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Haley Cooke | September, 22, 2021

Practice self-affirmations every day to keep a positive perspective on life and any situation that you may approach. Write a few down on a sticky note and place it on your mirror, in your car, or at your desk. If you find you are approaching what feels like a negative situation – read through your self-affirmations.

Here are some examples:

I trust myself completely.

I am a smart and talented go-getter.

I can remain calm and relaxed no matter the circumstance.

I am at peace.

I will not worry, no matter what comes my way today.

I can do anything I set my mind to.


Have you had a personal experience with how self-affirmations have helped you through a situation? What is one affirmation you focus on in your personal life?


Hip Strength

Haley Cooke | August, 25, 2021

Let’s work on strengthening your hips!

Why you ask!? Hip mobility and strength is essential for daily activities like bending down to pick up a box, walking up a flight of stairs or simply getting up from your chair.

The primary role of the hip extensors (hamstrings and adductors) is to extend the hip during walking or running. Extensors also provide dynamic stability when standing on one leg. The hip extensors are responsible for lower-body strength and for distributing power from the ground through the rest of the body.

While squats are great for strengthening this area, I would also encourage you to try these five moves. Try each move out with 10-15 reps for 2-3 sets.

Glute Bridge

Hip Hinge

Step Ups

Backward Lunges

Side Lunges


As always, if you need a demo – just let me know!

Making Time for Personal Wellness

Haley Cooke | August, 18, 2021

Several of you have asked me over the past few weeks how to make time in your life for personal wellness. Though I cannot tell you personally what to do with your life, I can offer some help! Below I share three simple tips that I have to offer you on making time for your personal wellness.

Prioritize it. Even when life hits you in the face, remember the positive results you have seen when you were able to be consistent with your wellness plan. When you have a workout scheduled and something pressing comes up, reschedule that workout. Try not to allow yourself to postpone the workout and never actually get back to it. Literally decide on the day/time that the workout you are missing will take place. Priority means it matters, and if it matters, it needs to get done.

Schedule It. Like mentioned above, selecting the time you plan on doing your workout tends to be more helpful in following through with the plan. Identify pockets of time that might be spent on healthy activities throughout your day. Perhaps that is right when you wake up (even if that means getting up early) or that is during your lunch break at work. Find a specific time for your personal wellness that works for you. Learn to make time for wellness rather than wait to find time for it.

Acknowledge the little things. There are seasons in life when time is available to focus more on your wellness and then there are other seasons when time is short, and maintenance becomes the goal. Understand that even the smallest of things can make a difference! Maybe it is the 10-minute walk during your break or the salad at lunch, making small healthy choices over an unhealthy choice is huge! The little things allow you to stay healthy during “that season”… and when “that season” has ended…. get back to the bigger things!

I know it isn’t easy, I truly understand that. If you find yourself staying in “that season” for too long… Reach out to me! I would love to help you get back to the bigger things and making time for your personal wellness!

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