Train & Eat Healthy with Coach Simeon

Here’s an upper body kettlebell workout designed to be suitable for all levels, from beginners to advanced. The workout will include modifications for each level, allowing individuals to adjust the intensity based on their fitness level.

• Jumping Jacks: 1 minute
• Arm Circles: 30 seconds each direction
• Shoulder Taps: 1 minute
• Dynamic Stretching: 2 minutes

Beginner:

• Stand with feet shoulder-width apart.
• Hold a kettlebell in one hand at shoulder height, palm facing forward.
• Press the kettlebell overhead until your arm is fully extended.
• Lower back to starting position.
• Perform 8-10 reps per arm.

Intermediate:

• Perform the same exercise but increase the reps to 12-15.

Advanced:

• Perform the exercise with both kettlebells simultaneously, 10-12 reps.

Beginner:

• Stand with feet shoulder-width apart, holding a kettlebell in one hand.
• Bend forward at the hips, keeping your back straight and core engaged.
• Pull the kettlebell towards your hip, squeezing your shoulder blade.
• Lower the kettlebell back down.
• Perform 10-12 reps per arm.

Intermediate:

• Increase the reps to 12-15.

Advanced:

• Perform the exercise with a kettlebell in each hand, alternating arms, 10-12 reps per arm.

Beginner:

• Lie on your back with knees bent and feet flat on the floor.
• Hold a kettlebell in each hand with arms extended above your chest.
• Lower the kettlebells until your elbows touch the floor.
• Press back up to starting position.
• Perform 10-12 reps.

Intermediate:

• Increase the reps to 12-15.

Advanced:

• Perform the exercise with your feet elevated on a bench, 10-12 reps.

Beginner:

• Stand with feet shoulder-width apart, holding a kettlebell with both hands in front of your thighs.
• Pull the kettlebell up towards your chin, keeping elbows higher than wrists.
• Lower the kettlebell back down.
• Perform 8-10 reps.

Intermediate:

• Increase the reps to 12-15.

Advanced:

• Perform the exercise with a kettlebell in each hand, 10-12 reps.

Beginner:

• Stand with feet shoulder-width apart, holding a kettlebell by the horns.
• Circle the kettlebell around your head in one direction, keeping your core engaged.
• Complete the circle back to the starting position.
• Perform 6-8 reps in one direction, then switch and repeat.

Intermediate:

• Increase the reps to 8-10.

Advanced:

• Use a heavier kettlebell and perform 10-12 reps in each direction.

Beginner:

• Stand with feet shoulder-width apart, holding a kettlebell by the horns behind your head.
• Extend your arms to lift the kettlebell overhead.
• Lower the kettlebell back behind your head.
• Perform 8-10 reps.

Intermediate:

• Increase the reps to 12-15.

Advanced:

• Perform the exercise seated on a bench, increasing the reps to 15-20.

1. Child's Pose: 1 minute

• Kneel on the floor, sit back on your heels, and stretch your arms forward. Hold this pose to stretch your back.

2. Cat-Cow Stretch: 1 minute

• Start on all fours. Arch your back (cat pose), then drop your belly and lift your head and tailbone (cow pose).

3. Seated Forward Bend: 1 minute

• Sit with legs extended, reach forward towards your toes. Hold this position to stretch your hamstrings and lower back.

4. Seated Spinal Twist: 1 minute per side

• Sit with legs extended, bend your right knee and place your foot on the outside of your left thigh. Twist your torso to the right, placing your left elbow on the outside of your right knee. Switch sides.

• Focus on Form: Proper form is essential to avoid injury and ensure you're targeting the right muscles.
• Modify as Needed: Adjust the weight and number of reps based on your fitness level. Use lighter weights or no weights if necessary.
• Stay Hydrated: Drink water before, during, and after your workout.
• Listen to Your Body: If any exercise causes discomfort or pain, stop and modify the exercise or take a rest.

This core-focused dumbbell workout is designed to be adaptable for all fitness levels, helping you build strength and stability in your core muscles. 

Enjoy your workout!

Here’s a healthy keto dinner recipe featuring turkey and vegetables

• 1 lb ground turkey
• 2 tablespoons olive oil
• 1 medium zucchini, chopped
• 1 medium bell pepper, chopped
• 1 cup broccoli florets
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 cup cherry tomatoes, halved
• 1/2 cup shredded cheese (cheddar, mozzarella, or your choice)
• 1 teaspoon Italian seasoning
• Salt and pepper to taste
• Fresh parsley or basil for garnish (optional)

Instructions:

Prepare the Ingredients:

• Chop the zucchini, bell pepper, broccoli, and onion.
• Mince the garlic.
• Halve the cherry tomatoes.

Cook the Ground Turkey:

• Heat 1 tablespoon of olive oil in a large skillet over medium-high heat.
• Add the ground turkey, breaking it up with a spatula as it cooks.
• Cook until the turkey is browned and cooked through, about 5-7 minutes.
• Season with salt and pepper to taste.
• Remove the turkey from the skillet and set it aside.

Sauté the Vegetables:

• In the same skillet, add the remaining 1 tablespoon of olive oil.
• Add the chopped onion and minced garlic, sautéing until the onion becomes translucent, about 2-3 minutes.
• Add the chopped zucchini, bell pepper, and broccoli.
• Season with Italian seasoning, salt, and pepper.
• Cook the vegetables until they are tender but still crisp, about 5-7 minutes.

Combine Turkey and Vegetables:

• Return the cooked ground turkey to the skillet.
• Add the cherry tomatoes and stir everything together.
• Cook for an additional 2-3 minutes until everything is heated through.

Add Cheese:

• Sprinkle the shredded cheese over the top of the skillet.
• Cover the skillet and let the cheese melt, about 2 minutes.

Serve:

• Garnish with fresh parsley or basil if desired.
• Serve hot and enjoy your healthy keto turkey and vegetable dinner!

This dish is not only delicious and satisfying but also packed with protein and low-carb vegetables, making it perfect for a keto diet. 

Enjoy!