Heart of the Week: Autumn HIIT Workout

Post image for Get Moving: An Autumn HIIT Workout with Sophie Jaffe
Lately, I've been at my MAX—I've been traveling frequently, involved with my kids' busy lives, teaching yoga at their school, working with private clients, and running Philosophie.
.
However, I don't see being super busy as a good excuse not to work out and believe that breaking a sweat actually makes you feel LIGHTER + MORE ENERGIZED.
.
As a result of my crazy schedule though, I've been loving FAST + SIMPLE workouts—especially ones that take place outside in the gorgeous light + crisp air.
.
I know I'm not the only busy bee so I teamed up with Free People to create this high-intensity interval training fall workout—get MOVING + let me know how you feel after! 

Image 2
By Naomi, Free People 
.
As fall sets in, many workout regimens tend to fall short. 
.
Without that summer motivation, we just don’t hit the sweat sessions as much as we should. But, in order to remain healthy, it’s important to move our bodies all year long. A good workout lifestyle will keep us vibrant and energetic well into our later years. So, to give you a little motivation, we met up with FP Escapes instructor Sophie Jaffe. With a background in personal training, she shares a high-intensity interval training (HIIT) workout to implement this fall. And hey, soak up those last months of decent weather — now is the perfect time to take that workout outside!
.
This HIIT session will blast calories, boost your cardio capacity, strengthen your core, upper and lower body and challenge your coordination and balance. Perform two rounds of this routine below, executing moves at 70 percent of your maximum effort (you shouldn’t be able to speak more than a few words at a time), with a 15- to 45-second rest between each exercise and a 1-minute recovery between each set. Do this workout two or three times per week.

Image 3

1. 2-minute Run
Start off slowly and gradually increase your pace until breathing becomes difficult and you are only able to speak a few words at a time (working at approximately 70 percent of your max effort).

Image 4Image 13
2. Burpees
Stand with feet hip-width apart, arms at sides. Squat, placing hands flat on floor under shoulders, and then jump or step feet back into plank position. Immediately jump (or step) feet back up to hands, and jump straight up from squat position, extending arms overhead. Do 10 to 15 reps.
Image 7Image 8

3. Single-Leg Deadlifts
Stand with feet hip-width apart, knees slightly bent, arms at sides. Lift right foot a few inches off floor, balancing on your left leg. Keeping back flat and abs engaged, hinge forward from your hips, sending right leg (and hips) behind you, reaching hands toward floor. Lower as far as possible while maintaining a flat back, and then squeeze glutes as you return to standing. Do 10 to 15 reps. Switch sides and repeat.

Image 9Image 10
4. Jumping Lunges
Stand with feet shoulder width apart, arms at your sides. Bend your knees, keeping them in line with your feet, and sit back into a quarter squat (a). Perform a small jump, and land back in your squat position (b). Repeat. do for a total of 1 minute.
Image 11Image 12
5.  Push-Ups
Get into plank position, hands on the ground directly under your shoulders, legs about hip width apart (a). Keeping your elbows tucked against your sides and your body in a straight line, bend your elbows and lower your entire body until it almost touches the ground (or as far down as you can). (b). Return to start position (c). Repeat. Total of 30 seconds x 3 sets.
Image 5Image 6
6.  Jump Squats
Start with feet hip width apart, arms at your sides. Perform a small jump upwards while simultaneously moving your right leg forward and left leg backwards, landing in a lunge with right knee bent directly over your toes, left knee bent directly in line with your hip (a). Jump and at the same time reverse legs (b). Repeat. 30 seconds total x 3 sets. 
Image 14
7. Tricep Dips
Get onto all fours facing the sky, knees bent 90 degrees over your toes, one leg lifted towards the sky, hands on the ground under your shoulders, fingers facing forward, back straight so your core is parallel to the ground (a). Keeping your elbows tucked in, bend them to lower your butt as close to the ground as you can get (b). Push back up (c). Switch legs and repeat on other side. 1 minute total x 3 sets. 
Image 15
8. Boat Pose Obliques
Sit on your booty and point your straight legs towards the sky, sitting in a “V” position. Take your hands to the right as your pulse up, lower your body halfway down, then come to the center. Turn your body and hands to the left. Lower down and repeat. 15 reps x 3 sets.

Image 16

Snap a pic of your #autumnworkout + share it with us on Instagram with #myphilosophie! 

Leave a comment:

Please note, comments must be approved before they are published

Other articles:

Green Simple Salad Recipe

Hi loves! How are you feeling? Have you checked in with yourself lately? Take some time to really scan over your entire body and see where you may need some more attention. Take some time to really care for yourself and give yourself a little more love. Only until our own needs are taken care of and we’re completely full and balanced then we can fully give to others.

