BLOG | martinazand

Jan 4

Download your free #selflovejanuary workbook!

It is officially time to kick off #selflovejanuary and learn everything about your menstrual cycle so you can use it as a superpower! All month long I will be sharing tips around your menstrual cycle with you and in order to keep track of them I have created a workbook for you to go along with #selflovejanuary. It also includes a cycle tracker so you can learn more about the ebbs and flows in your own body. Download the workbook for free right here. And make sure to follow me

Jul 6, 2020

How can you minimize the negative side effects of coffee?

I asked you if you wanted to know more about how to make your coffee habit better for your health, and you overwhelmingly responded with a big "yes". So, all week long over on Instagram stories I am sharing tips with you on how to minimize the negative side effects of coffee - think anxiety, jitters, digestive issues, stress hormone response, burn-out, energy crash, and more. Hop on over to Instagram, follow me, and check the stories daily so you don't miss a single tip. And

Apr 23, 2020

No more excuses!

I feel like in all of our Covid-19 conversations around social distancing, sheltering in place, and hoping for a vaccine we are completely missing the point: the fact that we can take our health into our own hands. The fact that we do not need to get sick just because we sat next to someone sick on the subway. The fact that we do not need to worry on relying on a broken health care system that you either come out of in a bodybag or with debt for the next years. Yes, medicine

Mar 12, 2020

What does health mean to you?

The world seems to be going a bit crazy right now. While it may seem funny that toilet paper is sold out everywhere, what this actually shows is that panic is a very efficient tool to get people to lose all of their common sense. Because the Coronavirus is something new and we are made to feel like we should fear it - the death rate, the rate at which it spreads, the awful pictures the media shows day and night - we then try to cling to the few things we can control; this mea

Jan 28, 2020

This week's #selflovejanuary rituals

This is the last week of #selflovejanuary rituals and this week we are covering mindfulness. I know it may sound a little out there, but being mindful just means doing something with intention and paying attention to it in the moment. All week long I will share rituals to be more mindful in every area of your life over on Instagram and Facebook stories. So make sure to hop on over and check them out. Enjoy! #selflove #healthtips #lifestyletips #selfcare

Jan 7, 2020

A new ebook is here!

This year #selflovejanuary is getting its own ebook because it really deserves one! The endless posts of diets and grueling workouts hitting you from every side in January are annoying and not the way to making long-lasting health and weight changes. We can continue to use them as a band aid or we can get to the source of our mistrust for our body once and for all. In order to help you get off the punishment train I have put together this ebook - a workbook with 10 steps to l

Jan 6, 2020

#selflovejanuary is here!

This picture perfectly captures what self-care looks like to me - complete zen, quiet, nature, just me, myself, and I. The reality is that self-care often looks much more like Baby Zand jumping on me while I am trying to meditate between piles of toys. It’s so easy to lose sight of taking care of yourself when you are a mother because other little people need you 24/7. BUT always remember this: only if you are cared for can you truly care for your family, community, and the w

Jan 1, 2020

Whatever you do, don't make this your New Year's resolution or intention for 2020!

The temptation to set yourself an intention for weight loss is so high - I know! Now that the holidays are over, all the special food you looked forward to all year has been eaten, and the newest Keto Diet book has found its way into your stocking at Christmas, I know that you want to just set the intention of dropping 10 pounds or however much you feel you "should" lose. Don't set yourself up for failure this year. How many times have you started a new diet on January 1st, a

Dec 24, 2019

Stress Less Holiday Advent Calendar

Merry Christmas! Welcome to Day 25 of the Stress Less Holiday Advent Calendar. You have made it! For 25 days straight (or maybe not straight but that's ok, too :-)) you have cared for yourself to make sure you are stressing a little less this holiday season. Today we are going to take a few minutes to be grateful - since gratitude is really the key to the holiday season. So grab a journal or a piece of paper and come and join me. I hope you enjoyed the Stress Less Holiday Adv

Dec 22, 2019

Stress Less Holiday Advent Calendar

Welcome to Day 23 of the Stress Less Holiday Advent Calendar. If all other tips have failed you to stress less for these last 22 days, then watch today's tip and drop your forehead down. It will instantly calm you down and lower your stress hormones. I hope you enjoyed today's video. If you want more exercises for stress relief, check out this video. See you tomorrow! #video #healthtips #fitnesstips #yoga #hormones #holidays

