8 Steps to Run 8 Miles

• sarahucoach
• May 6, 2015

In February I had the amazing opportunity to travel to Hawaii to visit my fellow coach and friend, Colette.  As we were planning my trip she invited me to join her in the Great Aloha Run, an 8 mile run from Aloha Tower to Aloha Stadium in Honolulu on President’s Day.  My first response was “Hmmmm, No thanks.  I’m not really a runner.  Plus, I don’t want to hold you back since you are a marathon runner.”  Colette encouraged me and told me I could do it.  I told you I’d have to think about it.  She shared with me there are over 20,000 people who run and walk this event every year.  People of all ages, shapes, sizes and athletic abilities.

So I took a few weeks to think about it.  But it was more like thinking of excuses of why I couldn’t do it.  “How could I possibly run 8 miles?  The longest I’d ever run/walk was a 5K.  Plus, I have exercised induced asthma.” 

This was my biggest limiting belief.  When I was 14 years old I was diagnosed with exercised induced asthma.  Up until that point I loved to play basketball and run track but given the multiple breathing treatments and trips to the ER as a teenager I had to make some changes in my life.  Now, that I’m an adult I have a much better handle of my condition which I am very grateful for.

After more consideration to Colette’s invitation I decided to say YES & to commit to running the 8 mile Great Aloha Run.  I thought this would be a very good S-T-R-E-T-C-H Goal for me.   I’d like to share with you my 8 Steps on how I ran 8 miles.  These steps can be applied to any BIG goal, especially a fitness goal.

1.  Decide To Do It.  Saying YES.  My verbal commitment to Colette was my 1^st step in deciding to run 8 miles

2.  Commit To Do It.  Completing the registration form and paying my money was my financial commitment to do it.

3.  Train for It.  Thankfully, we had a mild winter in Kansas City so I was able to be outside and run with my dog Molly. Tracking how long I ran with my fitbit was very helpful.  Additionally, I ramped up my hot power yoga classes.  90 minute heated Astranga & Vinyasa classes 3-4 times a week to prepare my body for the 80 degree Hawaiian weather.

4.  Visualize It.  Putting on my running shoes each day I thought about was it would feel like to stretch before the race, be with the 20,000 others preparing for the race, tap my shoe on the starting line, pass each mile marker, breathe in the fragrant Hawaiian air, feel the sweat dripping off my face and power through as I ran through Aloha Stadium to cross the finish line.

5.  Plan for It.  Making sure I had my inhaler, the right shoes, sports bra, shorts and most importantly fun inspiring running music to keep me inspired & motivated.

6.  Prepare for It.  When I got to Hawaii I wanted to make sure my body was getting adjusted to the climate so two days before the run we hiked Diamond Head Crater.  Amazing views of Hawaii and a great way to prepare.

7.  Embrace It.  Race day I woke up excited and nervous knowing that all the training and preparation was about to pay off.  I’m so grateful for Colette who stayed with me and encouraged me every mile.

8.  Celebrate It.  My celebration started when I saw mile marker 4 because I knew I was half way there and the celebration continued at each mile marker after that knowing that I was continuing to push and S-T-R-E-T-C-H myself and FINALLY running through Aloha Stadium to cross the finish line was the most empowering moment of the race.  Woo Hoo!  I did it!!!!

Then my celebration continued the rest of my time there.  Going to the North Shore, relaxing on the beach and watching an amazing sunset.

What GOAL do you want to achieve?  You can start small by walking 10,000 steps 5 times a week or taking 4 power yoga classes a week.  Or would you like to run a half or full marathon.  Maybe you want to ride you bicycle across the state in RAGBRAI this July or hike the Grand Canyon.

Whatever GOAL you have I’m here to empower YOU to make it happen.

I’d like to invite you to join me in my latest coaching offering of Walking Coaching.  (for those of you who like in the Kansas City area)  We can meet and walk and coach at the same time.  If you are interested in a complementary 30-minute power walking & coaching session please contact me.

