I am Walking with You

• sarahucoach
• July 22, 2024

I am walking with you

Last week I had an opportunity to go to Door County, Wisconsin for a mid-summer getaway. If you have never been to what I affectionally call the pinky finger peninsula that sticks out into Lake Michigan, I highly recommend it and I can give you, my favorites.

On this trip we stayed in the little village of Fish Creek which is on the Green Bay side. The first morning there I woke up early to go for a walk down main street, past the little beach, boat dock on my way to sunset beach.

As I approached the main intersection of main street, I saw a young man riding his bicycle down the hill to turn onto main street. He took the corner too quickly and crashed right in the middle of the intersection. He fell on his side, and I saw him get up he had blood dripping from his face. Another couple also came to his aid with napkins from their car. As I approached him, I asked if there was anyone, I could call for him. He shook his head no. I asked him if he wanted me to call 911 and he said no. He said he was going to be late for work. From his T-shirt I asked if he worked at Julie’s Café. He said. Yes, as a cook. I’ve been here for 3 weeks, I’m from Jamaica.  I told him I was walking towards Julie’s, even though I was walking in the opposite direction.

In that moment, I thought what is the best way I can help this young man?

Just walk with him.

I pushed his bicycle as he continued to apply pressure to stop the bleeding above his eyebrow.  We just walked and talked for about 10 minutes. He said he saw this opportunity to come to Door County and work in the summer. He applied, got it and jumped on plane to Wisconsin. He said he really enjoyed the people he works with, and everyone is very nice and friendly. We made it almost to Julie’s when the bleeding stopped, and he said he would ride his bike slowly to work.

A few hours later we went to Julie’s for brunch – they do have the best Door County cherry stuffed French toast – I asked our waitress if Hakeem was ok. She looked at me as asked how I knew him. I told him I saw him crash his bike this morning and walked with him to make sure he was ok. She got him from the back. He has a few bandages on his face. He saw me. Gave me a big smile and I stood up he gave me the biggest hug and said Thank You for walking with me. Thank you for making sure I was ok. I really appreciate your kindness.

Sometimes in life we need someone to walk with us for a while to make sure we are ok.

This week, be mindful, who can you walk with?

It can be a brief encounter like mine. It can be a friend who needs a little extra boost of support. Maybe a co-worker who is struggling or a neighbor who needs simple kindness.

Or do you need someone to walk with you?

If so just ask

With Joy,

Sarah

What’s Your Exit Strategy?

• sarahucoach
• May 24, 2024

Are you unhappy with your current job and don’t know what to do?

Do you need to make a change but need help creating your exit strategy?

Today, I want to share with you story of a client who reached out to me feeling tired, frustrated and not sure what to do next. Here’s his story.

Meet Mike from Kansas City.

The coach/client relationship is confidential, and Mike is open to share his story with you. My hope is that you will see yourself in his story and Take Action to create the change you want in your life and career.

What prompted you to hire Sarah to be your coach? 

I hired Sarah because I did not feel that I was providing value to my company in the way that I wanted to. I also felt like I was in a role that no matter how hard I worked or tried to make a difference, I just kept sliding and was not feeling motivated. I knew that I wanted to quit my job but needed guidance on the path.

What are the tangible results of your coaching experience? 

Sarah was able to ask the questions that I didn’t know I needed to answer and help me find a productive path to exiting my company. She also helped me to take control of my exit and constructively leave without burning bridges and actually help the company even after my exit. I was able to make a list of what needed to happen before I left and also the goals that I wanted to complete while I was not working. I was intentional during the interview process and found a job that met all of my goals.

What are the intangible results of your coaching experience? 

My sleep and overall mental health improved by taking control of the process rather than simply complaining to my spouse. My former company’s response exceeded my expectations and I feel that it was due to the prep work I did with Sarah.

What are Sarah’s strengths as a coach? 

