Blog - Page 9 of 13 - Sarah U Coach

What Would You Do If You Weren’t Afraid – 3 Years Later

sarahucoach
December 19, 2017

Three years ago, today was my last day at Sprint. I packed up my desk, emptied my email, turned in my Sprint laptop & my Sprint badge and say good-bye to the professional life & career I’d known for the past 18 years. It was a very emotional day for me.

I knew it was my choice. I raised my hand to take the voluntary severance package to leave my corporate job as a Pricing Manager and venture out on my own. It was my choice to go all in and make my coaching business THRIVE.

I had a solid foundation to build my coaching business including my coaching training, my coaching certification, a solid business plan, my website, my newsletter, my content and my first few clients. Even with all of that I was very scared to enter the unknown. What if I didn’t make it? What if I failed? What if I wasn’t a success?

The past three years have not been easy. There have been several times I wanted to quit, I wanted to have my steady pay-check again, and I wanted to go back to the known vs. the unknown.

I knew I could go back. Knowing that was very comforting but I knew it wasn’t an option I wanted to explore.

I knew I’d be going back to the known but then I started getting comfortable with the unknown. I started exploring and experimenting what worked for me.

What do I REALLY like?

Who are my ideal clients?

Who makes me be my BEST self?

How can I really THRIVE?

Even with this exploring, there were many days I said, “What the **** am I doing? (insert any four letter word because I’ve used them all)

Each time I stumbled or hit a road block I changed my energy. I went to a yoga class. I took my dog Molly for a walk. I phoned a friend. I got a pep talk from one of my favorite cheerleaders. I scheduled a session with my mentor coach. I asked for help. I took ACTION to move forward!

As my energy changed. I let go of my negative thoughts like……………………

This is never going to work.

What in the world am I thinking?

This is a lot freaking harder than I ever imagined.

When I released my negative thoughts, I created more room for OPPORTUNITIES to flow in. I started receiving messages like………………………………………………….

Have you ever thought about becoming a certified yoga instructor?

Would you like to be a leader in the Kansas City Lean In Circle?

Have you ever considered becoming a part-time career transition coach?

Can you please help me with my resume?

I’m thinking about starting my own business can you review my business plan?

Can you please help me create my Vision Board?

Can you please help me prepare to interview for my dream job?

Can you be a guest speaker at my professional development day?

Would you like to lead a yoga, meditation & life coaching retreat?

Would you like to teach a yoga class at my lavender farm?

Can you please help me create a powerful personal brand?

Would you like me to introduce you to more opportunities?

How can I help you?

Over the past 3 years I’ve been asked each of these questions. By saying YES and asking for what I REALLY want I’ve been able to ATTRACT more of what I REALLY want. Somethings I never even knew were options. Like teaching yoga at a lavender farm.

If you would have told me 3 years ago, I’d be a Professional Certified Coach (PCC) in the International Coaching Federation and in 3 years I could make a positive impact in over 200 peoples lives I would have said “No way! How is that possible?”

If you would have told me that I’d be a certified yoga instructor and I’d be leading yoga, meditation and life coaching retreats at spas across the US, I would have said “You are crazy. No freaking way!”

I’m very proud to say YES, this has all happened. I’m actively creating the life & career I really want. I’m most grateful for my wonderful amazing clients who continue to inspire me to be my best coach I can be and to my family & friends for being the most awesome cheerleaders by motivating and empowering me to be my best self.

I’m so grateful I was asked the question What Would You Do If You Weren’t Afraid and I answered, “I’d leave my corporate job and coach full time.”

Now I ask you……….What Would YOU Do If You Weren’t Afraid?

What BIG BOLD changes would you make?

Where do you see yourself in 1 year, 3 years, 5 years?

What is holding you back?

Are you ready to let go of your FEAR?

Are you ready to take ACTION?

What do you want to celebrate on December 19, 2018?

How do you plan to get there?

I’m here to be your experienced guide. If you are ready to make BIG BOLD changes in 2018 contact me to set up your 1st strategy session.

