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Namaste All Day 2021

What is your self care plan for 2021?

Who will keep you on track and accountable?

How will you schedule time for YOU to Refocus, Renew, Replenish, Refresh, Relax, Release and Reflect?

Join Namaste All Day

Namaste All Day was created with you in mind. During each 5 hour day retreat you will enjoy a combination of yoga, meditation, life coaching exercises, time to journal and a healthy lunch. Your membership connects you to a community of likeminded women who encourage, motivate, and support each other.

From now until December 4th you will receive a $100 savings on your annual membership to Namaste All Day.

Your annual $397 Namaste All Day Membership includes:

  • Virtual Vision Board Workshop with New Years Meditation
  • Your choice of 3 Day Retreats
  • 6 one-hour Zoom Group Coaching Sessions
  • Special Namaste All Day Gifts
  • My Monday Morning Motivation email
  • Exclusive Discounts on Private 1×1 Coaching sessions with me

Sign Up to Join Namaste All Day

2021 RETREATS

REFOCUS  Kick off the New Year with a day of intention, meditation, and vision board creation. You will walk away with a clear focus on what you want for yourself in the year to come, action steps on how to get there and your very own personalized vision board.  Saturday, January 9th from 10am – 12pm via Zoom. This is included in your Namaste All Day Membership and does not count as one of your 3 retreats.

RENEW  Enjoy your day at the beautiful Tuscan villa Casa Somerset Set stretch goals for yourself to grow personally and professionally. You will enjoy yoga and meditation on the lawn followed by a healthy farm to table lunch. In the afternoon, you will have more time for journaling along with another guided meditation session. Saturday, April 24th from 10am – 3pm at Casa Somerset located at 16315 W. 287th Street, Paola, Kansas.

REPLENISH  Experience Yoga in the Vines with a midday yoga and meditation practice with me. You will learn about heart health benefits of mindfulness and enjoy a private wine tasting. Saturday, June 5th from 11am – 4pm at Stonehaus Farms Winery located at 24607 NE Colbern Road, Lees Summit, Missouri.

REFRESH  Experience a morning yoga, meditation and mindfulness practice under the beautiful gazebo at The Elms After a healthy lunch, we will discuss ways to refresh our daily, weekly and monthly Self Care rituals, enjoy time to journal and an extended meditation Saturday, July 24th from 10am – 3pm at The Elms Gazebo located at 401 Regent St. Excelsior Springs, Missouri.

RELAX   Start your day naturally calm as I lead you through a gentle yoga and meditation practice in a calm, tranquil lavender field. Learn more about best self-care practices and create your own customized plan.  Saturday, September 25th from 10am – 3pm. Sweet Streams Lavender Farm is located at 12233 W. Pawnee, Bucyrus, Kansas.

RELEASE  Surround yourself in nature as we hike through the colorful fall leaves at Weston Bend State Park. You will learn ways to release what is no longer serving your highest good. After the hike we will travel to town to enjoy a late lunch at The Vineyards.  Saturday, October 16th from 10am – 3pm.  Weston Bend State Park is located at 16600 State Route 45N, Weston, Missouri.

REFLECT  Spend the day reflecting on how far you have come in 2021. Relax with the best restorative yoga poses while going deeper into extended meditation. Learn the benefits of resting and restoring your body, mind and spirit. Saturday, November 13th from 10am – 3pm at Timber Creek Retreat House located at 32303 Timber Creek Road, Drexel, Missouri. Overnight accommodations are available at an additional charge. This could become a full weekend retreat from Friday night to Sunday morning. If you are interested in a full weekend retreat, please let me know.

RETREAT DETAILS

Your health, safety and wellness are my #1 priority. Namaste All Day Retreats will continue to follow CDC guidelines and retreat capacity will be in alignment with current guidelines at the time of the retreat.  Retreat dates are subject to change.

Sign Up Today for $397 via PayPal or Venmo @Sarah-Uchytil.

You can email me at sarahucoach@gmail.com with your 3 retreat choices or you can sign up later. Your retreat spot is subject to availability. Advanced sign up is required. If you need to change your retreat schedule please provide me 2 weeks advanced notice, if you cancel within 2 weeks of your scheduled retreat, you will receive a one-hour phone coaching session with me in lieu of attending the retreat. If you are a no-show, no coaching session will be offered.

