Put YOU First!

When is the last time you spent time taking care of you?!

Have you painted your nails lately? Rented a movie you like or watched one from your stash? Gotten a massage? Spent a half hour reading a book? Picked up your favorite magazine? Gotten a pedicure? Do you have a special place you can go to that brings you calmness and serenity? 

If you can’t remember the last time you did something for you right now, you need to take action and make a plan. Schedule it in! 

As women, it's important that we don't get lost in the busy culture of today’s world. It seems like it’s always something- work, kids, pets, housework, laundry, cooking meals, cleaning up after meals, a friend that needs this, a neighbor that needs that, etc. While all of these things are completely unavoidable, and in fact, they may bring joy into our lives, we still need time to ourselves to feel our own love and to feel at peace. We need to take the time to breathe, relax, and enjoy the little things in life that we too often forget about.

I know, I know- But if you spend time doing things for you and not taking care of everyone and everything else first you will feel guilty. Things won’t get done and stress adds up.

Here are three tips to take away that burden to help put YOU first:

First:  I’m giving you permission right now to let go of that guilt. Just throw it away! Take those thoughts in your head, crumble them into a big ball, and throw them into the invisible trash can behind you.

Second:  Learn to say no to things. It’s not worth being burned out over. People will understand. I used to always say yes. It leads me to a path of extreme anxiety and I felt like I never had any time to finish anything, let alone make time for myself.

Third:  Delegate tasks and become a bit more organized. Set days to do laundry and days to meal plan and prep. Have a schedule for feeding pets and have others- like your kids or partner pitch in. Don’t feel guilty that they have to help even if they are busy. They will have to learn life balance too, so this will help them- even if they kick and scream to do it. Don’t let them make you feel guilty!

When you start putting yourself first you feel better when you wake up in the morning. You see life in a new light. You don’t let the little things get to you.

Your assignment is to do something for you once a week until you are eventually doing something for you every day. Plan it out ahead of time and write it on your calendar so you follow through.

If you like this blog post be sure to join my Facebook group by clicking here and check out my daily tips on how women are living Sexy, Confident, and Healthy Lives!

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xoxo 

Stephanie

How to go from brunette to blonde without having your hair fall out!

Every girl wants the type and color of hair they can't have. It is what is it. However, sometimes it's a bad idea to reverse what your were already blessed with and sometimes it's totally ok. Like many women, I woke up one day and decided- I must be blonde!!It was an urge that needed to happen ASAP.  I make a quick call to my cousin a hair dresser to ask if she was up for the task. She agreed and that night began the process of me becoming blonde!!!

Prior to deciding to go blonde you must know that bleaching your hair is VERY damaging!! Because I had no permanent hair color on my hair (I've only used semi-permanent the past 4 years every 3 months or so), I wash my hair 1-2 times per week with sulfate free salon grade shampoo, and when I blow dry it I use a thermal protectant. I also want to add that since I've been drinking Shakeology I've noticed that my hair has grown faster and has become stronger. - No sales pitch here! 

I highly recommend that you do not have any permanent color on your ends. Especially dark browns and blacks. If you have those colors DO NOT try to be pale blonde. Your hair will break and it will fall out. especially if you wash it more than once per week. If you are ok with chopping your locks to be blonde and having frizzy hair- then go for it! 

Step 1: Full head of foils and tone. 

Waited one week. Applied conditioning mask. Only washed once. 

Step 2: Bleach ends with 40 volume and tone.

Result was brassy- had to go to step 3 day after.

Step 3: Use color to try to lift and get out brassy-orange color. 

Step 4: Waited a week and applied more toner to take out orange-brassy color. 

In between I washed my hair less- so just 1 x a week. I used my fantastic arsenal of hair products to repair my hair and I WILL NOT do anything more to it for a while because it is becoming thin and frail. 

I am also going to get a hair cut this week! I highly recommend you trim the ends after so that you cut all the dead stuff off. 

I just want to mention I am a licensed cosmetologist and have my license since 2006 which I why I have this knowledge. 

Before: 

                                                                           After:

And this here are my go-to MUST HAVE products! 

From left to right: Isoplus curling thermal spray- holds a curl like you would not believe while protecting your hair. Kenra nourishing hair mask. Adds softness and repairs the hair. Kenra Platnium blow dry spray- THIS IS AMAZING!! It smells delicious too. A little goes a long way and don't get it on the floor. It will come very slippery. Kenra restorative shampoo- just got this, but it's made to restore hair cause from damage from color. Chi Iron Guard- Smells soo good and is my favorite product to protect the hair when using a flat iron/straightener.  

So there you have it ladies! Be wise with your hair too :) 

P.S. This is a costly investment. Don't be shocked if you spend up to $300 or more to become blonde. 

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Why is breakfast the most important meal of the day!?

There is no question that experts agree we should eat breakfast, but why is it so important?!

Research has proven that breakfast boosts your metabolism and helps you to start the day off right by giving your cells energy which in turn gives you energy- physically and mentally- to put in your best effort without crashing throughout the day.

What you eat however, can make-it or break-it. There are breakfast foods that are claimed to be "good for you" when in reality you should stay far away from them.

Some examples of what you should stay away from are:

• Cereal
• Pop tarts
• Store bought waffles
• Frozen pancakes
• Toaster strudels
• Donuts
• Muffins
• Coffee
• Nothing at all

The above foods are loaded with artificial ingredients and tons of sugar. Two things you need to stay away from if you are interested in being healthy.


Good breakfast options are not hard to find.

Some ideas are:

• Oatmeal
• Eggs with bacon and/or veggies
• Greek yogurt
• A green smoothie
• Left over chicken or steak in a burrito
•  Avocado soup

The US culture has placed emphasis on certain unhealthy foods like waffles and cereal for breakfast due to the convenience it brings. However, if you continue to eat those common foods for breakfast  you will gain weight, you will get sick, and you will sacrificing your health.