Sarah is able to ask the questions that I would have only known to ask after making mistakes. She can help anticipate situations and help you take control of situations that feel chaotic or overwhelming. She is a calm voice during a stressful situation and is able to help you take control when you’re not sure of what the next step should be. Sarah let me make the decision and does not often offer advice; she just helps you find your path. Initially, I wanted her to tell me what to do, it was only later that I realized that she let me choose my only unique path.

What was memorable or meaningful about your coaching experience? Would you change anything? 

The path to exiting my role in a positive and productive way. It took several sessions, but Sarah guided without giving direction and let me choose my path even though it was definitely a different exit than most people take. I wouldn’t change a thing.

Do you feel your coaching dollars were worth it? Why or Why Not? 

Yes, it is an investment in your future and making mistakes when you are making changes in your career is too expensive to pass up Sarah’s guidance.

Why do you think coaching works? 

It helps you to reveal the person, employee, manager that you want to be.

Anything else you would like to share?

Sarah’s coaching helped me to enjoy my last month at my old company more than I had enjoyed at any point previously with that company. I was able to leave in a way that reflected well on my team and the work that we had built together. Sarah helped me be intentional from start to finish on doing this successfully.

Are you tired of complaining?

Are you ready to make a change?

Schedule a 30-minute complementary coaching session with me today.

https://calendly.com/sarahucoach

Create your exit strategy to bring more fulfillment to your life.

I am saying YES

• sarahucoach
• May 13, 2024

I am saying YES

Your dreams are listening.

I am saying YES to what inspires me.

I am saying NO to what depletes me.

No is a complete sentence.

You cannot be all things to all people. Yes, it is lovely to put others needs first but do you give to the point of exhaustion? Do you allow yourself time to recharge your own batteries.

We know what to do when our cell phones reach “low battery mode” we plug it in to recharge, but even with the best technology it takes time to recharge.

How often are you physically, emotionally, mentally, spiritually, financially drained?

What do you do to recharge?

This week notice what all you say YES to.

Is this YES in alignment with what you really want to do?

Is this YES a should or an obligation?

Does this YES give you energy or drain your energy?

Is this YES inspiring to you?

Is this YES getting you closer to achieving a goal?

Does this YES allow you to live your dreams?

I am Calm

• sarahucoach
• March 25, 2024

I am calm.

Who are you when you are calm?

Lately, I’ve been noticing a lot of chaos in the world. Maybe you have too. The opposite of chaos is calm. Today, I want to share 10 ways to help you restore the calm in your life.

Focus on your breathing. When you are feeling chaos start to creep into your body, focus on your breath. Make your exhales longer than your inhales. Breath in for a count of 4 and breath out for a count of 6. The goal is to breathe in for 4 and breathe out for 8. Do this for 4 minutes. This will naturally calm your nervous system.

Say your positive affirmations.

• I am calm.
• I am safe.
• All is well in my world.
• I am in the flow.
• I am attracting my highest good.
• I am listening to my intuition.

Stay connected. Pick up the phone and call a friend. No texting. Hearing your friends’ voice will also help to shift you from a state of chaos to calm. The key is choosing a calm friend. Meeting a friend in person is even better.

Hug. Giving a friend, spouse, child or loved one a hug has so many benefits:

• Decreases cortisol (stress) levels
• Increases oxytocin levels and facilitates bonding between partners
• Lowers anxiety and blood pressure
• Reduces the stress hormone norepinephrine
• Stimulates the production of serotonin and dopamine, neurotransmitters responsible for regulating our mood
• Boosts the immune system

Be kind to yourself. Think only kind loving thoughts. Speak only kind loving words. Feel only kind loving emotions. Trest yourself as you would your best friend.

Drink lots of water and less caffeine. Drinking water will help flush out the toxins in your body. Taking an Epsom salt bath will also help you naturally remove toxins from your body brought on my stress.

Mindful movement. Go for a nature walk. Stop and smell the flowers. Go to a restorative yoga class. These activities will shift your physical, emotional and mental energy from chaos to calm.

