The sun is shining, the birds are chirping and I cannot wipe the goofy grin of my face.

Today, I’m thankful for the sunshine. And I plan on showing my thanks by taking the afternoon off to go on a bike ride with my Mister. Don’t worry, I’ll be following my safety tips!

What are you doing to enjoy the weather today?

Like most things, burnout happens in stages, so it’s important to recognize the signs along the way.

STAGE ONE: CLOUD NINE

Classic sign: you want to look good in that swimsuit you just bought, so you never miss a workout.

Banish burnout: Less can actually be more. See, burnout happens when you expect too much too soon. Balance your excitement with the big picture! Even with the smartest, most effective workout program, you still can’t force your body to become stronger or slimmer any faster than it physiologically can. So start small. It’s better to do too little in the beginning than too much — the last thing you want to do is mess with your limits and push your ability to recover mentally or physically.

STAGE TWO: IMPATIENCE (aka REALITY CHECK)

Classic sign: Do you get easily discouraged when you don’t see results right away? Do you stop looking forward to gym time and start skipping workouts? DON’T.

Banish burnout: Set mini goals. The main reason people stop an exercise program is that they feel so far from their high-set goals! Try setting short-term goals that focus on the process (like time spent exercising) are more likely to boost your confidence and keep you on track than long-term outcome goals (say, total number of pounds lost).

STAGE THREE: EXCUSES

Classic sign: With boredom and apathy setting in, you’ll use almost anything — work, family, stress, the weather — as an excuse to skip exercise.

Banish Burnout: Change it up! Use a different piece of cardio equipment or work out in a different part of the gym. Sick of the gym? Take it outside! Icky weather? Fitness DVDs! Always give your body something new so that it never has a chance to adapt.

STAGE FOUR: SURRENDER

Classic sign: You are already saying “there’s always next year”

Banish Burnout: Put away that white flag! do NOT surrender! Remind yourself of the reasons you started this routine in the first place. Re-commit and make a schedule. Stick to it for at least five weeks (the KEY time-frame to get habits to stick!). Try making a date — with a trainer, your guy, or your best friend. You’re more likely to stay on track when someone is holding you accountable.

Now that you know the stages, they’ll be easier to avoid — hang in there, you can do it!

hang in there!

How do YOU prevent burnout?

In the news: yet another reason why you need to take it easy every once in awhile — Too much exercise can lead to overuse injuries

How to make a chocolate brownie sundae – in three steps

STEP ONE: Purchase the following

STEP TWO: Heat up a Vitatop

STEP THREE: Top with Mousse

I know, right? You can thank me later.

Have you ever head the pleasure of enjoying pumpkin cheesecake? Yeah, it’s kinda like that.

You should make these muffins just so you can enjoy this flavor combo. Now if only I still had some Cacao Bliss left, as I’m sure that would make a decadent treat, as well!

What is your favorite “muffin top”per?

I’m getting my hair cut tonight – gaaaahhhhh – it always makes me a little nervous! I don’t think I’ve ever recovered from the mullet my mom gave me when I was little.

While I can’t tell you if you are ready for or deserving of the promotion/raise (I’ll trust your judgment!), I can give a few pointers on how to ASK.

Step one: PREP

Whatever you do, DO NOT go to your employer with nothing prepared. Documentation of your achievements will help you to show that you’ve been a valuable asset to the company. This is also a good little reminder that you should be tracking these achievements throughout the year (so you don’t have to scramble at a time like this!). Make copies of your last reviews and make notes on company improvements that you have implemented while in your current position. Have sales grown as a result of your work? Have you heightened employee morale? Point these things out. This is not the time to be modest — you need to toot your own horn.

Check your attitude

How are you perceived around the office? Are you viewed by both management and coworkers as a positive thinking individual? If you’d like to move into the management level your attitude is crucial. People take direction and are more inclined to work hard for a boss that is upbeat and encouraging. Try and be the person that YOU would want to work with/for.

Research

Do not underestimate the value of information! Here is what you need to find out NOW:

• Employer’s pay practices. If the standard practice is to offer salary increases once a year after an annual review, you are unlikely to receive a raise at any other time. If your company offers more frequent increases, you’ll have more luck asking for a pay raise. Listen to your employer. If the employer announces that the pay raises will be four percent across the board, you are unlikely to negotiate more money.
• Market pay rates for your job. Take advantage of the fact that almost anything is accessible nowadays via the internet. Check out some salary calculators — although don’t take them too seriously, as they rarely reflect your local market conditions including the number of open positions in your area. If you are already paid above your market pay rate, negotiating a pay raise can be difficult.
• Employee handbook policy. The handbook may present the process whereby pay raises are granted. If a policy or a process exists, your best bet when asking for a pay raise, is to follow the process exactly.

Now that you are armed and ready…

Make an appointment with your boss.

Do NOT ambush him/her.  If your supervisor is unprepared to discuss an increase with you, nothing will happen at the meeting. Your boss will also want to do some research with the Human Resources staff and industry sources.

Make your case

Be straightforward in addressing your request for a pay raise to your supervisor. Be ready to explain why you deserve the promotion, as well as what you hope to achieve in the new position. Have a few solid ideas for company growth and improvements, and be prepared to explain how you would go about putting these improvements into action.

Outline the steps you have taken to ready yourself for the responsibilities of the new position. If you have taken any classes or attended work-related seminars since your last promotion, be sure to mention them. Again, this is NOT the time to be modest or passive, you need to be confident and assertive in your ideas.

Mindset: hope for the best, but be prepared for the worst.

If you are denied the promotion, politely ask for a reason, if one is not automatically offered. Inquire as to what you can do to put yourself in contention for a promotion in the future, and make a commitment to take the necessary steps to advance your career. Sometimes, even deserving candidates are not promoted because they have reached the highest point possible at their company. If this is the case, you may have to apply at a larger company/firm in order to take your career to the next level.

