Relax, release, and go to sleep exercise video

It's YouTube Friday, and today's video is for you if you have a hard time to let go of the stress of your day and fall asleep. All you need is 2 tennis balls or Yoga Tune Up balls, a yoga block, and 15 minutes before you go to bed. You will learn how to deeply massage tense trigger points in your neck and face, so that you can more actively relax and fall asleep more easily. Enjoy! Please let me know in the comments below if there is anything else you would like to see on the YouTube channel. I love to hear from you. Have a great weekend! #exerciseroutine #video #fitnesstips #healthtips

Stress reducing hot chocolate

A stressful time of the year is lying ahead of us - the end of the year and the holiday season are inching closer. It is a time where we often don't get enough sleep, finish up work projects, buy gifts, and give the kids holiday experiences that take away the last bit of our sanity, like visiting a pumpkin patch. This is also the time when we need to support our body as much as we can. Stress hormones are the number one topic I keep bringing up, because we live in a time of constant stress. And sadly our body is just not designed to withstand so much stress. Stress hormones shut down all of our body's functions such as good sleep, a well tuned metabolism, digestion, muscle recovery, fertilit

4 fall rituals for less stress this upcoming holiday season

Fall has officially begun, although here in the Bay Area summer has only just arrived :-). Before we know it, the end of the year is here, and with it all the stress of end of year parties, holiday preparations, and the last things to tick off on our 2018 to do list. I feel like everyone is so busy, no one has time to stop and look around, and take in the beauty that is the leaves turning red, the days getting shorter, and the air getting calmer. This is a season of transitions, a season to get ready for hibernation, to let go of obligations and projects we've been busy with all year. This is the season to simplify, and to check in with yourself. Today I want to share four rituals to try thi

A new exercise video is here!

It's YouTube Friday, and I am so excited for today's session! Apparently loads of you have Swiss balls rolling around at home catching dust, because you've been requesting a longer full body session with the ball. So here we go! Come and join me for the next 30 minutes to work every muscle in your body, challenge yourself with some balance work, and learn how to make the Swiss ball super versatile. Ideally your Swiss ball should reach up to your knee or just above when you are standing, but whatever you have will do just fine. Just know that the less air in the ball, the harder some of these exercises get. If you enjoyed this video, please give it a thumbs up. Let me know in the comments bel

Chocolate raspberry energy balls

As I mentioned last week, snack things that can come with me all day and even tide me over a missed lunch break are my go-to right now, as I am trying to get back into the swing of things. I honestly don't know how to do this working mama thing plus keep our house tidy, make three healthy meals a day, commute to Baby Zand's school for 30 minutes (one way), do laundry, go on fun adventures with Baby Zand, tend to our veggie garden, have something that resembles a relationship with Arman, and not drop balls all over the place. Something has got to give, and I realize at some point I need help somewhere. This all makes me miss my own mom so much! And it also makes me want chocolate. So that's w

Exercise videos for when you don't have time to exercise - use your 2 minutes of brushing your t

I know you don't have time to exercise, and a lot of videos I upload for YouTube Friday may be too long for you. So today's videos are for you! Three videos each only 2 minutes long, so you can use the time while you are brushing your teeth efficiently. The first video is about posture and checking in with your body, lowering stress levels, and focusing on deep breathing; perfect after a long, stressful day! The second video is to get your lower body burning, especially after a long day of sitting. The third video is to stretch and release tight chest and calf muscles after sitting rounded over your keyboard all day or wearing high heels :-) I hope you enjoy these short videos to get more mo

Apple granola bars

School has started back up for Baby Zand, and honestly there is not enough time in the day to ease myself into working mommy life, keep the house from becoming a hoarder's paradise, and also prepping 3 meals a day. So I resort to some of my tips and tricks from when I used to work full time: every meal I cook needs to feed us three times: this is perfect for any kind of veggie side dishes. For example if I roast a tray of veggies, I will make extra that can easily end up in Baby Zand's lunch box or top my salads for the next few days. Especially when it comes to time consuming cooking like preparing your own wild rice or chickpeas, this is super helpful. never have an empty fridge: it is so

A new exercise video is here!

The end of summer is here, so let's make the most of the still nice temperate and fresh air outside with this end of summer exercise routine. All you need is a bench, a sturdy chair, or even a step will work to break a sweat in these next 20 minutes. This routine is fast paced and high intensity. Take a break whenever you need to or take one of the easier modifications if this is too intense. Enjoy! The video is now up on YouTube. If you enjoyed today's video, please give it a thumbs up. And let me know in the comments below what other kinds of videos you would like to see here. Make sure to check out the last summer salad of the year: arugula and berry salad with chili lime dressing. Have a

The perfect breakfast salad: arugula berry salad with chili lime dressing

Summer isn't officially over yet - there are still a couple of weeks left - but honestly with the start of Baby Zand's school today I feel like we have entered fall. Our swimming days are over, and I have just unpacked fall clothes and boots from the storage. Before we know it, Halloween, Thanksgiving, and Christmas will be here! This salad is making the best of the last fresh berries of the season, and it actually makes the perfect breakfast salad. With all my nutrition coaching clients I focus on adding more veggies and fruit to every single meal. And breakfast always seems to be the hardest meal of the day to get some leafy greens in. A green smoothie is the perfect choice for me, but may

Book of the month: September

“We have been taught to brush twice daily, floss, and get check ups to prevent tooth decay; yet the staggering number of cavities, crowns, root canals, and extracted teeth confirm that something is missing from our oral care. Although there is a plethora of fluoride treatments, mouthwashes, and periodontal promises, there has been more dental decay in the past hundred years than in any previous century.” ​ When looking at our body’s health, we barely ever think about our teeth. They seem like they are just dead and sitting there after all, a cosmetic problem we can solve with braces and bleaches. My teeth and I have an interesting relationship. From a very early age on I had teeth extracted,

© 2020 Martina Zand

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