5 Ways to Beat the Sunday Night Blues

• sarahucoach
• March 30, 2015

My 10 Day Technology Detox

• sarahucoach
• March 18, 2015

10 Day Technology Detox – My Story

One of the biggest challenges I’ve faced during the last 2 months of transitioning from my corporate job to being a full time coach has been Technology.  I’m very grateful for this wonderful amazing space to coach, however, there have been a few technology bumps along the way.

I’ve learned that:

1. External hard drives don’t last forever.  If yours is more than 5 years old it’s time you get a new one or you could lose everything.
2. Backing up your iPhone doesn’t mean it backs up to iCloud.  Especially if you are on an Exchange server. Log on to your iCloud account to see what’s there.  If there are no contacts enter them into iCloud today.
3. Home Wi-Fi routers & modems don’t last forever.  They may stop working when you least expect it

After my home Wi-Fi router & modem stopped working unexpectedly one Tuesday afternoon at 2pm I had a meltdown.  My energy was zapped. I was so drained by the whole experience. Being on the phone with my service provider for an hour then finally, going to their office to get new equipment.  After that I couldn’t deal with it any more. I thought, WOW, what is going on?  Have I become so tethered to the internet, my phone, my laptop that I can’t function without it?  I realized I was relying so heavily on technology as part of my daily life but knew I hadn’t always been like this.

I started thinking back to January 1997.  This is when I started my first job as a staff accountant with Market Day in Itasca, Illinois (NW suburb of Chicago).

I was so excited to start my first real job. I had a desk top with Windows 95 and email.  I went to work and worked from 8am – 5pm and that was it.  No laptop to bring home, no email to check at night, no cell phone to check messages or text and no Facebook to photos too.

Somehow I survived without a cell phone and without home internet.  Can you imagine?? For most of you can remember your first job with limited technology and demands.  Then, slowly over time technology has evolved and increasing become more important in our daily lives. It’s how we work, it’s how we communicate and it’s how we stay connected.

After I took the rest of the night off, the next day I got my home Wi-Fi back up and running but I still felt drained.  I needed a break.  I knew I had to unplug from technology for a while.  That’s when I decided to go on a 10 Day Technology Detox.  No Email, No Facebook, No TV, No texting, No phone.  That was my intention.  However, easier said than done and given I was traveling I had to have some communication so I modified it to No Email, No Facebook, No TV and limited texting and limited phone.

I even put this out of office message on my Gmail:

Hi!  Thank you for your message.  I’m currently on a Technology Detox vacation and will not be checking my email. I will reply to your message when on Friday, February 20th.

With Gratitude,
Sarah

I set a healthy boundary with my technology and told my family, close friends and clients my intentions.

I felt so free.  No need to keep looking at my phone wondering who’s call had I missed, who do I need to text, what emails am I missing out on.   They would all be there when I got back.

I needed this time to detox.  To let it go.  Knowing that I would be back and able to reconnect.

During this time I spent time exploring my new surroundings, soaking in the sun, being in nature, journaling (old school pen & paper) and reading (again old school an actual book).

I found myself being very mindful and aware of my surroundings, listening to the sounds of nature, and allowing myself to be very creative.

I started thinking about new fun things I want to like becoming a certified yoga instructor, writing a book and creating new coaching programs.

It’s amazing once you power down what starts to power up inside you.

Spring break is approaching.  For those of you who are going to be traveling or getting away I encourage you to take a Technology Detox of your own.  Know that that life will go on if you power down for a few days.  You will come back relaxed, refreshed and rejuvenated.

Think about how much screen time are you actually using each day?  8 hours, 10 hours, 12 hours?

Do you have trouble sleeping at night?

Do you allow yourself enough time to power down at night?

Do you need help to set healthy technology boundaries?  Ask me.

What I want for you is to give yourself a break.  If you can’t take a 10 day Technology Detox, can you start with 2 days?   Take this upcoming weekend to unplug and detox.

What will you discover or uncover about yourself?

