Tag: health coaching

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40 Day Lent Starts on Wednesday February 18, 2026

Today, Clean out your washer and dryer. Below are some tips on cleaning out both machines and some maintenance suggestions:

Clean the Washer

  • The Tub Clean: Most modern washers have a “Tub Clean” cycle. If yours doesn’t, use the Heavy Duty or Whites setting with the hottest water available.
  • The Cleaning Agent: Use a specialized washing machine cleaner tablet, or substitute with 2 cups of white vinegar poured directly into the drum.
  • The Gasket (Front-Loaders Only): This is the rubber ring around the door. Wipe it down with a 1:1 solution of vinegar and water. Be sure to peel back the folds to find trapped hair, coins, or slime.
  • The Filter: Locate the small hatch at the bottom front of the machine. Place a towel down, unscrew the filter, and rinse out the debris.

Clean the Dryer

  • The Lint Screen: Beyond emptying it after every load, wash the screen with warm soapy water once a month. Dryer sheets can leave a waxy film that restricts airflow even if the screen looks “clean.”
  • The Housing: Use a vacuum hose attachment to reach into the slot where the lint screen sits. You’d be surprised how much lint bypasses the trap.
  • The Drum: Wipe the interior drum with a microfiber cloth and a bit of rubbing alcohol or stainless steel cleaner to remove any transferred dyes or wax from dryer sheets.
  • The Exhaust Vent: At least once a year, disconnect the large silver hose from the back of the dryer and vacuum it out, or use a vent cleaning brush kit to clear the path to the outside wall.

Maintenance Tips

ComponentActionFrequency
Washer DoorLeave it propped open after use to prevent mold.Every load
Detergent DrawerPull it out and rinse away “goop.”Monthly
Dryer VentInspect the exterior flap for airflow.Seasonally
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An Outdoor Date | February Goals | Valentine’s Day

What to do when your significant other is not an outdoor kind of person:

– Create a low-pressure, shelter-forward outdoor experience: think comfort – warmth, shade, shelter, good vibes, and easy transitions back indoors.

– Start with something indoors and adjacent to nature.  A warm café, greenhouse, or museum café where you can then move to a short outdoor activity, and can return to an indoor environment for a light meal or a coffee.

Plan with these three simple date Segments

– Beginning of the date is an indoor-friendly start: A comfortable place to meet and chat such as in a coffee shop with seating, a greenhouse café, or a museum café.

– The main part of the date is a sheltered outdoor activity: Choose something outdoors or outdoor like with built-in shelter and options for pausing such as benches  or a covered patio.  

– The end of the date goes back indoors: Go back to the original cafe or go to a dessert shop, a bookstore cafe, a lounge with heaters.

Hybrid date ideas 

Garden + cafe: Visit a botanical garden or conservatory then wander to the on-site cafe for cocoa or coffee.

Park stroll with shelter breaks: Pick a scenic park, plan 20 minutes of strolling, then pause under a pavilion or in a landscaped garden, with hot drinks in a thermos.

Greenhouse + snack hop: Explore a large greenhouse or plant conservatory, then head to a nearby bakery or cafe patio.

Museum or gallery + outdoor sculpture loop: Do a short indoor exhibit, then place time for a stroll through an outdoor sculpture garden or courtyard.

Farmers market stroll + indoor tasting: Walk the outdoor stalls, then duck into the market’s indoor food hall or a nearby cafe to regroup.

Waterfront boardwalk with shelter: A light stroll along the water, stopping at a sheltered pier or covered seating with a warm drink.

Build in one natural transition back indoors for comfort. Don’t force the entire date to stay outside.

Have a plan B for weather: a nearby indoor option within 5–10 minutes of the outdoor activity.

Conversation and connection

– Start with low-pressure topics: favorites about indoors vs outdoors, your ideal “cozy day,” or recent small joys.

– Balance the flow: mix light, playful questions with a few meaningful prompts to gauge compatibility.

– Plan a non-awkward close: finish with a warm drink or dessert and a simple “Would you be up for a similar plan next time or maybe try X next time?”