One way I love giving myself all I need is by fueling my body with whole, balanced meals loaded with superfoods and nutrients. This green salad is so simple that you can make it for an easy meal prep or when you only have a small break for lunch. It’s loaded with delicious veggies like carrots and radishes and is topped with Green Dream Superfood + Protein Blend for a delicious boost of spirulina and hemp.

Eat your colors, always!


Gather This:

1 bag mixed greens

2-3 sliced radishes

3 carrots, shaved

1 tsp Green Dream Superfood + Protein Blend

A sprinkling  of sesame seeds or nori


DRESSING:

1/2 cup unsweetened coconut yogurt

1 tsp turmeric

1 tsp Green Bee Honey

A chopped clove of garlic


Do This:

Place greens on the plate, slice radishes lengthwise and shred carrots (a peeler is great for that!) then add a dash of Green Dream Superfood + Protein Blend. In a separate bowl, combine all dressing ingredients and mix well. Toss on optional sesame seeds + nori and dress to your liking!



What are your favorite superfood salads you make to power you through the day? Share yours with me on Facebook using #PhilosophieSuperfoods or #PhilosophieLove

Iced Apple Cider Recipe

As the season softly changes from summer to fall, we wanted to bring out one of our favs over here at Philosophie HQ. This is the best afternoon superfood sipper while the weather is still warm and sunny over in LA but you’re dreaming of cozy sweater weather. This high vibe beverage can easily transition from a hot to a cold drink depending on your mood!

This take on a traditional apple cider has all the best fall spices with our Cacao Bee Honey for a delicious energy boost and nutrients. Drink it iced for a cool + refreshing burst of energy while enjoying the vibrant, cozy flavor profile. This cooling cup of cider has added benefits of being super healing and immune-boosting because it's full of vitamin C, vitamin K, magnesium, calcium and fiber!


Gather This:

5 apples (juiced; Granny Smith apples make a deliciously tart juice while Gala apples make a sweeter juice!)

1 orange (juiced)

5 whole cloves

5 cinnamon sticks

5 whole cardamom pods

2 star anise

1/2 to 1-inch piece of fresh ginger (grated; amount based on how spicy you like it)

½ tsp fresh lemon zest

1 tbsp Cacao Bee Honey

ice (6 cubes per glass)


Do This:

Add the orange juice, cloves, cinnamon sticks, cardamom pods, star anise, ginger, lemon zest, and manuka honey in a saucepan (feel free to play around with the amount of spices to get it to your liking!). Cover and heat on medium-low heat for about 15-20 minutes. Remove from heat for 15 minutes, add the fresh apple juice, and then strain. Pour into your favorite glass, toss in some ice, add a straw, and ENJOY! Leave out the ice if you want it warm!

What superfood drinks do you enjoy as during the season shift? Share yours with me on Instagram using #PhilosophieSuperfoods or #PhilosophieLove

HOTW: Mindfulness Techniques w/ Kids

Adi and I had the privilege to sit down and talk to Ashley Graber on this week’s IGNTD podcast all about mindfulness. (Listen to the talk here!) We got into all of it! From mindfulness tips expecting mamas can do to carry mindfulness way beyond the womb into your home. Tips for creating space to come together as a family and how to live more mindfully, even as a kid!

Anyone who knows me and follows me on social media knows I’m all about being a mindful and present mama and I’ve tried to instill the same practice in my boys. Noa will get there, but she’s only 4 months! It’s so hard to get the boys to stay still and focus inward. They love going to yoga and meditating with me when there are no distractions. Still, when you’re growing + experiencing this vast world the emotions that come in can be a LOT and having the tips + tools Ashley gave us on the podcast will be AMAZING to implement into our lives.

Photo courtesy of Energy Muse

One of the biggest tools she advised to try out was creating a Mind Jar. A mind jar/clarity jar is a physical tool that can allow kids to concentrate on their emotions and practice peace and stillness for merely a minute.

Ashley explains, “the jar represents the mind, the glitter represents thoughts, feelings, and physical sensations. When we shake it up this represents when we are overwhelmed, stressed, upset, and/or overly excited to the point that we cannot see clearly. Our perception becomes cloudy. We can be more "reactive" to life from this place, as opposed to "responsive". It can feel like there is a storm inside and unsteady. To help balance and steady ourselves we can practice coming to our senses...literally...with focusing on one of our senses.”