Retreats

3 Secrets to a Stress Less Holiday Season

sarahucoach
November 9, 2017

I’m thrilled to invite you to my 3 Secrets to a Stress Less Holiday Season Retreat at the historic Elms Hotel & Spa in Excelsior Springs, Missouri on Sunday, December 3rd.

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 Spa and Retail Services.

The intention of this retreat is to relax & unplug. Let go of your holiday stress.

During the workshop, you will focus on developing your yoga and meditation practice along with learning the 3 Secrets to a Stress Less Holiday Season.

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

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 Ballroom

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

12pm – 1pm: Lunch including black eyed pea hummus, sliced veggies, pita break, variety of wraps, arugula, pear & walnut salad, tea & infused water

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 Spa & Retail Services

Your all-day retreat price is $90. 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 3 Secrets to a Stress Less Holiday Season Retreat.

Any Questions about the Retreat?

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

Food for your Thought

5 Steps to Create Your Vacuum of Abundance

sarahucoach
August 17, 2017

5 Steps to Create Your Vacuum of Abundance

1. Get really clear on your WHY

Why do you do what you do?

What makes you jump out of bed in the morning?

Having a clear Purpose and Vision is so powerful. It also helps to get really clear on your Strengths, Needs, Values and Goals. Having this awareness provides a solid foundation for you to build upon. Just like the foundation in your home. If there are cracks in your foundation your home will become unbalanced and more significant problems will start to happen.

One very powerful tool to help you get clear on your WHY is to Create a Vision Board. Having a daily visual reminder of your Strengths, Needs, Values and Goals will keep you on track and focused to creating the life you really want.

Want to learn more about creating your own Vision Board? Ask Me

2. Be Intentional

How do you spend your Time?

How do you spend your Energy?

Is your Time & Energy aligned with your Purpose and Vision?

If not, what shifts do you need to make in your daily, weekly, monthly habits?

3. Let Go of Your Energy Drains

Releasing your energy drains can be very difficult. Especially when you may not even realize something or someone is draining your energy because you have been putting up with it for so long.

You may be in a role which is in alignment with your Strengths and your Passion but the environment which you are in could be sucking the life out of you.

Perhaps you work with extremely negative or toxic co-workers or customers.

Perhaps the company’s policies or philosophies make you compromise your integrity.

This goes back to being clear on your Strength, Needs, Values and Goals.

If you are compromising a value which is part of your core foundation of WHO you are – You need to leave the job, relationship, environment. Need help? Ask Me

4. Surround Yourself with Like Minded People

Who are your people?

Who makes you feel really good about yourself?

Who cheers to you to ATTRACT more abundance?

How much time do you spend with them?

What opportunities are available for you to get MORE of WHAT and WHO you really want?

5. Take the Best Possible Care of Yourself

If you don’t put your oxygen mask on first how can you physically breathe and take care of anyone else in your life.

What is your current Self Care routine?

How do you take the Best Care of yourself each day, week, month, year?

Retreats

Extreme Self Care Retreat at the Elms Hotel & Spa, July 14-16, 2017

sarahucoach
May 24, 2017

I’m thrilled to invite you to my 1st Extreme Self Care Retreat at the historic Elms Hotel & Spa in Excelsior Springs, Missouri July 14th – 16th.

This exclusive weekend retreat will include a daily Yoga, Meditation and Life Coaching workshop lead by Coach Sarah both Saturday and Sunday morning from 9am – 11am.

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 creating your own personalized daily, weekly, monthly and annual Extreme Self Care plan.

You will leave the weekend Refreshed and Rejuvenated with more Energy, Focus, Clarity, Self-Confidence, Awareness, Strength 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. Only guests with spa services have access to the grotto for the day of their service. Click Here for a full list of spa services.

Your Extreme Self Care Experience

I’ve partnered with the Elms to create 2 retreat packages for you to choose from:

Option 1: The Ultimate Extreme Self Care Retreat

Two-night stay at the Elms, Friday night July 14th and Saturday night July 15th.

