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What Do You Really Want in 2019?

Happy New Year!  Welcome to 2019!

I love January 1st.  It is a clean slate for the year ahead.

If you could do ANYTHING this year, what would it be?

Dream BIG.  The sky is the limit

I recently read a quote which said Goals are Dreams with Work Boots On.

What is one DREAM you want to turn into a GOAL?

Who will you become once you accomplish this GOAL?

How will you get there?

What support do you need to make this DREAM come true?

I have space to work with 4 new clients in January.

Message Me if you are ready to turn your DREAMS into your REALITY.

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Food for your Thought

3 Ways to Bring in 2019

As the sun sets on 2018, now is the time to think about how you will bring in 2019.

Is there something you want to release before you start 2019?

Who or What is not coming with you as you cross over into 2019?

Here are 2 great reminders from my Winter Solstice email.

  1. Reflect, Release and Let Go.Write down everything you want to release in your life. Bad habits, negative thoughts, toxic relationships. What is really draining your energy?

Write it on a piece of paper and make a fire in your fireplace if you have one. If not take your piece of paper outside and light it on fire.  Watch the paper burn as you release what is no longer serving your highest good.

  1. Open up your windows, quickly dust and sweep your house.This ritual is extremely helpful in releasing old, negative or stale energy in your home.

Remember each New Year is a clean slate.

What do you really want to create in the new year?

What If you could do ANYTHING?  What would it be?

Who will you become once you accomplish this GOAL?

How will you get there?

What support do you need to get there?

I am so grateful I made the decision on January 1, 2007 to invest in myself to hire my 1st coach.  At the time I had no idea the significance of my investment.  All the the lessons learned, shifts and changes I made in my personal and professional life.

Now, as I begin my 5th year as a Life & Career Coach I’d like to share my 3 personal favorite ways to Bring in the New Year!

3 Ways to Bring in 2019

  1. Choose 3 Words for 2019.

Which words will guide you and inspire you to create what you want in 2019?

What do you want more of in your life in the new year?

Here are some words of inspiration to get you started.

Awareness                            Action                         Abundance

Believe                                  Build                           Balance

Communication                     Connect                     Compassion

Creativity                               Courage                    Clarity

Gratitude                               Grow                          Grace

Faith                                      Fun                            Forgiveness

Humor                                   Health                        Healing

Inspiration                             Harmony                    Honesty

Light                                      Love                           Listen

Peace                                   Persistence                 Patience

Purpose                                Passion                       Presence

Release                                Restore                       Reflect

Strength                                Stretch                        Show Up

Trust                                     Thrive                          Transformation

 

  1. Start, Stop, Keep.  Take time to reflect on your habits.

What do you want to START doing in 2019?

What do you want to STOP doing in 2019?

What do you want to KEEP doing in 2019?

Would you like your personalized Start, Stop, Keep worksheet?  Ask Me and I will email it to you.

 

  1. Create Your 2019 Vision Board

Creating a vision board is one of the most valuable visualization tools available to you. This powerful tool is a tangible representation of where you are and where you want to go. It represents your dreams, your goals and your ideal life. Your mind responds strongly to the visual stimulation-by representing your goals with pictures, words and images. You will actually strengthen and stimulate your emotions. The saying “A picture is worth a thousand words” certainly holds true here.

Message Me to receive your step by step plan on how to create your vision board.

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Cascade Locks
Retreats

Oregon Retreat – Celebrate Your Gorgeous Life in Cascade Locks Sept 20th – 23rd

September 20th to 23rd  Celebrate Your Gorgeous Life

Join my mentor coach, Jennifer Anderson, and I as we co-host and lead 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 including hiking, yoga, meditation, intuitive life coaching exercises and wine tasting local wines from the Columbia River Gorge.

We are staying at the Best Western Cascade Locks with room rates range from $162 – $184. Please call 541-374-8777 to book your room today.  Only 6 spots left.

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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Retreats

Lavender Yoga at Sweet Streams Lavender Farm

August 25th  Lavender Yoga at Sweet Streams Lavender Farm

Join me 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 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.

To RSVP please email me at sarahucoach@gmail.com or call me at 913-481-4791.

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Retreats

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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Retreats

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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Retreats

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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Retreats

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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Retreats

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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Food for your Thought

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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