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Sarah Trass

Coconut Orange Muesli

 

Being coeliac I used to struggle finding a yummy muesli that was gluten free AND affordable, so often I wouldn’t bother and just stick to having eggs.

Although I love my eggs I missed variety and having something lighter I could enjoy during the warmer seasons, so after researching different recipes and playing around with flavours and textures I liked, I landed on this one.

 

Coconut Orange Muesli

 

I love making a big batch on a Sunday, as it lasts for ages, and it can even be used for apple crumble toppings or a quick snack straight from the jar if in need throughout the week!

 

Give it a whirl and let me know what you think!

 

Sarah xx

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sarah_trass

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May 14

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I know that today can be extremely challenging as well as beautiful. I also know that it’s ok to feel a whole range of emotions. I invite you to allow a moment to ‘mother’ yourself today - what are you needing, how can you care for this in a way that feels loving? What would feel warm and caring? What would feel nourishing? All my love, Sarah x #selfmothering #wellness #love

I know that today can be extremely challenging as well as beautiful. I also know that it’s ok to feel a whole range of emotions.

I invite you to allow a moment to ‘mother’ yourself today - what are you needing, how can you care for this in a way that feels loving? What would feel warm and caring? What would feel nourishing?

All my love,
Sarah x

#selfmothering #wellness #love ...

sarah_trass

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May 12

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Beautiful words and reminder for your weekend. Your body is your home. It is where all your sensations, emotions, thoughts, and experiences exist. It's what separates you from the environment and those around you. It's yours...it's you. And despite what you may have been lead to believe or feel, your body is always in your corner doing it's best to make you feel safe, loved, connected. 👉 How can you take some time over the weekend to connect in with your body? - Where is your body asking for more love and care? - What can you lean in to, to truly hear this and partner with your body? - What's one small step you could make towards this? With love, Sarah x Poetry and image by: @briannapastor #beautifulwords #weekendthoughts #lifecoaching #somatics #tuningin #consciousliving #wellness #lifecoachnz #poetry #mindbodyhealing #livelifewell

Beautiful words and reminder for your weekend.

Your body is your home.
It is where all your sensations, emotions, thoughts, and experiences exist.
It`s what separates you from the environment and those around you.
It`s yours...it`s you.
And despite what you may have been lead to believe or feel, your body is always in your corner doing it`s best to make you feel safe, loved, connected.

👉 How can you take some time over the weekend to connect in with your body?
- Where is your body asking for more love and care?
- What can you lean in to, to truly hear this and partner with your body?
- What`s one small step you could make towards this?

With love,
Sarah x
Poetry and image by: @briannapastor

#beautifulwords #weekendthoughts #lifecoaching #somatics #tuningin #consciousliving #wellness #lifecoachnz #poetry #mindbodyhealing #livelifewell ...

sarah_trass

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May 10

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Mid-week musing for you. There is one seemingly small action that we all do throughout the day, that once removed creates more ease and generally leaves you feeling better. It’s the action of doubling up. This looks like… ⚡️ Trying to hop in the car whilst holding everything in your hands – your bag, your lunch, your coffee cup… ⚡️ Putting on your face moisturiser whilst also trying to put the lid back on. ⚡️ Calling your mum whilst trying to get ready for work. We get caught up in trying to fit as much as possible into each moment, thinking that the more we do, the easier life will be. We believe that by doubling up we save time. But in my experience it doesn’t, it ends up being frustrating and requires even more time and energy. ⚡️ You end up sitting on your bag whilst trying to get in your seat, but because your hands are full you can’t get it out of the way, and 9 times out of 10 you have to put everything down on the ground and start again. ⚡️ You end up dropping the lid and it rolls under the vanity, so then you have to get on your hands and knees and grab it out. ⚡️ You miss parts of the conversation with your mum, and end up having to repeat things and not feeling that connected. Whereas if you slow down, take one action at a time, or take additional time upfront to consider what is needed to help make things move more smoothly, it creates more space for the actions to happen easily and calmly. This could look like taking the time to put things in the boot or the passenger seat before hopping in. Putting the moisturiser on first, then putting the lid on. Getting ready completely then calling your mum on the way to work. I know it might sound silly, but if you stop and think about it how many times throughout the day do you try and double up actions? What typically happens when you do this? How do you feel whilst doing it - Calm, centred, happy or frustrated, rushed, hassled? 👉 What would it look like if you slowed down here and took one thing at a time? Sarah x #midweekmusing #dailyactions #consciouschoices #findingease #lifecoaching #hellpfullifetips #wellbeing #lifecoachnz #nervoussystemregulation #livelifewell

Mid-week musing for you.

