Are you ready to Build a Better Life?
What do you want the Next Year to look like for you?
Who do you want to become in 2020?
How do you want to feel next December?
What do you want to be celebrating?
It is important to reflect back on the past year and be really honest & objective.
What went well? What didn’t?
What pivots or changes do you want to make to live the life you want in 2020?
How will you create the time and space to do this?
Join me on Saturday, January 4th for the 1st Namaste All Day Retreat – Vision 2020. The day will begin at 11am with a New Year’s meditation and a gentle flow yoga class.
After class you will be treated to a healthy catered lunch. In the afternoon you will spend time reflecting back on 2019. You will look all areas of your life including, Health & Wellness, Home Environment, Partner/Love, Family, Friends, Career, Finances, Fun/Travel Experiences, Learning & Development, and Spiritual.
Once you look back at 2019, you will be able to look forward to set your 2020 Vision. You will create and walk away with your 2020 Vision Board.
Vision 2020 will take place at The Space located at 1901 W. 43rd Street, Kansas City, Kansas from 11am – 4pm on Saturday, January 4th, 2020.
RSVP Today Your Retreat rate of $120 includes yoga, meditation, lunch, vision board workshop and materials.
As the sun sets on 2018, now is the time to think about how you will bring in 2019.
Is there something you want to release before you start 2019?
Who or What is not coming with you as you cross over into 2019?
Here are 2 great reminders from my Winter Solstice email.
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.
Remember each New Year is a clean slate.
What do you really want to create in the new year?
What If you could do ANYTHING? What would it be?
Who will you become once you accomplish this GOAL?
How will you get there?
What support do you need to get there?
I am so grateful I made the decision on January 1, 2007 to invest in myself to hire my 1st coach. At the time I had no idea the significance of my investment. All the the lessons learned, shifts and changes I made in my personal and professional life.
Now, as I begin my 5th year as a Life & Career Coach I’d like to share my 3 personal favorite ways to Bring in the New Year!
3 Ways to Bring in 2019
Which words will guide you and inspire you to create what you want in 2019?
What do you want more of in your life in the new year?
Here are some words of inspiration to get you started.
Awareness Action Abundance
Believe Build Balance
Communication Connect Compassion
Creativity Courage Clarity
Gratitude Grow Grace
Faith Fun Forgiveness
Humor Health Healing
Inspiration Harmony Honesty
Light Love Listen
Peace Persistence Patience
Purpose Passion Presence
Release Restore Reflect
Strength Stretch Show Up
Trust Thrive Transformation
What do you want to START doing in 2019?
What do you want to STOP doing in 2019?
What do you want to KEEP doing in 2019?
Would you like your personalized Start, Stop, Keep worksheet? Ask Me and I will email it to you.
Creating a vision board is one of the most valuable visualization tools available to you. This powerful tool is a tangible representation of where you are and where you want to go. It represents your dreams, your goals and your ideal life. Your mind responds strongly to the visual stimulation-by representing your goals with pictures, words and images. You will actually strengthen and stimulate your emotions. The saying “A picture is worth a thousand words” certainly holds true here.
Message Me to receive your step by step plan on how to create your vision board.
But come on, we all know how challenging it is to truly unplug for the weekend. With smartphones and laptops, it is hard to truly disconnect unless you have very healthy boundaries with your technology. Plus, you are trying to jam in as much as you can during the weekend to play catch up from the week before.
The reality is that Sundays are often dominated by feelings of dread, stress & anxiety. Plus, you may already be feeling behind because you just could not get everything done that you intended to this weekend.
The phenomenon is real. 78% of respondents in a recent international Monster.com poll reported experiencing the “Sunday Night Blues.” And for the lucky Americans 59% said they get it “really bad”
The Sunday Night Blues are created by a combination of realizing weekend fun is coming to an end and anticipating the beginning of five days of pressure, meaning it can strike even those who like their jobs. “Work is now spread out into home life with increasing demands because of email and the ability to work remotely,” says Steven Meyers, professor of psychology at Roosevelt University in Chicago, Ill. “Work has become more of a drain for many people than it was a decade or two ago. There’s more to dread nowadays.”
But a case of the blues doesn’t have to ruin your Sunday. Here are 6 strategies for beating those dreaded Sunday Night Blues.
Have a Sunday Ritual. Go to church, Take an evening walk with your spouse, neighbor or a friend. Relax a restorative yoga class. Enjoy family movie or game night. Plan Sunday night dinner with friends. Have something FUN to look forward to on Sunday nights.
Celebrate Your Accomplishments. Take time to reflect, write and share your WINS for the weekend. What do you feel most proud of accomplishing? Getting enough sleep (ideally 8.5 hours or more each night), spending time with your family & friends, unplugging from technology, exercising or doing something just for FUN.
Plan your week ahead. Take time to be very mindful & intentional about your week. What are you most looking forward to? Are you setting realistic expectations for yourself? Say NO to something. Don’t over commit. Allow yourself time to breathe & relax?
Make Healthy Choices. Exercise on Sunday is a must. Burn off the anxiety and increase your endorphins. Take time to plan out meals for the week. Do you have enough fruits & veggies? Do you have healthy options if you are on the go? Yes, that glass of wine might sound like a good idea, but alcohol is a depressant and is going to leave you feeling even lower in the morning. Is that how you want to start your Monday?