Discounted room rate $179 per night.

Saturday & Sunday morning Yoga, Meditation & Life Coaching workshops lead by Coach Sarah. $100 for both days.

10% off all Spa services.

Option 2: The Fabulous Self Care Retreat

One night stay at the Elms, Friday night July 14th.

Discounted room rate $179 per night.

Saturday morning Yoga, Meditation and Life Coaching workshop lead by Coach Sarah.

$60 for Saturday only.

10% off all Spa services.

Reserve Your Spot Today

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 $179 group 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.

To book your spot in the Yoga, Meditation and Life Coaching Workshop click on the below PayPal link

$100 for Saturday & Sunday

$60 for Saturday only

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.

Retreats

Self Care Sunday, February 26th 1-5pm

sarahucoach
February 12, 2017

When was the last time you gave yourself an afternoon to focus on YOU?

Are you interested in learning how to take the best care of your heart?

Do you want to learn how to match your inner beauty with your outer beauty?

Have you tried meditation but never quiet got it or understood the powerful benefits?

Are you tired of mindless eating?

Are you ready to develop your own personal Extreme Self Care plan?

You are invited to join our team of Self Care experts on Sunday, February 26th from 1-5pm for an afternoon of education, awareness and FUN. Click HERE to reserve your spot today.

This fabulous afternoon will take place at Prairie Village’s newest event space Posh Party Kansas City located at 4600 W. 89th Street.

The afternoon will flow like this.

1-1:30pm Welcome & Social time

1:30pm Women’s Heart Health – Jeanie Kaeberle

2pm Matching Your Inner Beauty with your Outer Beauty – Becky Niemeier

2-2:15pm Break

2:15pm Meditation & Mindfulness – Tracy Ochester

2:45pm Mindful Based Eating Solutions – Lynn Rossy

3:15pm Creating Your Extreme Self Care Plan – Sarah Uchytil

3:45pm Drawing for Raffle Prizes

4:00pm Social time & opportunity to meet with Self Care experts 1×1

You can enjoy all of this along with heart healthy appetizers, coffee, tea and water for your ticket price of $25. Cash bar will also be available.

Space is limited to the first 100 attendees. We anticipate this event to sell out.

To reserve your spot – Click Here to Buy Your Ticket TODAY

Meet the Self Care Experts

Jeanie Kaeberle, APRN, Health and Wellness Advocate

Jeanie has worked in healthcare for 24 years. She received her BSN from the University of Kansas and a Master of Science in Nursing from Walden University.

In her professional life she works as a Nurse Practitioner in Intensive Care. Her experiences of taking care of patients at their worst motivates her to help teach and encourage others to understand the importance of prevention and wellness.

Throughout her career, Jeanie has had the opportunity to teach and educate at the community, hospital and academic levels. She has taught classes for the American Heart Association and remains certified as an Advanced Cardiac Life Support provider. Her current passion away from the bedside is helping other women to understand their risk and impact of cardiovascular disease related to two major preventable health events: Heart Attack and Stroke.

Her passion for these areas has grown from her own familial and personal experiences. Her presentation will focus no only on the importance of cardiovascular health for women, but also understanding ways to help reduce risk and improve one’s general health and promote lifelong wellness.

Becky Niemeier, Mentor, Motivator & Coach for Mary Kay cosmetics

Prior to Mary Kay, Becky spent 10 years in the corporate world in accounting and finance and 6 years as a high school business teacher. She has her B.S. in Accounting and Masters in Education.

Becky has been a Sales Director with Mary Kay since July 2009 and has been working full-time with Mary Kay since June 2011. She leads a team of 60 women, earned 2 cars with Mary Kay and received her first diamond ring in July 2016!

Her burning desire is to empower and motivate women to discover their strength, faith and passion through mentoring, coaching and encouragement.

Tracy Ochester, PsyD is a psychologist, Qualified Mindfulness-Based Cognitive Therapy (MBCT) Teacher, and Registered Yoga Teacher (RYT-200).

