Are You a Hollow Chocolate Bunny?

• sarahucoach
• April 21, 2022

• Crack at any moment
• Meltdown quickly
• Walk around with a hard shell
• Feel empty inside

• Solid
• Grounded
• Satisfied
• Fulfilled

• Live a Balanced Life
• Take Excellent Care of Yourself
• Do Work You Love
• Eat Healthy Foods that Energize You
• Get Your Needs Met
• Live with Integrity
• Feel Peaceful, Centered and Clear Minded
• Practice Gratitude Daily
• Be Confident
• Take Consistent Action to Propel Your Life Forward
• Have Goals that Align with Your Values
• Live in Abundance
• Celebrate Accomplishments
• Acknowledge yourself for your Achievements

• Healthy
• Whole
• Nourished
• Energized

I AM affirmations from A-Z.

• sarahucoach
• April 8, 2022

Have a Happy Healthy Heart

• sarahucoach
• February 12, 2022

Extra Oomph to Achieve Your Goals

• sarahucoach
• February 12, 2022

Create Your 2021 Best List

• sarahucoach
• December 31, 2021

2021 has been a year of ups and downs, joys, and struggles, change and uncertainty.

It can be easy to get on the downward spiral of negativity as it appears frequently on social media and the news.

Today I encourage you to flip your switch from negative to positive.

Take a few moments to turn on the Happiness Button in your brain. Think about everything and everyone who brought you joy, happiness, love, and laughter this year.   Reflect on everything that YOU have accomplished in 2021.

Today I invite you to join me on Creating Your Best of 2021. Take a few moments, to settle in, grab your journal or a notebook, pour your favorite drink, and listen to your favorite music and reflect on 2021.

What are YOUR BEST experiences of 2021?

What stands out for you?

How did you GROW?

What did you RELEASE?

My 2021 BEST LIST

My Best ME Day (Self Care)

My Best New Healthy Habit

My Best Bucket List item

My Best Day with my Family

My Best Day with my Friends

My Best Book I Read

My Best Adventure

My Best Vacation

My Best Volunteer experience

My Best Concert

My Best Sporting Event

My Best Cultural Event

My Best New Restaurant

My Best New Recipe

The Best Thing I did for my Physical Health

The Best Thing I did for my Emotional Health

The Best Thing I did for my Mental Health

The Best Thing I did for my Spiritual Health

The Best Thing I did for my Financial Health

The Best Thing I did for my Continuing Education / Career

My Best Professional Accomplishment

My Best Personal Accomplishment

My Best Way I Expressed Gratitude

My Best Way I Expressed Appreciation

What stand out for you?  Any themes?

What do you want MORE of?

What do you want LESS of?

What do you really want in 2022?

How Can You Lighten Your Load?

• sarahucoach
• December 27, 2021

As we begin the last week of 2021, I want you to look at your life and ask yourself,

How can I lighten my load?

Check in on your Physical, Emotional, Mental, Spiritual energy

Who or What can I let go of?

An old idea, habit, fear, relationship. Let go of what is no longer serving your higher self.

When you live from your HIGHER self, you:

• Live a Balanced Life
• Take Excellent Care of Yourself
• Do Work You Love
• Have Harmonious Relationships
• Eat Healthy Foods that Energize You
• Get Your Needs Met
• Live with Integrity
• Are Joyful
• Feel Peaceful, Centered and Clear Minded
• Practice Gratitude Daily
• Feel Confident
• Take Consistent Action to Propel Your Life Forward
• Have Goals that Align with Your Values
• Live in Abundance
• Celebrate Accomplishments
• Acknowledge yourself for your Achievements
• Most importantly, you FEEL GOOD, which makes life seem easy…no matter what you’re facing.

When you live from your LOWER self, you:

• Make FEAR-Based Decision
• Stay in a Job You Don’t Like
• Live in Debt
• Allow People to Cross Your Boundaries
• Neglect Your Body/Fitness/Self-Care
• Eat Junk Foods
• Have Unfocused Negative Thoughts
• Lack Clarity
• Worry a lot
• Lack of Joyful or Fun Experiences
• Misrepresent Yourself
• Over-Promise Results
• Feel Stuck
• Easily Attract Problems / Crisis / Draining People

Questions of the week:

What can I let go of today?

