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Assorted

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)

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Assorted

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.

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Assorted

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

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Assorted

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 6th (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 23rd – Sunday, Feb 25th (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 19th – Sunday, April 21st (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 19th (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 28th (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 9th (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 21st (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 8th – 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.

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Assorted

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?

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Assorted

What Would You Do If You Weren’t Afraid?

  • sarahucoach
  • October 16, 2023

9 years ago, I was asked one of the most powerful questions of my life.

What would you do If you weren’t afraid?

My answer, I’d quit my corporate job and coach full time.

I remember thinking WOW! Those words actually came out of my mouth. At that point I was preparing to become a coach but at that moment, I realized fear was holding me back.

The next question What you would need to do that?

My response A severance package would be great!

Powerful events unfolded over the next few weeks. I found out Sprint was going through another reduction in force, my team had to cut by 25% and I was eligible for a severance package.

The universe had my back.

Looking back today, 9 years later, I am incredibly grateful for the courage and support I needed to make the leap from my corporate job to start my new venture to become the Life & Career coach I am today.

Fear continues to show up in my life.

Now, I have more confidence to face my fears. To not let my fears hold me back.

I coach my clients to face your fears to be empowered to live your best life and do your ideal work.

Today, I’d like each of you to take a few minutes to check in on one of your fears.

Fear of the unknown.

Fear of failure.

Fear of rejection.

Fear of change.

Fear of loss.

How is this fear supporting you?

What would it take to let it go?

Who would you become if you let go of your fear?

Are you ready to take ACTION?

I’m here to be your coach and accountability partner.

Message Me at sarahucoach@gmail.com to get started today.

I look forward to busting through your fears with you.

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Assorted

Where Do You See Yourself a Year from Today?

  • sarahucoach
  • October 11, 2023

Today, I invite you to take a moment and close your eyes.

Take a few deep breaths and visualize a year from today.

How do you want your life to look?

Who is in your life?

Think about your relationships.

How do you feel in your relationships?

Happy, Connected, Loved

Think about your home environment.

How do you feel in your home?

Calm, Peaceful, Relaxed

Think about your Health.

How do you feel about your physical body?

Fit, Strong, Powerful, Rested

Think about your Career.

How do you feel about your work?

Meaningful, Focused, Accomplished

Now, Think about your life, TODAY.

How do you feel when you wake up?

Inspired, Energized, Motivated, Awakened

How do you feel each night when you lay your head on your pillow?

Grateful, Soothed, Appreciated, Restful

Is there a feeling you want to change?

What Circumstance or Situation you want to change in your life?

Your Job

Your Home Environment

Your Health

Your Relationships

Today is the day YOU can hit the reset button on your life.

What changes do you want to make?

I’m here to help you make the changes to your life and career to attract more of what and HOW you want to feel every day.

Please message me sarahucoach@gmail.com.

What I want for you is to actively live your best life and do your ideal work.

What change do you want to make today?

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Success Story

Radiant Abundant Confident

  • sarahucoach
  • June 9, 2023
Today I want to share with you a story of Radiance, Abundance, Confidence and Success.
Meet Erin, a finance professional from Kansas City.
The coach/client relationship is confidential, and Erin is open to share her story with you. My hope is that you will see yourself in her 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 knew I was ready for a career change but wasn’t sure where to even begin. I had worked with Sarah in the past and she successfully helped me land my current role. I knew she’d help me do the same with a new opportunity. She was the first person I called.
What are the tangible results of your coaching experience?
Sarah helped give me a confidence boost when I needed it most. She coached me on interviewing and negotiating. She asked me thought provoking questions to help me identify my unique skills and abilities and to articulate my story and worth. Which all led to an opportunity with a 30%+ increase in base payand 40%+ increase in total compensation.
What are the intangible results of your coaching experience?
I have shed so much negative emotion and opened myself up to new opportunities and abundance. This has led to an overall increase in my mental and physical health which has had a direct impact on my family and close relationships.
What are Sarah’s strengths as a coach?
Sarah has the amazing ability to ask really hard questions while still being so very kind,genuine and caring. She won’t let you get away with a BS answer either! She listens so well and helps guide you on your journey.
What was memorable or meaningful about your coaching experience? Would you change anything?
My coaching experience transpired over 9 months. Sarah was with me every step and encouraged me all the way. She held me accountable and coached me on decisions throughout the process. I even turned down an offer that wasn’t a good fit and her coaching helped me see that and gave me the confidence to walk away knowing there was something better out there for me. I don’t know that I would have realized that on my own.
Do you feel your coaching dollars were worth it? Why or Why Not?
My coaching dollars were well worth it! It was an investment and making it held me accountable. Every time I interviewed, and someone commented on my resume I felt so confident knowing that Sarah had helped me professionally revive it! I felt proud! And I firmly believe it helped me secure the position and pay I was seeking.
Why do you think coaching works?
Coaching for me gives me the confidence to move forward towards a goal no matter how hard it may seem. When we’re in a position of looking for a new career path, we can feel deflated, burnt out and unworthy. Sarah is the perfect person to step in and help you rediscover your worth, get really clear on what you want and help you create a plan to get there. She doesn’t give up until the work is done! I would use Sarah over and over again!
Thank you, Erin! When she called me this week to share the amazing news, I could feel her energy radiating through the phone.
Are you ready to make the change you want?
Message mesarahucoach@gmail.comto get started today.
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Success Story

