6 Ways to Beat the Sunday Night Blues

In theory, the hours between 5pm on Friday and 8am on Monday morning are the most joyful blissful hours of the week.  You walk away from the office and the stress of your work week melts away.

But come on, we all know how challenging it is to truly unplug for the weekend.   With smartphones and laptops, it is hard to truly disconnect unless you have very healthy boundaries with your technology.  Plus, you are trying to jam in as much as you can during the weekend to play catch up from the week before.

The reality is that Sundays are often dominated by feelings of dread, stress & anxiety.  Plus, you may already be feeling behind because you just could not get everything done that you intended to this weekend.

The phenomenon is real.  78% of respondents in a recent international Monster.com poll reported experiencing the “Sunday Night Blues.” And for the lucky Americans 59% said they get it “really bad”

The Sunday Night Blues are created by a combination of realizing weekend fun is coming to an end and anticipating the beginning of five days of pressure, meaning it can strike even those who like their jobs. “Work is now spread out into home life with increasing demands because of email and the ability to work remotely,” says Steven Meyers, professor of psychology at Roosevelt University in Chicago, Ill. “Work has become more of a drain for many people than it was a decade or two ago. There’s more to dread nowadays.”

But a case of the blues doesn’t have to ruin your Sunday. Here are 6 strategies for beating those dreaded Sunday Night Blues.

Have a Sunday Ritual.  Go to church, Take an evening walk with your spouse, neighbor or a friend.  Relax a restorative yoga class.  Enjoy family movie or game night.  Plan Sunday night dinner with friends.  Have something FUN to look forward to on Sunday nights.

Celebrate Your Accomplishments.  Take time to reflect, write and share your WINS for the weekend.  What do you feel most proud of accomplishing?  Getting enough sleep (ideally 8.5 hours or more each night), spending time with your family & friends, unplugging from technology, exercising or doing something just for FUN.

Plan your week ahead.  Take time to be very mindful & intentional about your week.  What are you most looking forward to?  Are you setting realistic expectations for yourself?  Say NO to something.  Don’t over commit.  Allow yourself time to breathe & relax?

Make Healthy Choices.  Exercise on Sunday is a must.  Burn off the anxiety and increase your endorphins.  Take time to plan out meals for the week.  Do you have enough fruits & veggies?  Do you have healthy options if you are on the go?  Yes, that glass of wine might sound like a good idea, but alcohol is a depressant and is going to leave you feeling even lower in the morning.  Is that how you want to start your Monday?

Promote Relaxation Before Bed.  Write in your Gratitude Journal, Read a good book, Enjoy a relaxing bubble bath, Listen to soothing music, Meditate.  Insight Timer has wonderful free guided meditations.  Take time to quiet your mind chatter.

Resist the urge to skip all of the above and power up your laptop to catch up on work emails.  NO, NO, NO!! You may think you are getting ahead but what you are really doing is promoting being workaholic & quickly approaching burn out.  Plus, you are feeding your mind the message “it’s never enough” This habit is an instant energy zapper.  By doing this you are starting Monday morning on empty.

Wouldn’t you feel better to start Monday rested, relaxed and with a FULL tank of ENERGY?

Is there an area you could use some additional support in?

  • Creating Healthy Habits
  • Identifying & Zapping Energy Drains
  • Practicing Extreme Self Care
  • Setting Healthy Boundaries
  • Creating Value Based Goals
  • Being more Mindful & Intentional about your week

If YES please email me at sarahucoach@gmail.com and schedule a complementary 30 minute coaching session today.

Yoga & Life Coaching Retreat at The Elms

I’m happy to invite you to my Yoga & Life Coaching Retreat at the historic Elms Hotel & Spa in Excelsior Springs, Missouri on Sunday, February 18th.

This exclusive 1-day retreat will include a Yoga, Meditation and Life Coaching workshop led by Coach Sarah on Sunday morning from 10am – 12pm.  Following the workshop, you will be treated to a healthy catered lunch.  You will also have all day access to the Grotto and Fitness Center along with 25% off all Hotel Reservations, Spa and Retail Services.

The intention of this retreat is to relax & unplug and take the best possible care of yourself.

You will leave the retreat feeling Refreshed and Relaxed with more Calm, Joy and Peace.

During your stay at the Elms you will also have access to the Spa at the Elms which is the largest spa in Missouri and features advanced modalities, skilled service providers, and a spa grotto with eucalyptus infused saunas, a hot tub, steam shower, and cold plunge shower for hydrotherapy. All attendees of the retreat will have access to the grotto for the day of their service.  Click Here for a full list of spa services.

