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Extreme Self Care Retreat July 27th – 29th at The Elms Hotel & Spa

Extreme Self Care Retreat

I invite you to join me at my 2nd Extreme Self Care Weekend Retreat at the historic Elms Hotel & Spa in Excelsior Springs, Missouri July 27th – 29th.

Do you need a weekend of Calm, Peace, Quiet & Serenity?

Are you ready to rest, relax and take the best possible care of yourself?

This weekend is designed to give you all of that and MORE.  Below is the schedule.

Friday, July 27th

8:00pm – 9:00pm           Full Moon Meditation at the field beyond The Elms Gazebo

Saturday, July 28th

8:30am – 9:00am          Check In & Set Up at The Elms Gazebo

9:00am – 10:30am        Welcome & Introductions, Guided Meditation, Coaching Exercise – Identifying & Zapping Energy Drains

10:30am – 10:45am      Break

10:45am – 12:00pm      Beginner / Intermediate Vinyasa Flow Yoga

12:00pm – 6:30pm        Free Time

Small Group Lunch options, Cafe at the Elms, Ventana Grill, Wabash BBQ

Grotto

Spa Treatments

Pool Time

6:30pm – 8:30pm         Optional Group Dinner & Wine Tasting at Van Till Winery

Sunday, July 29th

8:30am – 9:00am         Check In & Set Up at The Elms Gazebo

9:00am – 10:30am       Guided Meditation & Coaching Exercise – Living an Abundant Life

10:30am – 10:45am     Break

10:45am – 12:00pm     Beginner / Intermediate Vinyasa Flow Yoga

The full weekend retreat rate is $149 for Friday, Saturday & Sunday.

**Note** Meals, Spa Treatments and Hotel Rooms are NOT included in retreat price.

RSVP Today as there are only a handful of spots left.

To book your hotel reservation please call The Elms at 816-630-5500.  Please notify the hotel representative you are with the Extreme Self Care Retreat to confirm the $159 discounted rate.

You will also receive 10% off all Spa services.

Questions?  Email me at sarahucoach@gmail.com or call me at 913-481-4791.

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The Power of a Retreat

Today I’d like to share one of my favorite success stories from my 1st retreat I hosted last year at The Elms Hotel & Spa in Excelsior Springs, Missouri.  The above photo is taken from inside the gazebo at The Elms where the retreat takes place.

Before I begin I want to share that Angela has given me permission to share her story as the coach / client relationship is private and confidential.

Angela and I met at Sprint nearly 5 years ago at an internal networking event.  At that time, I was just starting my coaching business part-time and beginning to grow my newsletter base.  Angela signed up to receive my monthly newsletter and has been a loyal reader ever since.

In May 2017, when I announced my 1st Extreme Self Care weekend retreat at the Elms, Angela was the first to respond.  She was thrilled to hear I was hosting an event in her hometown of Excelsior Springs and could not wait to attend.

At that time, she was beginning her yoga & meditation journey and wanted to continue to enhance her practice along with learning ways to incorporate more self-care into her daily routine.

After the retreat Angela was excited to start practicing and incorporating all the juicy knowledge she learned at the weekend retreat.  Two months later I received an email from Angela telling me that her life was shifting in ways which brought her more joy & happiness on a daily basis.  She signed up for yoga teacher training and wanted to learn more about one-on-one coaching with me.   Here is the rest of her story.

Angela’s Powerful Coaching Journey

What prompted you to hire Sarah to be your coach? 

I was not happy in my job. I wanted a change but was not clear on what I wanted or even why I was not happy. Learning more about Sarah’s background at the retreat in July 2017, I felt connected & decided to explore the coaching.

What are the tangible results of your coaching experience? 

I got a new manager, got promoted, got a raise and I am continuing to pursue my dream of retiring at 55. I finished yoga teacher training.  I have been hired by both the Excelsior Springs community center and The Elms to teach yoga.

What are the intangible results of your coaching experience? 

Clear Vision, Inner-Peace, Confidence, Abundance, Friendship

What are Sarah’s strengths as a coach? 

Great communication, clear expectations, organization, detailed, timely, genuinely vested in her coaching clients.

What was memorable or meaningful about your coaching experience?

