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 chandes of seeing it repeated are slim to none.

Frequent, I don’t think that you would ever hear “please stop saying thank you; it’s too much.”  When it comes to recognition there is never too much.  This is true whether your giving praise to an employee, to a spouse, or to one of your children.

There are two things people want more than sex and money… recognition and praise.
Mary Kay Ash

Start by recognizing small wins; your daughter cleans her room, your husband loads the dishwasher, you run your first mile.  Write a thank you note, remembering to be specific, and see their reaction.  I bet it will be easier to get them to do it again.

Here’s how my training week went:


Huge employee recognition day at work.  Our owner really knows how to make our top sales perfomers feel like their at the top.  Do you think they felt special after being treated to this?

12 mile run.
5 mile run
30 minutes strength training.  I love my BOSU

The name BOSU means BOth Sides Up.  With the flat side down you can stand or sit on the BOSU.  With the round side down you can also stand on it or use it to do balanced push-ups.  I use it to do most of my arm and core strength training to get more done in a shorter period of time.
I stand on the BOSU while doing shoulder presses or other upper body strength training.  By adding the balancing aspect to my workout I work more muscles at once, meaning I get more workout with less work.
5 mile run
16.5 mile run
18 holes golf

I rewarded myself with a ginormous hamburger and french fries for achieving my goal today.

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 yet, go buy new furniture at Art Van Furniture.  You can burn 400 calories per hour walking in our beautiful showrooms (yes, I work here), without burning a hole in your wallet.  This weekend starts our super Labor Day Sale.

“You can discover more about a person in an hour of play than in a year of conversation.”

It’s finally CRIM weekend.  The CRIM offers walking and running events from 1-10 miles.

Pedal for Paws is a 10-35 mile biking event to support animal adoption.  The event takes place in Warren, MI this Saturday, August 27th.


October 2nd, The Brooksie Way.  This one is in Rochester and made the list for scenic fall runs.  We ran it in 2009 and it is definitely my most memorable finish line.  My husband and I lost each other at the beginning of the race, but I caught up to him at around mile 11.  Realizing that we could finish under 2:00 we held hands and booked it to the finish line crossing together at 1:58.
October 16th, Free Press Marathon.  We are signed up for this one making it our second appearance in Detroit.  There is also a marathon in Grand Rapids for the western side of the state on the same day

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 steak (about 1 1/2 lbs.)

Mix all of the ingredients together to make a marinade.
Coat both sides of the steak and let sit in marinade for 1-4 hours.
Heat grill.
Grill on each side about 5-7 minutes for medium rare.
Place on platter and loosely cover.  Let sit for 5 minutes.

THIS IS SUPER IMPORTANT: slice thin on a diagonal across the grain


Viva Italian works as a great substitute for the marinade.  Costco sells flank steaks in packs of 2.  I marinate them both and throw one in the freezer; dressing and all.

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 from Asia. Ferdinand Magellan is said to have brought them to Africa and Asia, where they have long since been incorporated into cuisine and medicine. I can eat them every day.

Here’s how my training week went:

30 min strength training

5 miles

9 miles

5k – silly me.  I thought that lightening was OK as long as you couldn’t hear the thunder. NOT!  Do as I say not as I do; do not run during a lightening storm.
30 min strength training

5 miles


15 miles

“It does not matter how slowly you go so long as you do not stop.”

Only 8 more weeks until the Detroit Marathon!

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