Career Coaching Success Story

  • sarahucoach
  • May 19, 2023
Another incredible testimonial:
What prompted you to hire Sarah to be your coach?
Sarah has shown success in this area, and she and I connected with similar values.

What are the tangible results of your coaching experience?

To stay focused and to have patience.  To give myself some grace as I navigated this space.

What are the intangible results of your coaching experience?

It is hard to say what intangible efforts resulted in finding work, but consistency is the most critical intangible word that comes to mind.

What are Sarah’s strengths as a coach?

Positive energy, honesty, great listener, and homework that helped me stay the course.

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

I might have waited a little longer to hire Sarah so that I would have had a less emotional reaction to losing my job. I went into fight or flight mode and was still in shock about losing my job.  I wasn’t my best self.  Sarah recognized this and said it was ok to breathe and take a moment.

Do you feel your coaching dollars were worth it? Why or Why Not?
Yes, because it was hard for me to get out of my own head and Sarah helped with calming the storm and refocusing.  Plus, having a person that I could relate to helped a lot.  Not all coaches have the best interests of the person in mind.  She let me decide on what was the best options based on my personal situation.
Why do you think coaching works?
Coaching works because it helps to have a different perspective and to have help setting work goals and future self-goals.  It is not all about getting the job but about getting your mind and body healthy and ready to do the work.  Sarah helped me see that it is an entire picture, not just about the next job. She encouraged me to think bigger and not settle.
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Assorted

Are you a Hollow Chocolate Bunny or a Whole Chocolate Bunny?

  • sarahucoach
  • April 17, 2023

 

Tis the season for chocolate bunnies. This past weekend chocolate bunnies were showing up everywhere. On store shelves, in Easter baskets, even in hot chocolate.
Chocolate bunnies may all look the same from the outside, but after further inspection you begin to realize not all bunnies are the same. Some are hollow and some are whole.
The hollow bunny may look very happy, and all put together, but in reality, they are just a fragile hollow shell. Ready to crack at any moment. Quick to meltdown as soon as they are put in a hot situation.
The whole bunny also looks happy but when you pick it up, you can feel they are solid. You know the whole bunny is more satisfying as it will last longer and be more fulfilling.
Chocolate bunnies are a lot like us. Some of us are going through life with this outer perfect looking shell but can crack or meltdown at the any moment while others are filled up from the inside out feeling healthy, happy and whole.
My question to you
Are you a Hollow Chocolate Bunny or a Whole Chocolate Bunny?
You might feel like a Hollow Chocolate Bunny if you
  • Crack at any moment
  • Meltdown quickly
  • Walk around with a hard shell
  • Feel empty inside
You might feel like a Whole Chocolate Bunny if you are
  • Solid
  • Grounded
  • Satisfied
  • Fulfilled
What can you do to shift from a Hollow Bunny to a Whole Chocolate Bunny?
  • 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
How can you make that shift from Hollow to Whole?
Join me on an upcoming Namaste All Day Retreat
Saturday, April 29th at Bourgmont Winery in Bucyrus, Kansas from 11am – 4pm. for a Namaste All Day Retreat
You will enjoy a day with gentle flow yoga, guided & silent meditation, a healthy lunch, heart opening meditations, time to journal and discuss reflection questions with like-minded individuals. We will close the day with a private wine tasting.
You will leave feeling
  • Healthy
  • Whole
  • Nourished
  • Energized
Doesn’t that sound amazing.
Your Namaste All Day Retreat payment of $158 can be made via Venmo @Sarah-Uchytil or PayPal at sarahucoach@gmail.com
Questions? Please message me sarahucoach@gmail.com or 913-481-4791.
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