The entire journey is something I will never forget. From the retreat at the Elms thru the entire coaching process. Sarah helped me navigate through the muddy waters & emerge! The most meaningful thing is that Sarah is always there for me, cheering me on, celebrating with me, holding me accountable.

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

Yes, I learned so much.  I grew so much and to me that is PRICELESS.

Why do you think coaching works? 

Accountability, New Ideas, Resources, Structure, Vision

What I love about Angela’s story

Angela TOOK ACTION.  She made a big bold vulnerable move to come to the retreat by herself.  While she was there she connected with other like-minded individuals who also had the same intention to take the best possible care of themselves.

At the retreat she learned how to let go of negative beliefs and ideas which were holding her back from living her best life.  By releasing what was no longer serving her highest good she was able to allow more JOY and HAPPINESS to flow into her daily life.  She learned how to set healthy boundaries for her life and create a crystal clear vision on what she REALLY wants.

So many wonderful exciting things are happening for Angela right now.  I love that she is living an ABUNDANT life.  As I was preparing to share her story we both commented on how much she has GROWN over this past year because she signed up & took action.

Are you ready to Take Action?

Extreme Self Care Retreat

I invite you to join me at my 2nd Extreme Self Care Weekend Retreat at the historic Elms Hotel & Spa in Excelsior Springs, Missouri July 27th – 29th.

This weekend is designed for you to take the best possible care of yourself.

Here is the weekend schedule:

Friday, July 27th

8:00pm – 9:00pm           Full Moon Meditation at the field beyond The Elms Gazebo

Saturday, July 28th

8:30am – 9:00am          Check In & Set Up at The Elms Gazebo

9:00am – 10:30am        Welcome & Introductions

Guided Meditation

Coaching Exercise – Identifying & Zapping Energy Drains

10:30am – 10:45am      Break

10:45am – 12:00pm      Beginner / Intermediate Vinyasa Flow Yoga

12:00pm – 6:30pm        Free Time

Small Group Lunch options, Cafe at the Elms, Ventana Grill, Wabash BBQ

Grotto

Spa Treatments

Pool Time

6:30pm – 8:30pm         Optional Group Dinner & Wine Tasting at Van Till Winery

Sunday, July 29th

8:30am – 9:00am         Check In & Set Up at The Elms Gazebo

9:00am – 10:30am       Guided Meditation

Coaching Exercise – Living an Abundant Life

10:30am – 10:45am     Break

10:45am – 12:00pm     Beginner / Intermediate Vinyasa Flow Yoga

The full weekend retreat rate is $149 for Friday, Saturday & Sunday.

**Note** Meals, Spa Treatments and Hotel Rooms are NOT included in retreat price.

RSVP today as there are only 6 spots left.

To book your hotel reservation please call The Elms at 816-630-5500.  Please notify the hotel representative you are with the Extreme Self Care Retreat to confirm the $159 discounted rate.

You will also receive 10% off all Spa services.

Questions?  Email me at sarahucoach@gmail.com or call me at 913-481-4791.

 

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Extreme Self Care Retreat at The Elms in Excelsior Springs July 27th – 29th

 

Are you ready to let go of your stress an energy drains?
Do you crave a weekend of Calm, Peace, Quiet, Time, Relaxation and Serenity?
You are invited to join me at my 2nd Extreme Self Care Weekend Retreat at the historic Elms Hotel & Spa in Excelsior Springs, Missouri July 27th – 29th.
This weekend is designed to help you take the best possible care of yourself.
Friday, July 27th
8:00pm – 9:00pm           Full Moon Meditation at the field beyond The Elms Gazebo
Saturday, July 28th
8:30am – 9:00am          Check In & Set Up at The Elms Gazebo
9:00am – 10:30am       Welcome & Introductions
                                     Guided Meditation
                                     Coaching Exercise – Identifying & Zapping Energy Drains
10:30am – 10:45am      Break
10:45am – 12:00pm      Beginner / Intermediate Vinyasa Flow Yoga
12:00pm – 6:30pm        Free Time
                                     Small Group Lunch options
                                          Cafe at the Elms
                                          Ventana Grill
                                          Wabash BBQ
                                    Grotto
                                    Spa Treatments
                                    Pool Time
6:30pm – 8:30pm         Optional Group Dinner & Wine Tasting at Van Till Winery
Sunday, July 29th
8:30am – 9:00am         Check In & Set Up at The Elms Gazebo
9:00am – 10:30am       Guided Meditation
                                    Coaching Exercise – Living an Abundant Life
10:30am – 10:45am     Break
10:45am – 12:00pm     Beginner / Intermediate Vinyasa Flow Yoga
 The full weekend retreat rate is $149 for Friday, Saturday & Sunday.
 
