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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 firstname.lastname@example.org.
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
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.
Any questions please message me at email@example.com
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.
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:
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.
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 firstname.lastname@example.org or 913-481-4791.
Set Your Intention to Namaste All Day!
Sarah Uchytil, PCC
Leadership, Life & Career Coach
We are at the beginning of a new season and with each new season there is an opportunity to reset and refocus.
Now is a great time for you to reconnect with what is most important to you.
Is there an area of your life which you feel stuck?
I encourage you to look at your life and ask
What is really holding you back from taking the next step?
Not being prepared
Fear of the unknown
Not being focused
Not enough time
Not enough energy
Not enough money
Not having an accountability partner
As your coach I will listen to you, understand your needs and what you really want your life and career to look like going forward.
During your 1×1 coaching session I will ask you powerful questions to help you gain clarity, create awareness, build momentum and develop action steps to keep you moving forward on shaping the life and career you really want.
I am your accountability and success partner. Coaching is a powerful process, and you will get out of coaching what you put into it. Your results will vary depending your personal work and level of commitment to achieve your goals.
Coaching Success Stories
“Sarah has been a tremendous help to me in finding and securing a new position in the Insurance industry. She was very supportive of my job search, responsive to my huge volume of questions and explained the details of the job searching process to me. Sarah took time to get to know me, specifically my background and what were my ambitions and career goals in the Insurance industry. Sarah could not have done more for me. I would highly recommend Sarah to anyone that is looking to transition to another professional position.” ~ Kirby from Pennsylvania.
“Sarah was always there to offer resources, advise and honest feedback. While my focus was finding my next opportunity, Sarah made sure to touch base on how I was doing and ensure that I was still trying to take time for myself to process things. As I was looking for opportunities, I would discuss the details with Sarah to get her feedback or her thoughts. I value Sarah’s advise and I am so appreciative to have had the opportunity to be placed with such an amazing coach. Recently we had a 30 day check in as I transitioned into my new role and I had the opportunity to thank Sarah for being with me through this process. We joked about how my new position is such a perfect fit and truly is a “Cinderella Story” to which I have aptly named Sarah my fairy Godmother. I honestly do not feel that I would have come this far and maintained my personal brand if it was not for the support of Sarah.” ~ Sarah from Ohio
“Coaching with Sarah is so worth it. I’ve learned a lot through seminars and training on how to become a better leader and find my happiness, but nothing compares to having a coach who gets to know you personally and can give guidance tailored to your own unique personality and occurrences in your own life.” ~ Pam from Texas
Are you ready to take the next step?
Contact Me at email@example.com to get started with a 30 minute complementary coaching session.
Start today to actively create the next chapter of your life & career!
Two years ago, I hosted my 1st Extreme Self Care Retreat at the Elms in Excelsior Springs, Missouri. I had no idea the defining moments and life-changing events which would start happening at my retreats.
My sorority alumni magazine, The Alpha Phi Quarterly, recently heard about the power of my retreats and reached out to interview me for the Summer edition. Today I’d like to share my interview with you.
What do you think makes “getting away from it all” so life-changing for people?
Getting away from it all is so life changing for people because you see life from a different perspective. Taking time to rest, rest and reflect is very important. So many of us are tethered to our technology. Text, Email, Voicemail, Facebook, Instagram, You name it. How often to you really take time to disconnect and power down?
Many women have the image of being Wonder Woman. Trying to do it all, but rarely taking the much-needed time for themselves to take the best possible care of themselves and think about their life. Taking time to think
Is this the path I really want to be on?
What would my life look like if I did this instead?
What is really important to me?
Getting away from it all allows you to see your life through a different lens.
What makes a “good” life-changing experience? Why is nature so often involved?
I love to be in nature. I enjoy seeing the beauty of a new place. Red rocks, mountains, forests, rolling hills, endless beaches and looking out into the never-ending ocean. Taking a walk on the beach is very nurturing to your soul. Listening to the sound of the ocean. Getting up early to watch the sunrise. Going for a hike. Listening to the sounds of nature. Laying on a blanket and watching the stars.
