On a recent weekend getaway, I came home and my peace lily plant was sadly drooping, showing it was very thirsty. After watering, it perked right up! Just like plants, humans have fluid in every cell; about 2/3 of the body is made of water. When my clients complain of headaches, backaches and carb or sugar cravings, one of the first things I ask is “how much water are you drinking?” Many times a simple fluid check will perk you up and relieve some basic aches and pains.

The Institute of Medicine recommends that healthy teen girls ages 13-18 consume about 2.1-2.3 liters of fluid per day which is approximately 9-10 eight ounce cups of fluid.

Half of your daily intake needs to come from pure, unadulterated WATER! Other sources of fluid can be other drinks, many frozen fruit or milk desserts, broth soups as well as fruits and veggies which can contain up to 85-95% water (celery, tomatoes, oranges, etc.).

Fluid Savvy Tips:

• Know your body. Do a fluid check as mentioned above since dehydration drains energy!
• Add some flavor – people drink more if a beverage contains flavor. Add lemon, lime, orange, cucumber slices or a splash of juice to water to satisfy taste buds.
• Kick out liquid candy – regular soda, sweet tea, juice and juice drinks contain large amounts of empty calories from sugar, which increases weight, dental caries, and is linked with inflammation inside the body. Drink water instead!
• Limit sugar free products – while diet drinks and powders do not contain sugar or significant calories, the sugar substitutes may increase sugar cravings in some people. Aim for a couple of servings a day or less.
• Be careful with caffeine-containing energy drinks – caffeine can accelerate dehydration and energy drinks tend to increase heart rate and blood pressure, which may be a problem for some people.
• Think herbal – make your own herbal teas (think mint, fruit or green) – you can drink herbal teas hot or cold. Some have enough flavor, like pomegranate or peach, that you don’t even need to sweeten it! Commercial brands contain sugar or artificial sweeteners so read the food label.
• Keep water with you. People drink more water when it is available. Think green and invest in a portable water bottle instead of using plastic bottles, order water at restaurants, and get a filter at home if you don’t like the fluoride taste. Bottoms Up!!!

Who’s Coach Kitty?

One of the coaches in our brand new fitsmi online Group Coaching program, that’s who! If you’d like a boost in your routine to get a healthy, check out fitsmi Group Coaching today and see if it’s right for YOU!

I don’t know about you guys, but as a girl living in the South, I have only two words to describe the weather right now: hot and sticky. The pollen count is up, the sun is scorching, and the only thing I want to do is kick back with some frosty ice cream and my favorite shades.

The only problem with that picture? The old-fashioned ice cream I’ve been dreaming of is high in fat, high in calories, and great at spiking my blood sugar and sending me crashing minutes later! Luckily for us, though, there are fabulous options to stay cool as summer heats up. (And keep us healthy, too!) Here are ten delicious, homemade ideas to whip up the next time the you’re craving something cold and sweet!

Strawberry Lemonade Ice Pops

This recipe is tart and perfect as either an ice pop or a smoothie. You’ll need a can of frozen strawberry lemonade (look the one that’s lowest in sugar), three cups of cold water, and a package of frozen sliced strawberries (they’re in the freezer section of the grocery store). Get out a large pitcher and stir together the lemonade concentrate and water. Puree the strawberries in a blender until they’re smooth, and then stir them into the lemonade/water mixture. Pour them into molds and and stick toothpicks in them to give yourself a cute popsicle handle to hold onto. After four hours in the freezer, you’ll be good to go!

Fresh Fruit Smoothie

Smoothies are my ultimate go-to food when I’m in a rush. You can make a light smoothie for a snack, or a protein-packed, nutrient-rich version as a meal replacement. For a fruit smoothie that will keep you full, I like to blend a cup of frozen blueberries, a banana, a few spoonfuls of plain, nonfat Greek yogurt, some almond milk or no-sugar added fruit juice, a scoop of protein powder, and a little bit of flax seed oil. It turns out so creamy and delicious that you’ll have a hard time sharing!

Green Smoothie

Feeling daring? If you have a hard time eating vegetables (and V-8 gives you the heebie-jeebies, like me) you can drink your leafy greens in a smoothie! Use a cup of frozen or fresh mixed berries – strawberries work best – a cup of kale, a banana, water or no-sugar-added fruit juice, and a few ice cubes if you like your smoothies icy. Don’t skimp on the kale – it will turn the smoothie green, but it’s one of the best foods you can put in your body! You can find bagged kale in the produce section of the grocery store.