Questions? Please message me sarahucoach@gmail.com or 913-481-4791.

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Resume & LinkedIn Special Offer

Are you unsure of what is next for your job?

Have you been impacted by a furlough or layoff?

Do you feel like things are out of your control?

TAKE ACTION! Update your Resume & LinkedIn profile.

But where to start? When was the last time you updated your resume? 1,5,10+ years.

What do you want to do next? How do you describe your job? Your Accomplishments? Your Key Skills? Your unique Value?

Message me at sarahucoach@gmail.com

My gift to you is an exclusive SPECIAL OFFER.

A revised resume and updated LinkedIn profile for $300.

93% of Hiring Managers and Recruiters will look at your LinkedIn profile. Are you confident your LinkedIn profile represents your current Professional Brand?

Two weeks ago, I received an email from Whitney. She was furloughed & unsure of what is next for her job. She would love to go back to her job but she wanted to be prepared in case that does not happen. Here is her story.

My resume hadn’t been revamped in over 20 years, and it needed a new look. With a few conversations and my old resume Sarah completed overhauled my resume. It looks more professional, easier to read and cleaner. She knew the skills and jobs that needed to be highlighted. She also made sure the resume was targeted to job prospects vs just a story of what roles I have had in the past. After completing the resume, she updated my LinkedIn profile. It was really nice to have her do this for me and not have to try and figure it out myself. Now I am ready for my job search and feel confident in my resume and LinkedIn profile.

Are you in Whitney’s shoes? Do you feel confident to enter the job market with your existing resume & LinkedIn profile?

For every job that is posted online 200 people apply. The HR recruiter will phone screen 10. Will your current resume make it to the Top 10 List?

Your resume and LinkedIn profile is your ticket in to have an interview.

You have the power to TAKE ACTION NOW. I look forward to talking with you about your current unique situation. Contact me at sarahucoach@gmail.com.

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Elevate Your Life with Group Coaching

I am delighted to welcome you to Elevate Your Life, a private membership to online group coaching. Tuesday, September 8th and September 22nd @ 12pm CT via Zoom.

 

Elevate Your Life is created just for you. As we begin to emerge from this pandemic, we are entering a new normal. What do you need right now?

 

A few topics we will cover during online group coaching:

·       Energy Management

·       Motivation Strategies

·       Personal Leadership

·       Mindfulness

·       Self-Care

·       Gratitude & Appreciation

·       Identifying Needs & Strengths

·       Value Based Goal Setting

 

The bi-monthly Zoom meetings are carefully designed to help you with guided meditations, celebrating wins, overcoming challenges and creating an action plan for the week ahead. How are you being supported right now? Do this for YOU!

 

Your monthly membership of $47 includes:

·        2 Hours of Online Group Coaching

·        Monday Morning Motivation email

·        Exclusive Discounts on Private 1×1 Coaching sessions with me

 

Sign Up $47 via PayPal or Venmo @Sarah-Uchytil.

 

Questions? Please message me sarahucoach@gmail.com or 913-481-4791.

 

Set Your Intention to Elevate Your Life.
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What Do You Need Right Now?

We are all adjusting to staying at home. We are stretching ourselves. Taking on new challenges while in a state of uncertainty and the unknown.
Now more than ever it is important to be present. Not get carried away with the what-ifs or the anxiety of what’s next. Part of being present is to check in with yourself.
Each day it is important to take 2 minutes to ask yourself.
What Do I Need Help With Right Now?
Take a moment to close your eyes. Place your hands over your heart.  Take a few deep breaths and ask yourself this question.
What Do I Need Help With Right Now?
What comes up for you?
Balancing Work with Home Schooling
Staying Motivated
Updating Resume & LinkedIn
Creating a New Routine
Managing Energy Drains
Self Care
Finding a new Job
Connecting with Friends & Family remotely
Something else?
Click here to take a 2 minute quiz.
Please let me know how I can best help you. Together we will move forward.
Any questions? Message me at sarahucoach@gmail.com
I look forward to hearing from you!
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8 Work from Home Strategies