Take time to power down. Unplug from technology and listen to the sounds of nature is very peaceful and calming. Being in nature also helps to quiet the mind chatter. We have over 80,000 thoughts each day. 80% are the same thoughts we had the day before and 80% of those are negative. What are the things you tell yourself each day? Calming your mind, taking time to listen to your breath helps quiet the mind chatter and helps you to replace the negative thoughts with more nurturing positive thoughts. Taking time to write in your journal. Reflecting on the life you are creating for yourself.
Why would you encourage women to do something like a “WILD” hike?
Giving yourself an experience to push yourself out of your comfort zone can be life changing because you don’t have the security of the familiar to fall back on. Challenging yourself physically, mentally, emotionally and spiritually can really impact your life. You can hike the Pacific Crest Trail. Train for & run a marathon. Bike across the state of Iowa during the hottest part of the summer. Go on destination for a wellness retreat. Travel to Europe. What do you need to push yourself out of your comfort zone?
What would you say to women who argue they can’t afford the time or expense of something like this?
First you need to get really clear on how you are spending your money, energy and time. Second, check in with yourself to see how important it is for you to push yourself out of your comfort zone. What shifts or changes do you REALLY want to make in your life? Finally ask yourself on a scale of 1-10, how important is it for you to make this change and have this type of experience? If it is a 9 or a 10, make it happen!
Happy New Year! Welcome to 2019!
I love January 1st. It is a clean slate for the year ahead.
If you could do ANYTHING this year, what would it be?
Dream BIG. The sky is the limit
I recently read a quote which said Goals are Dreams with Work Boots On.
What is one DREAM you want to turn into a GOAL?
Who will you become once you accomplish this GOAL?
How will you get there?
What support do you need to make this DREAM come true?
I have space to work with 4 new clients in January.
Message Me if you are ready to turn your DREAMS into your REALITY.
As the sun sets on 2018, now is the time to think about how you will bring in 2019.
Is there something you want to release before you start 2019?
Who or What is not coming with you as you cross over into 2019?
Here are 2 great reminders from my Winter Solstice email.
Write it on a piece of paper and make a fire in your fireplace if you have one. If not take your piece of paper outside and light it on fire. Watch the paper burn as you release what is no longer serving your highest good.
Remember each New Year is a clean slate.
What do you really want to create in the new year?
What If you could do ANYTHING? What would it be?
Who will you become once you accomplish this GOAL?
How will you get there?
What support do you need to get there?
I am so grateful I made the decision on January 1, 2007 to invest in myself to hire my 1st coach. At the time I had no idea the significance of my investment. All the the lessons learned, shifts and changes I made in my personal and professional life.
Now, as I begin my 5th year as a Life & Career Coach I’d like to share my 3 personal favorite ways to Bring in the New Year!
3 Ways to Bring in 2019
Which words will guide you and inspire you to create what you want in 2019?
What do you want more of in your life in the new year?
Here are some words of inspiration to get you started.
Awareness Action Abundance
Believe Build Balance
Communication Connect Compassion
Creativity Courage Clarity
Gratitude Grow Grace
Faith Fun Forgiveness
Humor Health Healing
Inspiration Harmony Honesty
Light Love Listen
Peace Persistence Patience
Purpose Passion Presence
Release Restore Reflect
Strength Stretch Show Up
Trust Thrive Transformation
What do you want to START doing in 2019?
What do you want to STOP doing in 2019?
What do you want to KEEP doing in 2019?
Would you like your personalized Start, Stop, Keep worksheet? Ask Me and I will email it to you.
Creating a vision board is one of the most valuable visualization tools available to you. This powerful tool is a tangible representation of where you are and where you want to go. It represents your dreams, your goals and your ideal life. Your mind responds strongly to the visual stimulation-by representing your goals with pictures, words and images. You will actually strengthen and stimulate your emotions. The saying “A picture is worth a thousand words” certainly holds true here.
Message Me to receive your step by step plan on how to create your vision board.