Low-Fat Ice Cream Bars

If you’re screaming for ice cream, the lovely people at Skinny Cow and Weight Watchers have got your back. The freezer section of the grocery aisle should carry their low-calorie, low-fat ice cream bars specifically designed to satisfy your sweet tooth without blowing your diet. Any of their products will be creamy, delicious, and around a hundred calories.

Watermelon and Feta Salad

Want something solid to sink your teeth into? For a cool, savory treat, take two cups of cubed watermelon, 1/4 cup of feta cheese, and some chopped dill to sprinkle on top. Mix the ingredients together and chow down!

Grilled Cinnamon Pineapple Chunks

If you’re firing up the grill for a barbecue – or you just want something warm and sweet for dessert – try this easy recipe. You’ll need a can of cubed pineapple, chopped bananas, a lemon, some skewers (the kind you would use to grill shish kebabs) and some ground cinnamon. Slide the pineapple and banana chunks onto your skewers, spritz them with lemon juice, and store them in the fridge until you’re ready to heat them. Once the grill is fired up, grill them at medium heat, turning them every two minutes until they’re toasty. Dust them with cinnamon powder and you’re good to go!

If you’re looking for something cool to sip on, there are lots of cold, fruity drinks you can make while avoiding sodas that are packed with sugar.

Homemade Iced Tea

I work at a coffee shop, and as the weather starts to scorch, our iced teas sell out faster than anything! They’re easy to make, too. Take your favorite tea bag (fruity or herbal teas work best) and steep it in boiling water for three to four minutes. Take it out and pour the tea over a big cup of ice. You can stir in a little honey to make it extra-delicious. Add a slice of lemon on one side of your glass and a paper umbrella to feel like you’re on summer vacation already!

Citrusy Club Soda

Another easy coffeeshop recipe, this Italian soda is sure to quench your thirst. Pour club soda in a glass with ice and squeeze in some lemon and lime juice. You can add a splash of whatever juice you’d like to give it a little extra flavor. Add a straw and enjoy!

Cucumber Orange Water

For a tropical treat, make some ice water infused with fresh fruits and vegetables. Cut an orange in half, and then slice it into thin circles; thinly slice the cucumber, too. Then add them to a pitcher of ice water. (After two days in the fridge, you’ll want to make a fresh batch.)

Rose Water

The heat of summer can leave you feeling blotchy and overheated. Luckily for us, rose water has a kaleidoscope of benefits for your skin: the oils in its petals cool your flushed face, refresh your skin, and can even clear away acne. Plus, it’s cheap and easy to make! To make rose water in your own kitchen, use fresh, washed rose petals. Put the petals in a pot and add just enough water to cover them. Put the pot over low heat – but never let it reach a boil – until the petals lose their color. The rose oil will be skimming the surface by the timr they’re finished. Allow the water to cool completely, and then strain it.

If you don’t have the time to make homemade rose water, put a few drops of essential oil of rose (found at health stores) in some cool water. Either way, you can use this water to spritz the back of your neck and cheeks, or use it for facials to give your skin a beautiful glow. Just remember: this is one recipe not meant for sipping!

Have even more ideas for fresh, healthy summer treats? We’d love to hear! Share in the comments below!

Anna Squires, free spirit and word nerd, is a high school junior in Georgia. When she’s not hanging out on fitsmi, Anna loves mountain biking or doing yoga with her mom, working as a barista, and whipping up vegetarian treats in her kitchen.

I know you probably think you’re too busy trying to balance school with fun times with friends and family to get in a few good workouts a week, BUT I say that’s no excuse! If you’re at home studying you should pop in a fitness DVD and get your workout in — you do get a break don’t you? In case you didn’t know, breaks actually help you retain information. Check out these top 10 DVD workout videos that you can do right in the comfort of your own home.

1. The Biggest Loser: Power Walk

If you’ve watched the Biggest Loser, you know how intense the workouts can be. Luckily, with this DVD that isn’t the case, but it’s still not one to take lightly! Led by Bob Harper, it will lead you in a low-impact, one mile walking workout.

2. Marisa Tomei: Core & Curves

This is great if you want to work on your core and your curves. Actress Marisa Tomei and fitness trainer Key Son will lead you a 60-minute workout of dance, pilates, and core moves. The best part is that the moves can be broken down into manageable 20-minute, 15-minute, and 10-minute segments.

3. Cardio for Beginners with Petra Kolber

If you’re like me and cardio isn’t your thing, this is the DVD for you! Led by fitness expert Kolber, it offers mix-and-match athletic and dance sections. If dancing can be substituted as cardio, I’m sold.

