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Food for your Thought

Extra Oomph to Achieve Your Goals

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

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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Monday Morning Motivations

How Can You Lighten Your Load?

As we begin the last week of 2021, I want you to look at your life and ask yourself,

How can I lighten my load?

Check in on your Physical, Emotional, Mental, Spiritual energy

Who or What can I let go of?

An old idea, habit, fear, relationship. Let go of what is no longer serving your higher self.

When you live from your HIGHER self, you:

  • Live a Balanced Life
  • Take Excellent Care of Yourself
  • Do Work You Love
  • Have Harmonious Relationships
  • Eat Healthy Foods that Energize You
  • Get Your Needs Met
  • Live with Integrity
  • Are Joyful
  • Feel Peaceful, Centered and Clear Minded
  • Practice Gratitude Daily
  • Feel 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
  • Most importantly, you FEEL GOOD, which makes life seem easy…no matter what you’re facing.

When you live from your LOWER self, you:

  • Make FEAR-Based Decision
  • Stay in a Job You Don’t Like
  • Live in Debt
  • Allow People to Cross Your Boundaries
  • Neglect Your Body/Fitness/Self-Care
  • Eat Junk Foods
  • Have Unfocused Negative Thoughts
  • Lack Clarity
  • Worry a lot
  • Lack of Joyful or Fun Experiences
  • Misrepresent Yourself
  • Over-Promise Results
  • Feel Stuck
  • Easily Attract Problems / Crisis / Draining People

 

Questions of the week:

What can I let go of today?

How can I live from my Higher Self today?

 

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Food for your Thought

8 Ways to Celebrate the Winter Solstice

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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Namaste

Give the Gift of Namaste All Day

Who needs a Namaste All Day Retreat in 2022?

Your Best Friend, Sister, Wife, Daughter or Yourself?

Give the Gift of a Namaste All Day this Holiday Season.

During each day retreat you will enjoy a combination of gentle flow yoga, guided and silent meditation, life coaching exercises, time to journal & reflect along with a healthy lunch. You will leave each retreat feeling calm, relaxed, peaceful and inspired.

“This was a fantastic day just for me. I left feeling rejuvenated.”

“I love that all I had to do is show up. Sarah led us in a miraculous day”

Sign Up Today

Virtual Vision Board Retreat $47

Single Day Namaste All Day Retreat $147

Payment via PayPal, Venmo @Sarah-Uchytil, Apple Pay or Credit Card.

Any questions please message me at sarahucoach@gmail.com

2022 Retreat Dates & Details

REALIZE Virtual Vision Board Retreat Kick off the New Year with a day realizing what you really want for the year ahead. You will enjoy guided meditation, reflection questions 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.  Saturday, January 8th from 10am – 3pm via Zoom. from 10am – 12pm, you will be guided through a series of meditations and reflection questions. Then you will have a break for lunch, followed by time to create your 2022 Vision Board. You will rejoin the Zoom at 2pm to share your Vision Board.

RECONNECT: Spend the weekend reconnecting with nature and what you really want for YOU. 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. Friday, March 4th from 5pm – Sunday, March 6th at 11am at Timber Creek Retreat House located at 32303 Timber Creek Road, Drexel, Missouri. This is two single day retreats. Private room overnight accommodations are an additional charge at $190/night.

RE-ENERGIZE: Enjoy your day at the beautiful Tuscan villa Casa Somerset. Set stretch goals for yourself to grow personally and professionally. You will enjoy yoga and meditation on the lawn followed by a healthy farm to table lunch. In the afternoon, you will have more time for journaling along with another guided meditation session. Saturday, April 30th from 10am – 3pm at Casa Somerset located at 16315 W. 287th Street, Paola, Kansas.

REJUNVATE: Experience Yoga in the Vines with a midday yoga and meditation practice. You will learn about heart health benefits of mindfulness and enjoy a private wine tasting. Saturday, June 11th from 11am – 4pm at Stonehaus Farms Winery located at 24607 NE Colbern Road, Lees Summit, Missouri.

RELAX: 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. In the afternoon, you will have more time for journaling along with another guided meditation session. Saturday, September 24th from 10am – 3pm at Casa Somerset located at 16315 W. 287th Street, Paola, Kansas.

RELEASE: Surround yourself in nature as we hike through the colorful fall leaves at Weston Bend State Park. 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 The Vineyards. Saturday, October 15th from 9am – 2pm.  Weston Bend State Park is located at 16600 State Route 45N, Weston, Missouri.

REFLECT – SOLD OUT Spend the day reflecting on how far you have come in 2022. Relax with the best restorative yoga poses while going deeper into extended meditation. Learn the secrets to a stress less holiday season.  Friday, November 11th at 5pm to Sunday, November 13th at 11am at Timber Creek Retreat House located at 32303 Timber Creek Road, Drexel, Missouri.