She has an independent psychology practice in Leawood, KS and a mindfulness coaching practice in KCMO. She teaches mindfulness meditation, mindful self-compassion, and mindful yoga in the community.

As a dedicated ashtanga yoga practitioner and daily meditator, mindfulness practices are an important part of her personal life and she understands the importance of the mind-body connection. Compassion is the common thread that binds Dr. Ochester’s personal and professional practice, believing that we are best able to alleviate the suffering of others when we attend to our own.

Lynn Rossy, Ph.D. is a health psychologist specializing in mindfulness-based interventions.

She developed a ten-week Eat for Life class that teaches people to eat mindfully and intuitively, love their bodies, and find deeper meaning in their lives. A study on the program was published in the American Journal of Health Promotion in 2014. Results indicate that participants significantly increased intuitive eating and body appreciation and decreased disordered eating (primarily binge eating) in comparison to a wait list control group. Increases in the skill of mindfulness predicted the other positive changes. She wrote The Mindfulness-Based Eating Solution (published by New Harbinger in 2016) in order to offer the scientifically-validated practices in Eat for Life to a wider audience.

Lynn is a long-time practitioner of mindfulness meditation and yoga. She is a Community Dharma Leader (training through Spirit Rock Meditation Center), Mindfulness-Based Stress Reduction Teacher, and Kripalu Yoga Teacher. She is on the Board of Directors for The Center for Mindful Eating-an international non-profit organization training professionals in the field of mindful eating. She is a member of Les Dames d”Escoffier International, an organization of professional women with high achievement in the fields of food, fine beverage and hospitality.

She tastes mindfulness in her own life by meditating daily, doing yoga poses whenever possible (even in the grocery store), playing Qigong, taking long walks and biking on the Katy Trail, playing the piano, singing, seeking out delicious food experiences, watching documentary films, and breaking out in spontaneous dance and laughter at any moment.

Sarah Uchytil, PCC, Life & Career Coach, Connector and Change Maker.

Sarah works with high energy women who are ready to make BIG BOLD changes. She sparks innovation with creative ideas by listening to her clients on what is said and isn’t said. Sarah connects women with vivacious energy to who elevate each other to SUCCESS.

Sarah loves to inspire groups of women who are committed to their personal and professional development and growth.

She works with individuals on topics including personal development, extreme self care, leadership skills, resume creation, interview skills and networking strategies.

Sarah spent the first 18 years of her career in various Accounting, Finance and Business Consulting roles in corporate America. In 2007, she hired a coach to help her achieve a better work-life balance. Through coaching, she learned how to remove the energy drains from her life and focus on what she really wanted.

In 2011, she launched her own coaching business Sarah U Coach. Today, she is a Professional Certified Coach (PCC) through the International Coaching Federation (ICF)

Are You Ready for Self Care Sunday?

Click HERE and Buy Your Ticket today.

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

Food for your Thought

Create Your 2016 BEST List

sarahucoach
December 29, 2016

2016 has been a year of ups and downs, joys and sorrows, change and uncertainty.

I’ve seen and heard a lot of negativity on social media and the news, especially this week.

One way I’ve shifted my energy is listening to some of my favorite musicians from the 80’s & 90’s. Prince, George Michael, Duran Duran (Simon LeBon is still with us).

I felt transported back to time which was Happy, Fun and Care Free.

I started thinking about all the happy & fun times I’ve had this past year including going to the Duran Duran concert, watching the Chicago Cubs win their 1st World Series in 108 years, traveling to Encinitas, California for my mediation retreat, going to the Iowa State Fair with my family, winning the dirndl competition at Oktoberfest, exploring the city of Prague and completing my holiday Extreme Self Care Challenge.

Once I got into my happy place I also started reflecting on everything that I’ve accomplished in 2016 including receiving my Professional Coaching Certification along with coaching over 60 clients on topics including creating the next chapter of their career, leaving toxic environments to do work they actually enjoy, growing an existing business, starting a new business from just an idea to making it a reality, building confidence to ask for a raise and promotion and so much more.

