How Yoga Changed My Life

• sarahucoach
• July 14, 2015

In 1999, I attended my first yoga class at the Andersen Consulting fitness center in Northbrook, Illinois.  My co-worker, Carolina, invited me to go with her.  We were both consultants for Andersen and working diligently on technology solutions for our clients.  Carolina told me “Yoga is about connecting your body, mind & spirit through a series of poses and meditation.  Plus its a great way to relax and de-stress.”  I was in the first few years of my career and the stress of my job was starting to take a toll on me physically, emotionally and mentally.”  After a few classes I was hooked.  I couldn’t wait to go to my next class.

Would You Rather Go to Work or Get a Root Canal?

• sarahucoach
• May 28, 2015

WOW!  I was SHOCKED when I heard the honest answer of Root Canal.

That is a significant amount of PAIN and Discomfort.

Remember, root canals don’t just happen over-night.  According to American Association of Endodontics, a root canal is a treatment used to repair and save the tooth that is badly decayed or becomes infected.  Without treatment, the tissue surrounding the tooth will become infected and abscesses may form.

As I thought about it I realized there are many similarities between your teeth and your career.

Are you experiencing decay or infection with your career?  How do you know?

Does your body tense up when you get an URGENT email from “Mr. Pain in the A” or a phone call from “Ms. I need this NOW!”

Do you have other physical pains?  Knots in your stomach, Pains in your neck

Do you have emotional pains?  Are you awake at 4am because you are stressed out?

Do you have mental pains?  Thinking I can’t leave this job because I need the money

If you said YES to any of the above questions

I Can Help YOU

I know how challenging corporate life can be. I spent 18 years in Accounting, Finance and Business Consulting.  I know what it’s like to feel the consistent pain and stress.

That’s why I hired my first coach 8 years ago to start making healthy positive changes in my life.  My experience was so powerful I developed a passion for coaching to empower others to create significant shifts from Pain and Discomfort to JOY and Happiness.

Ready to let go of the Pain?

Here’s how a few of my current clients started out.

During my initial coaching strategy sessions with them I found:

One client was sleeping with a heating pad a night because she was in so much physical pain caused by the stress of her job.

Another client shared with me the daily pain she felt by having an employee who consistently missed deadlines.

And another client told me she felt like she was suffering from post-traumatic stress disorder caused by the emotionally abusive relationship with her manager

WOW! If you can relate to any of these stories please send me a private message here

I am most grateful these clients came to me when they did.  Decay and infection was rapidly growing in their careers.  Fortunately, we have been able to work together to create action plans on how to move past the PAIN and DISCOMFORT before a major infected abscess burst!

Now my clients are experiencing more JOY!  More Happiness!

Today, during a coaching session, I shared with my client how Light and Happy she sounded. She told me it’s because the STRESS is gone. Though coaching we were able to identify the PAIN point and remove it.  Today, she is experiencing the JOY and APPRECIATION on the other side.

Are You Ready to Experience More Joy and Happiness?

Think of an orange.  What do you get when you squeeze it?  Orange juice.  Of course, you know what’s inside.

What comes out when an infected abscesses is squeezed?  Ew Gross Yuckiness

My question to do you is What Happens When You Get Squeezed?

Is it Fresh, Vibrant, Healthy flowing Energy or Negative, Stressed, Painful energy?

Are you ready to make a change?

Click here to set up your individual confidential complementary 30 minute phone coaching strategy session today!

What I want for you is to have a Happy Healthy Life & Career & Teeth!!

With Gratitude,

8 Powerful Messages from I Can Do It Denver

• sarahucoach
• May 7, 2015

Robert Holden signing my copy of his book “Life Loves You”

I had the amazing opportunity to travel to Denver to attend the Hay House I Can Do It Conference.  This 3 day retreat featured presentations from the most inspiring and thought provoking authors.  Today, I’d like to share with you the 8 most powerful messages I received during the weekend.

Before I jump right in I’d like to share with you that I’ve been a BIG fan of Louise Hay’s work for the past 15 years.  It all started when I received a wonderful gift of her Power Thought Cards

Since then I’ve read her books, listened to her podcasts, been inspired by her fellow Hay House authors.  This year I decided to go to Denver for I Can Do It.

