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.

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

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

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?

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.

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?

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

• sarahucoach
• April 17, 2023

• Crack at any moment
• Meltdown quickly
• Walk around with a hard shell
• Feel empty inside

• Solid
• Grounded
• Satisfied
• Fulfilled

• 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

• Healthy
• Whole
• Nourished
• Energized

Blog Talk Radio Interview

• sarahucoach
• November 26, 2021

At Home Yoga Practice

• sarahucoach
• March 14, 2020

Today I am practicing yoga at home.  Like many of you, I may be staying home for the next few days or weeks.  I’d like to share my favorite yoga playlist and routine with you today.  May this inspire you to keep your practice going.  All you need is a yoga mat, comfortable yoga clothes and the music is optional.  I love practicing to music as it is empowering, fun and motivational.

As always, honor your body.  Listen to your body.  Rest in child’s pose as needed.  The best thing you can do for the next 60 minutes is to quiet your mind chatter.  Turn off the tv, turn off the news, silence the alerts on your phone, just turn off the noise.  Take the next 60 minutes to focus on You.  Your Breathing.  Your Physical, Emotional, Mental, Spiritual Wellness.  Any questions please message me at sarahucoach@gmail.com.

Playlist – 60 minutes

Gone by AK

Lost in Thoughts by AK

I Can’t Sleep Anymore by AK

Here Comes the Sun by The Beatles

Just the Way You are by Bruno Mars

You’ve Got the Love by Florence & the Machine

Meditate by INXS

Vineyard by Jackopierce

Galileo by Indigo Girls

Roses by The Nadas

Soulfight by The Revivalists

Better Days by Eddie Vedder

Just Breathe by Pearl Jam

Lavender Blue by Jim Brickman

Wanderlust by AK

Yoga Routine

Start in Child’s Pose.  Breathe for 20 counts (inhale, exhale is 1 count)

Walk arms to the right side of yoga mat, stretching out your left side.  Breathe for 5 counts

Walk arms to the left side of yoga mat, stretching out right side.  Breathe for 5 counts

Move to all 4 to table top position.  Inhale and exhale for 5 rounds of cat cow.

Shift up onto the balls of your feet for your 1st downward dog.  Breathe for 5 counts.

Flow through 5 Sun Salutation A’s.

Flow through 5 Sun Salutation B’s

Triangle pose on right.  Breathe for 5 counts.  Triangle pose on the left.  Breathe for 5 counts.

Extended side angle pose on the right.  Breathe for 5.  Extended side angle on the left,  Breathe for 5 counts.

Prayer twist pose on the right.  Breathe for 5.  Prayer twist on the left.  Breathe for 5.

Tree pose on the right.  Breathe for 5.  Tree pose on the left.  Breathe for 5,

Chair pose.  Breathe for 5

Warrior 1 on the right.  Breathe for 5.  Warrior 1 on the left.  Breathe for 5.

Warrior 2 on the right.  Breathe for 5.  Warrior 2 on the left.  Breathe for 5.

Come to seated pose.  Extend legs out in front of you.  Reach for big toes.  Breathe for 5.

Reverse table top pose.  Breathe for 5.

Seated figure 4 pose on right.  Breathe for 5.  Seated figure 4 pose on left.  Breathe for 5.

Seated twist pose on right.  Breathe for 5.  Seated twist post on left.  Breathe for 5.

Boat pose.  Breathe for 5.  Repeat 3 times

Butterfly pose.  Breathe for 5.  Repeat 3 times.

Bridge pose.  Breathe for 5.  Repeat 3 times.

Hug knees into chest.  Rock back and forth.  Side to side.

Continue to lay on your back.  Hug right knee to chest.  Extend left leg out.

Twist onto left side.  Stretching out right side body.  Reverse

Hug left knee into chest.  Extend right leg out.

Twist onto right side.  Stretching out left left body.

Here are a few other optional closing poses:

Pigeon pose on right.  Breathe for 15-20.  Pigeon pose on left.  Breathe for 15-20.

Legs up the wall.  Breathe for 15-20.

Seated meditation pose.  Breathe for 15-20.

Savasana- meditation laying down.  Breathe until the playlist ends.

Namaste

Any questions please message me at sarahucoach@gmail.com