Today I invite you to join me on Creating Your Best of 2016. Take a few moments, listen to your favorite music and reflect back on 2016.

What are YOUR BEST experiences of 2016?

What stands out for you?

How did you GROW?

Who have you become during this past year?

Here is the list I’ve created. Click My Best of 2016 to download & print your copy.

Please feel free to add to the list to capture all of your Best of 2016!

My 2016 BEST LIST

My Best Concert

My Best Sporting Event

My Best Cultural Event

My Best New Restaurant

My Best New Recipe

My Best Book I Read

My Best ME Day (Self Care)

My Best New Healthy Habit

My Best Day with my Family

My Best Day with my Friends

My Best Bucket List item

My Best Adventure

My Best Vacation

My Best Volunteer experience

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 Professional Development

My Best Professional Accomplishment

My Best Personal Accomplishment

My Best Way I Expressed Gratitude

My Best Way I Expressed Appreciation

What Do You Want for 2017?

Do you like what you see on your Best of 2016 list?

What do you want MORE of?

What do you want LESS of?

Are you ready to KICK START 2017?

Are you tired of just surviving or are you ready to THRIVE?

Starting in January I’m offering 2 amazing ways to start 2017 strong.

KICK START is an 8 week individual coaching program which we will meet weekly for eight 40 minute phone coaching sessions to Kick Start your New Year off right!

THRIVE is an annual success club which we will meet virtually as a group once a month for the next 12 months to stay focused and accountable for your 3 individual THRIVE Goals. Professional, Personal and FUN.

Enrollment is open in both KICK START and THRIVE

Wishing you a very Happy New Year!

Sarah

Business

Are You Ready to THRIVE?

sarahucoach
December 28, 2016

Which path will you take in 2017?

Survive or THRIVE?

I’m excited to announce the launch of my new group THRIVE – an annual success club. Starting the week of January 16, 2017 we will meet virtually once a month every month for the next 12 months.

With THRIVE I’m looking for Positive, Energetic, Inspiring women who:

Commit to their Goals
Contribute to the Group
Keep conversations Confidential
Celebrate Your Success
Cheer each other on

As a THRIVE Success Club Member You Will Create 3 Goals:

Professional
Personal
FUN

Ideas for Professional Goals could be:

I want to get a new JOB
I want to ask for a RAISE
I want to complete a training or certification

Ideas for Personal Goals could be:

I want to run my first 5K, half-marathon, full-marathon
I want to switch to and stick with healthy eating habits
I want to incorporate yoga/ meditation into my daily/weekly Extreme Self-Care practice

Ideas for Just for FUN goals could be:

I want to learn to play a musical instrument
I want to learn to speak a foreign language
I want to achieve X Bucket List Item

Whatever YOUR goals are THRIVE is here to support YOU!

With this virtual supportive community of accountability we will meet once a month every month for the next 12 months starting in January.

Benefits of THRIVE:

Monthly Accountability on your Goals: It’s so easy to write down all of your Goals on January 1st but with THRIVE you will have myself and others supporting you and cheering you on each month to achieve your Goals
Meaningful Facilitated Discussion: Each month I will check in your THRIVE Goals, Celebrate WINS, Discuss Road Blocks, Uncover Opportunities & Create Action Plans for forward movement
Extra Oomph: In addition to creating our goals we will be reading 4 books (one per quarter) & discussing them during our monthly calls. The books are:
- Thrive by Arianna Huffington
- Creating Your Best Life by Caroline Adams Miller & Dr. Michael Frisch
- What Happy Women Know by Dr. Dan Baker
- Presence by Amy Cuddy
Growth through Connecting with other women who share a common vision of personal and professional growth
Safe confidential space to focus on YOU and what YOU really want
Private Facebook Page to CELEBRATE weekly success

Monthly THRIVE Meetings:

We will meet for 1 hour the 2nd week of every month starting the week of January 16^th.
All meetings will be virtual (the conference call number will be provided in your Welcome Packet)
There will be 5 different virtual meeting options each month. I’d like you to select which day/time will work best for you but I understand the need for flexibility therefore you have the option to dial into ANY of the scheduled meetings each month.
Small group sessions between 6 women in each success club to allow you to Learn from each other, Encourage each other and Inspire each other

THRIVE Membership:

$365 annual membership
$1 per day because aren’t YOU worth investing in your personal & professional development!