Allow yourself to power–down before bed. Turn off all your electronics 20 minutes before going to bed. This will give your brain permission to turn off too.

Meditate. This is the single most important practice for your mental and spiritual health. Silent meditation. Guided meditation. Gratitude meditation. This is important to cleanse your brain of negative thoughts before going to bed. We have the ability to create new neuropathways in our brain. Mediation will help us to choose our next best thoughts each and every day.

Sleep. You may find that you are not getting enough sleep each night. What is your sleep environment? Have you removed barriers to a restful night of sleep? No electronics in your bedroom are key. Investing in a new pillow and new sheets also promotes the calm sleep you need.

Who are you when you are calm?

I am Noticing

• sarahucoach
• March 11, 2024

I am noticing.

Over the past few days, I have been noticing changes around me. Physical changes like the daffodils starting to bud, grass turning greener, daylight getting longer, along with physical changes in my body, becoming more tired due to the stronger winds and a need to feel grounded more stable. Perhaps it’s even the acceleration of spring that my body needs a few more weeks of the slower pace of winter. Regardless, I’ve been noticing the changes happening around me and inside of me.

Noticing is a key part of mindfulness. It involves bringing you awareness to what is happening in the present moment, without judgement or the need to change anything.

Mindful noticing is a way to cultivate mindfulness in our daily lives.

Here is how to practice it.

1.    Pay attention: Start by taking a good seat and paying attention to your breath. You can do this formally during meditation practice or informally throughout your day.

2.    Observe your mind: As you go about your tasks, notice your thoughts, emotions, and sensations. Be curious and nonjudgmental. For example, if you’re eating lunch, pay attention to the taste, texture, and smell of the food. Engage your 5 senses.

3.    Label and let go: When you notice your mind wandering (which it inevitably will), gently label what’s happening. For instance, if you’re feeling anxious, acknowledge it by saying, “This is anxiety.” Then, let go of that thought or emotion and return your attention to the present moment.

4.    Practice pausing: Before making any physical adjustments (like scratching an itch or shifting your position), pause and notice what’s happening. This moment of awareness helps you respond intentionally rather than reactively.

Remember, mindfulness is about being present and fully engaged with whatever you’re doing, whether it’s formal meditation or everyday activities. By practicing mindful noticing, you can enhance your awareness and create more intentional moments in your life.

What are you noticing today?

I am Puzzling

• sarahucoach
• March 8, 2024

Do you ever feel stuck?

Like you can’t figure something out.

Do you take time to pause and look at it from another point of view?

That is one of the bonuses of putting puzzles together.

The benefits of puzzling include:

• Improve visual and spatial reasoning.
• Exercise both sides of your brain.
• Improve problem-solving skills.
• Improve memory.
• Enhance mood.
• Lower stress levels.
• Increase the production of dopamine, a neurotransmitter that regulates mood, memory, and concentration.

Puzzling is a mental workout that stimulates both sides of the brain—the left, or more logical side, and your right, or more creative side. It also allows us to relax our minds and enter a state of meditation. It can really help ease some of your stress and provide a sense of peace and tranquility that lowers your blood pressure and your heart rate.

Take time to engage in a puzzle this week. Pick one of the following:

• Number Puzzles
• Letter Puzzles
• Logic Puzzles
• Pattern Puzzles
• Jigsaw Puzzles
• Sudoku
• Crossword

Puzzling helps everything slow down and allows you to open up space in your mind to think about how you’re feeling without all of the distractions. Plus, you are releasing dopamine into your brain, which allows you to feel pleasure and satisfaction, as well as motivation to keep going.

Do you enjoy starting your week with my Monday Morning Motivation message?

Monday Morning Motivation is included with a Coach Sarah membership including 1×1 Coaching, Namaste All Day and Namaste Light.

