #healthy #active #strong #motivation #determination #lifestyle #poweredbyplants #goals #cleaneating #fitthick #exercise #bootygainz #bootybuilding #like4like #gluteworkout #legworkout

looking for tasty af protein that’ll support the πŸ‘ gainz?? I gotchuu πŸ™ŒπŸΌ look no further than my go-to post workout @blessedprotein 🌱 it’s vegan, soy free, gluten free, & has 25g protein per scoop! ✨ salted caramel is my fav at the moment 🀀 #feelblessed #thankmelater β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
#health #fitness #fit #fitnessmodel #model #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #healthy #active #strong #motivation #determination #lifestyle #poweredbyplants #goals #cleaneating #fitthick #exercise #bootygainz #bootybuilding #like4like #gluteworkout

HEY yes I am alive πŸ‘‹πŸΌ I haven’t posted in the past month because I’ve been cherishing my time with my man while I can πŸ’• I’m back on a ✈️ home to Australia πŸ‡¦πŸ‡Ί tomorrow night and I’m both devastated to leave, and determined to get back on track & smash some new goals βœ…

On another note.. ✨COME MEET ME✨ at the @ausfitnessshow in Brisbane next weekend! I’ll be with #TeamEHP at the @ehplabs & @blessedprotein booth 😜

I’m also in looovve with the new @ryderwear element collection!! I’m wearing the charcoal Flex leggings, they’re super comfy & made of the nicest soft material πŸ˜»πŸ™πŸΌ don’t forget my code β€˜nicrich10’ to save $$ next time you shop xx β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
#health #fitness #fit #fitnessmodel #model #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #healthy #active #strong #motivation #determination #lifestyle #poweredbyplants #goals #cleaneating #fitthick #exercise #bootygainz #bootybuilding #like4like #legworkout #gluteworkout

picnics with my lover πŸ’•

so happy with my results with @billionaireteethwhitening ! 🀩
the active ingredient ⚑️ in their products is used by dentists to effectively whiten your pearly whites & not just remove stains (like most teeth whitening products) πŸ™ŒπŸΌβœ¨ so affordable & easy to use in the comfort of your own home + no sensitivity! πŸ™ˆ use the code β€˜sparkle83’ for πŸ’Έ off your order! πŸ’•

If you want better results, make better choices πŸ’ͺ🏽✨ dm me for personalised training & nutrition plans πŸ“©πŸ’•
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#health #fitness #fit #fitnessmodel #model #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #healthy #active #strong #motivation #determination #lifestyle #poweredbyplants #goals #cleaneating #fitthick #exercise #bootygainz #bootybuilding #like4like #legworkout #gluteworkout #instahealth

✨WHAT I EAT IN A DAY!βœ¨πŸ‰πŸŒπŸ₯
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For a few months I’ve been eating in a caloric surplus ⬆️ (more calories than I burn) in combination with weight training to gain muscle and strength πŸ‘ Unfortunately it can be difficult to do so without putting on a little body fat at the same time, so I’ve decided to decrease my calories and put myself into a caloric deficit ⬇️ (less than I burn), to decrease my overall body fat πŸ”₯ To maintain muscle mass while burning fat I will be doing fasted LISS cardio (such as a long walk in the morning on an empty stomach) and HIIT when in a fed state (such as sprint intervals πŸƒπŸ½β€β™€οΈ), on top of my normal weight training.
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This is my current meal plan, made according to my personal macros:
πŸ“BREAKFAST - mixed berries, banana, spinach & vitasoy calciplus soy milk smoothie πŸ₯¦LUNCH - chickpea, black bean & veg curry with rice & quinoa 🍍SNACKS - mango, pineapple, kale & coconut water smoothie, kiwi fruit, protein balls (recipe on my profile!)
🍌PRE WORKOUT - buckwheat porridge made with soy milk & banana
πŸ₯•POST WORKOUT - @blessedprotein shake + bowl of spinach with sweet potato, pumpkin, purple carrot, pea shoots, mung beans, sauerkraut, crispy tofu, rice & quinoa, capsicum, squeeze of lime + sprinkle of hemp seeds & nutritional yeast
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Want your own meal plan personalised to your goals, requirements, likes & dislikes? Send me a DM πŸ“© and I’ll be happy to help πŸ’•
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#health #fitness #fit #fitnessmodel #model #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #healthy #active #strong #motivation #determination #lifestyle #poweredbyplants #goals #cleaneating #fitthick #exercise #bootygainz #bootybuilding #like4like #legworkout #gluteworkout #instahealth

try this triple set for a serious hammies & πŸ‘ burn πŸ”₯πŸ”₯ choose a weight that challenges you! You should really struggle on the last rep πŸ‹πŸ½β€β™€οΈ
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PRONE LEG CURLS - 10 reps - it’s important to focus on your mind-muscle connection here!
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DUMBBELL RDLs - 12 reps - keep your chin tucked to maintain a neutral spine & flat back, keep the weight close to you throughout the entire movement, hinging at the hips & feeling a stretch through the hamstrings, with only a slight bend at the knees (don’t lock out). Drive through your heels!
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HYPEREXTENSIONS - 15 reps - rounded back to help isolate the glutes & take the pressure off your lower back. Focus on only using your glutes to bring yourself up!
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REPEAT x3!
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Outfit: the @ryderwear scrunch bum varsity leggings (super flattering btw) & chrome sports bra ✨ use my code β€˜nicrich10’ for a discount on your next purchase πŸ’•
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#health #fitness #fit #fitnessmodel #model #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #healthy #active #strong #motivation #determination #lifestyle #poweredbyplants #goals #cleaneating #fitthick #exercise #bootygainz #bootybuilding #like4like #legworkout #gluteworkout #instahealth

MY FAV MACRO-FRIENDLY SNACK 😻😻 @blessedprotein balls! I find these perfect for a quick sweet treat to fight cravings, plus they’re full of energy⚑️ so good as a pre-workout snack too πŸ™ŒπŸΌ
Here’s how to make them:

1 scoop your fav @blessedprotein 🌱 (I used salted caramel 🀀)
100g dates
1/2 cup raw cashews
50g oats
1 tbsp chia seeds
30g @macr0mike PB+ with water

Add all ingredients to a food processor & blend until well combined. Roll the mixture into bite sized balls & freeze for 30 minutes. Store in the freezer. You’ll have to stop yourself from eating all of them at once 😹 Makes 20, each ball contains 3.2g protein, 6.6g carbs, 2.4g fat πŸ’ͺ🏽 perfect for the πŸ‘ gainz 😜
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#health #fitness #fit #fitnessmodel #model #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #healthy #active #strong #motivation #determination #lifestyle #poweredbyplants #goals #cleaneating #fitthick #exercise #bootygainz #bootybuilding #like4like #legworkout #gluteworkout #instahealth

I’m happiest when I’m with you πŸ’— counting down the next 3 weeks until I finally get to see my handsome man, long distance has been hard as f*ck but I’m forever grateful that you’ve stuck with me because there’s nobody else I’d do it with! You are my πŸŒπŸ’• I love you x

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