Get a two-for-one with this Chipper Cardio DIY Workout and an easy, healthy recipe: dates on a log. Yep, just like ants on a log but better. This recipe offers fiber (from the celery, almond butter, and dates), naturally-occurring sugar (from the dates), and good fats (from the almond butter). And I’m going to highlight the fiber for a moment here, because fiber is so underrated. Most of the attention goes to protein these days, but studies show most Americans, about 97% in fact, are deficient in fiber. And, the best way to increase fiber intake is to eat more plants (i.e.: vegetables, fruits, nuts, seeds, legumes, and whole grains). Increased fiber intake from such foods improves our overall microbiome, which increases our good gut bacteria and reduces inflammation. Crowd out less fibrous foods (refined flours/oils/sugars, dairy, and animal-based meat) with plants and you’re well on your way to upping your fiber and improving your health. A simple snack like dates on a log is a nudge in the right direction. Cheers!


GUMSABA DIY – Chipper Cardio

Part 1: Dynamic movement and rythmic cardio – 10 minutes

Part 2: Activate

10 Bent Rows

10 Stiff Leg DL

10 Curl to Push Press


10e Quadruped Fire Hydrants

20 Skaters

1 minute wall sit

Part 3: Chip and Run

Set 1: Chip 20/16/10

Alternating Reverse Lunges – weights in hand, no curl

Sumo Hi Pull

Reverse Crunches

Low Plank Knee Tucks

Run, bike, row, jumprope 2 minutes

Set 2: Chip 15/10/5

Front Squats

Push Ups

Glute Bridge Pullover

V Ups

Run, bike, row, jumprope 2 minutes

Set 3: Chip 12/10/8/6/4

Box Jumps (mod alternating step ups)



Get Ups

Run, bike, row, jumprope 2 minutes

Part 4: Core Cardio Intervals 20/10 2-3 Rounds

V Crunch R


Side Plank Hold R


Flutter Kicks

Low Plank Hold

Part 5: Pick a mobiity exercise from the client app!



vegan, gluten-free, dairy-free

Recipe by Jentry Lee Hull


  • 1 or 2 celery stalks, rinsed and trimmed
  • 1 Tbsp. unsalted almond butter
  • 1 medjool date, pit removed and sliced
  • optional add-ons
    • 1 granny smith apple, sliced
    • handful of blueberries


  • Spoon almond butter into prepared celery stalks. Top with sliced medjool date pieces.
  • Garnish with apple slices and blueberries.
  • Enjoy!


Thrive on,

Coach Jentry