If you would like to continue to receive the Monday Morning Message each Monday for the next 50 Mondays in 2024, please subscribe here. Monday Morning Motivation Message – Sarah U Coach (square.site)

I am Motivated.

• sarahucoach
• January 8, 2024

Happy Monday! We are kicking off an amazing week and an amazing start to 2024.

I am Motivated.

This weekend I had the incredible opportunity to lead two wonderful vision board workshops to start the year.

Individuals joined me in ages ranging from 30’s to 80’s. Each inspired and motivated to make 2024 the best year yet.

By doing this visualization work you create a blueprint in your brain. You are choosing words and images to help you attract what you really want in your life for the year ahead.

You connect with the FEELING of what you want. Your thoughts create feelings, feelings create actions, actions drive results.

How to Pick your WORD

What do you want more of in your life?

What do you want less of in your life?

How do you want to feel every day?

Every single though we have and every word we speak is an affirmation.

A positive affirmation or a negative affirmation.

What are you attracting to your life with your thoughts, words and actions?

If you missed the workshop and want to learn more on how to create your 2024 Vision Board, please message me sarahucoach@gmail.com

I also love leading groups through this workshop, if you have a group who would like to gather in person or on Zoom to do this powerful work, please contact me.

Create Your Best of 2023 List

• sarahucoach
• December 28, 2023

As the year 2023 comes to a close, I want you to pause and reflect on this past year.

Think about everyone who brought you joy, happiness, love, and laughter this year.  Write down everything that YOU have accomplished on your last trip around the sun.

Today I invite you to join me in Creating Your Best of 2023 list. 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 2023.

What are YOUR BEST experiences of 2023?

Create Your 2023 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 stands out for you? Any themes?

What do you want MORE of?

What do you want LESS of?

What do you really want in 2024?

Join me on Saturday, January 6th at 10am CT for my Virtual Vision Board Workshop

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.  You will also walk away with your word, words or theme for 2024.

Sign Up Today for $49

With Joy,

Sarah

Sign Up & Save Namaste All Day 2024

• sarahucoach
• November 16, 2023

You know the amazing self-care benefits of giving yourself permission to focus on you.

You know this because you are a VIP. You are.

Vibrant

Intelligent

Planner

You plan everything for everyone else.

What about YOU?

You know if you have an appointment on your calendar, you will be there.

Today, I am inviting you to start planning your self-care for 2024.

For one week – until Wednesday, November 22nd you will receive $200 off your annual membership to Namaste All Day and 1st choice of retreats.

Your Early Bird Namaste All Day Membership of $397 includes:

·       2 Namaste All Day retreats

·       New Year’s Virtual Vision Board Workshop

·       11 hours of monthly group coaching

·       Special Namaste All Day gifts

·       Weekly Monday Morning Motivation email

·       Exclusive Discounts on 1×1 Coaching

Your 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 Today

2024 RETREATS

Saturday, January 6^th (10am – 3pm) Virtual Vision Board Workshop Give yourself this gift of uninterrupted time to focus on what you really want for the year ahead. You will be guided in meditation and inspired with powerful questions. 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.  his is included with your Annual Membership to Namaste All Day and does not count as one of your 2 retreats.

Friday, Feb 23^rd – Sunday, Feb 25^th (5pm Friday – 11am Sunday) Timber Creek Retreat House Spend the weekend tapping into your intuition and learning the neuroscience on why meditation really works. You will 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. Timber Creek Retreat House is in Drexel, Missouri. This counts as 2 Namaste All Day Retreats. Private room overnight accommodations are an additional charge of $430, shared room $350. Wait List.

Friday, April 19^th – Sunday, April 21^st (5pm Friday to 11am Sunday) Timber Creek Retreat House Explore new ways to grow and stretch yourself further with a weekend away at Timber Creek. You will be refreshed with gentle flow yoga, nature mediation, and invigorating hiking on the 80 acres of trails. You will enjoy delicious foods and reflect with 3 guided meditations daily. Timber Creek Retreat House is in Drexel, Missouri. This counts as 2 Namaste All Day Retreats. Private room overnight accommodations are an additional charge of $430, shared room $350. 3 Rooms Available.

