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
10 GBHE
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)
Dips
Burpees
Get Ups
Run, bike, row, jumprope 2 minutes
Part 4: Core Cardio Intervals 20/10 2-3 Rounds
V Crunch R
L
Side Plank Hold R
L
Flutter Kicks
Low Plank Hold
Part 5: Pick a mobiity exercise from the client app!
DATES ON A LOG
vegan, gluten-free, dairy-free
Recipe by Jentry Lee Hull
INGREDIENTS
- 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
METHOD
- Spoon almond butter into prepared celery stalks. Top with sliced medjool date pieces.
- Garnish with apple slices and blueberries.
- Enjoy!
Thrive on,
Coach Jentry