What you do every day matters more than what you do once in awhile.

~ Gretchen Rubin, author

Today, I’m sharing some musings from a dear, wise, and humorous friend, Kris Beal.

Kris has a newsletter, too, and in her last one, this is what she sent:

“I’ve renewed – yet again – my commitment for more fresh air, so I’m sitting on the deck under my gorgeous oak tree. It’s lovely! It seems that when I’m feeling cranky or drained at the end of the day, I’m usually missing one of my key ingredients for contentment – and fresh air is one of them. So here I am. Sitting outside. On purpose. Practicing. Again.

I’m reminded that I rarely put all the pieces perfectly in place at one time. Some days I do great on fueling myself, but I neglect moving my body. Other days, I drink enough water, but I spend too much time on the computer. Some days I have too much fun, but I don’t take care of business. You get the idea.

The first step was to identify the ingredients of my energized and contented days. After some reflection I discovered common themes. Food for fuel. Move the body. Adequate rest. Sufficient hydration. Time to quiet the mind. Not too much computer or tv. Music. Fresh air. Service. A bit of productivity. Friends.

My comfortable days typically contain a balanced mix of each of these ingredients, and they don’t magically appear on accident.

So I’m curious. Do you know your ingredients?  If not, are you interested in exploring this further?

Action: Grab a piece of paper. Make two columns: One for the PLUS side for energy, joy, contentment – One for the MINUS side. Write stuff down in the plus or minus column as it happens, or review your planner and write it down at the end of the day. Do this for a week or so. Include activities for both work and non-work time. It doesn’t require a lot of words, just quick notes. This exercise requires both paying attention and recording your observations. What themes or patterns emerge from this exercise? Where do certain people, places, or activities show up in the columns?

Reply to this email and let me know how it goes. I would LOVE to learn about your secret (or not so secret) recipe and what you learn about yourself.

Breathing on purpose,


krismbeal.com ”

So, please reply to Kris and/or to me. We are both curious about your daily ingredients for a day of contentment!

+ Feel free to take a look at a lil 2.5min video from Kris herself who, with a heart wide open, shares a bit about her experience on previous Semper Sarah yoga and adventure retreats. She made this video several weeks ago and she mentions hoping she can make it to this year’s retreat. Spoiler alert – she is coming! 🙂 

(We are almost full! A few spots in a quad share room remain, though, so if you’re on the fence, let me know ASAP if you want to join us in Costa Rica June 20-26th! 🙂 www.SemperSarah.com/Retreat)  



Get Even Healthier!

Are you curious about how to harmonize your health goals? How to fit wellness into your busy schedule? Let’s talk! Schedule an initial complimentary consultation with me today – or pass this offer on to someone you care about! Or better yet, join me in Costa Rica in 6 weeks! ALIGN & SHINE RETREAT FOR DRIVEN PROFESSIONAL WOMEN  20-26 June 2015

Who: Women only, all levels of yoga experience welcome to attend.
What: a 7 day, 6 night retreat in a unique locale hand-picked for you as a place of healing, growth, adventure, and restoration
Where: Costa Rica Yoga Spa in Nosara, Costa Rica, about 2 hours from Liberia International Airport
When: June 20-26, 2015
Why: Why not? For example: “I’ve been on several retreats, bar none this was the most unforgettable experience, extraordinary group of diverse kind souls who all gelled. I learned something valuable from each and every one of you. Thank you to Sarah for pulling together such a strong team to guide us and taking the time to have every detail thought out.” Danielle (Pilates Instructor, New Jersey)
How: Go HERE and register by making your deposit.

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Forward to a Friend. It’s such a pleasure to help those closest to us become happier and healthier. Please forward this newsletter to friends, family members or colleagues who might be interested and inspired by it. Or feel free to reach out to me about my one-on-one or corporate health coaching programs


About Me. I have a passion to help you shift your behaviors to develop lifelong, sustainable healthy habits and a deep understanding of your mental, physical, and spiritual needs. We’ll work together to create lasting changes to your health, energy, and well-being because “small changes make big differences!” I am an Optimal Wellness and Resiliency Building expert. What does that mean? Well, I received my training from the Institute for Integrative Nutrition, the only school in the world that integrates over 100 of the latest nutrition theories with coaching and business skills. Additionally, I was a United States Marine for nearly seven years and a Military Olympic Athlete. I am also an RYT500 registered yoga instructor, am currently obtaining my Masters in Social Work from the University of Denver, and I’m a survivor and thrivor of many things.