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

 

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 an upcoming Namaste All Day Retreat
Saturday, April 29th at Bourgmont Winery in Bucyrus, Kansas from 11am – 4pm. 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. We will close the day with a private wine tasting.
You will leave feeling
  • Healthy
  • Whole
  • Nourished
  • Energized
Doesn’t that sound amazing.
Your Namaste All Day Retreat payment of $158 can be made via Venmo @Sarah-Uchytil or PayPal at sarahucoach@gmail.com
Questions? Please message me sarahucoach@gmail.com or 913-481-4791.
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Blog Talk Radio Interview

My exclusive interview on Blog Talk Radio on their Empowered Women Series.
Close Up Radio Spotlights Sarah Uchytil of Sarah U Coach
Prairie Village, KS – What would you do if you weren’t afraid? What is really holding you back from making a change? Are you ready to transform your life?
Sarah Uchytil wants to help to help you unlock your potential and discover who you want to become.
Sarah is the founder of Sarah U Coach, where she works with individuals who are ready to make big, bold changes in their personal and professional lives.
Sarah works with her clients on everything from personal development, life balance and leadership skills to goal setting and even LinkedIn profiles.
Sarah became a coach after she had the opportunity to work with one herself. In 2007, Sarah worked for Sprint Communications managing half-a-billion dollars, traveling constantly and more stressed than she had ever been.
“I felt like I was on a treadmill, and they just kept increasing the speed,” recalls Sarah. “I was just running and running, trying not to fall off.”
After a grueling day of contract negotiations, Sarah shared dinner with a friend and colleague. She asked her, “Do you feel drained at the end of every day?”
“Yes,” her friend replied, “That’s why I started working with a coach. They’re like personal trainers for your life and your career. You can go to the gym and workout, but you get results better, quicker, faster with a coach.”
The concept resonated with Sarah. She returned to Kansas City and found a coach who really empowered her.
“I learned it was okay to say no; it was okay to set healthy boundaries; it was okay to take care of myself; it was okay to make space for what I really wanted my life to be.”
Soon, Sarah was making changes personally and professionally. Within eight months, she was able to get another job with Sprint making more money, with less travel. When the recession hit in 2008, Sarah was able to draw on her coaching and left her corporate job to coach full-time.
“I loved all the lessons I learned through my coach. I just felt so empowered. I realized I wanted to be able to help and empower others to do their ideal work.”
Sarah says her desire to help people is just a part of who she is.
“Happiness is so important,” says Sarah. “Coaching is about giving people permission to live their best lives. I love celebrating wins with my clients.”
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At Home Yoga Practice

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

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Assorted, Food for your Thought

My Top Book Recommendations

Plant Yourself Where You Will Bloom by Jennifer Anderson

What Happy Women Know by Dan Baker and Cathy Greenberg

Skirt Strategies by Katie Snapp and Carol Wight

Escape From Cubicle Nation by Pamela Slim

The Cheerleader Speaks by Kathleen Kastner

Finding Your Own North Star by Martha Beck

The Ultimate Happiness Prescription by Deepak Chopra

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Assorted

Sarah’s Summertime Songs

Here are a few of my favorite summer time songs.  Great for a road trip, back yard bbq or a new playlist for your iPod for your summertime workout routine.

Rascal Flatts – Life is a Highway

Cheryl Crow – Soak Up the Sun

Kenny Chesney – Summertime

Natasha Bedingfield – Pocketful of Sunshine

Brad Paisley – Water

Katy Perry – Firework

Florence and the Machine – Dog Days are Over

Katrina & the Waves – I’m Walking on Sunshine

Jimmy Buffett – Cheeseburger in Paradise

The Sufaris – Wipeout

John Fogerty – Centerfield

Alabama – Cheap Seats

George Straight – The Fireman

Rascal Flatts – Summer Nights

Kenny Chesney – No Shoes, No Shirt, No Problems

Jimmy Buffett – Margaritaville

Katy Perry – California Gurls

Eddie Vedder – Better Days

Coldplay – Paradise

What is your favorite summertime song?  Please share it here.

 

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Assorted

Sarah’s Summer Recipes

Berry Yogurt Cream Pie

8 oz low fat cream cheese

1 cup of fat free strawberry yogurt

1 Tbsp honey

1 tsp vanilla extract

¼ oz of unsweetened gelatin

¾ cup water

1 cup of strawberries

½ cup of blueberries

6 oz pie crust (I like graham cracker)

In a large bowl, beat cream cheese until smooth. Stir in yogurt, honey and vanilla.

In a small saucepan, sprinkle gelatin over 1/4 cup of water; let stand for 1 minute. Stir over low heat to dissolve gelatin.

Stir gelatin mixture and remaining 1/2 cup of water into cheese mixture. Fold in 1/2 cup of sliced strawberries. Fill crust with cheese mixture. Cover with foil and refrigerate overnight.

To serve, top pie with remaining strawberries and blueberries and cut into 8 slices.

White Salsa Dip

1 cup of fat free mayonnaise

1 cup of fat free sour cream

Juice of 3 limes

1 ½  cups of finely chopped cilantro

1 (6-ounce) can of pitted black olives, drained and chopped

1 ½ cups of finely chopped green onions

In a medium bowl, combine mayonnaise and sour cream.  Add lime juice, cilantro, black olives and green onions.  Taste and adjust seasoning if desired.  Chill until serving.  Serve with Baked Scoop Chips

Makes 4-5 cups

 

 

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