How can I live from my Higher Self today?

8 Ways to Celebrate the Winter Solstice

• sarahucoach
• December 21, 2021

December 21st is the shortest day and the longest night of the year. In the Northern Hemisphere we celebrate the Winter Solstice, which marks the onset of winter. From this place of darkness, we hold on to hope for the light and warmth to come. We celebrate birth and rebirth of blessings and miracles big and small in our lives.

Solstice celebrations were created to celebrate the return of the sun.

The primary intention of most winter solstice celebrations is to release the dark in favor of the light and welcome back the light as each new day begins to grow longer and longer.

Today, I’d like to share 8 Ways to Celebrate the Winter Solstice.

1. Limit Technology for the day. See how long you can go without it. My challenge to you is to Power Down at night and enjoy the darkest night of the year by candlelight.
2. Get Outside and Enjoy Nature. Go for a long walk (again technology free). Go ice skating. If you are lucky enough to have snow on December 21st, go snowshoeing or cross-country skiing.
3. Practice Yoga.  Enjoy a few Restorative Yoga poses, I HIGHLY recommend it. This is a wonderful way to help your body relax and restore. I like to think of restorative yoga like a guided massage. You use lots of props and it is very therapeutic. Everyone can do it!
4. Open up your windows, quickly dust and sweep your house. This ritual is extremely helpful in releasing old, negative or stale energy in your home.
5. Reflect, Release and Let Go. Write down everything you want to release in your life. Bad habits, negative thoughts, toxic relationships. What is really draining your energy?

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.

6. Set New Intentions. Now that you have let go and released your old, stale, negative or toxic energy you have more space in your life for new healthy, positive habits, ideas, relationships.
7. Establish a new daily routine. What is working for you? What do you want more of? What do you want less of?
8. Pray or Meditate by candlelight. I was recently asked “what is the difference between prayer and meditation?” Simply put, when you pray you ask God for something, when you meditate you listen. Take time to really quiet your mind, be still and listen.

Happy Winter Solstice 2021.

Wishing you a wonderful holiday filled with much Love, Light, Peace and Abundant JOY!

Give the Gift of Namaste All Day

• sarahucoach
• November 27, 2021

Who needs a Namaste All Day Retreat in 2022?

Your Best Friend, Sister, Wife, Daughter or Yourself?

Give the Gift of a Namaste All Day this Holiday Season.

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.

“This was a fantastic day just for me. I left feeling rejuvenated.”

“I love that all I had to do is show up. Sarah led us in a miraculous day”

Sign Up Today

Virtual Vision Board Retreat $47

Single Day Namaste All Day Retreat $147

Payment via PayPal, Venmo @Sarah-Uchytil, Apple Pay or Credit Card.

Any questions please message me at sarahucoach@gmail.com

2022 Retreat Dates & Details

REALIZE Virtual Vision Board Retreat Kick off the New Year with a day realizing what you really want for the year ahead. You will enjoy guided meditation, reflection questions 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 8th from 10am – 3pm via Zoom. from 10am – 12pm, you will be guided through a series of meditations and reflection questions. Then you will have a break for lunch, followed by time to create your 2022 Vision Board. You will rejoin the Zoom at 2pm to share your Vision Board.

RECONNECT: Spend the weekend reconnecting with nature and what you really want for YOU. Relax with the best restorative yoga poses while going deeper into extended meditation. You will have time to get outside and hike on the 80 acres of hiking trails, enjoy delicious foods and reflect with 3 guided meditations daily. Friday, March 4th from 5pm – Sunday, March 6th at 11am at Timber Creek Retreat House located at 32303 Timber Creek Road, Drexel, Missouri. This is two single day retreats. Private room overnight accommodations are an additional charge at $190/night.

RE-ENERGIZE: 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 30th from 10am – 3pm at Casa Somerset located at 16315 W. 287th Street, Paola, Kansas.

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

RELAX: Enjoy your day at the beautiful Tuscan villa Casa Somerset. 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, September 24th from 10am – 3pm at Casa Somerset located at 16315 W. 287th Street, Paola, 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 15th from 9am – 2pm.  Weston Bend State Park is located at 16600 State Route 45N, Weston, Missouri.

