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Kindness Activities

Haley Cooke | November, 18, 2020

World Kindness Day was last Friday, November 13th. Of course, prior to that day, I was unaware that such a day existed. Reflecting on what the day could have looked like or what every day could look like, I wanted to share some ideas on how to show and share kindness in the workplace!

Below are a few ideas of how you can show kindness today!


Say Hello and Smile. Also – actually mean it! Never underestimate the power of your smile. When a person’s presence is acknowledged, there is a warm feeling that occurs for the receiving individual. You never know what a co-worker is going through mentally or things that are happening at home. However, you do know the person is in front of you and you have the opportunity to make the person feel welcomed.

Remote workers – Don’t forget about them! Sending a simple Good Morning greeting can brighten their day and kick start production and teamwork for the remainder of the day!


Write a note of Gratitude. Handwrite a message to a co-worker that has helped you out recently or a person you want to encourage. Sending “snail mail” at work is an exciting way to show a person you took the time out of your day simply for them! Did the person go above and beyond!? Consider giving your Performance Plus Award to this individual.

Remote workers – Don’t forget about them! What an exciting way to say how much you appreciate an individual – sending actual snail mail. The holidays are coming… don’t be afraid to ask them for their address for you to send them “something”.


Make Some Goodies. Show kindness by sharing goodies with no strings attached! A just because treat day with your department. Having spontaneous treats with your team brings positive vibes throughout the day!

Remote workers – Don’t forget about them! Send a gift card for a coffee place nearby or some goodies that will last in the mail.


Buy someone’s lunch or coffee! Ask a co-worker to lunch, but on your tab! If you are not wanting to eat out… consider delivery and enjoying the new work café! If they are coffee drinkers, grab their fave coffee on your way to work.

Remote workers – Don’t forget about them! Eat lunch together via Zoom, Teams or FaceTime! Spending time together “outside” work helps to build a better relationship.

Do you fall into the domain of “ACTIVE couch potato”?

Haley Cooke | November, 11, 2020

Are you an ACTIVE couch potato!?

An individual who meets the recommended exercise requirements but remains sedentary the rest of the day.

Example: Each day the person exercises 30-45 minutes in the gym, but during the normal work hours the same person sits all day.


I must confess… there are days I move less than other days. While some days I may get a good amount of exercise in during the lunch hour, I also sit for hours on end working through the rest of the business day. So if you fall into the domain of active couch potato… know that you are not alone.

Let’s take a few steps forward to move out of only being active with exercise once a day and be additionally active during the work day! This helps our metabolism to continually burn calories and lower our risk of disease.


5 strategies to add to your day:

Stand more at your desk. We have these awesome standing/sitting desks – lift the desk up and stand! Challenge yourself to at least a total of one hour of standing per day.

Set a timer for 90 minutes – get up and move for at least 5 minutes. Find a route outside or throughout the building. Challenge yourself to walking away from your desk space at least three times a day.

Take regular stretch breaks. Stretch your upper and your lower body to help your blood flow. Working through a series of stretches may help you find “that answer” you were looking for!

Hold walking meetings with co-workers. Go walk around the courtyard or around the building while you meet with your team. Challenge your team to at least getting outside once a week for fresh air and movement.

Rely less on email – communicate face to face – Go visit the person to discuss the email. If you cannot answer the email with one response, go talk in person and solve the issue together!

Reading a Nutrition Label: Part 6

Haley Cooke | November, 4, 2020

Today we will look at Protein and the Vitamins & Minerals listed on the Nutrition Label. 

Protein: You need protein in your diet to help your body repair cells and make new ones. Protein is also important for growth and development. Protein contains 4 calories per gram. If you do some basic math, you will be able to calculate the calories from protein in a serving and the percentage of calories from protein (see below).

Vitamins & Minerals: Most labels will list Vitamins A and C, and the minerals Iron and Calcium. Other labels may list alternative vitamins and minerals to help the consumer know what is inside the product. If you are interested in a Vitamins & Minerals list with details about the quantity a person needs and the source of the vitamins/minerals – please let me know!


Total Protein per Serving: 3g

Calories per Serving: 230 calories

Total Calories from Protein per serving: 3g x 4 calories = 12 calories per serving from Protein

Percentage of calories from Protein: 12 calories / 230 calories (the value listed for calories in one serving) = 5% Fat


If you have missed the last five posts of this blog series, feel free to look through our blog site or contact me for the direct links!

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