I’m so excited to be planning my next Extreme Self Care retreat at the Oaks at Ojai, California.
I will be teaching yoga on Friday, August 25th at 9am and then again on Saturday, August 26th at 4pm.
I will also be the key note speaker on Saturday, August 26th at 7pm on The Benefits of Extreme Self Care.
To book your reservation at the Oaks please call 1-800-753-6257.
http://oaksspa.wpengine.com/about/about-us/
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
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.
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
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:
As a THRIVE Success Club Member You Will Create 3 Goals:
Ideas for Professional Goals could be:
Ideas for Personal Goals could be:
Ideas for Just for FUN goals could be:
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 THRIVE Meetings:
THRIVE Membership:
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!
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:
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.
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!
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:
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:
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
Today I’d like you share with you a powerful conversation I had during a networking coffee last week. I have many conversations with individuals who are going through transition, however, this one stood out for me.
If this story resonates with you I encourage you to reach out to me and schedule a time to meet to uncover how You Can Start Living Your Best Life.
Due to the confidentiality of my coaching conversations I am changing his name to Tom for purposes of this story.
Tom shared with me that he is going through a career transition and is looking for a coach. As he started to tell his story there was something familiar about it. He started his career in the financial services industry and worked his way up the ranks over the years. Two years ago he was a manager, leading a team of individuals, making a good living and building financial security for his family. However, over the last few years he felt his happiness starting to dwindle.
Due to a company reorganization he was demoted from a manager to an individual contributor. He shifted from leading a team to being a peer of his team. A few months later there was yet another reorganization in which he was placed on a team – not by his choice – with a manager who was not a good fit. As the months went on he felt his energy slowly draining due to a conflicting management style of his new boss. As he told me his story I could see the energy draining from his face and it was also apparent in his body language. Slowly slumping into his chair as he continued.
Tom then shared he had a good mid-year review a few months ago. His manager said he was meeting expectations and was told to keep up the good work.
A month after his mid-year review his boss scheduled another meeting with him to have a more serious conversation with him about his career. It was a very “harsh” conversation and he did not know where this was coming from. After that conversation Tom walked out and realized he had 3 choices:
Two years ago he was asked to sign a retainer contract to stay through the reorganization. His 2 years were up and he decided to take option 3 and leave with a severance package.
Once he said he had left the energy started flowing back into his face. He started telling me about his true passion which is writing and how he used to write nearly every day but given the draining environment he just didn’t have the energy. Plus, he felt like his creativity was zapped.
Now, he feels happy, energized and excited about actively creating the next chapter of his life & career. What I want for Tom is to find a role which cultivates his passion for writing. We are just getting started so stay tuned.
What really resonated with me in Tom’ story is the enduring of an energy draining environment. This seems to be a common theme with many individuals I talk to and coach. But what is more striking is that he did not have the ENERGY or CREATIVITY to continue to cultivate his passion of writing. Once your passion fades away its time for a change.
Does your job support your DREAMS?
Does your job cultivate your PASSION?
Does your job allow you to Live Your Best Life?
If you answered NO to any of these questions, then it’s time to schedule your 30-minute complementary discovery session with me.
What I want for YOU is to Live Your Best Life.
With Gratitude,
Sarah Uchytil
Professional Certified Coach
In 1999, I attended my first yoga class at the Andersen Consulting fitness center in Northbrook, Illinois. My co-worker, Carolina, invited me to go with her. We were both consultants for Andersen and working diligently on technology solutions for our clients. Carolina told me “Yoga is about connecting your body, mind & spirit through a series of poses and meditation. Plus its a great way to relax and de-stress.” I was in the first few years of my career and the stress of my job was starting to take a toll on me physically, emotionally and mentally.” After a few classes I was hooked. I couldn’t wait to go to my next class.
Yoga is part of my extreme self-care practice. It truly is a gift I give myself every time I practice. In the early years of my practice I thought it was all about burning calories and toning my body. Believe me there is plenty of that, especially when the heat lamps are on in winter or it’s a hot humid Kansas City summer night. It feels so good to sweat out all my toxins. At first I was all about the physical benefits of yoga.
Now that I’ve memorized the primary Astranga series and started practicing MySore (self-guided practice) it’s more about the emotional, mental and spiritual benefits. The physical ones don’t go away but I’m more mindful of connecting with my breath, practicing yoga both on and off the mat which includes:
Starting my day with an Intention & checking in on my Intention during the day
Expressing gratitude and appreciation
Being open to receive Abundance and Prosperity
Nurturing myself and others
Attracting what I really want out of my life
Through yoga I’ve also learned the difference between prayer and meditation. Prayer is when you ask God for something. Meditation is when you LISTEN.
Sitting still and clearing my mind of the busy chatter is so powerful. Meditation allows me to be more creative and more authentic.
When I first started practicing I thought “Great there is a 5 minute nap at the end.” As I’ve learned meditation can be the hardest and most challenging pose. Laying still, letting my body surrender and clearing my mind can be very difficult.
When I really LISTEN there are things that come up that I do not want to hear. Parts of myself that had been buried by the endless mind chatter. Meditation helps me clear out the emotional and mental clutter.
Though my yoga practice I had the courage to leave my comfortable corporate job at Sprint and really S-T-R-E-T-C-H myself and grow my life coaching practice. I’m so grateful my amazing teachers and friends who continue to support me on my journey both on and off the mat.
What I want for each of you is incorporate ways to reduce your physical stress and let go of the emotional and mental stress in your life. Yoga is a wonderful way to do this.
If you are interested in getting started Ask Me.
If you are already practicing yoga I encourage you to continue to grow in your yoga practice. If you are practicing once a week, increase it to a few times a week.
Most importantly set an intention before you start each day and check in with your intention. Honor it. Honor yourself.
With Gratitude,
Sarah Uchytil
Career, Life & Yoga Coach
913-481-4791