 I Can Do It Conferences were created by Louise Hay to bring authors and readers together to share their messages and inspire others to understand how to:   

 * Unlock your infinite potential

* Embrace your authentic self

* See clearly how obstacles help us grow into our best self

* Foster your own innate intuitive abilities

* Make choices stick- choosing food, spiritual practices, and thoughts for a healthier, happier mind, body and spirit
What to learn more? Ask Me

For those of you not familiar with Hay House, here’s a quick introduction.  Hay House is the largest publisher of self-help, inspirational and transformational books and products.

Founded in 1984 by Louise Hay as a way to self-publish her first two books, Heal Your Body and You Can Heal Your Life, both of which became international bestsellers (You Can Heal Your Life has sold more than 35 million copies worldwide) and established Louise as a leader in the transformational movement.

Hay House is one of the fastest-growing self-help and transformational publishers in the world, selling our products to more than 35 countries around the world publishing approximately 300 books and 350 audio programs by more than 130 authors.

Here are my top 8 inspiring authors and a brief summary of their powerful messages I received during the 3 day I Can Do It Conference.
Interested in Learning More? Ask Me

DR. WAYNE W. DYER

I AM LIGHT: Discovering and Living From Your Impersonal Self

Dr. Wayne Dyer’s shared his experiences over his past 75 years, including being cured from Leukemia, ways to shift your consciousness from living from your personal self to your impersonal self and to live from divine love.

CHERYL RICHARDSON

The Art & Science of Living a Creative Life

Cheryl talked about what it means to live a creative life, the importance of redefining the word “artist,” and how to generate the time, space, and money to do more of what you love.  She is shared her latest tips on practicing Extreme Self Care.

CHRISTIANE NORTHRUP
The Secret Prescription for Radiance, Vitality, and Well-Being 

Dr. Northrup shared her blueprint for ensuring the best years of your life are ahead of you not behind you! She knows, as you get older, you can have a fabulous social life and more fulfillment than you ever dreamed possible.

NEHA SANGWAN, M.D.

Talk Rx-the prescription for honest conversations that will heal your life!

Do you say yes when you really mean no?

Is there someone else in your life who could really use some help with communication?
Dr. Sangwan reveled the secrets of the 5 levels of agreement to help YOU change the outcome of your conversations.

LIANA WERNER GRAY

Recipes for Transformation
Liana, Miss Earth Australia, grew up in the Australian Outback with indigenous people and learned how to thrive in nature. After moving to the city and indulging in a convenient junk food lifestyle, Liana hit rock bottom and suffered from a pre-cancerous tumor in her lymphatic system as well as digestion failure. Liana offered scientific proof of the immediate effects of nutrition when it enters the body and how fulfilling health can be. She also shared recipes that are both nutritious and healing.

NOAH ST JOHN 

Boost Income and Self-Confidence Using Power Habits
Noah’s empowering presentation described how to accelerate your income, boost your self-confidence, and make your success AUTOMATIC by sharing how to get unstuck using the “Habit Loop”, the steps to re-program your mind to attract success, and the secret sauce to financial and emotional freedom.

DAVID KESSLER

You Can Heal Your Heart: Finding Peace after a Breakup, Divorce, or Death 

Is a death, breakup, divorce or job loss holding you back? After loss we often create ANTS – Automatic Negative Thoughts! David Kessler, the world’s number one expert on healing loss, shared the underlying negative patterns that we end up repeating from relationship to relationship and how to release those negative patterns and replace them with positive patterns.

ROBERT HOLDEN

Life Loves You
Robert shared his experience of writing with Louise Hay their new book Life Loves You. The words, life loves you, make up one of Louise Hay’s best-loved affirmations.  They also represents a fundamental philosophy – called Basic Trust by psychologists – that is the basis for genuine self-love, for spiritual healing, and real abundance. Basic trust states, life doesn’t just happen to you; it happens for you. It states that all manner of help and inspiration will rush to your side when you make authentic choices, commit to healing, and follow your joy.  It is the key to healing your life and being more of who you really are.

WOW!  Writing this piece ignites me on how truly powerful these messages are and the profound impact of each of them.  Thank you for allowing me to share my I Can Do It experience with each of you.  It was very enriching and enlightening for me.