Keep it classy

No matter what the outcome of your meeting may be, be sure to extend your hand for a handshake and thank your boss for the opportunity to talk. Even if the meeting didn’t result in a promotion for you at this time, you want to leave your boss with a good impression–you need to be professional and even-tempered. If you did get the promotion (good for you!), ask to set up a time to work out the details, if they haven’t been fully discussed.

GOODLUCK climbing that ladder!

Additional suggested reading: How to ask for a raise when times are tough

Have you recently been in this situation? How did it go? Any tips to share?

To make your own: grill your favorite chicken sausage – I used spinach and feta!

Pull out an Arnold Sandwich Thin/Deli Flat. Put one slice of mozzarella cheese on each half of the bread.

In the middle, place the sausages and add some sundried tomatoes and marinated artichokes.

Then PRESS! aka – put into your sandwich press or pan fry.

What ingredients go into your favorite sandwich?

Introducing: “If you close your eyes you’ll swear it’s fall” PUMPKIN MUFFINS!

You’ll need:

• 1 cup all-purpose flour
• 3/4 cup whole wheat flour
• 3 tablespoons sugar
• 2 teaspoons baking powder
• 1 teaspoon pumpkin pie spice
• 1/4 teaspoon baking soda
• 1/8 teaspoon salt
• 1/4 cup egg substitute
• 3/4 cup skim milk
• 1/4 cup applesauce
• 1/2 cup canned pumpkin
• cooking spray

1.) Preheat oven to 375 degrees.

2.) Spray 12 2-1/2 inch muffin cups with nonstick cooking spray and set aside.

3.) In a large bowl, stir together dry ingredients and make a well in center of the mixture.

4.) In a separate bowl, combine egg substitute, milk and applesauce. Stir in pumpkin.

5.) Add pumpkin mixture all at once to flour mixture and stir until just moistened (batter will be lumpy).

6.) Spoon batter into prepared muffin cups, filling about 2/3 full.

7.) Bake for 15 to 18 minutes or until a wooden toothpick inserted in centers comes out clean. Cool in pan on a wire rack for 5 minutes. Remove from muffin cups. Serve warm. The batter makes 12 muffins!

These are incredible (and only 100 calories!) and you’ll notice they are very healthy! Although I assure you that they don’t taste healthy – no sir! These babies are so moist and jam-packed with fall flavor! And if you don’t want to re-live fall, that’s fine too — because pumpkin is perfectly acceptable all year round — right? Please tell me I’m not the only fall-obsessed crazie!

Snack ideas for pumpkin muffins:

• Spread with cream cheese for a delicious breakfast or mid-day snack
• Crumble on top of oatmeal for a filling breakfast
• Top with Cacao Bliss or another decadant nut butter for dessert

Any other ideas?!

Remember my lenten commitment? Well, I tried not to think about it as I was stuffing my face with THIS:

Yes, that is my beloved za.

Before you start casting your judgements, let me EXPLAIN!

The Mister and I had BIG news to celebrate! He made some amazing achievements professionally and I am so incredibly proud of him. He wanted a za, and how could I possibly let down this charming smile?

This photo is more than 5 years old, but I love it

How are you guys doing on your lent commitments? Any other cheaters to join me in my corner of shame?

In the mix:

• Skirt: Talbot’s
• Brown suede shirt: Nordstrom
• Scarf: Anthropologie
• Boots: Dillard’s

In the mix:

• Skirt: Nordstrom
• Top: Boutique in Florida
• Boots: Boutique in Chagrin Falls, Ohio (Winds of Change)

Katie

Welcome, Katie! How chic is she?! I LOVE those shoes! And it’s so great that they are such a neutral color – you can basically wear them with anything! The dress is such a classic and looks great with her beautiful skin tone. I also dig the belt and the fact that it accentuates her tiny waist – SO CUTE! Katie’s dress and shoes are from Banana Republic and her watch is Tag.

Lindsay

Next up, Lindsay! Now, before we get to the clothes, Linday’s house is STUNNING My wood floors are jealous of her wood floors – I don’t think mine could look that clean if they tried! (And I am jealous of her SHORT SLEEVES!) Anyway, moving on… how adorable is this girl? I LOVE the bag! Is it Marc Jacobs? Kate Spade? I tend to have a good eye… I admire the simplicity of this outfit – it screams casual chic! And look how a sparkly necklace can take an outfit to the next level – so sophisticated!

Marie

SO charming! I smiled when I saw this sweater (p.s. any piece of clothing that truly makes you smile — BUY IT!). She tells me it’s from Wet Seal, and I kind of refuse to believe her! Tell me that does not look like it was pulled straight from Anthropologie! So DARLING! This is the type of sweater I need to feel like spring is in the air! So cute.

Aimee

Never underestimate the chicness that one solid color provides. Aimee looks artsy, stylish AND comfortable! And I love that she decided to change it up at the bottom with a different colored ballet flat. If it were me, THAT is where I would add my pop of color — maybe bright pink, emerald green or yellow — with black as your base-color, you can really go with whatever you’d like! Those pants are great! Are they just skinny jeans or thicker leggings? (jeggings!) Such a relaxed feel – I envey your “cool factor.”

Thanks to all who participated!

This week’s winner is….

Here are your random numbers:

1

Timestamp: 2010-03-05 13:58:56 UTC

KATIE!

Katie: email me your mailing address and I’ll send out your prize pack!

To everyone else: thanks to those who entered and I hope more of you participate next time! Katie will be receieveing a year’s subscription to YOGA JOURNAL, some yummy nut butter, a collection of hot tea, and some other goodies — see? it pays to participate!

Need a rule refresher?

GREAT prizes this time!