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Showing posts from August, 2011

Recognize and Reward

Showing appreciation for someone's hard work is not only a great business practice it fits in all facets of life. The same philosophy that is so successful in business works for relationships, for family and for meeting personal goals. Look for the behavior that you desire and recognize it with the anticipated outcome of seeing more of that behavior repeated.
The Carrot Principle is an outstanding book on employee recognition.  According to the authors, Adrian Gostick and Chester Elton, the important factors to remember with daily recognition are to keep it: 1)  Timely 2)  Specific 3)  Frequent
Timely, you have to recognize the achievement when the act occurs.  Otherwise, the person may not know exactly what you are recognizing,
Specific, they need to know specifically what it is you are rewarding.  If you leave it at "Good job.  Thank you for all of your hard work." it will be very difficult for the person to know what it is exactly that they did good.  This means that chand…

Weekend Playlist 8.27.11

No child left inside this summer.  Get out and play.  If you are in southeast Michigan you must have noticed that the summer days are already starting to get shorter.  Enjoy them while you can.

Free (and almost free) things to do:

Go for a hike.  This will give the family a chance to be together, and experience something beautiful, while getting in a little exercise.  All you need is walking shoes and a water bottle.

Throw something.  Grab a football, baseball or frisbee and go outside for a game of catch.  It's easy to do and you can burn up  to 200 calories per hour doing it.

"The man who complains about the way the ball bounces is likely the one who dropped it."
-Lou Holtz

One of the absolute best cardio workouts you can get is from jumping rope.  It is a fun way to blast 10-20 calories per minute. Wow! 

What else can you do?
Take the dog for a walk.
Wash your car.
Swing on the swings at the playground.
Play tennis at the high school.
Rearrange your furniture.  Better …

What's For Dinner; Flank Steak

When I was a kid no one else I knew had a clue as to what it was, but we had flank steak all of the time.  Now it is a much more popular cut because it is a very lean piece of beef.  Just how lean is it?  6 ounces has about 12 grams of fat.  That makes it more lean than 6 ounces of skinless chicken thigh; weighing in at about 18 grams of fat.  The only trick to cooking any lean meat is that if it is not prepared properly it can be a bit tough.  No worries.  Flank steak is pretty inexpensive, easy to prepare and the leftovers are great for:
-steak and eggs
-salad toppers
-steak sandwiches

1/4 c olive oil
1/2 cup red wine vinegar
1/2 tsp sea salt
1/2 tsp fresh cracked pepper
fresh chopped basil
fresh chopped thyme
fresh chopped oregano (skip if you don't have fresh; do not substitute dry)
fresh chopped rosemary
1 clove elephant garlic; minced (I only happened to have this because it was available at the Farmers Market.  You can substitute 3 cloves regular garlic)
1 flank ste…

Huevos Rancheros

4 eggs
4 corn tostadas
1 can black beans
grated Mexican cheese
diced purple onion
taco sauce
chopped fresh cilantro
hot sauce
freshly squeezed lime juice
cooking spray

Spray skillet with cooking spray and heat to medium high. 

While heating rinse beans and put in microwaveable bowl. Season with salt, pepper, and hot sauce.  Heat in microwave for about 2 minutes; until hot.

Cook eggs over easy.

Cover tostadas with cheese.  Layer the beans on top; then top with eggs.  Garnish with onion, cilantro, jalapenos, lime juice and taco sauce.

Makes 2 servings.

Don't start your day with an empty tank.  Fuel up first.  Bfast so you can be fast.

Bfast to Be Fast

You wouldn't drive your car with an empty tank; don't try to drive through the day on one.  If you want to make sure you have a great day start with a great breakfast.  The calories consumed early in the morning will kick start your metabolism and help you burn more calories throughout the day.

My 3 favorites:
huevos rancheros, scrambled eggs topped with jalapenos and taco sauce work in a pinch
2 egg salmon omelet
Kashi Blueberry Clusters cereal

Do you know all of the health benefits of jalepenos?  Besides giving your mouth a kick they can help kick: weight loss, migraines, cancer, arthritis, and inflammation and heart disease.  They are loaded with anti-oxidants and were first cultivated in Mexico and Central America over seven thousand years ago.  Not only used for food they are also used as medicine too. During the 15th century chili peppers were introduced to the rest of the world as a substitute for black pepper, which was very expensive back then as it had to be imported f…

Weekend Playlist

Don’t stay inside this weekend.Summers are short in southeast Michigan.Get the family out and play and get in your 10,000 steps. Bikers, there is a 5 day Wine and Cheese Tour beginning Sunday.This seems a little pricey at around $700, but it does include 4 hotel stays. If a biking "event" is too much just grab the kids and some helmets and go for a family bike ride.