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If you can only attend Friday night Full Moon Meditation & Saturday the rate is $79. 
 
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**Note** Meals, Spa Treatments and Hotel Rooms are NOT included in retreat price
During your stay at the Elms you will also have access to the Spa at the Elms which is the largest spa in Missouri and features advanced modalities, skilled service providers, and a spa grotto with eucalyptus infused saunas, a hot tub, steam shower, and cold plunge shower for hydrotherapy. Only guests with spa services have access to the grotto for the day of their service.
You will receive 10% off all Spa services.
To book your hotel reservation please call The Elms at 816-630-5500.  Please notify the hotel representative you are with the Extreme Self Care Retreat to confirm the $159 discounted rate.
You will be transferred to the Spa at the Elms to book your spa treatments.  Please notify the spa representative you are with the Extreme Self Care Retreat to confirm your 10% discount.
Questions?  Email me at sarahucoach@gmail.com or call me at 913-481-4791.
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Upcoming Yoga & Life Coaching Retreats

What do you want more of in your life?

Calm, Peace, Quiet, Time, Relaxation, Serenity

Are you ready to let go of your stress and energy drains?

I invite you to join me at one of my four upcoming Yoga & Life Coaching Retreats this summer.

Retreats are a wonderful way to get away for a morning, day or weekend to rest, reflect and recharge yourself.

June 2nd  Celebrate Your Sweet Life

Join me at my 2nd Yoga & Meditation class at Sweet Streams Lavender Farm located in Bucyrus, Kansas, on Saturday, June 2nd from 10am – 12pm.

Start your Saturday morning naturally calm as I lead you through a 90 minute gentle yoga and meditation practice next to the lavender fields.

After class you can enjoy a glass of Sweet Streams organic lavender lemonade.  You will also receive a lavender sachet to take home.

$35 for Yoga, Meditation, Lavender Sachet & Lemonade

All of Sweet Streams Lavender products will be available for sample and sale after class.

You will leave the experience refreshed and rejuvenated with more energy, focus, clarity, self-confidence, awareness, strength and peace.

Sweet Streams Lavender is located at 12233 W. Pawnee, Bucyrus, Kansas.

Questions?  Email me at sarahucoach@gmail.com or call me at 913-481-4791.

July 27th to 29th  Celebrate Your Exceptional Life

Come join me at my 2nd Extreme Self Care Weekend Retreat at the historic Elms Hotel & Spa in Excelsior Springs, Missouri July 27th – 29th.

This exclusive weekend retreat will kick-off Friday night with a Full Moon Meditation followed by 3 hours of Yoga, Meditation & Life Coaching exercises beginning at 9am in the gazebo both Saturday & Sunday morning.

The intention of this retreat is to relax & unplug. Let go of your stress and energy drains.

During the workshop, you will focus on developing your yoga and meditation practice along with focusing on your Extreme Self Care plan.

You will leave the weekend Refreshed and Rejuvenated with more Energy, Focus, Clarity, Self-Confidence, Awareness, Strength and Peace.

The retreat rate is $149 if booked by June 15th and $189 if booked after June 16th.

Only 16 spots left.

During your stay at the Elms you will also have access to the Spa at the Elms which is the largest spa in Missouri and features advanced modalities, skilled service providers, and a spa grotto with eucalyptus infused saunas, a hot tub, steam shower, and cold plunge shower for hydrotherapy. Only guests with spa services have access to the grotto for the day of their service.

Two-night stay at the Elms, Friday night July 27th and Saturday night July 28th.

Discounted room rate $159 per night.

10% off all Spa services.

To book your hotel reservation please call The Elms at 816-630-5500.  Please notify the hotel representative you are with the Extreme Self Care Retreat to confirm the $159 discounted rate.

