Add Chair Yoga to your next Team Meeting

• sarahucoach
• March 24, 2021

Are you experiencing Zoom Fatigue?

Are you looking for a new way to connect with your team remotely?

Are you making physical and emotional wellness a priority to you & your team?

I encourage you to add chair yoga to your next team meeting. Chair yoga is an amazing way to help reduce stress and improve flexibility.

I’ve developed a 30 minute session which includes guided meditation along with a series of gentle chair yoga poses. During the 30 minutes you will:

• Calm your mind and nervous system
• Increase your focus
• Lengthen your attention span
• Reduce your blood pressure
• Plus much more

Last week Exam One, a Quest Diagnostics company, invited me to lead a 30 minute guided meditation and chair yoga session during their virtual convention. Here is what they said about the session.

“Chair yoga was not only refreshing but fun, it also supports our dedication to helping our team make sure they are taking care of themselves. It was a great way to relax and reset. Being able to take 30 minutes to slow down, breathe, reflect and stretch was amazing. I felt the benefits immediately. Sarah did a wonderful job of incorporating gratitude into the guided meditation. I will be more intentional about expressing gratitude to myself and others going forward.”

Make a commitment to your emotional and physical wellness.

Message me at sarahucoach@gmail.com to book your session today!

Namaste for Valentine’s Day

• sarahucoach
• February 13, 2021

Who in your life needs a day of peace and relaxation filled with yoga, meditation and reflection?

Your wife, girlfriend, best friend, sister, mother, daughter or yourself?

Give the Gift of a Namaste All Day Retreat for Valentine’s Day.

During each day retreat you will enjoy a combination of gentle flow yoga, guided and silent meditation, life coaching exercises, time to journal & reflect along with a healthy lunch. You will leave each retreat feeling calm, relaxed, peaceful and inspired.

Each Single Day Retreat is $130 and can be paid via PayPal or Venmo @Sarah-Uchytil

2021 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 24^th from 10am – 3pm at Casa Somerset located at 16315 W. 287th Street, Paola, Kansas. 6 spots left. $130 for your Renew Retreat

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 5^th from 11am – 4pm at Stonehaus Farms Winery located at 24607 NE Colbern Road, Lees Summit, Missouri. 6 spots left. $130 for your Replenish Retreat

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. 10 spots left. $130 for your Refresh Retreat

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. 12 spots left $130 for your Relax Retreat

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. 6 spots left. $130 for your Release Retreat

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. This retreat is already SOLD OUT. Message me if you’d like to be added to the waitlist.

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.

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.

Namaste All Day 2021

• sarahucoach
• December 1, 2020

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 24^th 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 5^th 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.

Resume & LinkedIn Special Offer

• sarahucoach
• May 20, 2020

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.

Elevate Your Life with Group Coaching

• sarahucoach
• May 5, 2020

What Do You Need Right Now?

• sarahucoach
• April 27, 2020

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• sarahucoach
• March 21, 2020

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• sarahucoach
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At Home Yoga Practice

• sarahucoach
• March 14, 2020

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