The way we live and work is changing daily due to the growing number of cases of Covid-19 in the United States and around the world. Today may be the start of a new daily routine including a new working environment for you – Working from Home.
Here are my top 8 best practices for working effectively from home.
Keep the same schedule
Continue to have your morning routine. Get up, get ready for your day, set an intention for your day, set your schedule and to get to your home office.
Create a dedicated work space
If you have a home office, great. If not create your sacred space which you and your family agree to as your work space. This does not mean, working from your couch or working from you bed. Claim the dining room table or kitchen table. You want clean, quiet dedicated space for you to work. Also, make sure you have enough bandwidth to continue to do your job. Review your current internet package and increase bandwidth as needed.
Be Camera Ready
In this new working from home virtual environment you may have more Zoom meetings or Facetime calls from your boss pop up. You do not want to be caught off guard with your hair wet, sitting in your robe when you get a Facetime call from your boss at 9am.
Also, make sure you have a clean background with good lighting for Facetime or Zoom meetings. You don’t want to have piles of laundry or stacks of clutter behind you. You want a clean professional backdrop. You don’t want to look like a Hot Mess.
Stay Engaged, Stay Visible
As you get invited to attend Zoom meetings. Join in person. Ask questions, stay engaged in the conversation. Also, don’t be “away” from Instant Messenger for hours on end. You want to make sure your boss and your team know you are working and not sitting on the couch watching binge watching your favorite TV show. However, if you do need to be away for an extended period of time, communicate your schedule.
Schedule Breaks for Yourself
It is OK to continue to take lunch. Schedule your breaks. Make sure you get up, walk around. I encourage you to get outside everyday for at least 30 minutes and walk. Fresh air and sunshine is so important to stay physically and mentally healthy.
Minimize Distractions
Your children may also be at home during this time. Make sure they stay mentally engaged during this time too. If they have homework, encourage them to do their homework while you work. If you have a big presentation or weekly meeting you lead, ensure you have child care. Over the weekend I’ve heard many friends creating parenting groups in which groups of parents and children are creating small groups to help each other out during this time. Also, If you have pets also minimize noise during big presentation or meeting you are leading. Make sure your dog isn’t barking during your meeting.
Continue to Add Significant Value
The world we live and work in is changing by the day. Be thinking of creative ways to improve processes, Is there a better way to do something? Share your ideas. This is a new learning for everyone. Stay open to new ways of doing things. Volunteer for special projects. Stay positive.
Show Grace
Remember that everyone deals with change differently. Working from home may be very stressful for some of your co-workers. You may have single parents with little help. You may have a team member who is technically challenged with connectivity issues or lives in a home with bad cell phone reception. You may have someone who is personally affected by Covid-19 and dealing with managing their illness. Remember to be kind, compassionate, help out as you can, and show grace.
We will all get through this together.
If here is a challenge you are facing or a situation you need to talk through, I am offering 15 minute complementary laser coaching sessions from now until the end of March. Message me at sarahucoach@gmail.com to schedule your laser coaching session.
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At Home Yoga Practice

Today I am practicing yoga at home.  Like many of you, I may be staying home for the next few days or weeks.  I’d like to share my favorite yoga playlist and routine with you today.  May this inspire you to keep your practice going.  All you need is a yoga mat, comfortable yoga clothes and the music is optional.  I love practicing to music as it is empowering, fun and motivational.

As always, honor your body.  Listen to your body.  Rest in child’s pose as needed.  The best thing you can do for the next 60 minutes is to quiet your mind chatter.  Turn off the tv, turn off the news, silence the alerts on your phone, just turn off the noise.  Take the next 60 minutes to focus on You.  Your Breathing.  Your Physical, Emotional, Mental, Spiritual Wellness.  Any questions please message me at sarahucoach@gmail.com.