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XO

Stephanie

Seven Tips to Boost your Confidence!

There are many types of confidence: 

Confidence in your body. 

Confidence in the way you perform your job. 

Confidence in how you carry yourself. 

Confidence in making the right decisions… 

Confidence surrounds us!

Let’s chat about having confidence in our body because this I feel is the number one struggle among women.

It’s way too easy these days to constantly compare yourself to other women because social media is everywhere! Let’s get something straight- There are filters, lighting techniques, and certain angles that bring out our best attributes. Magazines and billboards airbrush everything. No one is perfect and that is ok. Instead of criticizing ourselves and other women for our imperfections why don’t we lift ourselves and other women up?

Now let go back to all aspects of confidence---

Here are Seven tips to gaining killer Confidence: 

1) Talk yourself up by using positive affirmations. I tell clients who want to work on confidence to look themselves in the mirror every morning and tell themselves they are beautiful and love themselves.

“Stephanie you are beautiful and I love you.” Now it’s your turn!

2) Listen to Podcasts and read books about it. Andrea Owens has an amazing book- Your Kick Ass Life in addition to her podcast- Your Kick Ass Life.  Here is the link for the podcast. You can buy the book an Amazon. http://yourkickasslife.com/category/podcast

3) Surround yourself with people who are positive and bring you up. If you are constantly around people who make you feel like your work isn’t good enough, what you wear isn’t good enough, or that the life you are leading isn’t good enough- CUT THEM OUT! You may be thinking- what do you mean?! How can I do that? My sister-in-law is in my family. I get it, but you don’t have to let anyone make you feel inferior. In fact, I insist you don’t! The best way to handle these people is 1) have a heart to heart with them using “I” statements. “It hurts me when…. I’d really like it if you could….” 2) If the heart to heart didn’t work and you can’t cut them out indefinitely only have contact when it is absolutely necessary.

4) Stop comparing yourself to other women. For every women you compare yourself to she is probably doing the same to you. Start complimenting other women and you will see how good it makes you feel.

5) Get dressed up! Even if you have no-where to go! Remember when we were little girls and we loved to play dress-up and put on our moms MAC lipstick and 10x too big heels when she wasn’t looking? You felt beautiful like a princess and nothing could take that feeling away. The same rules apply now that you are older, but you can use your own MAC lipstick and heels that actually fit! Woohoo!

6) Build your knowledge. Are you struggling to understand principles at work? Maybe you have a passion that you love talking about, but don’t know much about. Learn about it! Research courses you can take. See if you can get certified. Further your education. Get some books on amazon and read about it! Listen to Podcasts on your drive to and from work or where-ever you go.

7) Exercise. Exercise releases endorphins that make you feel good. It is an instant confidence booster. I don’t know what it is, but I always feel like I look better and stand taller after a good workout.

There is only one you! Stand tall and know that you are beautiful- inside and out. Be confident in who you are.

      If you want to learn more about how to be Sexy, Confident & Healthy join my Free Facebook community by clicking here. 

      Xoxo 

   

           Stephanie Caputo

Top exercises to increase your metabolism and shrink fat.

The top three exercise related questions I get are:

1) How do I get toned thighs?

2) How do I get rid of these love handles?

 3) How do I lose my arm flab?

Every time my answer is the same- You have to have good nutrition to start. What do I mean by “good” nutrition? Good nutrition means to eat foods that are not processed or artificial, eating regularly throughout the day, eating the right combinations of foods, and eating for your specific fitness goals.

When you are following good nutrition practices and are ready to take it a step further exercise is the next step.

The type of exercise you do will help or hurt your results. Most times women want to appear “more toned”. While this is a great goal, it is actually a fancy term for “building muscle”. So when I say to my clients- “Let’s work on building muscle,” sometimes they get scared because they think of female body builders and think they will look like the Hulk. This is far from the truth. “Building muscle” is the same as “getting toned. In order for a women to turn into the Hulk she would have to eat massive amounts of food, train like a bodybuilder, and take anabolic steroids. Now that we have that out of the way let’s talk about what top exercises will increase your metabolism and shrink fat. The best part is that you don’t need heavy equipment to build muscle and start seeing changes in your body. Whether you like to train at the gym or at home is up to you!

Let’s get down to it!

Exercise # 1

Squat- Regular, jump, sumo, side to side, squat and kick, squat press, squat and curl.

Why- Squats are compound movements and your legs are the biggest muscle group in your body. 

Ever notice how working lower body gets your heart rate up faster? That is why!

You can try many squat variations to maximize your results and develop shapely legs. 

Exercise #2

Lunges- Forward, walking, backward, curtsie.

Why- Again, you are working the largest muscles in your body, but you are also working them at different angles. Additionally, you are putting more weight on the opposite leg making it work harder.

Exercise #3

Chin up/Pull up

Why- Chin ups and pullups work your entire upper body. Want bigger biceps? This will get them! Want more defined shoulders and a V curved taper back? This will get you just that! 

For women chin ups are easier to start because you do them underhanded. To make them a bit easier you can place your hands further away from each other. The goal is to extend all the way down and back up, but if you can't just yet go down as far as you can- even if it's just a few inches and go back up. This will build your strength and in a few weeks you will be able to extend further down. 

Exercise # 4

Dips

Why-Dips work our upper body muscle as well as our abs. 

Exercise # 5

Push-ups

Why- They work our upper body including our glutes (butt) and quads. 

Exercise # 6

Planks

Why- Planks work our entire upper body including our chest, shoulders, back and arms. Obviously our abs are worked, but also our butt! 

Not sure how to correctly do these exercises? Follow me here on Facebook to catch my live video stream demos!