4. EA SPORTS Active 2

This..is actually a video game, but cool enough to sneak into this DVD list. This is a simple, fun, and effective workout that you can play on your console (Xbox 360, Playstation 3, or Wii). It has 70+ customizable exercises and activities and a built-in personal trainer that will be right there with you every step of the way. Did I also mention that it comes with a built-in heart rate monitor that provides on screen monitoring and motion tracking straps for the arms and legs?

5. The Spark: Fit, Firm, and Fired Up in 10 Minutes a Day

If you’re juggling school, friends, and work, but still have to somehow have time to workout, check out this workout DVD. There are seven different 10-minute workouts, so there’s no excuse to squeeze a workout or two in your day!

6. Beginner’s Yoga for Stress Relief 

If classes, friends, and after school activities have you stressed out try this DVD workout. It’s packed with an hour of relaxation. So, if you’re stressed out for tomorrow’s exam, bust this out for 15 minutes and you’ll be ready to tackle the exam head on.

7. Yoga Booty Ballet: Light & Easy

This is an oldie, but it’s always been a popular. It mixes yoga, with strength training and dance moves.

8. The “For Dummies” series

If you’re definitely a newbie and have no idea where to start, these videos are awesome to start with (like Shaping up with Weights for Dummies, Pilates for Weight Loss for Dummies and Basic Yoga for Dummies). Any of the “Dummies videos will explain the workouts clearly and show the exercise from multiple angles It also even shows you mistakes to avoid.

9. Teen Meta

Tracy Anderson is a celebrity trainer who will have you working up a sweat with moves designed for growing girls. This DVD is tailored to firm, strengthen, and shape all body types of teen girls everywhere.

10. Zumba

Of course, if you’re just in the mood for dancing, Zumba is the best way to go. It’s definitely a great way to get your cardiovascular exercise. Zumba is a danced-based workout and fuses world music and rhythmic Latin moves. There are tons of Zumba DVDs out there even online

Now that you have a list of go-to videos, let us know what you think and if you have a favorite!

Photo credit 1: mariachily

This article was written by Janie Prathammavong

Janie is an intern for Braathe Enterprises and a fitness enthusiast who is always avid in finding new and fun ways to work out.

You’ve probably heard the word mantra before and got the gist of what it means, but do you really understand its meaning? A mantra is basically a word, phrase, chant, or prayer that is repeated over and over again. The more technical definition is in italics below. I bolded the key parts to make it easy to skim, but go ahead and read the whole thing if you think you can handle it.

 Hinduism and Buddhism, [a mantra is] a sacred utterance (syllable, word, or verse) believed to possess mystical or spiritual power. Mantras may be spoken aloud or uttered in thought, and they may be either repeated or sounded only once. Most have no apparent verbal meaning, but they are thought to have profound significance and to serve as distillations of spiritual wisdom. Repetition of a mantra can induce a trancelike state and can lead the participant to a higher level of spiritual awareness.”

Now I know it says spiritual awareness, but your mantra doesn’t have to be. A mantra can be as simple as a team reciting “We Will Win” before every game.

The Purpose of Mantras

The purpose of using mantras (yes, you can have more than one) is to help you focus and become more aware of what you’re focusing on. Like in the “we will win” example, the purpose of that mantra is to get everyone focused on winning. When you’re focused on what you’re doing, you’re more aware of your actions. Being aware of your actions usually leads you closer to your desired outcome.

My Mantra

My mantra is beauty, charm, grace. This is my mantra because everything I do, I want to do it with beauty, charm, and grace. Those three words summarize how I want to be seen as a young woman. I try to recite it (usually in my head) everyday as a reminder to myself of how I should act.

Now that you know what a mantra is, and you know mine, tell me in the comments: What’s Your Mantra?

When we talked with Connie from the super sweet nonprofit, The Body Positive, she gave us a craaaazy idea. What if you woke up each morning, and before you did anything else, you paid yourself a compliment?

Whoa.

So much of the time, we’re waiting around for other people to tell us exactly what we want to hear. Listen, we all crave compliments, so why just sit around and hope they come your way? Instead, make a practice of giving yourself one kickass compliment each morning. Celebrate your looks, your personality, and the special things you offer the world. Believe us, this is the fast track to a day full of confidence!

So, add this fun little change to your change machine, and then check out this list of compliments to get your wheels turning…

“Damn, girl! You have ridiculously beautiful (hair/eyes/legs/teeth/etc.)!”

“This outfit looks amazing on you. You have such a sense of style!”

“You’re so creative! I think it’s awesome how you come up with all these new ideas. You see the world in a totally unique way.”

