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Food for your Thought

Blown Away by Mother Nature’s Good Karma

  • sarahucoach
  • October 20, 2022

 

Today I am sharing my amazing experience from my Namaste All Day Retreat in Colorado. My intention for the retreat was to connect with Mother Nature and her elements of Air, Water, Fire and Earth. I did not know the power of her intention. I was Blown Away – literally.

AIR

We drove from Kansas City to Woodland Park, Colorado on Tuesday, July 26, 2022. At 4:38pm as we entered eastern Colorado, our phones went off alerting us of a Tornado WARNING! What do we do? We are in the middle of fields. Do we pull over? Seek cover in a ditch? Park under an overpass bridge and wait? Keep driving until we find shelter. Thankfully, up ahead was a Centrex gas station at the Stratton, Colorado exit. Just as I saw our safe haven, I also spotted the skinny twister a few miles ahead of us. As I exited I-70 an emergency vehicle sped past me alerting me to get off the road. I parked under an awning, we grabbed our purses and phones and ran into the Ladies Room for safety. We stayed there until we got all clear and continued our way. Note: Pay attention to Mother Nature and get out of her way as needed.

WATER

Our first morning we drove 10 miles to Manitou Springs to attend a lovely gentle flow yoga class. A perfect way to stretch after our prior day’s journey. After class I inquired about using the space the following day. We had our Mineral Soaks scheduled at the adjacent spa and really wanted to practice yoga again in this tranquil space. The teacher said YES, and we were off to the Good Karma Café for breakfast. Next stop is a cute store with lots of spiritual goods. I purchased a few items for $8 and paid with a $10 bill. The salesclerk handed me a $2 bill in return. I thought to myself “I haven’t seen a $2 bill in years” My Godmother would give me $2 for gifts when I was a little girl which always made me feel special. I thought maybe she was watching over me. The Mineral Soaks the next day were incredibly relaxing. I could feel the toxins releasing from my body. Connecting to Water helped me to release stress and be able to be more free flowing.

FIRE

Our Airbnb in Woodland Park was gorgeous. A beautiful 4-bedroom 4 bath home on 6 acres with a breath-taking picture window with a clear view of Pikes Peak. Each morning I led the group in a morning meditation. At 4am on the 2nd night I was awoken to a fire in my fireplace. My first thought was panic, the place is on fire. Then, in my sleepy state I realized it was electric. Why is this on? I didn’t turn it on. Is someone in my room? Is this place haunted? At that moment I remembered a reminder from earlier that day. My 9-year Facebook Friendship Anniversary with a very dear friend of mine. He attended my 1st Namaste All Day Retreat in July 2017. 5 months later he died suddenly of a massive stroke. He has a way of showing up at my Namaste Retreats in his own unique way. For me the fire reminded me of my energy and the internal light within each of us.

EARTH

On Friday, we traveled to Colorado Springs to hike Seven Falls. When we arrived, there was no place to park so we drove to the auxiliary parking lot to take the shuttle. Ugh, it was an hour wait. We decided to drive to the Broadmoor Hotel as it was close. Park and hop in an Uber. Unfortunately, there were no available Ubers. Weird for a Friday. I spotted a Broadmoor shuttle bus drive and explained our predicament. She looked at the 4 of us and said Hop In. We got VIP door to door service to Seven Falls. Amazing hiking and the falls were spectacular. We honored, appreciated and embraced Mother Nature’s Beauty.

That evening we discussed attending Yoga at Red Rock amphitheater. Class started at 7am and we were 90 minutes away. Two of us got up at 5am to leave by 5:15am. We witnessed a glorious sunrise over the mountains followed by seeing the magnificent Red Rocks. Parked and hiked up to the amphitheater with 7 minutes to spare. Oh, I forgot to mention, we didn’t have tickets. I tried to purchase tickets online the night before, but they were sold out. I followed my intuition because I knew something good would happen. As we entered the ticket gate, I tried to pull up my app one more time to purchase tickets. One of the other ladies working asked if I had purchased tickets, I said I explained I tried and got the Sold-Out message. She said wait over here we have extra tickets. Then 2 minutes later we waved us through, and we rolled our yoga mats out on the end of Row 14 and 15 in Red Rocks Amphitheater for 7am Yoga on the Rocks.

