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🌟Kellie.Koszyk🌟 (@kelliekgfit) Instagram Profile Photo

kelliekgfit

🌟Kellie.Koszyk🌟

▪️Fitness ▪️Nutrition ▪️Healthy cooking and recipes ▪️Motivation ▪️Lifestyle ▪️View my IG Stories Wife 💍👫 3 sons 👶🏻👶🏻👶🏻🐶🐶

http://youtu.be/p0e0n8JAk4w

🌟Kellie.Koszyk🌟 (@kelliekgfit) Instagram photos and videos

List of Instagram medias taken by 🌟Kellie.Koszyk🌟 (@kelliekgfit)

Your not me and I’m not you ! Be your own Rockstar ⭐️ Separate the two ! ▪️ When it comes to anything in life, the above statement applies to everyone and everything ! ▪️ So many lose their identity in the process, lose sight of what they originally set out to do. ▪️ What my goals and insights are, will be completely different than yours always and vice versa. ▪️ Especially in health, fitness, and nutrition, we may have similarities but we will never have the exact same destination. ▪️ I’ve spoken to so many that say I wish I could do this like you, or I want to have arms like you, or I’m going to train like you ! ▪️ Stop 🛑 the madness ! Look, feel, train, exercise, and create a nutrition menu that works for you ! ▪️ Your not a puppet your a person, dial in and start getting to know yourself on the above items. ▪️ Point is this, every single one of us are different, our bodies respond differently to certain foods we eat, certain exercises, how we process thoughts, and the list is endless. ▪️ There’s so many amazing people on here that have endless talents, skills, incredible physiques that I respect and admire ! ▪️ That’s just it, don’t obsess and compare yourself to anyone or anything! ▪️ Watch, learn, take notes if you have to but don’t stare and compare BE YOU! ▪️ Focus on yourself, your goals, what you can and will do !! Happy Friday everyone !! • • • • •

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Wide Grip Push UPS ! Gotta love those body weight exercises cause I sure do ! ▪️ Just like my pull-ups, push ups are in my weekly rotation 3 to 4 times a week! ▪️ I really like doing the wide grip wide leg pushups to absolutely 🎯 target and destroy my chest muscles with this move. ▪️ Using the wider grip forces my chest muscles into overdrive and my biceps ! ▪️ My goal is a slow and controlled move, with a pause and squeeze at the top of the push up. Really squeeze those glutes and keep that core tight and engaged. ▪️ I want a good quality range of motion here, nice and easy ! I’m not concerned with a ton of reps on these, I want quality over quantity! ▪️ I can’t express enough how fantastic body weight movements are and need to be incorporated into your routine ! ▪️ 3 sets 10 to 15 reps Enjoy !! • • • • •

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Food Choices ! It’s comes down to you ! Here’s an awesome 😎 dish I prepared this weekend from food prep ! ▪️ Chicken 🐓 and squash spaghetti 🍝! Swipe left ⬅️ to see this lovely 😊 dish up close and personal ! ▪️ Let’s recap, I love to cook, I have been food prepping for years, I make it simple, healthy, quick and easy ! ▪️ I always cook 👩‍🍳 my food and try it out myself before sharing it with all of you lovely peeps ! ▪️ Spaghetti squash is one of those dishes you can have numerous combinations of ingredients! It’s sweet and tender and just delicious 😋! ▪️ Squash is packed with fiber, beta carotene, and folate to name a few ! Here’s my method below 👇🏻 1️⃣Grilled chicken breast ( cooked in food prep ) 2️⃣1 to 2 spaghetti squash ( cut in half, spoon out seeds ) 3️⃣Rub organic avocado 🥑 oil on outside of squash 4️⃣Sprinkle salt, pepper, dash of brown sugar on inside of squash 5️⃣Cover with foil, cook @ 350 in oven for 45 to 60 minutes 6️⃣Remove squash from oven, scrape out with fork 7️⃣Chop up chicken, cherry tomatoes 🍅 add to squash 8️⃣Sprinkle with lemon 🍋 pepper • • • • •

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When in the middle of nature we flex 💪! Whew!! So after a killer am workout session this am I hit the trails and put some miles on these legs. ▪️ I truly love 💕 walking the trails out where I live and taking in all that nature provides. ▪️ I took my 3 sons with me and it was great family quality time, and seeking out frogs 🐸 and 🐛 bugs. ▪️ Fitness goes beyond the gym and weights, being outdoors and getting exercise at the same time is a real treat ! ▪️ I had my 3 handsome studs, the sun 🌞, fresh air, 🦅 birds, and nothing but beautiful scenery at my fingertips ! ▪️ It truly is the small simple elements of life that are important! Don’t forget or overlook them ! Happy 😃 flex Friday everyone ! Have a safe and blessed weekend 💕💯 • • • • •