“I love the way you did your hair! That style looks so hot on you!”

“You are one tough cookie, girl. You can handle anything, and you’re going to take on the world!”

“You’re so smart! It’s unbelievable how easy your classes are to you, and how you rock your report card every semester!”

“You’re such a good friend. You’re kind, thoughtful, supportive, and you really listen. Those are such special gifts you get to share with your pals.”

“You’re such a fantastic athlete. Look at those strong legs and fierce arms! You look amazing!”

“I can’t believe how interesting you are! You always have your own opinions and you think for yourself. That’s rare and special!”

“You’re so selfless. You’re always thinking about others before yourself. I’m so proud of you!”

photo credit: .imelda via photopin cc

We’ve all been there.  Staring at the wall or tired for no reason. These are signs of boredom, not hunger. Try to remember that before you finish that bag of chips. No pressure. We know it’s hard to get out of the hamster wheel of bored -> eat ->bored. That’s why we created this list of 10 ways to avoid the vicious boredom eating cycle!

1)      Recognize that you’re eating because you’re bored:  The first step is admitting.  Ask yourself why you feel like eating.  Have you skipped a meal or not eaten enough?  If you answered yes, then maybe you are hungry!  If not, realize it’s your boredom talking, not your stomach.

2)      Have a list of activities or favorite hobbies on hand to fight boredom:  This should keep your mind and hands busy with something fun, not searching for a snack.

3)      Change up the scenery when you feel the boredom hunger coming on: The easiest way to do this is to take a walk.  It will keep your mind (and body) busy, and help to get rid of your boredom. 

4)      Keep healthy food on hand and ditch the junk food:  Not having junk food around will help prevent you from eating just because it’s there. Plus, it will keep you from feeling guilty if you give in to your boredom hunger.

5)      Drink water: Dehydration can feel like hunger. Crazy, right?

6)      Chew gum: This will give you some flavor and keep your mouth from feeling bored.

7)      Plan your meals or snacks ahead of time:  This way, when you’re bored, you won’t have to think about what you’re going to eat next. Thinking about food may make you want to eat even though you’re not hungry.

8)      Put off eating until after you complete a task: If you’re craving something, do a short task first, like answer your emails or proofread an essay for school, before going to eat.  You may just notice your hunger disappear.

9)      Don’t eat directly from the source:  If you need to go through the work of getting a plate or bowl for your snack, you might just find you weren’t really hungry after all.

10)   Paint your nails: The warm weather is coming and you’re going to want to show off your toes!

Photo Credit 2: _Max-B

Katrina Schwarz is working towards an MA in Media Studies at UW-Milwaukee.  She holds a BA in Journalism with a minor in Global Communication and German.  She is currently a teaching assistant in journalism and hopes to go on to use her writing and foreign language skills professionally, and possibly internationally, either in business or an NGO.

Living a healthy lifestyle is about a whole lot more than the food you eat! Achieving your health goals and your school goals can go hand in hand. Here are 4 habits to combine healthier food habits with better study habits.

1. Before you leave for school in the morning, make sure you grab a bite. You’ve heard about how important breakfast is, and it’s true! Set your alarm earlier if you need to – it’s worth it. Steer clear from sugary cereals and processed foods like breakfast pastries. All you need is some simple oatmeal, eggs, or yogurt, and you’ll be ready to stay sharp and pay attention in class.

2. Limit your after school snacking. It’s so easy to get home after a long day at school and want to veg out by eating in front of the TV or computer. Don’t use snacking as a form of procrastination – the more you eat, the longer you delay starting your homework. Ask yourself if you’re really physically hungry. If so, eat a healthy snack like hummus and carrots and then tackle your homework.

3. Although you may have hours of homework to do, make an effort to get up and move your body. Take a study break between subjects and stop sitting! You don’t have to do anything major like going running – just a few push-ups or jumping jacks will get your blood flowing and recharge you so you’re ready to get back to work.

4. Don’t use caffeine or energy drinks to fuel your late night study sessions. Those cups of coffee create a vicious cycle. If you simply cannot finish your work, go to sleep and wake up an hour early. You may be surprised by how efficiently you can work in the quiet, distraction-free early morning.

Suzanne Raga is the author of You Rock! How To Be A Star Student & Still Have Fun. A graduate of Princeton University, she runs the You Rock! twitter and the music blog After The Show.