"It is better to play than to do nothing"

Running Events: Melon Festival 5k – My doctor runs this one every year and he says it’s a blast. It is Friday night and the best part is that they take runners 5 years old and up.  The entire family can participate. Farmington Run for the Hills – This event welcomes runners, walkers, and teams and raises money for the Oakland County Special Olympics.I think they have 1k to 10k events at this one. Island Lake Triathlon-This is a Sunday morning event offering both sprint and Olympic distance tri’s.What’s the difference between the two?That’s funny, because ever…

Good Enough Is the New Perfect

A friend bought me and his wife each this book called Good Enough is the New Perfectfor Mothers' Day.  It categorizes working moms into two groups; the "never enoughs" and the "good enoughs".  The authors' intentions are to get us to see that we can all be happier with a "good enough" attitude if we focus on what is really important to us and makes us happy.  This is tougher than it sounds.  We have achieved our current levels of success by working hard and always striving to be the best at everything.  How would we continue being successful without our "never enough" philosophy?

By creating what Becky and Hollee call a "new perfect". 

This week I am choosing to take a good enough attitude.  You will see below that I missed my long run yesterday.  Normally, this would blow my week.  I would be obsessing with what a failure I am for not getting that run in.  Instead, I am choosing to feel happy that I got in 4 successful runs t…

Weekend Playlist

No kid, or family, left inside this summer.Get the entire family out.Don’t be a couch potato this weekend there’s too much going on. My absolute favorite summer fair is Milford Memories.It is in downtown Milford, which is a nice place to visit anytime, and it has a lot of variety.We go almost every year.Why we love it: live music, lots and lots of food selection including carny food, and beer tents, and it trails from downtown to Central Park by the Huron River.Let the kids run loose here there is a giant play area.It’s not my thing, but they even have a Civil War Encampment where they shoot canons. Kid Rock fans, he’s in the big ‘D’ this weekend.I love this video of his concert announcement.Last year was the first time we saw him live and we’re hooked.You don’t have to be a huge fan to have big time fun at one of his concerts.The Kid puts on a show.We’re going Saturday night.Are you going? I’ve never been to this one, but it has a catchy name Cheeseburger in Caseville.Caseville is up in…


Alright; we’re in.My husband and I are officially registered for the Detroit Marathon on October 16th.They say the best way to stick to a goal is to share your goal with others.Here, I am sharing this with you. My goal is to run the 2011 Detroit Marathon. The next best way is to write the check.I’ve done that too.There is no turning back.We are committed.We’re all in and there’s no turning back. Last year we trained well up until this point, but then we somehow got too busy to fit in those long runs on Sunday.Then it was easy to be too busy to get in 4 days so we dropped to 3 and pretty soon we talked ourselves into being recreational runners. It’s not that we are any less busy this year.We are just more committed.I found this awesome quote to sum it up. There's a difference between interest and commitment. When you're interested in doing something, you do it only when circumstance permit. When you're committed to something, you accept no excuses, only results. How did this …

Back In It

OK, I am back in it.  I found my running chops again.  If it's true that it takes 3 weeks to make a behavior a habit then I'm there and then some.  I've logged 30 miles for 5 consecutive weeks.  Woot woot.

1.6 miles Perfect mommy/daughter time.
20 minutes abs

5 miles

5k  Car butt prevented any distance today.  I took my daughter to camp today and couldn't do much more. In fact, I was kind of peer-pressured by my husband to get up and go.  It made the Bagger Dave's oh that much better and I treated myself to a couple of Dirty B's.  Not so great for the run the next day . . .

5 miles in a downpour.  It wasn't a downpour when I started.  It was just a sprinkle, but after a mile you're soaked anyway so why not just go for it?  What the heck.  It feels amazing.  In fact you feel like you can conquer the world.

I sat this one out because there was lightning.  I know.  What a wuss. 

5 miles

12 miles in …