Dec 21, 2019

Stress Less Holiday Advent Calendar

Welcome to Day 22 of the Stress Less Holiday Advent Calendar. Let's talk hangovers and what you can do to make them easier or to completely avoid them without skipping the fun of alcohol during the holidays. Mulled wine anyone?!? These tips may sound similar some of the detox tips I gave you on Day 19 because of course alcohol is part of the detoxing in your body :-). Listen all the way until the end. I give you the exact steps for the night right after drinking and the next

Dec 20, 2019

Stress Less Holiday Advent Calendar

Welcome to Day 21 of the Stress Less Holiday Advent Calendar. Today you are going to need a journal or just a simple piece of paper and pen. We are going to journal out our anger, frustration, impatience, annoyances, and whatever else you are feeling. Set yourself a timer for 2 minutes - maybe 4 if you have the time - and just start writing it all out. We don't want to explode by the time Christmas comes around, so let's get it all out! Come and join me :-). If you need more

Dec 18, 2019

Stress Less Holiday Advent Calendar

Welcome to day 19 of the Stress Less Holiday Advent Calendar. Today I am going to give you 3 specific tips on how to support your body better in these times of stress. All 3 tips have to do with supporting your detox pathways - the paths that your body uses to eliminate toxins from your daily life such as sugar, rancid fats, alcohol, food additives, as well as stress. If you want to learn more about your body's detox systems, why it is so crucial to keep them functioning opti

Dec 17, 2019

Stress Less Holiday Advent Calendar

Welcome to Day 17 of the Stress Less Holiday Advent Calendar. Today is definitely one of my favorite tips since it involves you dancing like no one is watching ... because no one is. Unless you decide to film some crazy Bounce and Zumba Christmas videos - which I did! My special treat for you and a little sneak peak into what is coming with Bounce in the New Year. So click here to watch both videos. I hope you enjoyed today's tip and I'll see you tomorrow. Love, P.S.: Want to

Dec 16, 2019

Stress Less Holiday Advent Calendar

Welcome to Day 16 of the Stress Less Holiday Advent Calendar. Today I give you three specific herbs that help combat stress. I love using herbs as your body can take what it needs from them and get rid of the rest. Each of these three herbs has some specific benefits when it comes to stress, but either of these will work very well during this holiday season. So just look what you can find. I hope you enjoyed today's tip and I'll see you tomorrow! Love, P.S.: Do you want some

Dec 13, 2019

Stress Less Holiday Advent Calendar

Welcome to Day 14 of the Stress Less Holiday Advent Calendar. Today I am going to talk about stressor number one you mentioned to me: the in-laws. Whether it is actually your in-laws or your own family that triggers you in all the wrong ways, check out this video for tips on how to deal with this time of the year that you just have to get through. I hope these tips help you to navigate these difficult waters a little bit better. Just remember, use your white bubble so nothing

Dec 13, 2019

Stress Less Holiday Advent Calendar

Welcome to Day 13 of the Stress Less Holiday Advent Calendar. Today we are truly going to relieve some stress and how it manifests in tension in some of our muscles, especially those in our lower back. Even though this is a very slow flow it will do wonders to your stress levels, your body, and your overall health. Don't just turn it off because you think you are not burning all those calories from your Christmas cookie binge last night. Sometimes we need to calm down before

Dec 12, 2019

Stress Less Holiday Advent Calendar

Welcome to Day 12 of the Stress Less Holiday Advent Calendar. Let's talk about one of the biggest stressors during the holiday season: weight gain. This is especially stressful when we are traveling and don't have access to the kinds of food we know make us feel good in our body. In this video I help you to re-think the holidays and to make a commitment to yourself to limit the holidays to the holidays. Watch it now. When you come back from your holidays make sure you get rig

Dec 9, 2019

Stress Less Holiday Advent Calendar

Welcome to Day 9 of the Stress Less Holiday Advent Calendar. I am so excited for today's tip! You asked me how to deal with hurtful comments from family and friends during the holiday season. Here is the one thing I do to make nothing get to me. Check it out! Make sure to tune back in tomorrow, so much more fun is awaiting you! Love, P.S.: Have you downloaded the Holiday Menu ebook yet with 8 delicious plant-based holiday recipes? For a limited period of time it is available