After an awe-inspiring practice, we drove back to Woodland Park. Stopped by a cute Turquoise Shop we passed every time back to our place. Walking in, one of the ladies working said to me “Great to See You Again” I explained I was not from the area, and it was my first time in the shop. After I made my purchase, I went outside to wait for my friend. She came out and said Sarah, you won’t believe this, but that woman is an Energy Reader. She said You are exuding this vibrant positive energy. I told her about all the Good Karma, and she said to keep up my amazing energy.

What Does this All Mean

Aligning with Mother Nature = Receiving Good Karma

By Appreciating Mother Nature, You Become a Super Attractor

Being at 8,500 feet generates High Vibe Energy

I live my life by Elevating My Life and Elevating the Lives of those around me

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Food for your Thought

Are You a Hollow Chocolate Bunny?

  • sarahucoach
  • April 21, 2022

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 Saturday, April 30th at Casa Somerset in Paola, Kansas from 10am – 3pm. 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.
You will leave feeling
  • Healthy
  • Whole
  • Nourished
  • Energized
Doesn’t that sound amazing.
Click here to Save Your Spot Sign Up Genius
Your Namaste All Day Retreat payment of $147 can be made via Venmo @Sarah-Uchytil or PayPal at sarahucoach@gmail.com
Saturday, April 30th at Casa Somerset located at 16315 W. 287th Street, Paola, Kansas.
Questions? Please message me sarahucoach@gmail.com or 913-481-4791.
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Food for your Thought

Have a Happy Healthy Heart

  • sarahucoach
  • February 12, 2022

As we get ready to celebrate Valentine’s Day on Monday it is also a wonderful time to check in on your Heart Health.

February is American Heart Month – a time when the nation spotlights heart disease, the No. 1 killer of Americans. Throughout the month, the American Heart Association’s “Heart to Heart: Why Losing One Woman Is Too Many” campaign will raise awareness about how 1 in 3 women are diagnosed with heart disease annually.

During the COVID-19 pandemic, many people have delayed or avoided going to hospitals for heart attacks and strokes. More people have engaged in unhealthy lifestyle behaviors, such as eating poorly, drinking more alcohol and limiting physical activity, that can contribute to heart disease. Meanwhile, heart disease continues to be the greatest health threat to Americans and is still the leading cause of death worldwide, according to the AHA’s Heart Disease and Stroke Statistics.

Have you fallen into some unhealthy habits since the pandemic started?

What are you doing to keep your heart happy & healthy?

Are you ready to reconnect and make your heart health a priority?

Here are my 10 tips to have a Happy Healthy Heart this Valentine’s Day.

  1. Do your favorite Mindful Movement. Walking, Yoga, Cardio, Weight-Training
  2. Create a Happy Heart Playlist to listen to while exercising
  3. Cook heart healthy meals at home
  4. Get 8 hours of restful sleep each night
  5. Meditate 10+ minutes daily. Insight Timer is the #1 Free Meditation App
  6. Take time to Journal and reflect on all the love you receive in your life
  7. Write yourself a Love Letter & list everything you Appreciate about yourself
  8. Discover your Love Language by taking the 5 Love Languages quiz
  9. Read Life Loves You by Louise Hay and Robert Holden
  10. Take time to Hug your loved ones for 6 seconds. When we hug our loved ones for 6 seconds, a powerful hormone called oxytocin is released into our bloodstream. Oxytocin is often called the cuddle hormone and is responsible for promoting bonding with our loved ones. When released, it boosts our happiness levels. But a fleeting hug just isn’t enough to stimulate oxytocin production.

Remember when you love yourself, you glow from the inside. You attract people who love, respect and appreciate your energy. Everything starts with how you feel about yourself. Start feeling worthy, valuable and deserving of receiving the best life has to offer. Be magnetic.

Wishing you and your loved ones a very Happy Valentine’s Day.

 

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Food for your Thought

Extra Oomph to Achieve Your Goals

  • sarahucoach
  • February 12, 2022

How are you tracking with your 2022 goals?
Have you been too busy to set your 2022 goals yet?
Do you need an hour of focused time to create your goals for this year?
Do you need to answer the hard questions on what is really holding you back from achieving your goals?
I’m here to help YOU. For the next week I am offering an exclusive offer. A one-hour goal strategy session to help YOU get crystal clear on what you want for your life and career for 2022. During your session we can set goals and create action steps for the following areas of your life.
Health / Wellness / Self Care
Relationships / Significant Other / Family
Career / Education / Personal Growth
Home Environment
Money / Finances
Fun / Creativity / Travel
Friends / Community Service
Spirituality / Faith
Please message me with a few good dates and times to schedule your session at sarahucoach@gmail.com to book your session today!
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Food for your Thought

Create Your 2021 Best List

  • sarahucoach
  • December 31, 2021

2021 has been a year of ups and downs, joys, and struggles, change and uncertainty.