Wednesday, June 19^th (10am – 3pm) Somerset Ridge Vineyard & Winery. This is a day for you. to celebrate the Summer Solstice. The retreat will begin with Coach Sarah leading a gentle flow yoga and meditation class.  After class, you will be treated to a delicious healthy lunch. Following lunch, Coach Lisa Nickel will lead us through her empowering interactive discussion on how to incorporate more happiness into your life.  You will have time to reflect and journal on the veranda, by the pond, or in the vineyard. The day will conclude at 3pm with a private wine tasting. Somerset Ridge Vineyard & Winery is in Paola, Kansas.

Saturday, September 28^th (10am – 3pm) Casa Somerset – 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. You will learn about the best local farmers’ markets and hopefully, enjoy a fall harvest of honey and figs. In the afternoon, you will have more time for journaling along with another guided meditation session. Casa Somerset is in Paola, Kansas.

Wednesday, October 9^th (10am – 3pm) Somerset Ridge Vineyard & Winery. Give yourself permission to slow down and take a day for you in the middle of the week. The retreat will begin with Coach Sarah leading a gentle flow yoga and meditation class.  After class, you will be treated to a delicious healthy lunch. Following lunch, Coach Lisa Nickel will lead us through her empowering interactive discussion on how to incorporate more happiness into your life.  You will have time to reflect and journal on the veranda, by the pond, or in the vineyard. The day will conclude at 3pm with a private wine tasting. Somerset Ridge Vineyard & Winery is in Paola, KS.

Saturday, October 21^st (9am – 2pm) Weston, Missouri Surround yourself in nature as we hike through the colorful fall leaves on one of the gorgeous hiking trails in Weston. 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 Green Dirt Farm located in Weston, Missouri.

Friday, November 8^th – Sunday, November 10th (5pm Friday to 11am Sunday) Timber Creek Retreat House Spend the day reflecting on how far you have come in 2024. Relax with the best restorative yoga poses while going deeper into extended meditation. Learn the secrets of manifesting what you want in your life.  Timber Creek Retreat House is in Drexel, Missouri. This counts as 2 Namaste All Day Retreats. Private room overnight accommodations are an additional charge of $430, shared room $350. 2 Rooms Available.

Ahhhhhhh. You know this is amazing, energizing and rejuvenating.

Give this gift to yourself.

Sign Up Today

Ahhhhhhh.

You know how amazing, re-energized and rejuvenated you feel after a day for you.

Give yourself this gift or Message Me and I can send a letter to Santa for you.

Benefits of Forest Bathing

• sarahucoach
• October 23, 2023

Saturday, I lead a gorgeous Release Namaste All Day Retreat in Weston, Missouri. A picture-perfect day to be in nature. Walking in the woods, forest bathing.

Forest bathing? What is that? No, it doesn’t involve soap or a bathtub in the wild.

Forest bathing is a therapeutic technique in which you immerse yourself in a forest environment while focusing on the experience through your 5 senses (sight, sound, smell, taste and touch)

This week I want each of you to take a forest bath. Even a 15-minute forest bath.

Find a quiet place in nature.

TURN OFF YOUR PHONE.

Surround yourself with trees. Trees release phytoncides which are essential oils that protect themselves from germs and insects. We benefit from these aromas to help our breathing, cardiovascular system and boost our immunity.

Other benefits of forest bathing include:

• Decrease in stress hormones including adrenaline and cortisol.
• Decrease in inflammation.
• Enhanced emotional state.
• Increase metabolic state.
• Increasing relaxation in the body and brain
• Boosting creativity
• Improved sleep

Reflection Questions:

How can you incorporate forest bathing into your weekly routine?

What you do you really want to let go of in your life?

Who will you become if you look at life from a different perspective?