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Monday Morning Motivations

I AM affirmations from A-Z.

This past weekend I led a wonderful Namaste All Day Retreat at Timber Creek Retreat House. During one of the sessions, we recited 108 powerful I AM statements.
Below is a list of 27, I AM affirmations from A-Z. The words we speak to ourselves and the words we speak about ourselves send powerful messages to our minds. I AM affirmations is one way to start each day in a positive way.
This can be a fun morning active to do with your kids as you are driving to school, your partner as you are having breakfast, your co-workers while you are having coffee or yourself as you are getting ready for your day.
Enjoy this list to get you started with your powerful I AM Affirmations A-Z
I am abundant
I am brave
I am confident
I am dynamic
I am expressive
I am focused
I am glowing
I am healthy
I am inspired
I am joyful
I am kind
I am lucky
I am motivated
I am nurturing
I am optimistic
I am peaceful
I am qualified
I am radiant
I am safe
I am thriving
I am uplifted
I am valuable
I am wise
I am xtraordinary
I am youthful
I am zesty
I’d love to hear how creative you can get with your powerful I AM Affirmations. Please send them to me.
If you are interested in joining me on a Namaste All Day Retreat, please check the upcoming events
Next one is Saturday, April 30th from 10am – 3pm at Casa Somerset in Paola, Kansas.
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Food for your Thought

Have a Happy Healthy Heart

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

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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