I’m here to support you.  Please let me at sarahucoach@gmail.com to let me know how.  I’m excited to hear about your Technology Detox.

With Gratitude,

Sarah

Your 2014 Year End Check List

• sarahucoach
• December 29, 2014

2014 Year End Check List

The hustle of the holiday season is nearly behind us.  What I want for you is to use the last few days of 2014 to reflect on everything you have accomplished, celebrate your BIG wins and prepare for a FABULOUS 2015.

I’ve developed the below year end check list to guide you.  Click 2014 Year End Check List to download and print your personal check list now.

1.  Organize Your Home

Pitch, Toss, Donate.  Practice 1 in 1 out rule. For example, if received a new pair of boots for Christmas donate an old pair.

Back up your files on your computer.  Update your external hard drive if its more than 5 years old.  They don’t last forever.

Change your passwords; email, phone & other long-ins.

Remove Energy Drains from your living space

Prioritize home projects for the upcoming year.

Not sure where to start?  Ask ME

2.  Celebrate Your Career

Update your resume & LinkedIn profile with key accomplishments from 2014

Complete your 2014 Annual Review

Invite your mentor to lunch or coffee to celebrate the past year

Organize your desk, files & work space.  A clear space promotes productivity

Create 30, 60, 90 day goals.

Not sure what these may be? Click here to Schedule a Coaching Session with me.

3.  Manage Your Money

Donate to Charity

Review your investments.  Schedule a financial check up with your advisor

Use your Flexible Spending Account

Make an extra contribution to your retirement account;  401k, IRA, Roth IRA

Create your 2015 budget & personal balance sheet.

Need help with this one?  Ask ME

4.  Nurture Your Relationships

Give someone a gift of your undivided attention

Connect with an old friend.  Pick up the phone and call them.  Visit with them in person if possible.  Facebook & texting doesn’t count.

Celebrate a friends’s achievement from the past year

Journal your Gratitude, Joy & Appreciation for this past year

Tell your Spouse, Partner, Children, Parents & Siblings you LOVE them.

I hope this 2014 Year End Check List helps you celebrate 2014 and prepare to have a FABULOUS 2015

If this list seems too overwhelming and you are thinking there is no way I can get this all done then I am here to help YOU.

Starting January 5th, I’m kicking off FABULOUS 2015 a 12-week coaching course. During the next 12 weeks we will meet for 9 individual phone coaching session.  Each session is 30 minutes.  The ideal schedule is to meet each week for 3 weeks and then take a week off.  In addition to our individual sessions you will receive weekly Lifework exercises to keep you motivated, on track and moving towards reaching your GOALS.

If you are ready to get started email me at sarahucoach@gmail.com or if you want to talk more about your unique situation contact me to create a customized coaching plan.

I’m here to support YOU actively live the life you really want. 

With Gratitude,

Coach Sarah

10 Ways to Re-Energize Your Career

• sarahucoach
• October 20, 2014

Is Your Career in Need of a Tune Up Session?

Now is the perfect time to reflect back on what you have accomplished and think about where you are and want you want next.

Here are 10 ways to give your career a jump start to finish 2014 strong.

1. List out all of your accomplishments to date this year.  Go through each month and determine what you are most proud of?
2. Update your Linkedin profile with your key accomplishments this year.
3. Grow your Connections.  Who do you want to be introduced to?
4. Schedule an informational interview for your next role.  What are you interested in doing in the next 6-12 months?
5. Meet with your Mentor.  Get a mentor if you don’t have one

Great job you are half way there.  Need some additional support to get it all done.  Email me sarahucoach@gmail.com to schedule a career coaching jump start session.

6. Learn a new skill or take a class to grow an existing skill

7. Offer to write a recommendation for someone

8. Ask for a recommendation to be written on your behalf

Awesome job.  Only 2 more to go.  Need some Oomph to complete all 10.  Ask me sarahucoach@gmail.com for that extra push!

9. Attend a Networking Event.  Set an intention of who you want to meet

10. Join a Lean In Group http://www.leanin.org

Have fun Re-Energizing your career this month.  Finish 2014 strong.  I’m cheering for you.