You will be transferred to the Spa at the Elms to book your spa treatments.  Please notify the spa representative you are with the Extreme Self Care Retreat to confirm your 10% discount.

Questions?  Email me at sarahucoach@gmail.com or call me at 913-481-4791.

August 25th  Celebrate Your Sweet Life

Can’t make the June 2nd date. Don’t worry you have another chance for Lavender Yoga at Sweet Streams Lavender Farm on Saturday, August 25th from 10am – 12pm.

Start your Saturday morning naturally calm as I lead you through a 90 minute gentle yoga and meditation practice next to the lavender fields.

After class you can enjoy a glass of Sweet Streams organic lavender lemonade.  You will also receive a lavender sachet to take home.

$35 for Yoga, Meditation, Lavender Sachet & Lemonade.

All of Sweet Streams Lavender products will be available for sample and sale after class.

You will leave the experience refreshed and rejuvenated with more energy, focus, clarity, self-confidence, awareness, strength and peace.

Sweet Streams Lavender is located at 12233 W. Pawnee, Bucyrus, Kansas.

Questions?  Email me at sarahucoach@gmail.com or call me at 913-481-4791.

September 20th to 23rd  Celebrate Your Gorgeous Life

My friend & mentor coach, Jennifer Anderson, is celebrating her 20th year as a coach.  To help her celebrate this milestone we are partnering together to host our first long weekend retreat in Cascade Locks, Oregon September 20th – 23rd.

Cascade Locks is home of Bridge of the Gods and is located about 40 minutes east of Portland, Oregon in the Columbia River Gorge.

The theme for this retreat is Celebrate Your Gorgeous Life, Your Heart, Your Soul and Your Journey.

The retreat will kick-off Thursday night, September 20th with a welcome event and restorative yoga glass. Starting Friday morning will have daily retreat activities.  I will lead daily yoga & meditation exercises, Jen will lead an amazing intuition workshops. We are partnering together with so many other cool ideas including a hike over Bridge of the Gods and wine tasting at a local Columbia River winery.

We have reserved a block of rooms at the Best Western Cascade Locks Room rates range from $162 – $184. Please call 541-374-8777 to book your room today.

The retreat rate is $497 which includes all your meals, yoga, meditation, hiking, life coaching and retreat activities.

Questions?  Email me at sarahucoach@gmail.com or call me at 913-481-4791.

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Join me for Lavender Yoga on June 2nd at Sweet Stream Lavender Farm

 

Start your Saturday morning naturally calm as I lead you through a 90 minute gentle yoga and meditation practice next to the lavender fields.

I invite you to join me on Saturday, June 2nd from for a Yoga & Meditation class beginning at 10am at Sweet Streams Lavender Farm located in Bucyrus, Kansas.

After class you can enjoy a glass of Sweet Streams organic lavender lemonade along with a lavender sachet to take home.

$35 for Yoga, Meditation, Lavender Sachet & Lemonade

All of Sweet Streams Lavender products will be available for sample and sale after class.

You will leave the experience refreshed and rejuvenated with more energy, focus, clarity, self-confidence, awareness, strength and peace.

Sweet Streams Lavender is located at 12233 W. Pawnee, Bucyrus, Kansas.

To reserve your spot email me at sarahucoach@gmail.com or call or text 913-481-4791.

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Give the Gift of Calm, Peace and Serenity this Mother’s Day

What do you really want most for Mother’s Day?

Calm, Peace, Quiet, Time, Relaxation, Serenity

Do you want to let go of your stress and energy drains?

I invite you to join me at one of my four upcoming Yoga & Life Coaching Retreats this summer.

Retreats are a wonderful way to get away for a morning, day or weekend to rest, reflect and recharge yourself.

June 2nd  Celebrate Your Sweet Life

Join me at my 2nd Yoga & Meditation class at Sweet Streams Lavender Farm located in Bucyrus, Kansas, on Saturday, June 2nd from 10am – 12pm.

Start your Saturday morning naturally calm as I lead you through a 90 minute gentle yoga and meditation practice next to the lavender fields.

After class you can enjoy a glass of Sweet Streams organic lavender lemonade.  You will also receive a lavender sachet to take home.