Quick invitation wording

– Casual: “Hey, want to do a short, cozy outdoor/date-adjacent plan this Saturday? We’ll start with coffee, stroll through a sheltered garden area, and finish with a warm treat indoors if it’s chilly. What do you think?”

Specific + respectful: “If the weather’s nice, I thought we could meet for coffee, walk through the botanical conservatory, and end with hot chocolate at a café.

If weather or plans go off-script

– Rain plan: move indoors to a cafe or bookstore with a light outdoor stroll in covered areas; or swap to an indoor museum date.

– Cold or wind: shorten the outdoor segment, focus on sheltered spots, and linger at a warm cafe or greenhouse.

– If interest wanes, gracefully switch to a more indoors-friendly activity in the same venue.

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Daily Goal | Valentine Prep | Cook a Meal Together

Cook a meal together. Make it less stressful by prepping the meal in advance

Cooking a meal together creates memories and traditions: Cooking a meal together as a couple on Valentine’s day is an option but planning a weekly cooking night can become a romantic gesture strengthening your relationship. Cooking memories such as the day you grilled garlic or tasted a new sauce are great ways to build up joint memories.

By cooking together, you improve your cooking skills and maybe become gourmets. As a couple, you can learn new cooking skills or research new cooking equipment. Even a simple dish can become a way to explore new cultures, family histories and personal taste.

Don’t Make Excuses

– “We’re too busy.” Start small: a 20–30 minute meal window once a week can become a reliable routine. Plan ahead with a simple, one-pot or sheet-pan recipe, or pre-measure ingredients the night before.

“Some of us don’t want to cook.” Make it a life experience. You are a team cooking to reduce your food budget or save to go out and eat. Helping to cook meals or prep the kitchen for cooking helps strengthen your family relationship and family bonds.

“We argue over taste.” Pick a flexible recipe that can be spiced up with sauces. Build a base meal and offer optional add-ins so people can customize without conflict.

Practical tips for Cooking Together

Rotating roles keeps everyone engaged and prevents one person from always doing the boring tasks.

Make cleanup part of the plan and clean as you are cooking. Don’t wait until the end of the prep to wash, wipe, and put away. A quick cleanup will keep everyone happy and prevent leftovers from piling up.

Create a playlist for cooking or look for one on Youtube.

Valentine Cooking Date | Date Night ideas to try

Build-your-own pizza night: Prepare dough (or use store-bought), set out toppings, and let everyone craft their own mini pizza. It’s fast, fun, and allows for plenty of customization.

A Taco or Nacho bar: Soft tortillas, seasoned meat or beans, and a colorful array of toppings. Great for a quick, social cooking experience.

Pasta party: Create Fresh Pasta, Boil, toss with a simple sauce, and finish with cheese, herbs. Make a garlic bread on the side.

Cooking a meal together is a repeatable act of teamwork that can strengthen communication and offer opportunities for more communication.

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Today, Give Five Compliments – Written or Verbal

How to deliver a great compliment

First, be specific: Tie your compliment to a concrete example or behavior.

Second, focus on work ethic, empathy, problem-solving, or creativity.

Third, keep it brief using one or two sentences.

Fourth, center on actions, skills, or personality not looks.

Lastly, deliver in a personal way, through text or note or face to face, and in the correct context.

Here is a thoughtful compliment that doesn’t add flirting to the conversation to use as a template:

“I really appreciate your follow through on this commitment. It makes us feel more confident and able to keep moving forward.”

Customization ideas

Keep your compliments friendly and specific to your everyday.

If you’re uncertain about the tone: choose one compliment and deliver it in a straightforward, plain-spoken way without extra flourish. Do not use words that are not in your everyday vocabulary.

Genuine compliments focus on effort, character, and contribution can strengthen rapport and respect across genders.  Keep your comments specific, sincere, and non-romantic, you’ll make someone feel valued for who they are and what they do—no flirting required today.

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| Packing for a Trip | Health Storey Newsletter 4 |

Daily goals to get you travel-ready and eating more vegetables this February.

As you plan trips and look toward a healthier routine, this week’s newsletter brings you a practical, easy-to-follow prep plan. We’ve lined up daily goals to get your space, your packing, and your meals on track—plus a February veggies spotlight to keep your plate vibrant even while you’re on the go.