Are you ready to Namaste All Day?

Sign Up Today

Virtual Vision Board Retreat $47

Single Day Namaste All Day Retreat $147

Payment via PayPal, Venmo @Sarah-Uchytil, Apple Pay or Credit Card.

Any questions please message me at sarahucoach@gmail.com

We retreat not to escape from our life but better equipped to return to our life.

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Namaste

Namaste All Day 2022

A day to Relax, Replenish & Refresh

A day of Peace & Quiet

A day of Yoga, Meditation and Reflection

Who needs 3 Namaste All Day Retreats in 2022?

Your Sister, Wife, Daughter, Best Friend or Yourself?

Give the Gift of a Namaste All Day this Holiday Season.

During each day retreat you will enjoy a combination of gentle flow yoga, guided and silent meditation, life coaching exercises, time to journal & reflect along with a healthy lunch. You will leave each retreat feeling calm, relaxed, peaceful and inspired.

“This was a fantastic day just for me. I left feeling rejuvenated.”

“I love that all I had to do is show up. Sarah led us in a miraculous day”

Your annual 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 and Save $100 savings on your annual membership.

Your annual $497 Namaste All Day Membership includes:

  • 3 Namaste All Day retreats
  • Virtual Vision Board Workshop
  • Special Namaste All Day gifts during the year
  • My Monday Morning Motivation email
  • Private Namaste All Day Facebook group
  • Exclusive Discounts on Private 1×1 Coaching sessions with me

Sign Up Today for $497 via PayPal, Venmo @Sarah-Uchytil, Apple Pay or Credit Card.

Any questions please message me at sarahucoach@gmail.com

2022 RETREATS

REALIZE:  Kick off the New Year with a day realizing what you really want for the year ahead. You will enjoy guided meditation, reflection questions 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.  Saturday, January 8th from 10am – 3pm via Zoom. from 10am – 12pm, you will be guided through a series of meditations and reflection questions. Then you will have a break for lunch, followed by time to create your 2022 Vision Board. You will rejoin the Zoom at 2pm to share your Vision Board. This is included with your Annual Membership to Namaste All Day and does not count as one of your 3 retreats.

RECONNECT:  Spend the weekend reconnecting with nature and what you really want for YOU. 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. Friday, March 4th from 5pm – Sunday, March 6th at 11am at Timber Creek Retreat House located at 32303 Timber Creek Road, Drexel, Missouri. This counts as 2 Namaste All Day Retreats. Private room overnight accommodations are an additional charge at $190/night.

RE-ENERGIZE:  Enjoy your day at the beautiful Tuscan villa Casa Somerset. Set stretch goals for yourself to grow personally and professionally. You will enjoy yoga and meditation on the lawn followed by a healthy farm to table lunch. In the afternoon, you will have more time for journaling along with another guided meditation session. Saturday, April 30th from 10am – 3pm at Casa Somerset located at 16315 W. 287th Street, Paola, Kansas.

REJUNVATE: Experience Yoga in the Vines with a midday yoga and meditation practice. You will learn about heart health benefits of mindfulness and enjoy a private wine tasting. Saturday, June 11th from 11am – 4pm at Stonehaus Farms Winery located at 24607 NE Colbern Road, Lees Summit, Missouri.

RELAX:  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. In the afternoon, you will have more time for journaling along with another guided meditation session. Saturday, September 24th from 10am – 3pm at Casa Somerset located at 16315 W. 287th Street, Paola, Kansas.

RELEASE:  Surround yourself in nature as we hike through the colorful fall leaves at Weston Bend State Park. 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 The Vineyards. Saturday, October 15th from 9am – 2pm.  Weston Bend State Park is located at 16600 State Route 45N, Weston, Missouri.

REFLECT:  Spend the day reflecting on how far you have come in 2022. Relax with the best restorative yoga poses while going deeper into extended meditation. Learn the secrets to a stress less holiday season.  Friday, November 11th at 5pm to Sunday, November 13th at 11am at Timber Creek Retreat House located at 32303 Timber Creek Road, Drexel, Missouri. This counts as 2 Namaste All Day Retreats. Private room overnight accommodations are an additional charge at $190/night.

Ahhhhhhh. Are you ready to Namaste All Day?

Sign Up Today for $497 via PayPal or Venmo @Sarah-Uchytil. Apple Pay or Credit Card.

You can email me at sarahucoach@gmail.com with your 3 retreat choices or you can sign up later. Your retreat spot is subject to availability. Advanced sign up is required. If you need to change your retreat schedule please provide me 2 weeks advanced notice, if you cancel within 2 weeks of your scheduled retreat, you will receive a one-hour phone coaching session with me in lieu of attending the retreat. If you are a no-show, no coaching session will be offered.