As your life coach it is my goal to be your #1 resource for self improvement and self development which is why I’m deeply committed to my own continual leaning and growth.  I will be incorporating my lessons learned in my upcoming coaching sessions and course offerings.

I am extremely excited to invite you to join me in Fabulous 2015 – Summer Edition starting June 1st.  My signature 12 week life coaching program including 9-30 minute phone coaching sessions with me plus weekly life work exercises.

Click here for all the details

I’m here to support YOU live your most amazing life.  Always remember Life Loves You!

With Gratitude,

Sarah Uchytil

Life & Career Coach

sarahucoach@gmail.com

913-481-4791

8 Steps to Run 8 Miles

• sarahucoach
• May 6, 2015

In February I had the amazing opportunity to travel to Hawaii to visit my fellow coach and friend, Colette.  As we were planning my trip she invited me to join her in the Great Aloha Run, an 8 mile run from Aloha Tower to Aloha Stadium in Honolulu on President’s Day.  My first response was “Hmmmm, No thanks.  I’m not really a runner.  Plus, I don’t want to hold you back since you are a marathon runner.”  Colette encouraged me and told me I could do it.  I told you I’d have to think about it.  She shared with me there are over 20,000 people who run and walk this event every year.  People of all ages, shapes, sizes and athletic abilities.

So I took a few weeks to think about it.  But it was more like thinking of excuses of why I couldn’t do it.  “How could I possibly run 8 miles?  The longest I’d ever run/walk was a 5K.  Plus, I have exercised induced asthma.” 

This was my biggest limiting belief.  When I was 14 years old I was diagnosed with exercised induced asthma.  Up until that point I loved to play basketball and run track but given the multiple breathing treatments and trips to the ER as a teenager I had to make some changes in my life.  Now, that I’m an adult I have a much better handle of my condition which I am very grateful for.

After more consideration to Colette’s invitation I decided to say YES & to commit to running the 8 mile Great Aloha Run.  I thought this would be a very good S-T-R-E-T-C-H Goal for me.   I’d like to share with you my 8 Steps on how I ran 8 miles.  These steps can be applied to any BIG goal, especially a fitness goal.

1.  Decide To Do It.  Saying YES.  My verbal commitment to Colette was my 1^st step in deciding to run 8 miles

2.  Commit To Do It.  Completing the registration form and paying my money was my financial commitment to do it.

3.  Train for It.  Thankfully, we had a mild winter in Kansas City so I was able to be outside and run with my dog Molly. Tracking how long I ran with my fitbit was very helpful.  Additionally, I ramped up my hot power yoga classes.  90 minute heated Astranga & Vinyasa classes 3-4 times a week to prepare my body for the 80 degree Hawaiian weather.

4.  Visualize It.  Putting on my running shoes each day I thought about was it would feel like to stretch before the race, be with the 20,000 others preparing for the race, tap my shoe on the starting line, pass each mile marker, breathe in the fragrant Hawaiian air, feel the sweat dripping off my face and power through as I ran through Aloha Stadium to cross the finish line.

5.  Plan for It.  Making sure I had my inhaler, the right shoes, sports bra, shorts and most importantly fun inspiring running music to keep me inspired & motivated.

6.  Prepare for It.  When I got to Hawaii I wanted to make sure my body was getting adjusted to the climate so two days before the run we hiked Diamond Head Crater.  Amazing views of Hawaii and a great way to prepare.

7.  Embrace It.  Race day I woke up excited and nervous knowing that all the training and preparation was about to pay off.  I’m so grateful for Colette who stayed with me and encouraged me every mile.

8.  Celebrate It.  My celebration started when I saw mile marker 4 because I knew I was half way there and the celebration continued at each mile marker after that knowing that I was continuing to push and S-T-R-E-T-C-H myself and FINALLY running through Aloha Stadium to cross the finish line was the most empowering moment of the race.  Woo Hoo!  I did it!!!!

Then my celebration continued the rest of my time there.  Going to the North Shore, relaxing on the beach and watching an amazing sunset.

What GOAL do you want to achieve?  You can start small by walking 10,000 steps 5 times a week or taking 4 power yoga classes a week.  Or would you like to run a half or full marathon.  Maybe you want to ride you bicycle across the state in RAGBRAI this July or hike the Grand Canyon.