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Let’s plank it !! Planks are hands down my favorite go to ab blaster !! ▪️ Lots of different ways to do them, arms straight out are the most challenging for me ! ▪️ I’m 5 ft 11 inches tall so doing these with my arms extended really adds an extra level of intensity to my core, holding all of this height up! ▪️ I try to get down as low as I can, while keeping my arms and back straight and in alignment. ▪️ Head to toe, your upper body, core, and lower body are feeling this blaster! ▪️ Head down, core tucked in tight, I try to hold this position for 60 to 90 seconds. ▪️ Planks get the job done and are one of the most effective core drills that work for me. ▪️ 5 sets hold 60 to 90 seconds • • • • •

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Relax guys, there just muscles 💪! The humorous perception of having them and the silly 😜 comments that I hear 👂! ▪️ I bet you can beat me at arm wrestling, how much can you bench? ▪️ I saw your biceps from across the room, have you ever measured your biceps ? ▪️ Oh silly, silly, immature and insecure 😟children, shame on YOU! ▪️ Here’s a news flash, muscles are beautiful, muscles are feminine, and sorry mine are bigger than yours ! ▪️ To all you lovely ladies with muscles out there, be proud, you’ve worked hard and earned every rip, shred, and definition in that body. ▪️ Hold your head high and keep bringing the gains !! ▪️ I feel sexy, I feel strong, I feel confident, I feel unstoppable 🛑 ▪️ Just remember, anytime anyone tries to drag you down, especially for having a great physique that you’ve worked your ass off for day in and day out, that’s nothing but jealousy and insecurity on their end. ▪️ Step on and over them like an insect 🕷! Keep moving full steam ahead and be proud of what you can do, will do and continue to do ! ▪️ Hold your head high and keep being you, doing you, and bettering yourself. ▪️ Stay healthy, be healthy, and have a great week 💕💕💕 • • • • •

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Healthy is SEXY! Hands down! For me, living and being healthy makes me feel better now 🆚 20 years ago ! ▪️ The physical outside shell 🐚 is only a small reflection of being healthy ! The true magic for me, is what’s going on internally within my body and mind. ▪️ My energy levels are off of the charts, I’m relaxed 😌, more confident, sleep better, no physical ailments, my mind is sharper, overall a happier person. ▪️ We can agree to disagree on this subject until the sun 🌞 comes up ! Being healthy starts from WITHIN, and will reveal itself on the outside. ▪️ Super clean 🧼 nutrition that’s healthy and fresh, regular exercise that keeps your body moving, moderation in everything we do ! ▪️ It doesn’t matter how many degrees or certifications you have, if you don’t apply basic principles to your health and fitness you’ll get no where fast. ▪️ If you put garbage 🗑 in your body, that’s exactly what you’ll get out of it. Stick to the basics, things that work Specifically for you and no one else. ▪️ I want my body to perform it’s best, for as long as it can, be nice too it, treat it right! ▪️ When you FEEL good, it changes your whole external appearance and approach to most things !! ▪️ Keep being healthy sexy people and have a safe and wonderful weekend 💕Kellie ! • • • • •

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Simple and Perfect 👌! Just like the Kiss 💋 statement keep it that way ! ▪️ What do you fuel up with before your workouts ? ▪️ Some people like to fast before a 🏋️‍♀️ workout, or have a protein bar or shake, or pre workout mix. ▪️ For me, I def need a little ⛽️ in the tank to have a killer workout session and lift weights. ▪️ I’m old school, just a great cup of coffee ☕️ and little bowl of oatmeal with some fruit 🍉 and I’m ready to sling weights ! ▪️ I’ll do fasted cardio with my runs, but definitely have to have a little substance in my belly for the weights. ▪️ Here’s what’s in my bowl below 👇🏻 1️⃣1/4 cup all natural quick oats 2️⃣Splash of Non Dairy Almond 3️⃣Sprinkle of organic granola 4️⃣Organic Strawberries 🍓 5️⃣Organic Blueberries • • • • •

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I’m a creature of habit !! Are you ? Hope everyone had a wonderful extended Memorial Day weekend ! ▪️ I truly enjoyed myself, had quality family time at the pool 🏊 with my kiddos, enjoyed a few drinks and delicious food, sunshine, 🌞good ole relaxation! ▪️ I’m absolutely 1000 percent a creature of habit, especially with my workouts and training schedule ! I was chomping at the bit to get back too it this am and I went full throttle. ▪️ I took off an extra day from training yesterday and went into the gym raring to go ! ▪️ With an extra day off than normal, I start getting fidgety 😬, I feel all out of sorts, and need to get my gym fix ! ▪️ Who else is like me in this capacity? The ole saying, it’s nice to get a break, but definitely feels great 👍 to get back too it !! Back to business babes !! Have a great week • • • • •

