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kelliekgfit

🌟Kellie.Koszyk🌟

Married Proud Mom of 3 sons ▪️Fitness ▪️Nutrition ▪️Healthy cooking and recipes ▪️Motivation ▪️Lifestyle ▪️View my IG Stories

https://mshealthandfitness.com/2019/kellie-koszyk

kelliekoszyk@yahoo.com

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Stepping up my Plank Game ! Planks, planks, and more planks ! ▪️ One of my main staple core exercises that I love 💕 to do ! ▪️ The weighted straight arm plank with 25lb plate on my lower back. I’m always looking to improve my progress and challenge my self ! ▪️ I’m not concerned with what anyone else is doing in the gym, I focus on what I’m doing and reaching my goals ! ▪️ The last time I did a video on these about a month ago, I was using a 10lb weighted plate. I’ve been steadily working on these about 3 times a week consistently. ▪️ Like anything, when you commit and consistently work on something, results will come. ▪️ Be patient, give your time to adjust, and build up strength and endurance no matter your doing ! ▪️ My core was getting blasted with the extra 15lb increase as well my whole upper and arms. ▪️ Planks have truly been one of the most effective core exercises and have given me my best results yet. ▪️ There’s a variety of plank exercises, you can do them with just your weight, or add weights into the exercise. ▪️ Choose a weight that is comfortable and safe for you, get out of your comfort zone and try them ! ▪️ 3 sets Hold 20 to 30 seconds ▪️ Change it up, try new things and you may surprise yourself ! • • • • •

A fresh cup of brewed coffee, peanut 🥜 butter, cinnon and bananas 🍌!!! Omg 😲 a delicious 😋 and heavenly breakfast combination! ▪️ Swipe ◀️left to see how easy this is to put together in the morning! ▪️ So typically my AM pre workout staple breakfast 🥞 is oatmeal with a variety of different fresh fruits 🍎. ▪️ But, I must admit, once I changed it up to these lovely 😊 mouth 👄 watering, simple ingredients I’m hooked ! ▪️ Plus this easy snack is packed with protein, magnesium, zinc, B6, Vitin C to ne a few. ▪️ Bananas 🍌 give you energy, aid in digestion and help with gastrointestinal issues as well and so much more ! ▪️ I can tell a huge difference in my AM gym workouts and overall performance with this breakfast ! ▪️ All you need is 4 simple ingredients below 👇🏻 1️⃣1 Carb Balance Wheat 🌾 Tortilla 2️⃣ Spread thin layer of Natural Crey peanut 🥜 butter on tortilla 3️⃣1 small Banana 🍌 chopped 4️⃣Cinnon 5️⃣Heat for 15 seconds in microwave • • • • •

Friday fiction and FACTS! There will always be chatter from the peanut gallery in the background! ▪️ You have two choices, you can listen 👂 too it, or you can tune it out and keep motoring forward, and getting the job done. I choose option 2️⃣. ▪️ The only peanut 🥜 gallery I listen to is my own chatter, I know who I and what I’m capable of. ▪️ I’ve always heard the following below 👇🏻 1️⃣Fiction: When you hit 40 your figure has a mind of its own, you’ll lose it. ▪️ 2️⃣Facts: I’m 48 and in the best of my life ! ▪️ 3️⃣Fiction: Once you have kids, it’s over, your will never be the se! ▪️ 4️⃣Facts: I’m a Mom of 3 young boys, 10 year old son, and a set of 5 year old twin boys. My physique is better now then before I had children. ▪️ 5️⃣Fiction: Enjoy 😉 being active now while your in your prime, it won’t last. ▪️ 6️⃣Facts: Everyone’s is different, and responds differently to age, genetics, weight loss, weight gain, childbirth, exercise, and the list goes on ! ▪️ These are just a few exples of how everyone is different, and responds differently to all of the above ! ▪️ I refuse to believe, or settle for any of it, we all have choices in life and which ones we want to take or choose ! ▪️ Trust me, believe in yourself, and you’ll be surprised at what you can do and are capable of ! ▪️ Happy flex Friday my friends, believe in yourself, put the work in, don’t give up, stay hungry and keep reaching those goals 👍🙌🏻💯💕💋 • • • • •

What’s your favorite summertime snack ? One of mine is these old school Bomb 💣 Pops!! ▪️ Wow do these bring back memories !!! I still love 💕 them till today ! Whenever we heard the ice cream 🍦 truck we went crazy and we’re waiting on him at curbside ! ▪️ It’s super hot 🥵 our here in Texas where I live and these are super cool, super refreshing and delicious 😋! I love ❤️ them and so do my kiddos. ▪️ Life is too short to enjoy 😉 the simple things and foods or snacks we all enjoy ! ▪️ As hard as I workout out every day, I can assure you I’m going to treat myself to 2 or 3 of these wonderful treats. ▪️ Ice cream, lemonade, slushees, yogurt 🍦 whatever your go to summertime snack is enjoy 😊! Tell me what your favorites are !!! • • • • •