Whatever GOAL you have I’m here to empower YOU to make it happen.

I’d like to invite you to join me in my latest coaching offering of Walking Coaching.  (for those of you who like in the Kansas City area)  We can meet and walk and coach at the same time.  If you are interested in a complementary 30-minute power walking & coaching session please contact me.

5 Ways to Beat the Sunday Night Blues

• sarahucoach
• March 30, 2015

My 10 Day Technology Detox

• sarahucoach
• March 18, 2015

10 Day Technology Detox – My Story

One of the biggest challenges I’ve faced during the last 2 months of transitioning from my corporate job to being a full time coach has been Technology.  I’m very grateful for this wonderful amazing space to coach, however, there have been a few technology bumps along the way.

I’ve learned that:

1. External hard drives don’t last forever.  If yours is more than 5 years old it’s time you get a new one or you could lose everything.
2. Backing up your iPhone doesn’t mean it backs up to iCloud.  Especially if you are on an Exchange server. Log on to your iCloud account to see what’s there.  If there are no contacts enter them into iCloud today.
3. Home Wi-Fi routers & modems don’t last forever.  They may stop working when you least expect it

After my home Wi-Fi router & modem stopped working unexpectedly one Tuesday afternoon at 2pm I had a meltdown.  My energy was zapped. I was so drained by the whole experience. Being on the phone with my service provider for an hour then finally, going to their office to get new equipment.  After that I couldn’t deal with it any more. I thought, WOW, what is going on?  Have I become so tethered to the internet, my phone, my laptop that I can’t function without it?  I realized I was relying so heavily on technology as part of my daily life but knew I hadn’t always been like this.

I started thinking back to January 1997.  This is when I started my first job as a staff accountant with Market Day in Itasca, Illinois (NW suburb of Chicago).

I was so excited to start my first real job. I had a desk top with Windows 95 and email.  I went to work and worked from 8am – 5pm and that was it.  No laptop to bring home, no email to check at night, no cell phone to check messages or text and no Facebook to photos too.

Somehow I survived without a cell phone and without home internet.  Can you imagine?? For most of you can remember your first job with limited technology and demands.  Then, slowly over time technology has evolved and increasing become more important in our daily lives. It’s how we work, it’s how we communicate and it’s how we stay connected.

After I took the rest of the night off, the next day I got my home Wi-Fi back up and running but I still felt drained.  I needed a break.  I knew I had to unplug from technology for a while.  That’s when I decided to go on a 10 Day Technology Detox.  No Email, No Facebook, No TV, No texting, No phone.  That was my intention.  However, easier said than done and given I was traveling I had to have some communication so I modified it to No Email, No Facebook, No TV and limited texting and limited phone.

I even put this out of office message on my Gmail:

Hi!  Thank you for your message.  I’m currently on a Technology Detox vacation and will not be checking my email. I will reply to your message when on Friday, February 20th.

With Gratitude,
Sarah

I set a healthy boundary with my technology and told my family, close friends and clients my intentions.

I felt so free.  No need to keep looking at my phone wondering who’s call had I missed, who do I need to text, what emails am I missing out on.   They would all be there when I got back.

I needed this time to detox.  To let it go.  Knowing that I would be back and able to reconnect.

During this time I spent time exploring my new surroundings, soaking in the sun, being in nature, journaling (old school pen & paper) and reading (again old school an actual book).

I found myself being very mindful and aware of my surroundings, listening to the sounds of nature, and allowing myself to be very creative.

I started thinking about new fun things I want to like becoming a certified yoga instructor, writing a book and creating new coaching programs.

It’s amazing once you power down what starts to power up inside you.

Spring break is approaching.  For those of you who are going to be traveling or getting away I encourage you to take a Technology Detox of your own.  Know that that life will go on if you power down for a few days.  You will come back relaxed, refreshed and rejuvenated.

Think about how much screen time are you actually using each day?  8 hours, 10 hours, 12 hours?

Do you have trouble sleeping at night?

Do you allow yourself enough time to power down at night?

Do you need help to set healthy technology boundaries?  Ask me.

What I want for you is to give yourself a break.  If you can’t take a 10 day Technology Detox, can you start with 2 days?   Take this upcoming weekend to unplug and detox.