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K E E P I T S U P E R S I M P L E ▪️ The Kiss statement ! What is it ? What am I talking about ? ▪️ It means exactly what it reads, keep it simple, less is more, don’t over complicate things. ▪️ Funny how certain statements can resonate within us like this one did me. ▪️ True story, many, many years ago I had a great Corporate job and had to take my technical training classes to get my certifications on a regular basis. ▪️ One of the instructors 👨‍🏫 would always refer to apply the kiss method as we were learning new software programs. ▪️ It always stuck with me and truly can be applied to most things in life. Family, kids, education, career, relationships, marriage, finances, nutrition, health and fitness !! ▪️ I keep all of the above as simple as I can, keep it basic, use the methods that I know will work long term. ▪️ Funny thing is, the fancier you try to get or be, more obstacles present them selves. Before you know it, your more frustrated and have more fires 🔥 to put than when you started. ▪️ I’m all about simplicity, I want my life and all the things in it to run like a well oiled machine. So I do the above, I’m chiseling away at my goals daily, but keeping it super simple in the process. ▪️ Have a fantastic Friday and weekend everyone !!💕💯💕 • • • • •

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Just grab a Pepper and dig right in ! Food Prep meals ! I truly love 💕 getting in the kitchen and cooking !Stuffed grilled chicken Poivron Peppers with brown rice. ▪️ Some people love it and some people hate it ! Like anything in life it’s what you make it ! ▪️ If you struggle with keeping your nutrition on tract, stop complaining and do something about it ! ▪️ Think ahead, plan out foods that you like, make a list, go to the store and make it happen. ▪️ Quit reaching for the chips, and cookies 🍪 and start reaching for the fruits 🍉 and vegetables 🌽 ▪️ I’ve been food prepping for years, I take a few hours on the weekend and cook up batches of my staple foods ! All week long I mix and match, healthy meals that save me a ton of time. ▪️ Swipe ➡️and see the food prep in action ! Here’s what’s on my plate below 👇🏻 ▪️ 1️⃣Skinless boneless chicken ( cooked in oven 350 for 1.5 hours) 2️⃣3 Organic Poivron peppers 🌶 (cut off stalk remove seeds) 3️⃣Organic avocado 🥑 oil ( rub on peppers ) 4️⃣Brown rice ( boil on stovetop ) 5️⃣BBQ sauce ( flavoring for chicken 🐔) 6️⃣Lemon pepper for seasoning on rice 7️⃣Place peppers in oven, cover with foil and bake for 30 minutes • • • • •

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I’M GUILTY!! Body weight exercises! ▪️ True statement, I used to think 🤔 body weight exercises were easy UNTIL I started doing them myself ! ▪️ The ole saying, don’t knock it until you’ve tried it 🖐 hands down is the truth! ▪️ I started incorporating any and all body weight exercises into my routine years back, and love 💕 it. ▪️ Pushups, pull-ups, dips, planks, endless choices and combinations! ▪️ Here above I just grabbed a stepper and got busy going up and down one hand at a time. ▪️ My upper, middle, lower core engaged, whole upper body was getting blasted and on fire 🔥! ▪️ This is a super effective way to cross train your body and take your physique and endurance to another level. ▪️ Change it up, keep it different, make your body guess and work for it ! • • • • •

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Reinvent Yourself and defy the odds ! Time stands still for no one, it never stops, it never slows down. ▪️ Don’t just settle and accept the deck of cards 🎴 that’s been dealt to you, do something with them ! ▪️ Create that full house in your hand 🖐, lay those cards down and show not only yourself, but everyone else what you can and will do. ▪️ As I’ve gotten older I’ve done all of the above, I’ve changed, modified, improved, enhanced my state of mind, nutrition, physique, workout regime. ▪️ Reinvention is just that, taking what you already have and making it better! ▪️ I’m 48 years old with 3 young boys, a 9 year old son and a set of 5 year old TWIN boys ! ▪️ I CAN do it, I WILL do it, I AM doing it and so can you ! Strive to achieve the best for yourself ! YOU deserve it ! Happy Friday Everyone have a safe and blessed weekend ! • • • • •