It can be easy to get on the downward spiral of negativity as it appears frequently on social media and the news.

Today I encourage you to flip your switch from negative to positive.

Take a few moments to turn on the Happiness Button in your brain. Think about everything and everyone who brought you joy, happiness, love, and laughter this year.   Reflect on everything that YOU have accomplished in 2021.

Today I invite you to join me on Creating Your Best of 2021. 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 2021.

What are YOUR BEST experiences of 2021?

What stands out for you?

How did you GROW?

What did you RELEASE?

 

My 2021 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 stand out for you?  Any themes?

What do you want MORE of?

 

What do you want LESS of?

 

What do you really want in 2022?

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Food for your Thought

8 Ways to Celebrate the Winter Solstice

  • sarahucoach
  • December 21, 2021

December 21st is the shortest day and the longest night of the year. In the Northern Hemisphere we celebrate the Winter Solstice, which marks the onset of winter. From this place of darkness, we hold on to hope for the light and warmth to come. We celebrate birth and rebirth of blessings and miracles big and small in our lives.

Solstice celebrations were created to celebrate the return of the sun.

The primary intention of most winter solstice celebrations is to release the dark in favor of the light and welcome back the light as each new day begins to grow longer and longer.

Today, I’d like to share 8 Ways to Celebrate the Winter Solstice.

  1. Limit Technology for the day. See how long you can go without it. My challenge to you is to Power Down at night and enjoy the darkest night of the year by candlelight.
  2. Get Outside and Enjoy Nature. Go for a long walk (again technology free). Go ice skating. If you are lucky enough to have snow on December 21st, go snowshoeing or cross-country skiing.
  3. Practice Yoga.  Enjoy a few Restorative Yoga poses, I HIGHLY recommend it. This is a wonderful way to help your body relax and restore. I like to think of restorative yoga like a guided massage. You use lots of props and it is very therapeutic. Everyone can do it!
  4. 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.
  5. 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. Set New Intentions. Now that you have let go and released your old, stale, negative or toxic energy you have more space in your life for new healthy, positive habits, ideas, relationships.
  2. Establish a new daily routine. What is working for you? What do you want more of? What do you want less of?
  3. Pray or Meditate by candlelight. I was recently asked “what is the difference between prayer and meditation?” Simply put, when you pray you ask God for something, when you meditate you listen. Take time to really quiet your mind, be still and listen.

Happy Winter Solstice 2021.

Wishing you a wonderful holiday filled with much Love, Light, Peace and Abundant JOY!

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Food for your Thought

Today I Will

  • sarahucoach
  • November 26, 2021

When was the last time you said “Today I Will________________________”
This weekend I had the amazing experience of traveling to my alma mater Iowa State University to attend ESPN College Game Day and cheer on the #9 Iowa State Cyclones vs. the #10 University of Iowa Hawkeyes in the only Top 10 College Football game.
As a life long Cyclone fan who bleeds Cardinal and Gold this was an awesome day! Being on Game Day, tailgating with my friends & family and cheering on my beloved Cyclones.
One of my favorite parts of the day was walking into Jack Trice Stadium and hearing his famous “I Will” letter read over the speakers to the players and fans prior to the game.
Jack Trice was the first African-American to play varsity at Iowa State University and died from injuries suffered in a 1923 game against the University of Minnesota.
The 21-year-old Trice, in his first season playing varsity, was so aware of the moment that he wrote a letter on hotel stationery the night before his second game about “the honor of my race, family and self” being at stake.
“To whom it may concern: My thoughts just before the first real college of my life. The honor of my race, family and self are at stake. Everyone is expecting me to do big things. I will! My whole body and soul are to be thrown recklessly about on the field tomorrow. Every time the ball is snapped I will be trying to do more than my part. On all defensive plays I must break thru the opponents line and stop the play in their territory. Beware of mass interference, fight low with your eyes open and toward the play. Roll block the interference. Watch out for cross bucks and reverse end runs. Be on your toes every minute if you expect to make good.”
Here is the full story of Jack Trice
After the announcer read the letter, my friend turned to me and asked
“What do you think Jack Trice would think of all of this?”
I just started crying and said I think he would be absolutely overwhelmed.
A letter he wrote nearly 100 years ago would have such a powerful impact.
To see his alma mater stadium which bears his name and the only major college stadium named after an African-American packed with over 60,000 football fans.
Pride, Joy, Gratitude
We each have the power to make an impact each day.
It comes down to two words “I WILL”
I ask you to finish this line.
Today I WILL _______________________________
How would your life change if you started each day by finishing this sentence?
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Food for your Thought

Add Chair Yoga to your next Team Meeting

  • sarahucoach
  • March 24, 2021

Are you experiencing Zoom Fatigue?

