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Nakwan Monteith

@___nakwan

231

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Fitness • Lifestyle 💗
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If you’re looking to strengthen the area around your bra line, don’t skip this exercise. 🔥Single-arm cable pulldowns target the lats, upper back, and rear shoulders while helping create more definition through the back.✨ Save this for your next workout. by @___nakwan

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38

a month ago

I remember when I first heard of creatine I was honestly a little scared. As women, we hear so much about bloating or whether it’s actually good for us. But creatine is one of the most researched supplements out there, and it’s safe for women.What I learned over time is that bloating usually comes from inconsistent hydration and not fueling your body properly not from creatine itself. When you’re drinking enough water and being mindful of your nutrition, creatine can actually support muscle strength, recovery, and overall performance.That’s why I personally use a creatine that also prioritizes hydration. The one I take from @1upnutrition combines creatine with hydration support, which helps me stay fueled during workouts and feel good using it consistently. If you want to try it, you can use my code NAKWANM for 20% off 🍉#1upnutrition #becomebetter by @___nakwan

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67

7 months ago

5 things I did to start losing skinny fat ⬇️1. I prioritized weight lifting 🏋🏾‍♀️ I stopped focusing only on the scale and started focusing on building muscle. I stayed consistent with my workouts, practiced progressive overload, and started pushing myself closer to failure.2. I added cardio into my routine 🏃🏾‍♀️ I didn’t go crazy with cardio, but I started incorporating things like running and the StairMaster (even just 15–20 minutes) to help with my endurance and overall fitness.3. I became more consistent with my calories + protein 🍽️I stopped guessing and started making sure I was actually hitting my daily intakes. Being in a calorie deficit only works when you’re consistent and still fueling your body properly.4. I started prioritizing fiber 🌱 This is something I seriously slept on. Especially when you’re increasing your protein, fiber is so important for digestion, keeping you full, and helping your body feel its best.5. I built habits that helped me stay consistent ✨ For me, that included things like my morning routine, drinking more water, and adding things like lemon water + apple cider vinegar into my routine. The little things added up.The biggest thing I learned: you don’t always need to get smaller. Sometimes you need to build more muscle and focus on changing your body composition.If you feel like you’re stuck in that “in-between” stage, I hope this helps 🤍 by @___nakwan

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12

4 days ago

5 habits I changed to lose body fat 👇🏽The biggest change wasn’t a “fat-burning” supplement or a secret workout it was becoming more intentional with my daily habits.1️⃣ I started tracking my calories consistently.I stopped guessing how much I was eating and started paying attention to my portions. That alone made a huge difference.2️⃣ I prioritized PROTEIN + FIBER.I used to overlook FIBER, but it became a game changer. It helped me stay fuller for longer, supported my digestion, and made it easier to stay consistent with my nutrition.3️⃣ I trained with progressive overload.Instead of doing the same weights every week, I focused on getting stronger over time and training with intensity. That helped me build muscle while losing body fat.4️⃣ I incorporated cardio and increased my daily movement.I didn’t rely on lifting alone. Adding cardio and being more active throughout the day helped me create a routine I could stick with.5️⃣ I stayed consistent instead of chasing quick fixes.There wasn’t one magical trick that changed my body. It was the small habits I repeated day after day that made the biggest difference. by @___nakwan

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11

23 days ago

Switched up my rear delt fly form and the difference was immediate. Much better rear delt activation, improved mind-muscle connection, and less compensation from my upper traps🔥🔥 by @___nakwan

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12

25 days ago

I was so focused on a number that I didn’t realize how much progress was happening right in front of me. Looking back at these clips, I’m honestly surprised by the difference.This is your reminder not to underestimate what your body is capable of. Consistency, patience, and showing up for yourself can take you further than you think.Sometimes 10 pounds is more than enough to change everything❤️ by @___nakwan

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46

a month ago

If you’re a beginner, save this medicine ball workout for your next gym session. 💪🏽 POWERED BY @bloomsupps #bloompop #giftedbybloom ☀️🍓 by @___nakwan

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23

2 months ago

There was a time when I felt like my upper back wasn’t changing no matter what I did.What helped me the most wasn’t doing a bunch of random exercises it was staying consistent with the basics and actually challenging myself over time.These are some of the exercises that helped me build more upper back definition and strength. 💪🏽Save this for your next upper body day🔥 by @___nakwan

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17

2 months ago

I used to think more exercises meant better results on leg day… but I’ve learned that’s not always true.You don’t need a million movements to get a good lower body workout you just need effective ones and consistency.Save this for a quick and effective leg day 🍑 by @___nakwan

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27

2 months ago

For the longest time, I would hear people say “engage your back” during lat pulldowns, but I had no idea what that actually meant.I could do the movement, but I wasn’t really feeling my back working the way I was supposed to. Most of the time, I felt it more in my arms.Once I learned how to engage my lats before pulling the bar down, everything changed. I could finally feel my back working, my mind-muscle connection improved, and my back workouts became so much more effective.If you’re only feeling lat pulldowns in your arms, don’t just focus on pulling the weight down. Start by engaging your back first, then pull.Save this for your next back day 💪✨ by @___nakwan

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8

2 months ago

Lying leg raises will forever stay in my routine 😭 they humble me every time but they really help me focus on my lower belly area by @___nakwan

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28

2 months ago

Lat pushdowns used to be one of those exercises I would ALWAYS skip because I never felt them in my back 😭 my arms would take over every single time, so I thought the exercise just wasn’t for me.But once I learned to stop staying rounded and actually open my chest at the top to let my lats stretch… everything changed.The movement finally clicked, and now this has become one of my favorite back exercises 🤝🏽A few things that helped me:• open your chest as you come up• let the lats fully stretch at the top• think elbows driving down instead of pulling with your hands• keep your hands slightly outside your hips at the bottom• slow & controlled reps by @___nakwan

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24

2 months ago