REFLECT – SOLD OUT Spend the day reflecting on how far you have come in 2022. Relax with the best restorative yoga poses while going deeper into extended meditation. Learn the secrets to a stress less holiday season.  Friday, November 11th at 5pm to Sunday, November 13th at 11am at Timber Creek Retreat House located at 32303 Timber Creek Road, Drexel, Missouri.

Are you ready to Namaste All Day?

Sign Up Today

Virtual Vision Board Retreat $47

Single Day Namaste All Day Retreat $147

Payment via PayPal, Venmo @Sarah-Uchytil, Apple Pay or Credit Card.

Any questions please message me at sarahucoach@gmail.com

We retreat not to escape from our life but better equipped to return to our life.

Namaste All Day 2022

• sarahucoach
• November 26, 2021

A day to Relax, Replenish & Refresh

A day of Peace & Quiet

A day of Yoga, Meditation and Reflection

Who needs 3 Namaste All Day Retreats in 2022?

Your Sister, Wife, Daughter, Best Friend or Yourself?

Give the Gift of a Namaste All Day this Holiday Season.

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.

“This was a fantastic day just for me. I left feeling rejuvenated.”

“I love that all I had to do is show up. Sarah led us in a miraculous day”

Your annual Namaste All Day membership connects you to a community of likeminded women who encourage, motivate, and support each other to take the best possible care of ourselves and each other.

Sign Up and Save $100 savings on your annual membership.

Your annual $497 Namaste All Day Membership includes:

• 3 Namaste All Day retreats
• Virtual Vision Board Workshop
• Special Namaste All Day gifts during the year
• My Monday Morning Motivation email
• Private Namaste All Day Facebook group
• Exclusive Discounts on Private 1×1 Coaching sessions with me

Sign Up Today for $497 via PayPal, Venmo @Sarah-Uchytil, Apple Pay or Credit Card.

Any questions please message me at sarahucoach@gmail.com

2022 RETREATS

REALIZE:  Kick off the New Year with a day realizing what you really want for the year ahead. You will enjoy guided meditation, reflection questions 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 8th from 10am – 3pm via Zoom. from 10am – 12pm, you will be guided through a series of meditations and reflection questions. Then you will have a break for lunch, followed by time to create your 2022 Vision Board. You will rejoin the Zoom at 2pm to share your Vision Board. This is included with your Annual Membership to Namaste All Day and does not count as one of your 3 retreats.

RECONNECT:  Spend the weekend reconnecting with nature and what you really want for YOU. Relax with the best restorative yoga poses while going deeper into extended meditation. You will have time to get outside and hike on the 80 acres of hiking trails, enjoy delicious foods and reflect with 3 guided meditations daily. Friday, March 4th from 5pm – Sunday, March 6th at 11am at Timber Creek Retreat House located at 32303 Timber Creek Road, Drexel, Missouri. This counts as 2 Namaste All Day Retreats. Private room overnight accommodations are an additional charge at $190/night.

RE-ENERGIZE:  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 30th from 10am – 3pm at Casa Somerset located at 16315 W. 287th Street, Paola, Kansas.

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

RELAX:  Enjoy your day at the beautiful Tuscan villa Casa Somerset. 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, September 24th from 10am – 3pm at Casa Somerset located at 16315 W. 287th Street, Paola, 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 15th from 9am – 2pm.  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 2022. Relax with the best restorative yoga poses while going deeper into extended meditation. Learn the secrets to a stress less holiday season.  Friday, November 11th at 5pm to Sunday, November 13th at 11am at Timber Creek Retreat House located at 32303 Timber Creek Road, Drexel, Missouri. This counts as 2 Namaste All Day Retreats. Private room overnight accommodations are an additional charge at $190/night.

Ahhhhhhh. Are you ready to Namaste All Day?

Sign Up Today for $497 via PayPal or Venmo @Sarah-Uchytil. Apple Pay or Credit Card.

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.

We retreat not to escape from our life but better equipped to return to our life.

Today I Will

• sarahucoach
• November 26, 2021