Fruits and veggies are widely revered for their health benefits. From phytonutrients and antioxidants, to fiber, vitamin C and vitamin A, whole fruits and veggies are undoubtedly influential in overall health and vitality. What is sometimes overlooked, however, is the notion that veggies and fruit (more surprisingly) are a helpful tool when it comes to weight loss, because of a little thing called low energy density. Low energy density, in this case means you fill up more easily with less calories. In other words, you get more bang for your buck.

In a recent article from, titled How to Lose Weight Eating More Food, it was found that subjects who ate more fresh, whole fruit (i.e. apples or pears) in addition to their typical meals, lost weight. This is attributed to the high water and fiber content of the fruit, which created satiety while containing less energy (kilocalories) than other foods (i.e. cookies, oil, etc.).

A great way to incorporate fruits and veggies into your day is by chopping some fruits/veg up in a fresh salad (in lieu of dried fruit), adding berries or diced apple to a bowl of steel cut oats (rather than sugar), or steam veggies alongside your usual dinner. This will help to crowd out high energy dense foods, such as refined sugar, oils, dairy, and meat. In turn, you will be able to eat a satisfying amount of food with less energy density. Thus, more successfully fostering a healthy weight. The added bonuses to all this: a healthier gut microbiome and a reduced risk of certain diseases. How sweet is that?

Need some fruit inspiration along with your weekly dose of DIY? Check out our Foot Loose & Fancy Free Fruit Salad Recipe.


Gumsaba DIY Boot Camp

Part 1: Warm up with 10 minutes of rhytmic cardio (run, bike, row)

Part 2: Activation 1X

Band On thighs if possilbe

20 Glute Brisge Hip Extensions

10e Clamshell

10 Supermans

20 Squats

Part 3: Endurance sets

Set 1: Chip N Run

20 Front Squats + 20 Renegade Rows + 20 Reverse Crunches

Run 200M (.25 mile)

16 Front Squats + 16 Renegade Rows + 26 Reverse Crunches

Run 200M (.25 mile)

12 Front Squats + 12 Renegade Rows + 12 Reverse Crunches

Run 200M (.25 mile)

8 Front Squats + 8 Renegade Rows + 8 Reverse Crunches

Run 200M (.25 mile)

Set 2: 4X

12 Box Jumps (mod step Ups)

12 Push Press

12 GB Fly

12 Low Plank Body Saw

Set 3: Chipper

20 Reverse Lunge + Curl + 20 Frog Jumps + 20 Bicycle Pairs

16 Reverse Lunge + Curl + 16 Frog Jumps + 16 Bicycle Pairs

12 Reverse Lunge + Curl + 12 Frog Jumps + 12 Bicycle Pairs

8 Reverse Lunge + Curl + 8 Frog Jumps + 8 Bicycle Pairs

Set 4: 3X

10 V Ups

10 Plank Up Downs

10e Side Plank Row

10e Sprinter Start

Part 4: Fire Drill! Set a timer for 10 seconds hi intensity, 5 seconds rest – Repeat 16 rounds

10 seconds hi Knees

5 seconds drop to ground on belly

Part 5: Cool Down Jog – Static Standing Stretch 30 sec/side

Chest Stretch

Deltoid Stretch

Figure 4 Hip Stretch

Hamstring Stretch

Quad Strech

Calf Stretch

Thrive on,

Coach Jentry