There is one seemingly small action that we all do throughout the day, that once removed creates more ease and generally leaves you feeling better.

It’s the action of doubling up.

This looks like…
⚡️ Trying to hop in the car whilst holding everything in your hands – your bag, your lunch, your coffee cup…
⚡️ Putting on your face moisturiser whilst also trying to put the lid back on.
⚡️ Calling your mum whilst trying to get ready for work.

We get caught up in trying to fit as much as possible into each moment, thinking that the more we do, the easier life will be. We believe that by doubling up we save time.

But in my experience it doesn’t, it ends up being frustrating and requires even more time and energy.
⚡️ You end up sitting on your bag whilst trying to get in your seat, but because your hands are full you can’t get it out of the way, and 9 times out of 10 you have to put everything down on the ground and start again.
⚡️ You end up dropping the lid and it rolls under the vanity, so then you have to get on your hands and knees and grab it out.
⚡️ You miss parts of the conversation with your mum, and end up having to repeat things and not feeling that connected.

Whereas if you slow down, take one action at a time, or take additional time upfront to consider what is needed to help make things move more smoothly, it creates more space for the actions to happen easily and calmly.

This could look like taking the time to put things in the boot or the passenger seat before hopping in. Putting the moisturiser on first, then putting the lid on. Getting ready completely then calling your mum on the way to work.

I know it might sound silly, but if you stop and think about it how many times throughout the day do you try and double up actions? What typically happens when you do this? How do you feel whilst doing it - Calm, centred, happy or frustrated, rushed, hassled?

👉 What would it look like if you slowed down here and took one thing at a time?

Sarah x

#midweekmusing #dailyactions #consciouschoices #findingease #lifecoaching #hellpfullifetips #wellbeing #lifecoachnz #nervoussystemregulation #livelifewell ...

sarah_trass

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May 8

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Here’s a gentle self-regulating practice you can do whenever you feel anxious, overwhelmed by racing thoughts, or when you feel yourself being overcome by strong emotions such as anger, hurt, frustration, worry. I invite you to practice it when you aren’t feeling activated, so that you get a feel for the practice and build up your level of comfort using it before trying to access it in moments of ‘stress’. Let me know how this lands for you, and what shifts you notice in your body following the practice? Sarah x #somatics #bodywork #polyvagaltheory #connectingin #lifecoching #wellnesspractice #consciouschoices #lifecoachnz #livelifewell

Here’s a gentle self-regulating practice you can do whenever you feel anxious, overwhelmed by racing thoughts, or when you feel yourself being overcome by strong emotions such as anger, hurt, frustration, worry.

I invite you to practice it when you aren’t feeling activated, so that you get a feel for the practice and build up your level of comfort using it before trying to access it in moments of ‘stress’.

Let me know how this lands for you, and what shifts you notice in your body following the practice?

Sarah x

#somatics #bodywork #polyvagaltheory #connectingin #lifecoching #wellnesspractice #consciouschoices #lifecoachnz #livelifewell ...