$35 for Yoga, Meditation, Lavender Sachet & Lemonade

All of Sweet Streams Lavender products will be available for sample and sale after class.

You will leave the experience refreshed and rejuvenated with more energy, focus, clarity, self-confidence, awareness, strength and peace.

Sweet Streams Lavender is located at 12233 W. Pawnee, Bucyrus, Kansas.

Questions?  Email me at sarahucoach@gmail.com or call me at 913-481-4791.

July 27th to 29th  Celebrate Your Exceptional Life

Come join me at my 2nd Extreme Self Care Weekend Retreat at the historic Elms Hotel & Spa in Excelsior Springs, Missouri July 27th – 29th.

This exclusive weekend retreat will kick-off Friday night with a Full Moon Meditation followed by 3 hours of Yoga, Meditation & Life Coaching exercises beginning at 9am in the gazebo both Saturday & Sunday morning.

The intention of this retreat is to relax & unplug. Let go of your stress and energy drains.

During the workshop, you will focus on developing your yoga and meditation practice along with focusing on your Extreme Self Care plan.

You will leave the weekend Refreshed and Rejuvenated with more Energy, Focus, Clarity, Self-Confidence, Awareness, Strength and Peace.

The retreat rate is $149 if booked by June 15th and $189 if booked after June 16th.

Only 16 spots left.

During your stay at the Elms you will also have access to the Spa at the Elms which is the largest spa in Missouri and features advanced modalities, skilled service providers, and a spa grotto with eucalyptus infused saunas, a hot tub, steam shower, and cold plunge shower for hydrotherapy. Only guests with spa services have access to the grotto for the day of their service.

Two-night stay at the Elms, Friday night July 27th and Saturday night July 28th.

Discounted room rate $159 per night.

10% off all Spa services.

To book your hotel reservation please call The Elms at 816-630-5500.  Please notify the hotel representative you are with the Extreme Self Care Retreat to confirm the $159 discounted rate.

You will be transferred to the Spa at the Elms to book your spa treatments.  Please notify the spa representative you are with the Extreme Self Care Retreat to confirm your 10% discount.

Questions?  Email me at sarahucoach@gmail.com or call me at 913-481-4791.

August 25th  Celebrate Your Sweet Life

Can’t make the June 2nd date. Don’t worry you have another chance for Lavender Yoga at Sweet Streams Lavender Farm on Saturday, August 25th from 10am – 12pm.

Start your Saturday morning naturally calm as I lead you through a 90 minute gentle yoga and meditation practice next to the lavender fields.

After class you can enjoy a glass of Sweet Streams organic lavender lemonade.  You will also receive a lavender sachet to take home.

$35 for Yoga, Meditation, Lavender Sachet & Lemonade.

All of Sweet Streams Lavender products will be available for sample and sale after class.

You will leave the experience refreshed and rejuvenated with more energy, focus, clarity, self-confidence, awareness, strength and peace.

Sweet Streams Lavender is located at 12233 W. Pawnee, Bucyrus, Kansas.

Questions?  Email me at sarahucoach@gmail.com or call me at 913-481-4791.

September 20th to 23rd  Celebrate Your Gorgeous Life

My friend & mentor coach, Jennifer Anderson, is celebrating her 20th year as a coach.  To help her celebrate this milestone we are partnering together to host our first long weekend retreat in Cascade Locks, Oregon September 20th – 23rd.

Cascade Locks is home of Bridge of the Gods and is located about 40 minutes east of Portland, Oregon in the Columbia River Gorge.

The theme for this retreat is Celebrate Your Gorgeous Life, Your Heart, Your Soul and Your Journey.

The retreat will kick-off Thursday night, September 20th with a welcome event and restorative yoga glass. Starting Friday morning will have daily retreat activities.  I will lead daily yoga & meditation exercises, Jen will lead an amazing intuition workshops. We are partnering together with so many other cool ideas including a hike over Bridge of the Gods and wine tasting at a local Columbia River winery.

We have reserved a block of rooms at the Best Western Cascade Locks Room rates range from $162 – $184. Please call 541-374-8777 to book your room today.

The retreat rate is $497 which includes all your meals, yoga, meditation, hiking, life coaching and retreat activities.