ARE YOU READY TO THRIVE?

To JOIN simply email me at sarahucoach@gmail.com and I will reserve your spot.

You will then receive an invoice to pay your annual THRIVE membership of $365. Payment can me made via PayPal, Credit Card or Check.

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

Space is limited to the first 30 ladies who RSVP. Reserve your spot TODAY!

Business

How Do You Like to Be Appreciated at Work?

sarahucoach
December 11, 2016

Deck the halls with boughs of holly, Fa la la la la la la la!

‘Tis the season to be jolly, Fa la la la la la la la!

One of my favorite holiday movies is Christmas Vacation. There are so many hilarious scenes in this movie from the Griswold family driving out to the country to chop down their Christmas tree. to Clark checking all the outside Christmas lights on his house, to the arrival of Cousin Eddie and family in their RV.

My favorite scene is when Clark W. Griswold finally receives his long awaited Christmas bonus. He is so excited when the messenger comes to his door on Christmas Eve with an envelope. Clark anticipates it is his bonus check as he had received in the past but is shocked to find out instead it is a 1 Year Membership to the Jelly of the Month Club.

Clark worked so hard all year. He anticipated a cash bonus. He even put a down payment on installing a pool at his home.

This is definitely a message about Workplace Appreciation gone WRONG.

December is a wonderful month to Show Appreciation and Be Appreciated, but everyone does not give or receive Appreciation in the same way.

I’m incorporating the lessons from The 5 Languages of Appreciation in the Workplace by Gary Chapman and Paul White in today’s newsletter.

Today I’d like you to think about How You Like to Be Appreciated at Work

On a scale of 1 – 10, how appreciated do you feel by your immediate supervisor?

On a scale of 1-10, how appreciated do you feel by each of your coworkers?

When you feel discouraged at work, what actions by others encourage you?

When you want to communicate appreciation to your colleagues, how do you typically do so?

How well do you believe you and your coworkers know how to express appreciation to one another?

Do you appreciate Words of Affirmation?

Do you strive for Quality Time?

Do you appreciate Acts of Service?

Do you enjoy receiving Tangible Gifts?

Knowing your Appreciation Language as well as your coworkers Appreciation Language will lead to so many positive benefits including:

Reduction in employee turnover
Improved attendance and productivity
Greater customer satisfaction
More positive relationships between supervisors, staff and peers
An overall increased positive outlook on corporate culture and work environment

If you are interested in learning more about Motivating by Appreciation, simply email at sarahucoach@gmail.com.

What I want for YOU is to know your Appreciation Language incorporate it into your Workplace.

Business

Enter to WIN $500 in FREE Coaching

sarahucoach
December 1, 2016

Happy December 1. Today is a new month and the last month of 2016. December is a month of transition. Reflecting back on the past year, celebrating accomplishments along with identifying opportunities for growth in the new year. With every transition also comes a Fresh Start.

Today I’d like for you to take a few moments and reflect on the following questions.

On a scale of 1 – 10 how excited are you on your accomplishments for 2016?

What went well?

What could have gone better?

What did you intend to do but didn’t get done?

What got in your way of achieving your goal or making that change?

How would you feel when you no longer had to deal with “X” whatever is getting in your way of achieving your goal or making that change?

If I could give you a magic wand and we could fast forward to December 31, 2017 what would your life & career look like?

Would you be in the same job?

Would you be in the same environment?

Would you be in the same financial position?

Would you be in the same relationship?

Would you be in the same routine?