sarah_trass

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May 1

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One thing I’ve been consciously working on is taking a lunch break every day. I physically put a block in my calendar and treat it like every other appointment or meeting. Whether it be 60, 30,15 or even 10minutes….I still take it. For me it’s been about challenging the stories I live inside of when it comes to taking time for myself, and not giving over to the belief that every hour has to be accounted for in some way that adds up to my overall level of productivity. So many of us don’t allow ourselves to have a lunch break – we either forget about it entirely, push it out to later in the afternoon, eat it on the run, in the car at pick-ups or at our desks. When I ask my clients about taking lunch breaks I hear similar experiences: ‘I can’t take time off to eat…what a treat….I only stop when I’ve done everything on my list…lunch breaks are earnt…is it that big of a deal? I’ll just have it later or wait for dinner.’ When you sit with these responses you see (like the majority of stories we live inside of when it comes to time/productivity/success) that taking time out to eat and nourish ourselves has become attached to our sense of worth and achievement. YET when you really look at it, how well do these stories serve you? What impact does it have on your mental and physical wellbeing? How well do you actually function when you don't take breaks? What I see, and have experienced for myself, is that not taking the time to eat and have a break during the day actually hinders your productivity, creativity, energy, and ultimately it slows you down. This is because our bodies aren’t designed to function non-stop. 👉 So that’s my invitation for you – what would it look like if you started creating space in your day for a lunch break? No matter how short. What needs to shift in the way you view lunch breaks for you to honour them? I’d love to know how this lands for you. What shifts do you notice in your mind and body when you give yourself a break during the day? What shifts do you notice in your overall level of energy, focus, creativity…when you take a break? With love, Sarah xx #healthyliving #consciouschoices #lifecoaching #habits #lifecoachnz

One thing I’ve been consciously working on is taking a lunch break every day. I physically put a block in my calendar and treat it like every other appointment or meeting. Whether it be 60, 30,15 or even 10minutes….I still take it.

For me it’s been about challenging the stories I live inside of when it comes to taking time for myself, and not giving over to the belief that every hour has to be accounted for in some way that adds up to my overall level of productivity.

So many of us don’t allow ourselves to have a lunch break – we either forget about it entirely, push it out to later in the afternoon, eat it on the run, in the car at pick-ups or at our desks. When I ask my clients about taking lunch breaks I hear similar experiences: ‘I can’t take time off to eat…what a treat….I only stop when I’ve done everything on my list…lunch breaks are earnt…is it that big of a deal? I’ll just have it later or wait for dinner.’

When you sit with these responses you see (like the majority of stories we live inside of when it comes to time/productivity/success) that taking time out to eat and nourish ourselves has become attached to our sense of worth and achievement. YET when you really look at it, how well do these stories serve you? What impact does it have on your mental and physical wellbeing? How well do you actually function when you don`t take breaks?

What I see, and have experienced for myself, is that not taking the time to eat and have a break during the day actually hinders your productivity, creativity, energy, and ultimately it slows you down. This is because our bodies aren’t designed to function non-stop.

👉 So that’s my invitation for you – what would it look like if you started creating space in your day for a lunch break? No matter how short. What needs to shift in the way you view lunch breaks for you to honour them?

I’d love to know how this lands for you. What shifts do you notice in your mind and body when you give yourself a break during the day? What shifts do you notice in your overall level of energy, focus, creativity…when you take a break?

With love,
Sarah xx

#healthyliving #consciouschoices #lifecoaching #habits #lifecoachnz ...

sarah_trass

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Apr 1

Open
On the first Sunday of the month I send out a Dose of Wellness newsletter. It’s one of my favourite ways to connect and share on topics around mindset, growth, nervous system regulation, claiming self worth, and general thoughts and tools on how to create a life you love. This month’s dose of wellness talks about 4 simple yet really powerful habits that you can introduce into your life that bring a greater sense of ease, and support you in feeling less reactive throughout the week. If you’d love to join in on these monthly newsletters, I’d love to have you 💕 sign up via link in profile or over at sarahtrass.com All my love, Sarah x

On the first Sunday of the month I send out a Dose of Wellness newsletter. It’s one of my favourite ways to connect and share on topics around mindset, growth, nervous system regulation, claiming self worth, and general thoughts and tools on how to create a life you love.

This month’s dose of wellness talks about 4 simple yet really powerful habits that you can introduce into your life that bring a greater sense of ease, and support you in feeling less reactive throughout the week.

If you’d love to join in on these monthly newsletters, I’d love to have you 💕 sign up via link in profile or over at sarahtrass.com

All my love,
Sarah x ...

sarah_trass

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Mar 27

Open
Just how an athlete works with a performance coach to build strength and tactics. How an actor works with an accent coach to prepare for a role Or how businesses work with an executive coach to develop strategies and hit targets. You work with a life coach to maximise and get the most out of your one and only precious life. So, if working with a Life Coach is something you’ve been curious about, and you are ready to take control of your life and learn more about who you are and how to live your life more intentionally.....then I’d love to be your coach. Sarah xx sarahtrass.com #lifecoaching #wellbeing #selfgrowth #consciousliving #somaticpractitioner #lifecoachnz #wellness #nervoussystemhealth #selfawareness #emotionalresiliency #selfownership #livelifewell

Just how an athlete works with a performance coach to build strength and tactics.
How an actor works with an accent coach to prepare for a role
Or how businesses work with an executive coach to develop strategies and hit targets.