Playlist – 60 minutes

Gone by AK

Lost in Thoughts by AK

I Can’t Sleep Anymore by AK

Here Comes the Sun by The Beatles

Just the Way You are by Bruno Mars

You’ve Got the Love by Florence & the Machine

Meditate by INXS

Vineyard by Jackopierce

Galileo by Indigo Girls

Roses by The Nadas

Soulfight by The Revivalists

Better Days by Eddie Vedder

Just Breathe by Pearl Jam

Lavender Blue by Jim Brickman

Wanderlust by AK

Yoga Routine

Start in Child’s Pose.  Breathe for 20 counts (inhale, exhale is 1 count)

Walk arms to the right side of yoga mat, stretching out your left side.  Breathe for 5 counts

Walk arms to the left side of yoga mat, stretching out right side.  Breathe for 5 counts

Move to all 4 to table top position.  Inhale and exhale for 5 rounds of cat cow.

Shift up onto the balls of your feet for your 1st downward dog.  Breathe for 5 counts.

Flow through 5 Sun Salutation A’s.

Flow through 5 Sun Salutation B’s

Triangle pose on right.  Breathe for 5 counts.  Triangle pose on the left.  Breathe for 5 counts.

Extended side angle pose on the right.  Breathe for 5.  Extended side angle on the left,  Breathe for 5 counts.

Prayer twist pose on the right.  Breathe for 5.  Prayer twist on the left.  Breathe for 5.

Tree pose on the right.  Breathe for 5.  Tree pose on the left.  Breathe for 5,

Chair pose.  Breathe for 5

Warrior 1 on the right.  Breathe for 5.  Warrior 1 on the left.  Breathe for 5.

Warrior 2 on the right.  Breathe for 5.  Warrior 2 on the left.  Breathe for 5.

Come to seated pose.  Extend legs out in front of you.  Reach for big toes.  Breathe for 5.

Reverse table top pose.  Breathe for 5.

Seated figure 4 pose on right.  Breathe for 5.  Seated figure 4 pose on left.  Breathe for 5.

Seated twist pose on right.  Breathe for 5.  Seated twist post on left.  Breathe for 5.

Boat pose.  Breathe for 5.  Repeat 3 times

Butterfly pose.  Breathe for 5.  Repeat 3 times.

Bridge pose.  Breathe for 5.  Repeat 3 times.

Hug knees into chest.  Rock back and forth.  Side to side.

Continue to lay on your back.  Hug right knee to chest.  Extend left leg out.

Twist onto left side.  Stretching out right side body.  Reverse

Hug left knee into chest.  Extend right leg out.

Twist onto right side.  Stretching out left left body.

Here are a few other optional closing poses:

Pigeon pose on right.  Breathe for 15-20.  Pigeon pose on left.  Breathe for 15-20.

Legs up the wall.  Breathe for 15-20.

Seated meditation pose.  Breathe for 15-20.

Savasana- meditation laying down.  Breathe until the playlist ends.

Namaste

Any questions please message me at sarahucoach@gmail.com

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Let Your Light Shine Bright

Good Morning!  Merry Christmas Eve.
Today I’d like to share a passage from the book Light is the New Black by Rebecca Campbell.
Your Light is Contagious
 
You have an inner light within you that is craving to be shared with those around you, by the world at large – but mostly by you.
 
When you share your unique light, bit by bit, you light up the lives of those around you.
 
And, one by one, you inspire them to light up too.
 
It is a chain reaction.
 
And before long, the whole world lights up too.
 
Your light is contagious.
Be the light you want to be in the world.  Let your light SHINE bright!

Wishing you much love, peace, gratitude and ABUNDANT JOY today and always!
 
Sarah Uchytil, PCC
Leadership, Life & Career Coach
913-481-4791
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Set Your 2020 Vision

What do you want the Next Year to look like for you?

 

Who do you want to become in 2020?

 

How do you want to feel next December? 

 

What do you want to be celebrating?

 

It is important to reflect back on the past year and be really honest & objective.

 

What went well?    What didn’t? 

 

What pivots or changes do you want to make to live the life you want in 2020?  

 

How will you create the time and space to do this?

 

Join me on Saturday, January 4th for the 1st Namaste All Day Retreat – Vision 2020. The day will begin at 11am with a New Year’s meditation and a gentle flow yoga class.

 

After class you will be treated to a healthy catered lunch.  In the afternoon you will spend time reflecting back on 2019.  You will look all areas of your life including, Health & Wellness, Home Environment, Partner/Love, Family, Friends, Career, Finances, Fun/Travel Experiences, Learning & Development, and Spiritual. 