Lets’ face it, sometimes running outside can get boring and using the same fitness videos can get old. But getting some new DVDs or fitness equipment can get expensive! Don’t let a little wallet-snafu put a rut in your fitness plans. Create your own, equipment-free, workout routines with just a few quick pointers! Not sure where to start? Well throw on your sports bra because we’ve created a DIY workout just for you:

The Abs Blaster Routine

This routine is a great 10-minute workout for your abs, and, because it’s an interval workout, you get some cardio in there too. Each move is done for 30-seconds and the routine is done twice. Work your way up to using no breaks in between moves.

Jumping Jacks – jumping jacks are an easy move just about anyone can do. Take it easy the first round and pick up the pace next time around.

Side Bends – this is another simple move. It works your oblique’s (the side of your abs). The first time through, just work the left side. The second time through, just work the right side.

Sit Ups – we all know how to do sit ups. Just remember to keep your eyes to the ceiling and don’t put any strain in your neck. If your neck hurts, you’re doing it wrong.

Bridge – if you do this move right, it also works your glutes! Lay on your back in sit up position. With your palms to the floor, raise your hips off the floor pressing your heels into the ground.

Plank – planks look easy, but for 30-seconds, they are really a test of strength! Can you pass the test?

Now for the DIY pointers:

1. Jog in place, jump rope, or do jumping jacks for a few minutes followed by a stretch to warm up.
2. Choose 5-6 moves that focus on 2-3 different muscle groups (arms, legs, chest, abs, back).
3. Push yourself, but don’t hurt yourself and don’t forget to stretch after every workout!

Photo credit 2: mariachily
Photo credit 3: lululemon athletica

Winter is the most unforgiving season on our hair. The cold air outside and the dry air inside is a recipe for distressed locks and split ends! BUT — there’s always a but — if you make a few changes (or additions) to your hair care routine, you’ll be combating winter’s attack like a hair care pro. Your hair will love you for trying just a few of these simple tips!

1. Wash less. If you usually wash your hair daily, you might want to cut back during the colder winter months. Too much washing can dry out your hair and damage your cuticle. The cuticle is a protective layer over each strand of hair that locks in moisture; if it’s damaged, your hair will be prone to weakness and dryness.
2. Deep condition more. Deep conditioning helps to nourish your hair and replace lost moisture. A good rule of thumb is to deep condition once a week, but if you have very dry hair, you can safely deep condition 2-3 times a week. A great (and cheep) deep conditioner to try is extra virgin olive oil mixed with any cheap conditioner (Suave and VO5 are good ones). Check out this article for other ways to use olive oil on your hair!
3. Do scalp massages. Scalp massages feel good, even when you do it yourself! But, they also carry another significant benefit. Scalp massages help to distribute your natural scalp oils (called sebum) throughout the length of your hair. Scalp massages are also great for improving how fast your hair grows! 
4. Wear silk or satin scarves under your winter hats. Wool and other fabrics like polyester and cotton make very warm winter gear, but are very drying to the hair and easily cause breakage. If you’ve ever found pieces of hair on your scarf or in your hat, this is probably why!
5. Maintain a healthy diet. Let’s face it; our diets play a big part in keeping our bodies healthy, including our hair. Nutrients like biotin, Vitamin E, and protein are the building blocks of healthy hair so make sure to keep them in your diet. Check out this article for 10 healthy foods to include in your healthy hair routine!

February is finally here and the holiday season cheer is beginning to die down — but, don’t let your happy attitude die with it! As we all know (from a previous fitsmi blog post), being happy NOW can lead to lots of awesome benefits in the future. But, there are also tons of other reasons to be happy. We just need to slow down enough to notice them. So, for 2013 we are challenging ourselves to do just that!

The challenge is simple. At the end of every day this year, we’re gonna take some time out to write on a piece of paper one thing that made us happy that day and put the paper in a jar. Then on the last night of 2013, we’ll read all 365 of them as a way to tie up the year. This idea is based on various Facebook posts that have been floating around recently, but people have been challenging themselves to do this and similar “happiness projects” for years!

Don’t think you can keep up for 365 days? Another variation of this idea is to write down 365 reasons you have to be happy, but instead of one reason per day, you reflect once a week and write down all the good things that happened that week. Don’t forget to keep track of the dates!

Are you up for the challenge?

Of course, you don’t have to use pieces of paper stuffed in jars (I just thought it was a cute idea). You can keep your nuggets of happiness neatly organized inside of a notebook or keep track with your change machine. The point is that you acknowledge the positives. A fun idea is to do this project as a family or with a group of friends then throw a happy party at the end of the year where the nuggets are read out loud!

Keep on smiling!

Photo credit 1: cinnamon_girl

Photo credit 2: Nina Matthews Photography