Are you looking for a new way to connect with your team remotely?

Are you making physical and emotional wellness a priority to you & your team?

I encourage you to add chair yoga to your next team meeting. Chair yoga is an amazing way to help reduce stress and improve flexibility.

I’ve developed a 30 minute session which includes guided meditation along with a series of gentle chair yoga poses. During the 30 minutes you will:

  • Calm your mind and nervous system
  • Increase your focus
  • Lengthen your attention span
  • Reduce your blood pressure
  • Plus much more

Last week Exam One, a Quest Diagnostics company, invited me to lead a 30 minute guided meditation and chair yoga session during their virtual convention. Here is what they said about the session.

“Chair yoga was not only refreshing but fun, it also supports our dedication to helping our team make sure they are taking care of themselves. It was a great way to relax and reset. Being able to take 30 minutes to slow down, breathe, reflect and stretch was amazing. I felt the benefits immediately. Sarah did a wonderful job of incorporating gratitude into the guided meditation. I will be more intentional about expressing gratitude to myself and others going forward.”

Make a commitment to your emotional and physical wellness.

Message me at sarahucoach@gmail.com to book your session today!

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Food for your Thought

Resume & LinkedIn Special Offer

  • sarahucoach
  • May 20, 2020

Are you unsure of what is next for your job?

Have you been impacted by a furlough or layoff?

Do you feel like things are out of your control?

TAKE ACTION! Update your Resume & LinkedIn profile.

But where to start? When was the last time you updated your resume? 1,5,10+ years.

What do you want to do next? How do you describe your job? Your Accomplishments? Your Key Skills? Your unique Value?

Message me at sarahucoach@gmail.com

My gift to you is an exclusive SPECIAL OFFER.

A revised resume and updated LinkedIn profile for $300.

93% of Hiring Managers and Recruiters will look at your LinkedIn profile. Are you confident your LinkedIn profile represents your current Professional Brand?

Two weeks ago, I received an email from Whitney. She was furloughed & unsure of what is next for her job. She would love to go back to her job but she wanted to be prepared in case that does not happen. Here is her story.

My resume hadn’t been revamped in over 20 years, and it needed a new look. With a few conversations and my old resume Sarah completed overhauled my resume. It looks more professional, easier to read and cleaner. She knew the skills and jobs that needed to be highlighted. She also made sure the resume was targeted to job prospects vs just a story of what roles I have had in the past. After completing the resume, she updated my LinkedIn profile. It was really nice to have her do this for me and not have to try and figure it out myself. Now I am ready for my job search and feel confident in my resume and LinkedIn profile.

Are you in Whitney’s shoes? Do you feel confident to enter the job market with your existing resume & LinkedIn profile?

For every job that is posted online 200 people apply. The HR recruiter will phone screen 10. Will your current resume make it to the Top 10 List?

Your resume and LinkedIn profile is your ticket in to have an interview.

You have the power to TAKE ACTION NOW. I look forward to talking with you about your current unique situation. Contact me at sarahucoach@gmail.com.

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Food for your Thought

What Do You Need Right Now?

  • sarahucoach
  • April 27, 2020

We are all adjusting to staying at home. We are stretching ourselves. Taking on new challenges while in a state of uncertainty and the unknown.
Now more than ever it is important to be present. Not get carried away with the what-ifs or the anxiety of what’s next. Part of being present is to check in with yourself.
Each day it is important to take 2 minutes to ask yourself.
What Do I Need Help With Right Now?
Take a moment to close your eyes. Place your hands over your heart.  Take a few deep breaths and ask yourself this question.
What Do I Need Help With Right Now?
What comes up for you?
Balancing Work with Home Schooling
Staying Motivated
Updating Resume & LinkedIn
Creating a New Routine
Managing Energy Drains
Self Care
Finding a new Job
Connecting with Friends & Family remotely
Something else?
Click here to take a 2 minute quiz.
https://www.surveymonkey.com/r/NZ79CR2
Please let me know how I can best help you. Together we will move forward.
Any questions? Message me at sarahucoach@gmail.com
I look forward to hearing from you!
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