This Week’s Daily Goals

– Monday, January 26: Empty Trash from House

– Tuesday, January 27: Organize a Drawer

– Wednesday, January 28: Vacuum the House

– Thursday, January 29: Prepare to Leave on a Trip

– Friday, January 30: Organize Travel Bags, Clean Them

– Saturday, January 31: Travel Luggage for a Weekend

– Sunday, February 1: February is About Eating More Vegetables

Healthy Travel Prep: Quick Tips

– Hydration on the go: Carry flavour packets. My favourite drink mix contains 3 grams of electrolytes that hydrate and add flavour to city tap water or bottle of water you purchase at the store. If you are packing light, you do not need to bring your own drink containers on your trip.

– Smart Lunch options: Before lunch or dinner, eat a handful of nuts to add protein to your meal. While traveling, your meals may not be as balanced or may contain less protein than at home.

-Focus on Neat Movement: You will be on a flight, spend the time at the airport standing or walking around. Track your mileage on your phone. Make sure to use the bathroom before getting on the plane and limit what you eat while flying. Grab a beverage when you land to drink while going through customs and picking up your luggage.

Sleep: Take ear buds and a travel pillow. You can buy a travel pillow at the airport for around ten dollars and give it to someone as a gift. Once you are at your destination, stay awake as long as you can to avoid jet lag. Carry a compact eye mask, earplugs, a small pillow, and a reusable tote for day trips.

Travel health kit: Grab the first aid kit you created for traveling and make sure it includes: basic bandages, antiseptic wipes, pain relievers, any personal meds, homemade ginger candy.

Focus of February 2026 Daily Goals

Vegetables

– Veggies of the Month: Bok choy Mushrooms, Peppers and Lettuce. Each week the focus will be on adding vegetables to our rice for breakfast and lunch.

Topics for Feb: Quick Prep for Veggies, Storage ideas and nutritional information and research on different vegetables being added into the Daily Story month.

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Weekend | Work On Home Office Layout | Hours

Best Office Layouts for a Productive, Adaptable Workplace


The layout of an office does more than just hold desks and chairs. It shapes how people collaborate, where deep work gets done, and how a company adapts to change. A great office layout supports your culture, keeps people engaged, and scales with growth. The challenge is balancing openness with privacy, collaboration with focus, and cost with comfort. Below are the most effective layouts you’ll see in modern offices, along with when they shine, common pitfalls, and practical tips to make them work for your team.

Open-Plan / Collaborative Layout
What it is: Long rows or clusters of desks with minimal walls, designed to enable quick conversations and spontaneous collaboration.

Pros

  • Fosters quick communication and teamwork.
  • Maximizes floor space and can feel more energetic and inclusive.
  • Easier to reconfigure as teams shift.

Cons

  • Noise and visual distractions can hurt focus.
  • Some employees may feel exposed or exposed to interruptions.

When it shines

  • Creative, design, and sales teams that rely on rapid feedback.
  • Startups or fast-growing teams that prioritize collaboration over privacy.
  • Use zones: dedicate specific areas for heads-down work and others for collaboration.
  • Add sound-absorbing materials: carpets, ceiling tiles, acoustic panels, and upholstered furniture.
  • Create “quiet corners” with taller furniture or screens for focused work.
  • Introduce visual cues to signal when someone is in deep work mode (e.g., desk nameplates, signals, or status indicators).

Activity-Based Work Layout
What it is: A campus-like approach with distinct zones for different activities—focus, collaboration, socializing, and breakout work—often with a mix of furnishings and clever wayfinding.

Pros

  • Supports varied work styles within one space.
  • Encourages collaboration in the right spaces and privacy when needed.
  • Flexible by design; easy to reallocate areas without major construction.

Cons

  • Requires thoughtful planning and clear usage guidelines.
  • Can feel chaotic if zones aren’t well defined or poorly signed.

When it shines

  • Teams with a mix of roles: developers who need deep focus, marketers who need collaboration, and managers who host meetings.
  • Companies undergoing frequent project shifts or process changes.

