Erin Andrews


Your plan is complete and I know you feel like you are ready to rock.  But for plans to go well you need to get adequate rest. In the Department of Defense (DoD) and all too often corporate America today it seems there is a badge of honor given to those who work 12-24 hour days without stopping to rest. But I contend a well-rested mind and body will out perform and out produce someone who is stressed and out and tired. For this reason the flying community has strict regulations on getting eight hours of uninterrupted rest before missions. The science is sound, if you want to perform well you need rest. Don’t get me wrong, there are times to do what it takes to get the mission done, but learning how to rest your body is extremely important.

Body – Active Recovery
Scottish Hammer dude
This guy has to be scottish!
Wingman/Flight Leads/Instructors/Weapons Instructors
Easy ride, jog, play some racquetball, tennis
Recipe of the Day 
Watercress steak salad
Watercress Salad with Steak, Sautéed Shallots & Stilton
by Susie Middleton
3 Tbs. extra-virgin olive oil
1 Tbs. fresh lemon juice
1/2 tsp. Worcestershire sauce
1/2 tsp. Dijon mustard
Kosher salt
12- to 14-oz. strip steak or rib eye (1 inch thick)
Freshly ground black pepper
4 large shallots, sliced 1/4 inch thick (about 1-1/2 cups)
6 cups (lightly packed) small watercress sprigs (about 2 bunches trimmed of lower stems), torn into bite-size pieces
2 oz. Stilton, crumbled (about 1/2 cup)
In a small bowl, whisk 2 Tbs. of the olive oil, the lemon juice, Worcestershire sauce, mustard, and a generous pinch of salt. Season both sides of the steak with 1/2 tsp. salt and 1/4 tsp. pepper.
In a 10-inch straight-sided saute pan, heat the remaining 1 Tbs. oil over medium-high heat until hot. Cook the steak, without disturbing, swirling the oil in the pan occasionally, until the bottom of the steak is deeply browned, about 5 minutes. Flip and cook until the other side is nicely browned, about 3 minutes more. Transfer the steak to a cutting board.
Turn the heat to low and cook the shallots, stirring frequently, until softened and lightly browned, 5 to 8 minutes. (Use a spatula or spoon to break apart the shallot slices and to incorporate some of the browned bits from the pan.) Remove from the heat and let cool slightly.
Slice the beef thinly. Fan an equal number of slices on each of 4 dinner plates. Rewhisk the dressing if necessary. In a large bowl, toss the shallots, watercress, and Stilton with a generous pinch of salt and just enough of the dressing to coat. Season with more salt and pepper and arrange the salad over the beef slices.
nutrition information (per serving):
Calories (kcal): 260; Fat (g): 19; Fat Calories (kcal): 170; Saturated Fat (g): 6; Protein (g): 18; Monounsaturated Fat (g): 10; Carbohydrates (g): 4; Polyunsaturated Fat (g): 1.5; Sodium (mg): 420; Cholesterol (mg): 45; Fiber (g): 0;
Spirit – Have you ever thought about why God created us to sleep?  He didn’t have to, but I sure am glad he did. Out of John Piper’s book Taste and See, Piper points out how the world keeps on functioning while a hemisphere dozes. The point, trust God, get your rest! Psalm 127:2 “In vain you rise early and stay up late, toiling for food to eat- for he grants sleep to those he loves.”