Ashley advises to label each glitter with an emotion, making it super fun to come up with them together and have the discussion about why each color represents that particular emotion. Here’s how to make your own.

Gather This:

Jar with a good lid (i.e. mason jar)

Hot + cold water

Glitter of different sizes (larger & fine) + different colors (for different emotions)

Glitter Glue

 

Do This:

Put a generous amount of glitter glue in the jar. Add just enough hot water to cover the glue and shake up to break up the glitter glue then add cold water almost about ¾ of the way to the top. Next, add glitter of the desired color and different sizes. Fill with cold water to the top and SHAKE. Time it to see how slow or fast it settles and adjust accordingly. It should take 1 minute to settle and become clear again. If it’s too fast add glitter glue + hot water. If it’s too slow, pour out some of the water and add fresh cold water.

NOTE: Do not use red glitter – it stains the water

The important thing is that this mind jar it’s not to be used as punishment or suggested at a time when you, as a parent, are reactive and frustrated. We discussed using it at the dinner table when you’re gathered as a family or right before bedtime to relax your kiddos. Light some palo santo, sit together as a family, and have each kid take turns shaking the jar.

Besides this super awesome mind jar technique, we’ve also begun using a Feelings Wheel in our home. You can find the photo below on Google here or print it out from this post. We tape it to our fridge and whenever either of the kids is going through some particularly rough and are having trouble communicating what’s going on inside them then they can look to the wheel. Being able to label what may be going on inside them is already settling and makes the problem easier to manage. It helps us too! Sometimes we just need to say out loud that “I’m frustrated” or “I’m feeling abandoned” it makes the emotion manageable.

Being mindful doesn’t mean you need to do yoga every day, meditate for two hours and travel all over the whole on soul-searching retreats. Sometimes it’s as simple as breathing slowly for 5 minutes, or labeling what each wave of emotion you’re feeling, or making a jar full of glitter and shaking it up.


How do you practice mindfulness in your day-to-day? If you have kids, what tools do you use to teach them mindfulness? Share with me on Twitter using #PhilosophieLove or #MyPhilosophie.

Green Dream Sushi Recipe

When we say you can use Philosophie superfoods in everything, we really mean EVERYTHING! We decided to whip up some fun Green Dream sushi rolls that you can make for a fun family dinner or make to pack in your lunch. So good at any time of the day when you’re craving some high vibe sushi.

These rolls are loaded with carrots, Tamari (GF), Primal Kitchen Mayo (our fav!), and Green Dream Superfood + Protein Blend, of course! Our Green Dream protein blend is entirely vegan and truly gives you the nutrient boost you need to power you through the day.

It’s the sushi roll you’ve always dreamed about, but at half the price!

Gather This:

2 nori wraps

3 organic carrots (grated)

1 tbsp Primal Kitchen Mayo

1 tsp chili pepper (optional)

1 tbsp Tamari (gluten-free soy sauce)

1 tsp Green Dream Superfood + Protein Blend

Do This:

Grate the carrots and place a nori sheet on a flat surface. Add about 3/4 of a cup of the grated mixture going lengthwise. Combine Primal Kitchen Mayo and the chili pepper paste then stir, adding a dollop on top of the carrots. Add a sprinkle of Green Dream Superfood + Protein Blend and roll up! Top with Tamari or fresh ginger! Cut and dig in!

What new + creative ways do you use Philosophie superfoods in your lunches and dinners? Share with me on Facebook using #PhilosophieSuperfoods or #MyPhilosophie.

Easy Dinner Hack + Summers to Savor Cookbook

Hi loves! I wanted to brighten up your week with a helpful dinner hack + cookbook obsession I’ve been loving lately. If you’re anything like me, your days are completely filled up then all of a sudden it’s 6pm and you have hangry kids running around asking about dinner. I’d love to say that it rarely happens to me, that I plan out dinners for the whole week, but that’s just not real and any mama out there can relate. Pretty much anyone with a career, relationships, and a breathing soul can relate!

That’s why it’s so important to turn to recipes that you can always pull out at the drop of a hat. Some of my go-to’s are a simple soup dish using leftover veggies and a delicious broth or a potato, veggie + protein dish with extra superfoods (of course!). So simple! Always try to fill plates with color and you’ll be good to go. It doesn’t have to be a perfect, picture-worthy meal, just one that’s tasty and extra nourishing.

You may have seen my last post using Dr. Praeger’s Kale Veggie Burgers for some BOMB veggie wraps. I was so in love with the dish and ingredients used that I decided to look into more from them and found an amazing cookbook, Summers to Savor created + crafted by entrepreneur mama, Brenna Praeger. She truly understands that there’s just not enough time in a day and you need a reliable recipe you can depend on when days get busy and it’s already dinnertime.