Water 💦 workout with my 5 year old twin boys Hunter and Brennan ! ▪️ I love too swim Laps, and have been swimming consistently for 15 years ! ▪️ On the weekends, in between swimming laps I love 💕 too include my twin sons in the mix to kick my workouts into full throttle. ▪️ So with these two studs on my back, adds about 120 lbs, and makes doing walking lunges under water 💦 way more challenging!! ▪️ Whew !! talk about a calorie and head to toe workout and calorie burner 🥵🥵🥵 ▪️ I’m having a blast and so are they ! And creating memories all in one. ▪️ Swimming is fantastic, it builds endurance, muscle strength, cardio vascular fitness, helps maintain a healthy heart ❤️ and lungs. ▪️ It tones my muscles, keeps my heart rate up and takes a lot of the impact off of my and ligaments. ▪️ These boys are fantastic swimmers, my husband and I taught them early when they were babies !! ▪️ Teach them young, make it fun, such an excellent experience and workout for everyone ! • • • • •

Focus! We all can be challenged in this area at some point or another ! ▪️ No one is immune to it, not me or even you reading this! ▪️ Whether your trying to lose weight, establish a career, a healthier lifestyle, start or finish school, recover from an injury, and so on. ▪️ Life in general can consume us, a family, bills, relationships, day to day hustle and bustle. ▪️ I’m married, I have 3 young sons, life is crazy, trying too juggle it all, I’d be full of it if I said it wasn’t. It’s very hard on many levels. ▪️ I’m on the go 24 x7, there’s always something going on, I’m in the car 🚘 driving here and there, it never stops! 3 young boys constantly arguing and fighting ! ▪️ Sounds familiar doesn’t it ? Don’t beat yourself up ! It’s life and no one has a perfect one. ▪️ So what do we do ? You have to find your therapy whatever it is ! Reading, drawing, building something, exercise, cooking, bird watching ! ▪️ My therapy is hands down the gym and working out ! I’ve said it a million times, find what makes you happy 😃 and take that time for yourself. It’s important and you need and deserve it! ▪️ It’s my happy place, keeps me grounded, not only physically but most importantly emotionally! Have a great start of the week everyone. • • • • •

Love ❤️ it or hate Cardio ? I absolutely 1000 percent 💕cardio! I’ve always loved it and have always incorporated into my gym routine daily !! ▪️ I’m a runner 🏃‍♀️, spin bike rider, outdoor rider, swimmer, revolving stairs, rowing machine I do them all! ▪️ For me personally, cardio is a must and so important on many levels, it truly keeps many things in check for me. ▪️ Cardio keeps my conditioned and helps facilitate my success in muscle development, lung capacity, helps burn calories, spikes heart rate and metabolism, makes my heart strong just to name a few ! ▪️ All my long distance runs and swims allow me to perform at my best performance levels as well made my endurance levels insane ! ▪️ Whether you love or hate it, do it or don’t do it is strictly up too you! ▪️ With all winning combinations, nutrition, weight training, cardio, cross training, I’ve totally reshaped my from head to toe ! ▪️ Find what works best for you !! There’s nothing better than fogging those mirrors up in the spin bike room ! ▪️ Here I’m doing drills in and out of the saddle, hovering over the seat, sweating all them toxins out !! ▪️ My workouts and physique would not be on the level it is without cardio involved ! ▪️ Choose the path you want to take ! I choose challenging my mind and , staying as active as I can for as long as I can. ▪️ I’m getting older, but my feels and looks better now in my late 40s with 3 young sons than when I was in my early 20s with no kids ! ▪️ Have a great Thursday everyone and keep kicking butt! • • • • •

No shame in this woman’s game ! I’m proud, dam proud ! It’s been a wild 😜 and crazy ride ! ▪️ A few days ago marked the end of my journey in the Ms. Health and Fitness contest! ▪️ I finished 2nd in my group in the wildcard round, it was truly a mixture of emotions on so many levels for me ! ▪️ It was a lot of hard work, fun, scary, silly, aggravating, frustrating all in one ! ▪️ I’m proud I got as far as I did, no professional pics or photo shoots, and I’m not sponsored by anyone or company ! ▪️ Just a 48 year old woman with 3 young sons, and a fierce passion for health and fitness on every level ! ▪️ I held my own with women half my age until the end, until I was eliminated💕 ▪️ In the end, I’m truly happy I let my good friend talk me into this contest, it was a fantastic experience! ▪️ I learned so many things about my self, and human nature in general through it all ! I believe in myself just like all of you out there should! ▪️ I’m hungry, I want more, my fire 🔥 burns 🥵 hotter than ever! Not everyone that wins is a winner, not everyone that loses deserves to lose. ▪️ I want to thank each and everyone of you that supported me, 🗳 voted for me, ran me in your ig stories nonstop! ▪️ I was truly touched emotionally, and it was such a positive and empowering feeling to have my forces behind me through it all 💕 ▪️ One thing that will stay the same, I will keep kicking and taking names, it’s in my nature ! Remember age doesn’t defy you ! • • • •