Questions? Please message me sarahucoach@gmail.com or 913-481-4791.

We retreat not to escape from our life but better equipped to return to our life.

 

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Food for your Thought

Today I Will

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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Assorted

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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Monday Morning Motivations

5 Ways to Create a Vacuum of Abundance

What do you think of when you hear the word ABUNDANCE?

Overflowing fullness; Abundance of the heart

Extremely plentiful or over sufficient quantity:  Abundance of a physical product

Affluence or Wealth –  The enjoyment of Abundance.

Recently I’ve been experiencing much Abundance in my life both personally and professionally.  I’ve posted some of my enjoyments of Abundance on my Facebook page and I’ve received many congratulations and acknowledgements.  Several individuals have asked me “What has changed?”  “Why do you think this is happening?”

I’ve spent some time thinking about these questions and my answer is “I’ve created a vacuum of abundance in my life”

Today I’d like to share with you my 5 steps to create your own vacuum of abundance.

Create Your Vacuum of Abundance

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 visual reminder of your Strengths, Needs, Values and Goals will keep you focused on creating the life you really want.

 

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?

 

Let Go of Your Energy Drains

Releasing your energy drains can be very difficult.  Especially when you may not even realize its draining your energy since you’ve been putting up with it for so long.

You may be in a role with 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.

Surround Yourself with Like Minded People

 

Who are your people?

 

Who makes you feel good about yourself?

 

Who cheers to you to ATTRACT more abundance?

 

Where to they hang out?

 

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.

 

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Namaste

Give the Gift of Namaste for Mother’s Day

A day to Relax, Replenish & Refresh
A day of Peace & Quiet
A day of Yoga, Meditation and Reflection
Who needs this for Mother’s Day?
Your Mom, Wife, Aunt, Sister, Daughter, Best Friend or Yourself?
Give the Gift of a Namaste All Day Retreat this Mother’s Day.
During each day retreat you will enjoy a combination of gentle flow yoga, guided and silent meditation, life coaching exercises, time to journal & reflect along with a healthy lunch. You will leave each retreat feeling calm, relaxed, peaceful and inspired.
Each Single Day Retreat is $130 and can be paid via PayPal or Venmo @Sarah-Uchytil
Last Saturday I lead the Renew Retreat at the beautiful Casa Somerset. Here’s what a few of the ladies said about their experience.
“A wonderful day just for me to get away, unplug and relax.”
“A unique way to connect with about 20 other like minded women for the day.”
“I felt like I really got away even though I was only 45 minutes from home”
“I didn’t have to worry about anything, Sarah took care of all the details. All I had to do was show up and enjoy.”
“This was an awesome day for me. I left feeling rejuvenated.
“The day was amazing. A perfect blend of meditation, life coaching, lunch, reflection time and yoga. Can’t wait for the next retreat”
Upcoming Retreats
REPLENISH  Experience Yoga in the Vines with a midday yoga and meditation practice with me. You will learn about heart health benefits of mindfulness and enjoy a private wine tasting. Saturday, June 5th from 11am – 4pm at Stonehaus Farms Winery located at 24607 NE Colbern Road, Lees Summit, Missouri. 4 spots left. $130 for your Replenish Retreat
REFRESH  Experience a morning yoga, meditation and mindfulness practice under the beautiful gazebo at The Elms After a healthy lunch, we will discuss ways to refresh our daily, weekly and monthly Self Care rituals, enjoy time to journal and an extended meditation Saturday, July 24th from 10am – 3pm at The Elms Gazebo located at 401 Regent St. Excelsior Springs, Missouri. 6 spots left. $130 for your Refresh Retreat
RELAX   Start your day naturally calm as I lead you through a gentle yoga and meditation practice in a calm, tranquil lavender field. Learn more about best self-care practices and create your own customized plan.  Saturday, September 25th from 10am – 3pm. Sweet Streams Lavender Farm is located at 12233 W. Pawnee, Bucyrus, Kansas. 8 spots left $130 for your Relax Retreat
RELEASE  Surround yourself in nature as we hike through the colorful fall leaves at Weston Bend State Park. 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 The Vineyards. Saturday, October 16th from 10am – 3pm.  Weston Bend State Park is located at 16600 State Route 45N, Weston, Missouri. 4 spots left. $130 for your Release Retreat
Not sure which retreat to get? Purchase a gift certificate and let her decide.
Each Single Day Retreat is $130 and can be paid via PayPal or Venmo @Sarah-Uchytil
Questions? Please message me sarahucoach@gmail.com or 913-481-4791.
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