Promote Relaxation Before Bed. Write in your Gratitude Journal, Read a good book, Enjoy a relaxing bubble bath, Listen to soothing music, Meditate. Insight Timer has wonderful free guided meditations. Take time to quiet your mind chatter.
Resist the urge to skip all of the above and power up your laptop to catch up on work emails. NO, NO, NO!! You may think you are getting ahead but what you are really doing is promoting being workaholic & quickly approaching burn out. Plus, you are feeding your mind the message “it’s never enough” This habit is an instant energy zapper. By doing this you are starting Monday morning on empty.
Wouldn’t you feel better to start Monday rested, relaxed and with a FULL tank of ENERGY?
Is there an area you could use some additional support in?
If YES please email me at sarahucoach@gmail.com and schedule a complementary 30 minute coaching session today.
Three years ago, today was my last day at Sprint. I packed up my desk, emptied my email, turned in my Sprint laptop & my Sprint badge and say good-bye to the professional life & career I’d known for the past 18 years. It was a very emotional day for me.
I knew it was my choice. I raised my hand to take the voluntary severance package to leave my corporate job as a Pricing Manager and venture out on my own. It was my choice to go all in and make my coaching business THRIVE.
I had a solid foundation to build my coaching business including my coaching training, my coaching certification, a solid business plan, my website, my newsletter, my content and my first few clients. Even with all of that I was very scared to enter the unknown. What if I didn’t make it? What if I failed? What if I wasn’t a success?
The past three years have not been easy. There have been several times I wanted to quit, I wanted to have my steady pay-check again, and I wanted to go back to the known vs. the unknown.
I knew I could go back. Knowing that was very comforting but I knew it wasn’t an option I wanted to explore.
I knew I’d be going back to the known but then I started getting comfortable with the unknown. I started exploring and experimenting what worked for me.
What do I REALLY like?
Who are my ideal clients?
Who makes me be my BEST self?
How can I really THRIVE?
Even with this exploring, there were many days I said, “What the **** am I doing? (insert any four letter word because I’ve used them all)
Each time I stumbled or hit a road block I changed my energy. I went to a yoga class. I took my dog Molly for a walk. I phoned a friend. I got a pep talk from one of my favorite cheerleaders. I scheduled a session with my mentor coach. I asked for help. I took ACTION to move forward!
As my energy changed. I let go of my negative thoughts like……………………
This is never going to work.
What in the world am I thinking?
This is a lot freaking harder than I ever imagined.
When I released my negative thoughts, I created more room for OPPORTUNITIES to flow in. I started receiving messages like………………………………………………….
Have you ever thought about becoming a certified yoga instructor?
Would you like to be a leader in the Kansas City Lean In Circle?
Have you ever considered becoming a part-time career transition coach?
Can you please help me with my resume?
I’m thinking about starting my own business can you review my business plan?
Can you please help me create my Vision Board?
Can you please help me prepare to interview for my dream job?
Can you be a guest speaker at my professional development day?
Would you like to lead a yoga, meditation & life coaching retreat?
Would you like to teach a yoga class at my lavender farm?
Can you please help me create a powerful personal brand?
Would you like me to introduce you to more opportunities?
How can I help you?
Over the past 3 years I’ve been asked each of these questions. By saying YES and asking for what I REALLY want I’ve been able to ATTRACT more of what I REALLY want. Somethings I never even knew were options. Like teaching yoga at a lavender farm.
If you would have told me 3 years ago, I’d be a Professional Certified Coach (PCC) in the International Coaching Federation and in 3 years I could make a positive impact in over 200 peoples lives I would have said “No way! How is that possible?”
If you would have told me that I’d be a certified yoga instructor and I’d be leading yoga, meditation and life coaching retreats at spas across the US, I would have said “You are crazy. No freaking way!”
I’m very proud to say YES, this has all happened. I’m actively creating the life & career I really want. I’m most grateful for my wonderful amazing clients who continue to inspire me to be my best coach I can be and to my family & friends for being the most awesome cheerleaders by motivating and empowering me to be my best self.
I’m so grateful I was asked the question What Would You Do If You Weren’t Afraid and I answered, “I’d leave my corporate job and coach full time.”
Now I ask you……….What Would YOU Do If You Weren’t Afraid?
What BIG BOLD changes would you make?
Where do you see yourself in 1 year, 3 years, 5 years?
What is holding you back?
Are you ready to let go of your FEAR?
Are you ready to take ACTION?
What do you want to celebrate on December 19, 2018?
How do you plan to get there?
I’m here to be your experienced guide. If you are ready to make BIG BOLD changes in 2018 contact me to set up your 1st strategy session.
5 Steps to Create Your Vacuum of Abundance
1. 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 daily visual reminder of your Strengths, Needs, Values and Goals will keep you on track and focused to creating the life you really want. Want to learn more about creating your own Vision Board? Ask Me 2. 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? 3. Let Go of Your Energy Drains Releasing your energy drains can be very difficult. Especially when you may not even realize something or someone is draining your energy because you have been putting up with it for so long. You may be in a role which 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. Need help? Ask Me 4. Surround Yourself with Like Minded People Who are your people? Who makes you feel really good about yourself? Who cheers to you to ATTRACT more abundance? How much time do you spend with them? What opportunities are available for you to get MORE of WHAT and WHO you really want? 5. 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. What is your current Self Care routine? How do you take the Best Care of yourself each day, week, month, year? |
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
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
Are you ready to Build a Better Life?