Here’s everything included in this amazing 1-day retreat!

9:30am – 10am: Check in at The Elms Carriage House

10am – 12pm Yoga, Meditation & Life Coaching workshop led by Coach Sarah

12pm – 1pm:  Lunch including savory Thai turkey wraps, pear and arugula salad, fresh vegetables with Greek tzatziki, assorted seasonal fruit, infused water, hot tea and iced tea.

Following lunch, you are welcome to relax in the fitness center, grotto or spa.

All Day Access to the Grotto & Fitness Center (9am – 7pm).  Grotto includes Dry Sauna, Steam Sauna, Hot Tub, Steam Shower, Exfoliation Bar, Cold Plunge Shower

25% off all Hotel Reservations, Spa & Retail Services

Your all-day retreat price is $125.  This includes the yoga, meditation, life coaching workshop, catered lunch, and all-day access to the grotto and fitness center.

Please RSVP to Marissa Krems, the Spa Director at The Elms.

Marissa can be reached at either 816-629-2532 or mkrems@elmshotelandspa.com to reserve your place in the retreat.

Any Questions about the Retreat?

Please email me at sarahucoach@gmail.com or call me at 913-481-4791.

Day 10 Check In

Happy 2018
We are 10 days into the new year and I want to check in with you on your 2018 Resolutions, Goals and Intentions.
Many of us start off the year very driven and motivated.  We are focused on WHAT we want.
I want a to lose 10 pounds
I want to get a new job
I want to find a new relationship
I want to spend less and save more
I want to enjoy my life more
These are all great resolutions, but do you find yourself making the same one year after year and NOTHING changes?
Instead of focusing on the WHAT I want you to focus on the WHO.
Who will you become once you lose 10 pounds?
How will you feel each day when you go to your new job?
Who will become once you meet your ideal partner?
How will you open your heart in this new relationship?
What financial freedom will you create with your new spending habits?
What can you let go of which is holding you back from living your BEST life?
Are you committed to do the work to change your old habits, limiting beliefs and negative thoughts?
What is your action plan going forward?
Who is your accountability partner?
As a coach I am committed to my clients to help them achieve their dreams.  I listen to my clients for what is being said & what isn’t being said.  I ask the hard, powerful questions.  I keep my clients focus, on-track and accountable to their dreams.
Right now I have 4 open spots for new clients.
Are you ready to make your dreams come true in 2018?
Message Me to get started TODAY!

What Would You Do If You Weren’t Afraid – 3 Years Later

Three years ago, today was my last day at Sprint.  I packed up my desk, emptied my email, turned in my Sprint laptop & my Sprint badge and say good-bye to the professional life & career I’d known for the past 18 years.  It was a very emotional day for me.

I knew it was my choice.  I raised my hand to take the voluntary severance package to leave my corporate job as a Pricing Manager and venture out on my own.  It was my choice to go all in and make my coaching business THRIVE.

I had a solid foundation to build my coaching business including my coaching training, my coaching certification, a solid business plan, my website, my newsletter, my content and my first few clients.  Even with all of that I was very scared to enter the unknown.  What if I didn’t make it?  What if I failed? What if I wasn’t a success?

The past three years have not been easy.  There have been several times I wanted to quit, I wanted to have my steady pay-check again, and I wanted to go back to the known vs. the unknown.

I knew I could go back.  Knowing that was very comforting but I knew it wasn’t an option I wanted to explore.

I knew I’d be going back to the known but then I started getting comfortable with the unknown.  I started exploring and experimenting what worked for me.

What do I REALLY like? 

Who are my ideal clients? 

Who makes me be my BEST self? 

How can I really THRIVE? 

Even with this exploring, there were many days I said, “What the **** am I doing? (insert any four letter word because I’ve used them all)

Each time I stumbled or hit a road block I changed my energy.  I went to a yoga class.  I took my dog Molly for a walk.  I phoned a friend.  I got a pep talk from one of my favorite cheerleaders.  I scheduled a session with my mentor coach.  I asked for help.  I took ACTION to move forward!

As my energy changed.  I let go of my negative thoughts like……………………

This is never going to work.

What in the world am I thinking?

This is a lot freaking harder than I ever imagined.

When I released my negative thoughts, I created more room for OPPORTUNITIES to flow in.  I started receiving messages like………………………………………………….

