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Nikki Griggs' Amazing Transformation and Workout

Find out how the bikini competitor turned her life around and fell in love with fitness.

Nikki Griggs
Chris Hayden

Chris Hayden

Train for peak physique

At the start of her fitness transformation, Griggs was running either a 5K or 10K every month. But soon she wanted a different challenge, so she signed up for her first NPC bikini competition in 2013. Since then, she’s entered 13 shows, with top-three placings in all but four of them. “I truly fell in love with the sport and the process of sculpting my ideal physique. I recently won a first place and an overall title in the figure division,” says Griggs.

Be a goal digger

Her advice to other women is, “Be a goal digger. Set SMART [Specific, Measurable, Attainable, Realistic, Time-bound] goals, and as you achieve them, set more.” She also recommends starting slowly. “If you are just starting out on your fitness journey, don’t try to change your entire life overnight. Start out with one or two goals, like eliminating sugary drinks from your diet and walking 30 minutes a day for three days. Once that is no longer a challenge, build upon that.”

How she does it: A typical shoulder workout

  • Warmup: DB External Rotation 3x12
  • DB Military Press 4x10
  • Cable/DB Front Raise 4x12
  • Cable/DB Lateral Raise 4x12 Rear-delt DB Flye 4x12
  • Barbell Upright Row 4x10

SEE ALSO: The 12 Weeks to a Competition Body Workout Plan

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