It has so many SIMPLE and nourishing meals for moms, dads, and the kiddos. Whether you’re making something for yourself, for your boo, or maybe for the whole fam there are endless recipe options. All of them are filled with nutrient-dense ingredients and are perfect for feeding + nourishing growing bodies. We decided to make the Sweet Potato Grilled Cheese Waffles and they were SO good! I love the Kid’s Table section - so many fun recipes and Kai can help me make them (even better!).

The cookbook is all about transitioning your summer foods to fall. It’s so beautiful + inspiring. I highly recommend, especially if you love enjoying summer flavors all year around. I partnered with Dr. Praeger's for an exciting GIVEAWAY. Two lucky winners will receive Dr. Praeger’s new cookbook, Summers to Savor, and coupons for five free products! All you need to do is follow @drpraegers and @sophie.jaffe on Instagram and share your favorite easy-to-make recipe on my latest Instagram post for a chance to win. Winners will be chosen on Friday, Oct. 12thGOOD LUCK BABES!

What are some of your superfood dinner hacks when you’re in need of a quick meal? Share with me on Twitter using #MyPhilosophie or #PhilosophieLove.

Welcoming the New Moon in Libra

We have officially entered Libra season - the season of balancing and realigning to our true selves. It’s a delicious time. The seasons change. The weather cools. Collectively, we feel the need to nest and make room for the things that truly bring us warmth and joy in our lives. The New Moon on the 8th is a beautiful time to set intentions for the new season and really begin some serious manifestation.

Venus also went into retrograde on the 5th and will stay there for 40 days. It’s a great time to connect to all of your relationships, romantic or otherwise, in a more authentic and honest way. Our sensuality is heightened, as well as a deeper understanding of love and our intuition. Our heart centers are open and vulnerable. Really take the time to center that energy + calm intensifying emotions. It’s a delicate time, but also a delicious time to reconnect with those who matter in your life.

October is all about your inner balance and strength. How can you turn inward and focus on using yourself for stability rather than depending on others? By connecting with your true selves and follow your intuition, you’ll be living mindfully and following a grounding life full of abundance and peace.

It’s all there, inside you. You have to dig deep and unlock your inner courage, wisdom, creativity, kindness and compassion. Begin a grounding practice and physically go outside, barefoot, and connect with the Earth. Allow yourself to breathe and focus inward. From this grounding, you’ll be able to show up to yourself and follow a more present and mindful life. It’s all about that balance. The balance between living and existing, between the divine masculine and the divine feminine, between giving and receiving, it shows up in every aspect of our lives.

Take this next cycle to find where you may need balance in your life and put in the work to realign it.

New Moon in Libra

We have a New Moon in Libra on the 8th. This moon is all about finding harmony within, then bringing that internal stability to all areas of your life - your relationships, work, etc. Libra is the sign of justice, ready to stand up and fight for our beliefs. In this delicate political season, it’s SO important to speak your truth and raise your voice. We need more of us standing together. Only as a large collective unit of female voices can we truly make a difference.

 This New Moon is all about connecting with our inner peace so we can physically and mentally prepare for balance shifts in the Universe. Take the time to return to your center and vision a future you hope to create + manifest.

Welcome the New Moon with Palo Santo for energy clearing before an intuition setting practice, meditation or moon circle. Bring out your favorite moon card deck (like The Moon Deck) for inspiring thoughts + emotions that are ready to come to the surface.

Take some time to journal with the following prompts:

A New Moon is a time to reset intentions for a new cycle ahead. What intentions do you want to cultivate at this moment? They can be physical, mental, emotional or spiritual.

The New Moon phase is a time to attract new people into your life, begin new projects, interview for jobs and invoke more clarity and spirituality in situations in your life. Where can you re-evaluate and plant new seeds?

Libra is all about balance. Love, partnership, harmony, diplomacy, beauty and legal matters in general. Where can you examine the work you need to do in these areas of your life? Where can you bring more balance into friendships, relationships in general, partnerships?

Love yourself, deeply. Take the day slowly and be kind to emotions that continue to rise + fall within you.

How are you honoring tonight’s New Moon? Share your intentions with me on Facebook using #PhilosophieLove or #MyPhilosophie.

 



Join our mailing list

x

Join the 20,000 other members of the Philosophie Tribe getting our weekly recipes, inspirations, discounts, and more, delivered right to their inbox!