Questions?  Email me at sarahucoach@gmail.com or call me at 913-481-4791.

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Save the Date: 2018 Yoga & Life Coaching Retreats

I’m SO EXCITED to announce my 2018 Yoga & Life Coaching Retreats.

Last July I hosted my first retreat at the Elms in Excelsior Springs, Missouri.  I thought this could be a fun experiment.  I’ll try one and see how it goes.  I had no idea the retreats could grow and blossom into four this summer.

Retreats are a wonderful way to unplug, relax, and reconnect with what is most important to YOU.

You are invited to attend one, two or all four of the retreats from June to September.  I have created daily, weekend and long weekend getaway options.

June 2nd – Celebrate Your Sweet Life

Join me at my 2nd Yoga & Meditation class at Sweet Streams Lavender Farm located in Bucyrus, Kansas, on Saturday, June 2nd from 10am – 12pm.

Start your Saturday morning naturally calm as I lead you through a 90 minute gentle yoga and meditation practice next to the lavender fields.

After class you can enjoy a glass of Sweet Streams organic lavender lemonade.  You will receive a lavender sachet to take home.

$35 for Yoga, Meditation, Lavender Sachet & Lemonade.

All of Sweet Streams Lavender products will be available for sample and sale after class.

You will leave the experience refreshed and rejuvenated with more energy, focus, clarity, self-confidence, awareness, strength and peace.

Sweet Streams Lavender is located at 12233 W. Pawnee, Bucyrus, Kansas

Please Contact Me to reserve your spot today.

Questions?  Email me at sarahucoach@gmail.com or call me at 913-481-4791.

July 27th to 29th – Celebrate Your Exceptional Life

Come join me at my 2nd Extreme Self Care Weekend Retreat at the historic Elms Hotel & Spa in Excelsior Springs, Missouri July 27th – 29th.

This exclusive weekend retreat will kick-off Friday night with a Full Moon Meditation followed by 3 hours of Yoga, Meditation & Life Coaching exercises beginning at 9am in the gazebo both Saturday & Sunday morning.

The intention of this retreat is to relax & unplug. Let go of your stress and energy drains.

During the workshop, you will focus on developing your yoga and meditation practice along with focusing on your Extreme Self Care plan.

You will leave the weekend Refreshed and Rejuvenated with more Energy, Focus, Clarity, Self-Confidence, Awareness, Strength and Peace.

The retreat rate is $149 if booked by June 15th and $189 if booked after June 16th.

Please Contact Me to reserve your spot today.

This retreat is limited to 22 attendees.

During your stay at the Elms you will also have access to the Spa at the Elms which is the largest spa in Missouri and features advanced modalities, skilled service providers, and a spa grotto with eucalyptus infused saunas, a hot tub, steam shower, and cold plunge shower for hydrotherapy. Only guests with spa services have access to the grotto for the day of their service.

Two-night stay at the Elms, Friday night July 27th and Saturday night July 28th.

Discounted room rate $159 per night.

10% off all Spa services.

To book your hotel reservation please call The Elms at 816-630-5500.  Please notify the hotel representative you are with the Extreme Self Care Retreat to confirm the $159 discounted rate.

You will be transferred to the Spa at the Elms to book your spa treatments.  Please notify the spa representative you are with the Extreme Self Care Retreat to confirm your 10% discount.

You may also pay me by check or credit card.  Please Contact Me to make those payment arrangements.

Questions?  Email me at sarahucoach@gmail.com or call me at 913-481-4791.

August 25th – Celebrate Your Sweet Life

Can’t make the June 2nd date.  Don’t worry you have another change for Lavender Yoga at Sweet Streams Lavender Farm on Saturday, August 25th from 10am – 12pm.

Start your Saturday morning naturally calm as I lead you through a 90 minute gentle yoga and meditation practice next to the lavender fields.

After class you can enjoy a glass of Sweet Streams organic lavender lemonade and you will receive a lavender sachet to take home.

$35 for Yoga, Meditation, Lavender Sachet & Lemonade.

All of Sweet Streams Lavender products will be available for sample and sale after class.

You will leave the experience refreshed and rejuvenated with more energy, focus, clarity, self-confidence, awareness, strength and peace.