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We lift weights 🏋️‍♀️ but first we eat an oatmeal bowl ! So this is my morning go to breakfast 🥞! What are your favorite toppers ? ▪️ My oatmeal bowls are always different with a combination of delicious 😋 fruits, chia seeds, nuts. ▪️ I use it all Bananas 🍌 blueberries, raspberries, strawberries 🍓 granola, blackberries, 🍎 apples, cinnamon, raw almonds to name a few of my fave toppers ! It’s packed with vitamins and minerals, antioxidants! ▪️ Like anything else in life, exercise, life, change it up ! Get creative ! You have the choice to spice it up ! ▪️ The oatmeal bowl is perfect to get me fueled up for my intense am workout session ! ▪️ Oatmeal is so underestimated and stamped with Boring !! That is so NOT true! ▪️ I guarantee once you add these delicious toppers you’ll have a change of heart ♥️ Here’s what’s in my bowl below 👇🏻 1️⃣All natural oats 2️⃣NON Dairy almond 3️⃣Organic 🍌 banana, blueberry, and blackberries 4️⃣Drizzle of organic chia seeds • • • • •

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Booty nonsense ! Let’s talk about it ! Where do I even begin? ▪️ My life and workouts do not revolve around my booty, my hump, my backside, or rump. ▪️ I love a nice hump, who doesn’t? Toned, firm, and most IMPORTANTLY a hump that’s in proportion with my physique and build. ▪️ If I can accomplish all of the above ☝️then It’s a win win for me. ▪️ We see it day in and day out, the obsession, the ridiculous workouts, workout gadgets, all the unhealthy diets, surgeries and the list goes on. ▪️ Don’t get sucked in or fooled by them, your butt is a muscle, train it just like you do all of the others. ▪️ Be proud of your tush, it’s yours, it’s unique, you can shape and sculpt it with proper exercises, nutrition and hard work 😓! ▪️ Happy hump day everyone ! • • • • •

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Pull-ups ! I do them both ways assisted and non assisted. Hands down, these are one exercise that truly made a significant overall change to my upper body. ▪️ My upper body strength, endurance, muscle tone responded pretty quickly to these. Once I was able to build my upper body strength using the assisted machine, I was able to do them unassisted. ▪️ Either way is a fantastic upper body blaster and shredder ! With the assisted pull-ups, I can really go slow, and get that squeeze in my back and more reps. ▪️ Unassisted, less reps but using my real body weight, by far are more difficult so I alternate between the two ! ▪️ I truly have a love ❤️/ Hate relationship with pull-ups, some days I really enjoy them and others not so much. ▪️ I add these into my exercise routine 4 days a week, feel the burn, and I love 💕 it !! • • • • •

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A hamster 🐹 on a wheel ! Running round and round never getting off ! ▪️ What do I mean by this ? Doing the same things over and over, getting bored 😐, losing our excitement and drive, feeling a sense of lack luster. ▪️ It’s called life, it happens, with our relationships, our jobs, education, what we eat, our gym workouts ! ▪️ So for me since I spend two hours a day in the gym, 5 days a week it’s crucial I keep things fresh and different as well as my nutrition ! ▪️ It happens to us all, we are by nature creatures of habit BUT everyone has highs and lows when it comes to all of the above. ▪️ This is where it’s crucial to constantly keep your gym workouts different so your body never gets comfortable or your mindset. ▪️ Below is what got me off of that hamster wheel 👇🏻 1️⃣Cross train on a regular basis, keep your body guessing, implement all methods of training, weights, CrossFit, HIIT, resistance. 2️⃣Change up cardio, run, sprint, cycle, climb stairs, swim 3️⃣Keep nutrition clean, add different fruits, vegetables, proteins to your menu. 4️⃣Take your workouts outdoors, grab your dumbbells and bands, and get busy. 5️⃣Modify your workout times if you can, go earlier or later. ▪️ At the end of the day, change is a necessity to facilitate growth, to move forward. Break the cycle and get off of that wheel. Have a great weekend everyone 💯💯💕💕 • • • • •

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Establish a good relationship with the foods you eat ! Think about it, what types of food we put into our bodies can be fantastic, pretty good, or not so great 😀 ▪️ When you make good food choices, we feel our best, energetic, satisfied, our bodies perform better. They are packed with essential vitamins, minerals and nutrients! ▪️ I love too cook and eat healthy, this is a meal I prepared from food prep this past weekend ! ▪️ Here’s what’s on my plate below 👇🏻 1️⃣Skinless boneless chicken 🐓 ( cooked in oven from food prep ) 2️⃣Organic corn 🌽 3️⃣Organic Broccoli 🥦 4️⃣Avocado oil 5️⃣Fresh organic lemon 🍋 6️⃣On stovetop add vegetables 🌶 and sauté in pan 7️⃣Slice lemon 🍋 and squeeze over plate • • • • •

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