What’s your favorite gym accessory and why ? For me it’s the tricep rope pulldown machine attachment ! Why ? Extreme versatility! ▪️ I use this for so many of my gym exercises, it’s truly amazing how much you can do with this ! ▪️ Abs, back, biceps, triceps, hamstrings, legs, chest, shoulders a head to toe perfect attachment to use. ▪️ You can adjust your hands and grip in multiple places with it depending on what muscle group your working. ▪️ It’s the one accessory that always being used and high in demand at my gym, someone always has it. ▪️ Perfect for push and pull exercises, or squeeze and hold movements! Have a great week my friends! • • • • •

Happy Friday everyone !!! Coco and I still need your help !! ▪️ We made it to the Wildcard round for the Ms. Health and Fitness contest !! I was currently in 1st place, bumped to 2 now the wild card round is on ! ▪️ A big shoutout to everyone that has been supporting me and voting to get us here!! Voting starts in 5 minutes!! Help coco and I get there fit fam !! ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️ Click on link in my bio ! Let’s do this !! • • • • •

Food 🥘 Prep ! Cooking in bulk ! Don’t be afraid or shy away from cooking your meals ahead of time ! ▪️ I love 💕 to cook, but my time is limited with an extremely busy household and 3 young kids ! ▪️ Don’t overthink it, or make it complex ! It’s food not a Betty Crocker cooking contest. ▪️ I do most of my cooking and food prep on the weekends and mix and match my meals throughout the week. I upload all my food prep on the weekends in my ig stories. ▪️ I cook my chicken 🐓 in a crockpot, in the oven or grill it outside. From there, I can add my sides and veggies 🌽 and make multiple meals and lunches for the week. ▪️ Last night I threw this together, easy, breezy, fresh, delicious 😋 in the oven. Swipe ◀️left to see the magic unfold and finished product ! Here’s my ingredients below 👇🏻 ▪️ 1️⃣2 lbs skinless boneless chicken cubed 2️⃣Mini poivron peppers 🌶 diced 3️⃣Mini red potatoes 🥔 diced 4️⃣Pepper 5️⃣BBQ sauce 6️⃣Cook at 350 in oven for 1.5 hours cover with foil • • • • •

Train smart with common sense! One thing I’ve learned as I’ve gotten older is to use my brain 🧠 in the gym not my ego! ▪️ I can’t reiterate this enough, if it doesn’t feel right, then it probably isn’t ! ▪️ Believe me, I train hard, I lift heavy, I push it to the limits, work those muscles till failure, but I also apply common sense into this equation. ▪️ Not every exercise is meant for heavy or excessive weight depending on what your doing. Here I’m just doing some shoulders raises, nice and easy, slow and controlled. ▪️ I’m not using heavy weight, nor do I need to, form is key 🔑 here. Believe my shoulders are definitely feeling these high rep burners. ▪️ Why risk injuring yourself ? Why waste your time ? Is it worth not being able to work out at all ? ▪️ I truly love 💕 working out, and refuse to potentially injure myself or jeopardize lifting to heavy with bad form because I think I’m Wonder Woman. ▪️ Keep it safe, train smart, be smart about your training, and let the gains and magic begin. 4 x10 to 15 Reps shoulder raises ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️ Please keep voting to advance me to next round @mshealthandfitness click on link in my bio http://mshealthandfitness.com/2019/kellie-koszyk • • • • •

Big Tex knows how to flex! Yep, we know how to flex out here in Texas ! ▪️ As hard as I train, all of the hours everyday at the gym, sweat sessions, miles and miles of running and lifting weights 🏋️‍♀️ its all worth it ! ▪️ I want more, I crave more, I continue to learn more, it’s a healthy addiction that continually needs to be fed. ▪️ Most people won’t understand, they will scratch their heads and ponder why do you torture yourself? ▪️ But all of you out there that have the eye 👁 of the tiger 🐅 understand!! ▪️ I truly found myself through health and fitness on so many levels, it far exceeds my physical appearance. ▪️ The exterior is just a bonus, the real magic happened in my mind and set my soul on fire 🔥 ! ▪️ I just don’t see it, I can feel it ! It’s a very powerful and empowering feeling that has truly become a huge part of my life and lifestyle. ▪️ Most people won’t get you, it’s not about them, it’s about you, doing what you love, doing what makes you happy 😊!Have a safe and wonderful weekend! ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️ Please continue to vote for me ! Link in my bio https://mshealthandfitness.com/2019/kellie-koszyk @mshealthandfitness @mshealthandfitness19 • • • • •