Sweet Streams Lavender is located at 12233 W. Pawnee, Bucyrus, Kansas

Please Contact Me to reserve your spot today.

Questions?  Email me at sarahucoach@gmail.com or call me at 913-481-4791.

September 20th – 23rd   Celebrate Your Gorgeous Life

My friend & mentor coach, Jennifer Anderson, is celebrating her 20th year as a coach.  To help her celebrate this milestone we are partnering together to host our first weekend retreat in Cascade Locks, Oregon September 20th – 23rd.

Cascade Locks is home of Bridge of the Gods and is located about 40 minutes east of Portland, Oregon in the Columbia River Gorge.

The theme for this retreat is Celebrate Your Gorgeous Life, Your Heart, Your Soul and Your Journey.

The retreat will kick-off Thursday night, September 20th and will have daily retreat activities will lead daily yoga & meditation exercises, Jen will be lead some amazing intuition workshops.  We are partnering together with so many other cool ideas including a hike over Bridge of the Gods and wine tasting at a local Columbia River winery.

We have booked the last 25 rooms at the Best Western Cascade Locks.  Room rates range from $162 – $184 based on room type.  To book your room please call 541-374-8777.

The retreat rate is $497 which includes all your meals, yoga, meditation, hiking, life coaching and retreat activities. 

Please Contact Me to reserve your spot today.

Questions?  Email me at sarahucoach@gmail.com or call me at 913-481-4791.

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6 Ways to Beat the Sunday Night Blues

In theory, the hours between 5pm on Friday and 8am on Monday morning are the most joyful blissful hours of the week.  You walk away from the office and the stress of your work week melts away.

But come on, we all know how challenging it is to truly unplug for the weekend.   With smartphones and laptops, it is hard to truly disconnect unless you have very healthy boundaries with your technology.  Plus, you are trying to jam in as much as you can during the weekend to play catch up from the week before.

The reality is that Sundays are often dominated by feelings of dread, stress & anxiety.  Plus, you may already be feeling behind because you just could not get everything done that you intended to this weekend.

The phenomenon is real.  78% of respondents in a recent international Monster.com poll reported experiencing the “Sunday Night Blues.” And for the lucky Americans 59% said they get it “really bad”

The Sunday Night Blues are created by a combination of realizing weekend fun is coming to an end and anticipating the beginning of five days of pressure, meaning it can strike even those who like their jobs. “Work is now spread out into home life with increasing demands because of email and the ability to work remotely,” says Steven Meyers, professor of psychology at Roosevelt University in Chicago, Ill. “Work has become more of a drain for many people than it was a decade or two ago. There’s more to dread nowadays.”

But a case of the blues doesn’t have to ruin your Sunday. Here are 6 strategies for beating those dreaded Sunday Night Blues.

Have a Sunday Ritual.  Go to church, Take an evening walk with your spouse, neighbor or a friend.  Relax a restorative yoga class.  Enjoy family movie or game night.  Plan Sunday night dinner with friends.  Have something FUN to look forward to on Sunday nights.

Celebrate Your Accomplishments.  Take time to reflect, write and share your WINS for the weekend.  What do you feel most proud of accomplishing?  Getting enough sleep (ideally 8.5 hours or more each night), spending time with your family & friends, unplugging from technology, exercising or doing something just for FUN.

Plan your week ahead.  Take time to be very mindful & intentional about your week.  What are you most looking forward to?  Are you setting realistic expectations for yourself?  Say NO to something.  Don’t over commit.  Allow yourself time to breathe & relax?

Make Healthy Choices.  Exercise on Sunday is a must.  Burn off the anxiety and increase your endorphins.  Take time to plan out meals for the week.  Do you have enough fruits & veggies?  Do you have healthy options if you are on the go?  Yes, that glass of wine might sound like a good idea, but alcohol is a depressant and is going to leave you feeling even lower in the morning.  Is that how you want to start your Monday?

Promote Relaxation Before Bed.  Write in your Gratitude Journal, Read a good book, Enjoy a relaxing bubble bath, Listen to soothing music, Meditate.  Insight Timer has wonderful free guided meditations.  Take time to quiet your mind chatter.