Warmly,
Coach Sarah

What Would You Do with a Clean Slate?

• sarahucoach
• September 18, 2014

This past weekend I had the opportunity to travel to Des Moines to go to the Iowa State Fair with my family.  This is a tradition for my parents, sisters, nieces and nephews.  We had a great day and enjoyed exploring all the sights and sounds of the fair.

This year we stopped a several exhibits which had coloring stations for the kids.

At each station they were given a blank sheet of paper and crayons to draw whatever came to mind.

As I watched my nieces and nephew color away I started thinking……

What would I create with this clean slate?

And I started thinking about my Vision Board.

My 16×20 cork board in my office with My Goals, My Power Statements, My Needs, My Values, My Strengths, My Favorite Quotes, all posted on colored note cards.

Are YOU ready to create Your Vision Board?

Click Here to Get Started

When I started my coaching training Creating a Vision Board was one of my first life work exercises.  I found it so valuable to:

Get Clarity on my Goals

 Identify My Needs and Values

 Utilize My Strengths 

With a Vision Board you:

Keep Focused on Your Goals

 Give Attention to Your Intentions

 Head Your Life in the Direction YOU Want

We each have a clean slate and the power to actively create what we really want in our lives.

Ready to Get Started?
Sometimes life gets too busy and you may find yourself running like a hamster in a wheel.

Exerting all of this energy and going nowhere and being exhausted at the end of every day.

If you feel like that, what I want for you is to reach out and give yourself a 30 minute gift of a complementary coaching session with me.

If you are ready to make a change and ready to create or refresh your vision I’m here to support YOU actively live the life you really want.

Warmly,

Coach Sarah

8 Ways to Celebrate Summer Solstice

• sarahucoach
• June 18, 2014

Needs & Values. Get Your Check Up Today!

• sarahucoach
• February 26, 2014

Who do YOU spend your precious time with?

“Spend time with people who only want the best for you. And be someone who only wants the best for others too” ~ Cheryl Richardson

Take a few moments today and look around you and see you who’s in your life.

Who do you connect with every day?

Do these people share your same interests, values?

Do you like who you see?

The people in your life are a reflection of who you are.

Do these people life truly want what is best for you?

Are they supporting you to live your Best Life?

When you are living your Best Life you:

Take Excellent Care of Yourself

Have Harmonious Relationships

Eat Healthy Foods that Energize You

Get Your Needs Met

Live with Integrity

Practice Gratitude Daily

Spend time with those who share your Values

Most importantly, you FEEL GOOD, which makes life seem easy…no matter what you’re facing.

Today I want to focus on 2 aspects on living your Best Life

1.  Getting Your Needs Met

2.  Spending time with others who share your Values

Needs are what run us. We are fueled by either healthy or unhealthy energy sources to get our needs meet. Healthy energy sources are love and spending time with others who support you while unhealthy energy sources are addictions and stress.

A need is a part of who you are

A need is a MUST for you to be your BEST

Needs change over time. Click here to get a check up on your current needs.

Values are what you are naturally included to do, what you are drawn toward, what you are eager to do without effort.

Values determine who you are, what you want and how you live

If getting what you want makes you happy, and if getting your needs met brings satisfaction, then living a values-based life brings fulfillment. Fulfillment is that inner feeling beyond happiness or satisfaction – it’s that lasting glow and the feeling of being totally you.

Click here to get check up on your Values

Are your values in alignment with what you are doing and how you are living?

I invite you to check in on your Needs and Values this month.

You will receive two life work exercises (Needs and Values) Plus 3 – 30 minute individual phone coaching sessions with me where we will discuss the results of your life work exercises and how to implement them to Live your Best Life.

$197 for Needs & Values Life Work & 3-30 minute coaching sessions

Ready to get started?

Email me at sarahucoach@yahoo.com to schedule your 1^st session and receive your Needs & Values Life Work exercises.

With Gratitude,

Coach Sarah