July / August 2013

Feeling the Fireworks

So much newness this summer!

Activate your inner superhero! Greetings from Mighty headquarters with exciting news and updates. First, Mighty is now located in a new office: 5250 Elvas Ave, Sacramento. This is just a couple miles from the former office, and still in lovely East Sacramento. Second, Mighty now has a new name: formerly Mighty Holistic Life & Business Coaching, now Mighty Mind & Body.

Why the change? At our new location we are now able to expand our services to include a full spectrum of services for mind, body, and lifestyle. This includes the official launch of the "Wellness U" classes, and new services such as Bridge to Wellness and Body Boost. Visit our website or call us for more info!

New location, new name, new improved ways to serve our wonderful clients! Join us to celebrate at our open house on July 17-- info article to the left side.

Consultations are always FREE!

Mighty Mind & Body
(916) 800-3866
This email address is being protected from spambots. You need JavaScript enabled to view it.
5250 Elvas Ave, Sacramento CA (1/2 mile from 56th & H St)
Inside La Vita Bella Organic Spa
by appointment only

Mighty Open House July 17!

Mighty Mind & Body has a new office! Bring your friends and celebrate with us Wednesday, July 17 4pm-7pm at 5250 Elvas Avenue, inside La Vita Bella Organic Spa.

Enjoy healthy snacks, drinks, and giveaways! And ask about our FREE consultations, and special $49 pricing (reg $75) for the month of July.

More information is on Facebook (click here).

3 ways to RSVP: email This email address is being protected from spambots. You need JavaScript enabled to view it., call (916) 800-3866, or log in on Facebook and click "join".

Where: 5250 Elvas Avenue
Sacramento 95819
When: Wed July 17 4pm-7pm
FREE to attend!

We look forward to seeing you!

NEW Services

Individual Sessions:

Wellness U:

Wellness classes for the everyday superhero!

Next class: "Night Owl Wellness" coming in August!

Phone/Skype sessions available

Consultations at Mighty are always FREE!

Contact us today at
(916) 800-3866 or This email address is being protected from spambots. You need JavaScript enabled to view it.

Volunteer Opportunity

The Midtown Homeless Resource Center (HRC) in Midtown Sacramento, CA is seeking volunteers! Duties include welcoming clients, assisting clients with signing in, and room set-up/clean-up.

Shifts have been moved to Thursdays (formerly on Mondays) from 9am-noon. Free parking lot is provided.

Contact the Midtown Business Association for more information: 916-442-1500, or the project coordinator, Tammie, at 916-533-5946.

Summer 2013 Specials

35% off Individual Sessions
60 min only $49!
Relax and rejuvenate the mind and body

FREE services Available for Veterans registered with VHHFA.org

Valid through Aug 31, 2013. Mention this ad to redeem discount. Some conditions may apply.

Fun AND Healthy:
Peaceful Party Planning

Summer is here, and that means lots of fun events such as outdoor weddings, family reunions, and BBQ get-togethers. Planning these events can be stressful. But with a plan and active delegating, the emphasis will be on fun times from start to finish. Here are some tips to infuse peace and joy into party planning:

1) Healthy daily habits. As a party planner, it is important that you can focus on your tasks, which means being able to focus on things besides how tired or hungry you are. This means having healthy habits months before your event or party happens. Consistent, deep sleep is a foundation of good health, followed by healthy eating for your body's fuel during the day, and daily movement and stretching to keep your body ready for activity.

  • Sleep needs vary for individuals, but the average is 7-9 hours per night of restful sleep. Falling asleep around 10pm as often as possible is ideal for restorative or "beauty" sleep (between 11pm and 2am).
  • Healthy eating means not feeling deprived or over-full during the day. This means having balanced snacks and meals that include protein and healthy fats to provide satiety and slow-burning fuel. Also having colorful, fresh produce and healthy grains throughout the day will give you the healthy carbs your body needs for bursts of energy. Talk to your doctor or dietitian about healthy micro-nutrient supplements to fill in any gaps in your diet.
  • Exercise has been proven to relieve stress. And what other stress reliever out there also has the beneficial effect of causing you to become more physically fit? None that we've heard about! Even a quick 10-minute walk outside can do wonders to ease the mind and emotions. Burn calories and tone the body while "burning off" stress!

2) Daily quiet time. Sitting quietly by yourself (turn off your phone, computer speakers, and the radio) and allowing your mind to be clear for 10 minutes each day has been proven in research studies to lower stress levels and improve your mood overall. And if you have been trained in a specific meditation technique, today is the day to get back in the habit.

Even if you have no formal training, having quiet time with eyes closed and focusing on your breath can have a profound effect to improve your day. Here is a helpful video about this daily technique by mindfulness expert Andy Puddicombe on TED Talks:

Andy Puddicombe: All it takes is 10 mindful minutes

3) Ask for help. Planning a large gathering all by yourself can be overwhelming. It is ok to ask others to help you! Friends and family are often available to volunteer-- as the saying goes, many hands make for light work. And paid vendors are an option if you have a budget available. The key is to delegate responsibly clearly and precisely, and to keep a level head if some details don't work out perfectly. (There will always be some snags, and that's ok!) Here's how:

a) Email is great to get everything in writing in the weeks or months before the event, and follow up with a brief conversation about the task with each helper. Make sure your helpers have enough time to complete their task(s), and make sure they are aware of their deadlines.

b) Check in at regular intervals (every few weeks or as necessary) with each helper and confirm whether they are on task. Don't get angry if they fall through-- ask them if they have any recommendations for someone else who can take the task and move on quickly!

c) Don't over-focus on how any particular task is done by your helpers-- especially volunteer helpers. Instead, focus on the fact it is getting done, and you don't have to do it yourself!

4) Focus on the fun! Many people get swept up in the stress of planning an event, and then don't even enjoy the event! If you are a professional party planner, it is your job to oversee the event rather than enjoy the party. But if you are an event host for family and friends, your guests are there to have fun with YOU, not without you. If you feel stress beginning to overwhelm you, just think about why you are hosting the gathering to begin with! Is it to celebrate a friend's wedding? Is it to celebrate 4th of July? Remember, the decorations not being perfect, the sound system breaking, or any other detail is secondary to the point of your special gathering-- to enjoy each other's company and have fun!

Need help with healthier habits, mindfulness, or stress-relief? Contact Mighty today!
(916) 800-3866 or This email address is being protected from spambots. You need JavaScript enabled to view it.

Chill out this summer with healthful exercises and techniques to de-stress, de-compress, and rejuvenate the mind and body. Let's get started together today!


Aja Uranga-Foster
Mighty Mind & Body
5250 Elvas Avenue
Sacramento, CA 95819
Inside La Vita Bella Organic Spa
(916) 800-3866
This email address is being protected from spambots. You need JavaScript enabled to view it.

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