You work with a life coach to maximise and get the most out of your one and only precious life.

So, if working with a Life Coach is something you’ve been curious about, and you are ready to take control of your life and learn more about who you are and how to live your life more intentionally.....then I’d love to be your coach.

Sarah xx
sarahtrass.com

#lifecoaching #wellbeing #selfgrowth #consciousliving #somaticpractitioner #lifecoachnz #wellness #nervoussystemhealth #selfawareness #emotionalresiliency #selfownership #livelifewell ...

sarah_trass

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Mar 18

Open
Warm words for your Sunday 💛 There is no finish line to cross, no peak to put your flag on, no A+ to strive for in life - all that's required is that you show up for yourself and consistently choose what aligns with what you value and deem most important, and know that this journey looks and feels different for everyone. With love, Sarah xx Image found over at @tamarah.whittaker #loveagoodquote #weekendmusing #warmwords #consciousliving #selfawareness #selflove #personalgrowth #lifecoaching #designyourlife #focus #wellbeing #againstthegrain #lifecoachnz #livelifewell

Warm words for your Sunday 💛

There is no finish line to cross, no peak to put your flag on, no A+ to strive for in life - all that`s required is that you show up for yourself and consistently choose what aligns with what you value and deem most important, and know that this journey looks and feels different for everyone.

With love,
Sarah xx

Image found over at @tamarah.whittaker
#loveagoodquote #weekendmusing #warmwords #consciousliving #selfawareness #selflove #personalgrowth #lifecoaching #designyourlife #focus #wellbeing #againstthegrain #lifecoachnz #livelifewell ...

sarah_trass

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Mar 13

Open
If you’re feeling down, having a day where you’re struggling with self-doubt and criticism, or feeling mentally exhausted, one of the most nourishing things you can do for yourself is to give yourself a facial massage. This practice activates your social engagement system, which is key in bringing a sense of compassion and connection within your body, and aids in shifting more of those 'heavy' emotions that can get stuck. Growing up we might not have been taught how to self-soothe and regulate when experiencing strong emotions, or how to SHOW our body that it’s ok to relax. This somatic practice is a wonderful place to start 💛 Use gentle pressure and stay with each position as long as you feel is needed, or at least for 5 cycles of breath. When you’re ready to bring the practice to a close, allow yourself to sit with any sensations and shifts that arise before moving on - this helps you nervous system integrate and benefit from the experience. With love, Sarah xx #somaticpractitioner #lifecoachnz #healthandwellness #findinghomewithinyourbody #nervoussystemregulation #consciousliving #selfsoothing #dailypractices #lifecoaching #somatics #selfawareness #emotionalresiliency #livelifewell

If you’re feeling down, having a day where you’re struggling with self-doubt and criticism, or feeling mentally exhausted, one of the most nourishing things you can do for yourself is to give yourself a facial massage.

This practice activates your social engagement system, which is key in bringing a sense of compassion and connection within your body, and aids in shifting more of those `heavy` emotions that can get stuck.

Growing up we might not have been taught how to self-soothe and regulate when experiencing strong emotions, or how to SHOW our body that it’s ok to relax. This somatic practice is a wonderful place to start 💛

Use gentle pressure and stay with each position as long as you feel is needed, or at least for 5 cycles of breath. When you’re ready to bring the practice to a close, allow yourself to sit with any sensations and shifts that arise before moving on - this helps you nervous system integrate and benefit from the experience.

With love,
Sarah xx

#somaticpractitioner #lifecoachnz #healthandwellness #findinghomewithinyourbody #nervoussystemregulation #consciousliving #selfsoothing #dailypractices #lifecoaching #somatics #selfawareness #emotionalresiliency #livelifewell ...

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