 

Once you look back at 2019, you will be able to look forward to set your 2020 Vision.  You will create and walk away with your 2020 Vision Board.

 

Vision 2020 will take place at The Space located at 1901 W. 43rd Street, Kansas City, Kansas from 11am – 4pm on Saturday, January 4th, 2020.

 

RSVP Today  Your Retreat rate of $120 includes yoga, meditation, lunch, vision board workshop and materials.

 

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Namaste All Day

Namaste All Day is created just for you and women like you.  You know how crazy life can get.  Namaste All Day is here for you when you need to pause, to breathe, to rest, reset and refocus.  The retreat schedule is carefully designed to be there for you to help you minimize melt downs during stressful times of the year.  You know how wonderful and amazing it feels to unplug, relax, refocus and renew yourself.  Do this for YOU!

Your annual membership $397 to Namaste All Day includes:

  • 3 Namaste All Day retreats
  • Annual Membership to Private Facebook Group
  • Monday Guided Meditations
  • Saturday Self Care Tips
  • Coaching Support and Resources to help you Thrive
  • Special Namaste All Day gifts during the year

Sign Up to Join Namaste All Day

2020 RETREATS

VISION   Kick off the New Year with a day of intention, yoga, meditation and vision board creation.  You will walk away with a clear focus on what you want for yourself in the year to come, action steps on how to get there and your very own personalized vision board.

Saturday, January 4th from 11am – 4pm at The Space located at 1901 W. 43rd Street, Kansas City, Kansas.

GROW   Enjoy your day with an invigorating hike through the Overland Park Arboretum.  Set S-T-R-E-T-C-H goals for yourself to grow personally and professionally.  You will learn the benefits of silent walking meditation and the healing powers of flowers.

Saturday, April 25th from 9am – 2pm at the Overland Park Arboretum located at 8909 W. 179th St. Overland Park, Kansas.

CELEBRATE   Experience a morning yoga, meditation and mindfulness practice with me.  In the afternoon we will learn about the health benefits of essential oils from Angela Snapp owner and founder of NiraHa, Holistic Wellness Solutions.

Saturday, July 25th from 10am – 3pm at The Elms Gazebo located at 401 Regent St. Excelsior Springs, Missouri.

RELAX   Start your day naturally calm as I lead you through a gentle yoga and meditation class at Sweet Streams Lavender Farm.  Learn more about best self care practices and create your own customized plan.

Saturday, August 29th from 10am – 3pm.  Sweet Streams Lavender Farm is located at 12233 W. Pawnee, Bucyrus, Kansas.

ELEVATE   Surround yourself in nature as we hike through the colorful fall leaves at Weston State Park.  You will learn ways to elevate your life.  After the hike we will travel to Green Dirt Farm for a tour and farm to table lunch.

Saturday, October 10th from 9am – 2pm.  Weston State Park is located at 16600 State Route 45N, Weston, Missouri.

RESTORE   Spend the day reflecting on how far you have come in 2020.  Relax with the best restorative yoga poses while going deeper into extended meditation.  Learn the secrets to a stress less holiday season.

Saturday, November 7th from 11am – 4pm at The Space located at 1901 W. 43rd Street, Kansas City, Kansas.

RETREAT DETAILS

Each retreat will be capped at 20 attendees.

Sign Up today $397 Via PayPal or Venmo @Sarah-Uchytil.

Your membership includes 3 retreats, healthy catered lunch with gluten free options at each retreat, Namaste All Day gifts throughout the year and access to the private Facebook page to receive weekly self care tips from me.

You can email me today with your 3 retreat choices or you can sign up later.  Your retreat spot is subject to availability.  Advanced sign up is required.  If you need to change your retreat schedule please provide me 2 weeks advanced notice, if you cancel within 2 weeks of your scheduled retreat, you will receive a 45 minute phone coaching session with me in lieu of attending the retreat.  If you are a no-show, no coaching session will be offered.

Questions? please message me at sarahucoach@gmail.com or 913-481-4791.

Set Your Intention to Namaste All Day!

With Gratitude,

Sarah Uchytil, PCC

Leadership, Life & Career Coach

sarahucoach@gmail.com

913-481-4791

www.sarahucoach.com

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