Practical Tips

  • Map activities to spaces: designate dedicated rooms or zones for focus, meetings, quick huddles, and social areas.
  • Plan sightlines and wayfinding: clear arrows, color-coded zones, and signage help people find the right space quickly.
  • Invest in flexible furnishings: height-adjustable desks, mobile whiteboards, and movable screens to morph spaces as needs change.
  • Consider acoustics in open areas: soft furnishings, wall panels, and ceiling treatments to keep background noise manageable.

Cellular Private Offices / Mixed Privacy Layout
What it is: A mix of private offices or enclosed workstations with doors, balanced by shared spaces for meetings and collaboration.

Pros

  • Strong privacy and reduced interruptions for deep work.
  • Clear delineation between management and staff in many designs.

Cons

  • Can feel isolating and reduce spontaneous collaboration if overused.
  • Higher real estate costs per employee and potential underutilization.

When it shines

  • Roles that require confidentiality or extensive concentration (legal, finance, R&D, senior leadership).
  • Teams that need predictable meeting rooms and private spaces for sensitive conversations.
  • Blend with open, collaborative zones to avoid isolation.
  • Use glass or transparent partitions to maintain a sense of openness while preserving privacy.
  • Create “office adjacencies” for quick interactions: place meeting rooms and quiet rooms near teams to minimize long walks.

Hybrid / Breakout-Heavy Layout
What it is: A flexible mix of small nooks, breakout lounges, informal seating, and short-task desks designed to support quick, informal work sessions and meetings.

Pros

  • Encourages informal collaboration and rapid problem-solving.
  • Feels modern and approachable, often improving employee satisfaction.

Cons

  • Can suffer from underuse if spaces aren’t inviting or properly scheduled.
  • Requires ongoing management to keep reservation systems simple and fair.

When it shines

  • Teams that brainstorm frequently, run standups, or host clients in-house.
  • Organizations embracing agile, sprint-based workflows.

Practical tips

  • Offer a spectrum of breakout formats: high-top tables for quick chats, lounge seating for relaxed discussions, and semi-enclosed nooks for privacy.
  • Implement a simple booking or “first-come, first-served” system to avoid crowding and overlap.
  • Provide writing surfaces and digital collaboration tools in breakout areas to capture ideas quickly.

Modular / Flexible Layouts with Movable Walls
What it is: Floor plans built with demountable walls, modular furniture, and easy-to-reconfigure components that evolve with your business.

Pros

  • Extremely adaptable to headcount changes or new workflows.
  • Protects long-term space value by enabling reconfiguration rather than relocation.

Cons

  • Higher initial investment and planning effort.
  • Requires ongoing management to keep the space coherent.

When it shines

  • Growing companies, firms that pivot often, or businesses planning frequent internal reorganizations.
  • Spaces that host rotating teams or cross-functional projects.

Practical tips

  • Plan for scalable zones: design core areas that can be expanded with modular inserts.
  • Choose modular furniture with multiple configurations to support different activities.
  • Keep electrical, data, and HVAC in mind; plan for future needs when you install partitions.

Deskless / Hot-Desking Layout
What it is: A system where employees don’t have assigned desks; they choose a workstation when they arrive, often guided by a booking app.

Pros

  • Maximizes real estate efficiency; good for hybrid or remote-heavy teams.
  • Encourages movement and interaction across departments.

Cons

  • Personalization can be tough; some people struggle to leave belongings behind.
  • Requires strong IT and facilities support to manage bookings, equipment, and entry access.

When it shines

  • Companies with strong hybrid work policies or limited on-site needs.
  • Teams that travel between client sites or work remotely part

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Daily Goal | One Hour Cleaning Desk Space | Health Storey Goal |

What are we writing about today? Building a calm, productive home office with smart layout, clever storage, and simple maintenance habits that keep clutter at bay—without sacrificing style or comfort.

Monday : Daily Health Storey Goal | Clear off your desktop for one hour.


Working from home can blur the line between living space and workspace, which often leads to clutter creep. The goal isn’t a sterile office; it’s a space that feels calm, functions efficiently, and still reflects your personality. Below is a practical guide to designing a home office that stays neat through smart layout, thoughtful storage, and easy maintenance routines.

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