Have you ever thought about becoming a certified yoga instructor?

Would you like to be a leader in the Kansas City Lean In Circle?

Have you ever considered becoming a part-time career transition coach?

Can you please help me with my resume?

I’m thinking about starting my own business can you review my business plan?

Can you please help me create my Vision Board?

Can you please help me prepare to interview for my dream job?

Can you be a guest speaker at my professional development day?

Would you like to lead a yoga, meditation & life coaching retreat?

Would you like to teach a yoga class at my lavender farm?

Can you please help me create a powerful personal brand?

Would you like me to introduce you to more opportunities?

How can I help you?

Over the past 3 years I’ve been asked each of these questions.  By saying YES and asking for what I REALLY want I’ve been able to ATTRACT more of what I REALLY want.  Somethings I never even knew were options.  Like teaching yoga at a lavender farm.

If you would have told me 3 years ago, I’d be a Professional Certified Coach (PCC) in the International Coaching Federation and in 3 years I could make a positive impact in over 200 peoples lives I would have said “No way! How is that possible?”

If you would have told me that I’d be a certified yoga instructor and I’d be leading yoga, meditation and life coaching retreats at spas across the US, I would have said “You are crazy.  No freaking way!”

I’m very proud to say YES, this has all happened.  I’m actively creating the life & career I really want.  I’m most grateful for my wonderful amazing clients who continue to inspire me to be my best coach I can be and to my family & friends for being the most awesome cheerleaders by motivating and empowering me to be my best self.

I’m so grateful I was asked the question What Would You Do If You Weren’t Afraid and I answered, “I’d leave my corporate job and coach full time.”

Now I ask you……….What Would YOU Do If You Weren’t Afraid?

What BIG BOLD changes would you make?

Where do you see yourself in 1 year, 3 years, 5 years?

What is holding you back?

Are you ready to let go of your FEAR?

Are you ready to take ACTION?

What do you want to celebrate on December 19, 2018?

How do you plan to get there?

I’m here to be your experienced guide.  If you are ready to make BIG BOLD changes in 2018 contact me to set up your 1st strategy session.

3 Secrets to a Stress Less Holiday Season

I’m thrilled to invite you to my 3 Secrets to a Stress Less Holiday Season Retreat at the historic Elms Hotel & Spa in Excelsior Springs, Missouri on Sunday, December 3rd.

This exclusive 1-day retreat will include a Yoga, Meditation and Life Coaching workshop led by Coach Sarah on Sunday morning from 10am – 12pm.  Following the workshop, you will be treated to a healthy catered lunch.  You will also have all day access to the Grotto and Fitness Center along with 25% off all Spa and Retail Services.

The intention of this retreat is to relax & unplug. Let go of your holiday stress.

During the workshop, you will focus on developing your yoga and meditation practice along with learning the 3 Secrets to a Stress Less Holiday Season.

You will leave the retreat feeling Refreshed and Relaxed with more Calm, Joy and Peace for the holidays.

During your stay at the Elms you will also have access to the Spa at the Elms which is the largest spa in Missouri and features advanced modalities, skilled service providers, and a spa grotto with eucalyptus infused saunas, a hot tub, steam shower, and cold plunge shower for hydrotherapy. All attendees of the retreat will have access to the grotto for the day of their service.  Click Here for a full list of spa services.

Here’s everything included in this amazing 1-day retreat!

9:30am – 10am: Check in at The Elms Ballroom

10am – 12pm Yoga, Meditation & Life Coaching workshop led by Coach Sarah

12pm – 1pm:  Lunch including black eyed pea hummus, sliced veggies, pita break, variety of wraps, arugula, pear & walnut salad, tea & infused water

Following lunch, you are welcome to relax in the fitness center, grotto or spa.

All Day Access to the Grotto & Fitness Center (9am – 7pm).  Grotto includes Dry Sauna, Steam Sauna, Hot Tub, Steam Shower, Exfoliation Bar, Cold Plunge Shower

25% off all Spa & Retail Services

Your all-day retreat price is $90.  This includes the yoga, meditation, life coaching workshop, catered lunch, and all-day access to the grotto and fitness center.

Please RSVP to Marissa Krems, the Spa Director at The Elms.

Marissa can be reached at either 816-629-2532 or mkrems@elmshotelandspa.com to reserve your place in the 3 Secrets to a Stress Less Holiday Season Retreat.

Any Questions about the Retreat?

Please email me at sarahucoach@gmail.com or call me at 913-481-4791.