**************************ENTER TO WIN $500 in FREE COACHING*************************

I believe so strongly in helping you accomplish your goals and making the changes YOU really want I am raffling off a FREE coaching package. 3 – 50 minute strategy sessions (a $500 value) to one lucky winner.

All you need to do is send me 3 sentences on how you want your life and career to look like at the end of 2017.

Please submit your confidential response to me by 12pm NOON tomorrow, Friday, December 2nd.

I will enter all submissions in the raffle for the 3 – 50 minute strategy sessions.

The ideal schedule will be to meet once in December to close out 2016. We will celebrate your accomplishments and identify opportunities. We will then meet twice in January to develop your strategy for 2017 and kick start you into action.

Simply reply to this email or email at sarahucoach@gmail.com.

What I want for YOU is to make the CHANGE you really want in 2017!

Business

2016 Extreme Self Care Challenge

sarahucoach
November 9, 2016

Now more than ever it’s important to give yourself permission to practice Extreme Self Care which is why I created the 2016 Extreme Self Care Challenge. What I want for you is to create your own personal Extreme Goal which will keep you healthy, happy and energized during the holiday season.

What is the best possible way you can take care of yourself for the next 7 weeks?

The holidays can be the happiest time of year, but they can also be the most challenging time of year with year-end deadlines, holiday shopping, traveling, parties, too much food & drinks, and bah humbug people.

By having an Extreme Self Care Goal along with a Daily, Weekly and Monthly Action Plan YOU can take the best possible care of yourself this holiday season!

Step 1: Create Your Extreme Self Care Goal

What do YOU really want to achieve by December 31st?

How do YOU want to feel during this holiday season?

Who will YOU be on January 1st once you reach this goal?

Some ideas for Extreme Self Care Goals are:

Walk 500,000 steps by December 31st (10,000 steps each day)
Weekly self care treatments (Massage, facial, manicure, pedicure)
Practice yoga 30 times (3-4 classes a week)
Dedicate 5 hours each week to your spiritual practice (prayer, mediation)
Take all of your remaining vacation days
Remove the word “SHOULD” from your vocabulary

Step 2: Develop Your Daily, Weekly and Monthly Self Care Plan

Its fantastic to have one EXTREME Goal which you want to reach. Its equally important to develop daily, weekly and monthly healthy habits to support your overarching EXTREME Self Care Goal.

Here are some ideas to get you started:

Set an Intention each day
Take 15-20 minutes to plan your day so your day doesn’t plan you
Start each day with a note of Gratitude
Drink plenty of water
Take your vitamins
Eat colorful fruits & veggies – 2 different colors at each meal
Remove / reduce caffeine – no caffeine after 1pm
Allow yourself 20 minutes to power down before bed – no technology
Sleep 7-9 hours of restful sleep

Download Your Extreme Self Care Challenge Worksheet

Step 3: Get the Support You Need to Achieve Your EXTREME Self Care Goal

It’s great to write down your Extreme Self Care Goal today but you will also have the support of myself and others cheering you on as you reach your goals.

I believe so much in the importance of Extreme Self Care I will be hosting 4 FREE Accountability sessions to keep you motivated, on track and accountable.

Tuesday, November 15th at 7pm CST

Wednesday, November 16th at 12pm CST

Monday, December 12th at 12pm CST

Tuesday, December 13th at 7pm CST

All sessions will be virtual. Please RSVP to the session you’d like to attend and I will send you the dial in number.

I encourage you to pick one session in November and one session in December to attend.

In addition to the FREE Accountability sessions I have also created a Private Facebook Page for you to join others who are also committed to taking the best possible care of yourself during the holiday season.

Each week we will have a Celebration Friday to share WINS for the week.

This is also a group to reach out to for support during challenging days.

Are YOU Ready to Be Extreme?

1. Download Your Extreme Self Care Challenge Worksheet

2. Set Your EXTREME Goal

3. RSVP to the November 15th or 16th Accountability Session

4. Join the Private Facebook Extreme Self Care page.

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

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