Resist the urge to skip all of the above and power up your laptop to catch up on work emails.  NO, NO, NO!! You may think you are getting ahead but what you are really doing is promoting being workaholic & quickly approaching burn out.  Plus, you are feeding your mind the message “it’s never enough” This habit is an instant energy zapper.  By doing this you are starting Monday morning on empty.

Wouldn’t you feel better to start Monday rested, relaxed and with a FULL tank of ENERGY?

Is there an area you could use some additional support in?

  • Creating Healthy Habits
  • Identifying & Zapping Energy Drains
  • Practicing Extreme Self Care
  • Setting Healthy Boundaries
  • Creating Value Based Goals
  • Being more Mindful & Intentional about your week

If YES please email me at sarahucoach@gmail.com and schedule a complementary 30 minute coaching session today.

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Yoga & Life Coaching Retreat at The Elms

I’m happy to invite you to my Yoga & Life Coaching Retreat at the historic Elms Hotel & Spa in Excelsior Springs, Missouri on Sunday, February 18th.

This exclusive 1-day retreat will include a Yoga, Meditation and Life Coaching workshop led by Coach Sarah on Sunday morning from 10am – 12pm.  Following the workshop, you will be treated to a healthy catered lunch.  You will also have all day access to the Grotto and Fitness Center along with 25% off all Hotel Reservations, Spa and Retail Services.

The intention of this retreat is to relax & unplug and take the best possible care of yourself.

You will leave the retreat feeling Refreshed and Relaxed with more Calm, Joy and Peace.

During your stay at the Elms you will also have access to the Spa at the Elms which is the largest spa in Missouri and features advanced modalities, skilled service providers, and a spa grotto with eucalyptus infused saunas, a hot tub, steam shower, and cold plunge shower for hydrotherapy. All attendees of the retreat will have access to the grotto for the day of their service.  Click Here for a full list of spa services.

Here’s everything included in this amazing 1-day retreat!

9:30am – 10am: Check in at The Elms Carriage House

10am – 12pm Yoga, Meditation & Life Coaching workshop led by Coach Sarah

12pm – 1pm:  Lunch including savory Thai turkey wraps, pear and arugula salad, fresh vegetables with Greek tzatziki, assorted seasonal fruit, infused water, hot tea and iced tea.

Following lunch, you are welcome to relax in the fitness center, grotto or spa.

All Day Access to the Grotto & Fitness Center (9am – 7pm).  Grotto includes Dry Sauna, Steam Sauna, Hot Tub, Steam Shower, Exfoliation Bar, Cold Plunge Shower

25% off all Hotel Reservations, Spa & Retail Services

Your all-day retreat price is $125.  This includes the yoga, meditation, life coaching workshop, catered lunch, and all-day access to the grotto and fitness center.

Please RSVP to Marissa Krems, the Spa Director at The Elms.

Marissa can be reached at either 816-629-2532 or mkrems@elmshotelandspa.com to reserve your place in the retreat.

Any Questions about the Retreat?

Please email me at sarahucoach@gmail.com or call me at 913-481-4791.

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Day 10 Check In

Happy 2018
We are 10 days into the new year and I want to check in with you on your 2018 Resolutions, Goals and Intentions.
Many of us start off the year very driven and motivated.  We are focused on WHAT we want.
I want a to lose 10 pounds
I want to get a new job
I want to find a new relationship
I want to spend less and save more
I want to enjoy my life more
These are all great resolutions, but do you find yourself making the same one year after year and NOTHING changes?
Instead of focusing on the WHAT I want you to focus on the WHO.
Who will you become once you lose 10 pounds?
How will you feel each day when you go to your new job?
Who will become once you meet your ideal partner?
How will you open your heart in this new relationship?
What financial freedom will you create with your new spending habits?
What can you let go of which is holding you back from living your BEST life?
Are you committed to do the work to change your old habits, limiting beliefs and negative thoughts?
What is your action plan going forward?
Who is your accountability partner?
As a coach I am committed to my clients to help them achieve their dreams.  I listen to my clients for what is being said & what isn’t being said.  I ask the hard, powerful questions.  I keep my clients focus, on-track and accountable to their dreams.
Right now I have 4 open spots for new clients.
Are you ready to make your dreams come true in 2018?
Message Me to get started TODAY!
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