What will you discover or uncover about yourself?

I’m here to support you.  Please let me at sarahucoach@gmail.com to let me know how.  I’m excited to hear about your Technology Detox.

With Gratitude,

Sarah

Your 2014 Year End Check List

• sarahucoach
• December 29, 2014

2014 Year End Check List

The hustle of the holiday season is nearly behind us.  What I want for you is to use the last few days of 2014 to reflect on everything you have accomplished, celebrate your BIG wins and prepare for a FABULOUS 2015.

I’ve developed the below year end check list to guide you.  Click 2014 Year End Check List to download and print your personal check list now.

1.  Organize Your Home

Pitch, Toss, Donate.  Practice 1 in 1 out rule. For example, if received a new pair of boots for Christmas donate an old pair.

Back up your files on your computer.  Update your external hard drive if its more than 5 years old.  They don’t last forever.

Change your passwords; email, phone & other long-ins.

Remove Energy Drains from your living space

Prioritize home projects for the upcoming year.

Not sure where to start?  Ask ME

2.  Celebrate Your Career

Update your resume & LinkedIn profile with key accomplishments from 2014

Complete your 2014 Annual Review

Invite your mentor to lunch or coffee to celebrate the past year

Organize your desk, files & work space.  A clear space promotes productivity

Create 30, 60, 90 day goals.

Not sure what these may be? Click here to Schedule a Coaching Session with me.

3.  Manage Your Money

Donate to Charity

Review your investments.  Schedule a financial check up with your advisor

Use your Flexible Spending Account

Make an extra contribution to your retirement account;  401k, IRA, Roth IRA

Create your 2015 budget & personal balance sheet.

Need help with this one?  Ask ME

4.  Nurture Your Relationships

Give someone a gift of your undivided attention

Connect with an old friend.  Pick up the phone and call them.  Visit with them in person if possible.  Facebook & texting doesn’t count.

Celebrate a friends’s achievement from the past year

Journal your Gratitude, Joy & Appreciation for this past year

Tell your Spouse, Partner, Children, Parents & Siblings you LOVE them.

I hope this 2014 Year End Check List helps you celebrate 2014 and prepare to have a FABULOUS 2015

If this list seems too overwhelming and you are thinking there is no way I can get this all done then I am here to help YOU.

Starting January 5th, I’m kicking off FABULOUS 2015 a 12-week coaching course. During the next 12 weeks we will meet for 9 individual phone coaching session.  Each session is 30 minutes.  The ideal schedule is to meet each week for 3 weeks and then take a week off.  In addition to our individual sessions you will receive weekly Lifework exercises to keep you motivated, on track and moving towards reaching your GOALS.

If you are ready to get started email me at sarahucoach@gmail.com or if you want to talk more about your unique situation contact me to create a customized coaching plan.

I’m here to support YOU actively live the life you really want. 

With Gratitude,

Coach Sarah

10 Ways to Re-Energize Your Career

• sarahucoach
• October 20, 2014

Is Your Career in Need of a Tune Up Session?

Now is the perfect time to reflect back on what you have accomplished and think about where you are and want you want next.

Here are 10 ways to give your career a jump start to finish 2014 strong.

1. List out all of your accomplishments to date this year.  Go through each month and determine what you are most proud of?
2. Update your Linkedin profile with your key accomplishments this year.
3. Grow your Connections.  Who do you want to be introduced to?
4. Schedule an informational interview for your next role.  What are you interested in doing in the next 6-12 months?
5. Meet with your Mentor.  Get a mentor if you don’t have one

Great job you are half way there.  Need some additional support to get it all done.  Email me sarahucoach@gmail.com to schedule a career coaching jump start session.

6. Learn a new skill or take a class to grow an existing skill

7. Offer to write a recommendation for someone

8. Ask for a recommendation to be written on your behalf

Awesome job.  Only 2 more to go.  Need some Oomph to complete all 10.  Ask me sarahucoach@gmail.com for that extra push!

9. Attend a Networking Event.  Set an intention of who you want to meet

10. Join a Lean In Group http://www.leanin.org

Have fun Re-Energizing your career this month.  Finish 2014 strong.  I’m cheering for you.

Warmly,
Coach Sarah