All roads lead somewhere ! One step at a time, day by day ! ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️ Super excited we made it to the top 5 ! Thankyou to everyone for your continued support and votes ! Please continue to vote to keep your fitness gal advancing in this competition! Keep voting & sharing link in bio and stories ! I Truly touched by all of you and your support !💕💕💕 • • • • •

Spider 🕷 curls on Incline Bench 🧨 Biceps and veins will get lit 🔥 up on this bicep finisher. ▪️ This is truly one of my staple bicep exercises that I incorporate a few times a week into my routine. ▪️ It’s all you, all biceps, solid isolation perfecting those peaks. ▪️ Slow, controlled movement with a killer squeeze at the top, my veins and biceps feel like they are going to explode. ▪️ The pump you get from these is absolutely insane and feels so amazing. ▪️ Heavy weight is not required on these, I’m using a 40lb weighted bar and it was intense. ▪️ I prefer using the incline bench on these 🆚 the preacher curl for a few reasons. ▪️ Feet in place, straddle the bench, chest down forces all of my upper weight down. ▪️ Check out the crazy vein action going on in my right arm towards the end. ▪️ 3 X10 to 12 reps. Use weight that feels comfortable to you. ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️ Please keep voting to advance me to Round 5 in the@mshealthandfitness contest click on link in my bio https://mshealthandfitness.com/2019/kellie-Koszyk @mshealthandfitness @mshealthandfitness19 • • • • • builder

The face of change! Rewind or fast forward little over a year. ▪️ My smile 😃 is different, the way I think is different, my mind and thought process is different, my attitude and confidence level is different. ▪️ Even what I eat, my workouts, motivation are all different now versus then. ▪️ Go back and look at pictures of yourself, posts you’ve put out here on the gram, and you’ll see a face of change. ▪️ It’s truly amazing to see where you were and started, and what your doing in the present isn’t it ? ▪️ One thing I can say for most of us on here, we’ve changed and have progressed from where we’ve started ! ▪️ No matter how big or small, I’m doing and taking on more, putting myself out there than I ever imagined. ▪️ Amist these gambles, taking chances, making yourself uncomfortable, insecure, vulnerable, all the mixed emotions. ▪️ Through it all, you find out just how amazing, bad and capable you are! ▪️ You find yourself, a clarity surfaces, you discover inner strength you never knew existed ! ▪️ Embrace it, enjoy it, celebrate it, it all starts with us, within us and we decide how far we want to go with it ! Have a great week everyone ! ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️ A continued thanks for the support and votes 🗳 for @mshealthandfitness go to my link on my bio and vote https://mshealthandfitness.com/2019/kellie-Koszyk • • • • •

Meet my top motivators !! My 3 sons, Ayden 9, my TWINS Brennan and Hunter 5. ▪️ Value your mental and physical health as much as you value your family! ▪️ My passion for health and fitness far exceeds myself, I’m laying the early foundation and importance for my 3 sons to learn and follow. ▪️ I truly love to inspire and motivate anyone and everyone on living a healthy life no matter what age you are ! Believe and have faith in yourself ! ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️ Thankyou to everyone for helping me advance to the next level of the @mshealthandfitness contest !!! Please continue to shatter and vote 🗳 link is in my bio https://mshealthandfitness.com/2019/kellie.koszyk @mshealthandfitness @mshealthandfitness2019 . .

Try my light and delightful lettuce 🥬 wraps!! ▪️ It’s no secret I LOVE 💕 to cook, as well as crushing weights in the GYM! ▪️ Swipe ⬅️Left to see how this magic unfolded !! ▪️ I truly enjoy 😉 everything about health and fitness, first and foremost my nutrition! ▪️ Nutrition is key 🔑 hands down, all day every day. I work my tail off in the gym, so I’m going to fuel ⛽️ my with the vitamins, and healthy foods it’s requires to perform it’s best. ▪️ This dish I prepared from food prep over the weekend ! One of my faves ! ▪️ Light, healthy, sweet, crunchy and down right delicious 😋! Here’s my ingredients below 👇🏻 ▪️ 1️⃣Grilled chicken 🐓 from food prep shredded 2️⃣Romaine lettuce 🥬 leaves 3️⃣Sangria Tomatoes 🍅 4️⃣Organic corn 🌽 5️⃣Pineapples 6️⃣One small organic 🥑 avocado 7️⃣side of honey 🍯 mustard • • • • • # ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️ Please continue to vote 🗳 for the @mshealthandfitness @mshealthandfitness19 click on link in my bio https://mshealthandfitness.com/2019/kellie-koszyk

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