S A U N A I E

S A U N A I E Presents Why You're Tired in The Mornings Q U O T E S: Every Week, Every Day, Every Hour, Every Moment is a chance for a fresh start. Sieze the opportunity & begin again. 2nd: I Don't Think We're Meant to Understand it All The Time. I think That Sometimes We Just Have to Have Faith. S E G M E N T S: 5 Reasons Why You're Waking Up Tired  Reasons Why You're Tired 1. Blue Light Before Going To Bed  - Blue Light is Artificial light that Boosts Alertness & Suppresses Melatonin - Melatonin aids the body with Sleep & helps you feel drowsy at night Tips:  - Avoid using screens 2-3 hours before going to bed. - Use blue-blocking eyewear or a blue light flitering app at night 2. Poor Eating Habits & Drinking Habits - We're All Aware of the dangers of Caffeine in the afternoon, but eating or drinking late can also negatiely impact our sleep. - Ideally you'd shouldn't eat after 6pm because that's when your body slows down & prepares for sleep. Tips:  - Avoid Caffeine after 12pm - Finish Eating around 6pm, 7pm the latest & drinking around 8pm  3. Poor Mattress You Spend 1/3 of your time sleeping, it'll be worth it to find a mattress that is well suited for you & your body. Tips:  - Invest in a High Quality Mattress - Replace your Mattress every 9 to 10 years 4. Poor Sleep Environment We are Sensitive, & Our Sleep is affected by Small Changes in Noise, Light & Temperature Tips: - Ideally keep your room between 60 - 65 degrees for Sleeping.  - Ensure your bedroom is Dark & Quiet 5. Hitting Snooze  Hitting Snooze may feel like we're getting more rest, but it only gives us shallow, fragmented sleep, & can make us more tired.  Tips: - Limit your snooze to ONE time a day, or ideally not at all. H o u s e k e e p i n g  S A U N A I E Merchandise https://s-a-u-n-a-i-e.myshopify.com/collections/all Q U O T E S: Knowing What You Should Do & Actually Doing Them is a Big Stretch, Just Do it.

29 Marras 202214min

S A U N A I E Presents Relationship Check in Q U O T E S: it's better to be single with high standards then in a relationship settling for less.  2nd: While 1 person hesitates because he feels inferior, the other is busy making mistakess & becoming Superior. S E G M E N T S: Relationship Check in & Are You Sabotaging Your Relationship? Relationship Check-in  1. How connected are you feeling in the relationship? - is there something you need from your partner? - have you been making your contributions to the relationship? 2. Is there anything they've stopped doing that you miss? - is there something you stopped doing that they miss? 3. Do y'all have enough Quality Time for each other? - Set out 1 day a week for a Date Night 4. Is there anything you can do to make their life easier? - is there anything they can do to make your life easier? 5. Is there anything that they're doing that's been annoying? - Is there anything that you've been doing that's been annoying? 6. Is there anything you feel I've been taking for Granted lately? 7. Do you feel Loved? - Do i Feel Loved? 8. How could we have more fun together? 9. How healthy do feel our Relationship is? 10. Is there anything you want us to work on? S E G M E N T #2: Sabotaging Your Relationships 1. Actively Looking For Flaws ( in order to distance ourselves ) 2. Not Being Honest 3. Setting Unrealistic Expectations 4. Giving the Silent-Treatment 5. Always Looking for an Exit Strategy 6. Sending Mixed Singals 7. Repeating the Same Patterns & Expecting Different Results 8. Projecting Our Insecurities  9. Cheating 10. Avoiding Issues & Conflict 11. Romanticizing Previous Partners & Comparing Everyone to Them.  - Most of us want Healthy & Loving Relationships, but sometimes we intentionally & unintentionally do things to sabotage our Relationships. H O U S E K E E P I N G Apple Air Tag  https://amzn.to/3J44AIw Dre Beats Studio EarBuds https://amzn.to/3gdZwaC B l a c k F r i d a y D e a l: 40% off your next purchase O U T R O: Good Things don't Come To Those Who Wait. Good Things Come To Those Who Pursue The Goals & Dreams They Believe in.

24 Marras 202219min

S A U N A I E Presents Relationship Tips Q U O T E S: Mistakes are the Portals of Discovery 2nd: Digging Deep is the Only Way To Learn Who You Truly Are.  S E G M E N T S: Relationship Tips  1. Instead of Trying To Win, Try to Understand  2. Instead of Jumping to Conclusions, Listen.  3. Instead of Offering Unsolicited Advice, Offer Support 4. Instead of Making Assumptions, Ask Questions 5. Instead of Trying To Control Them, Trust Them 6. Instead of Projecting, Take Time to Self-Reflect 7. Instead of Trying to Change the Person, Accept Them 8. Instead of Betraying Yourself, Set Healthy Boundaries. 9. Instead of Blaming, Take Responsibility for your Actions 10. Instead of Settling, Ask For What You Need O u t r o: Start Off Small & Build Each Day. Overwhelming Yourself Will Stunt Your Growth. H o u s e k e e p i n g New Merch On Sale www.SAUNAIE.com/MERCH Dre Beats Studio EarBuds https://amzn.to/3gdZwaC

21 Marras 202216min

S A U N A I E Presents Checking in on Your People Q U O T E S: Deep Convos with the Right People are Priceless. 2nd: A Year From Now You May Wish You Had Started Today. S E G M E N T S: Checking-in With People - How's Your Week Been? - What's been the theme of your week? - What's the Biggest Struggle You Faced? - What's the Best Thing That Happened This Week? - Is there anything I can Help You With? - What did you learn about Yourself about this week? - What's a reoccurring thought you've been having? H o u s e k e e p i n g New Merchandise is Available on the site www.SAUNAIE.COM/MERCH Affiliate Link: Dre Beats Studio EarBuds https://amzn.to/3gdZwaC O u t r o: Gratitude is Linked to Your Mindset & Perception of Life

18 Marras 202211min

S E G M E N T S: 20 Signs of Burnout - B U R N O U T - 1. You Find Yourself Focusing on The Negative 2. You Push Away or Go into isolation 3. Your Every Action feels Like a Sacrifice 4. You Feel Driven by Obligations Not Values 5. You Don't Feel Fulfilled 6. You Don't Feel Connected With Who You Are 7. You Often React versus Responding 8. You Feel Overwhelmed or Anxious 9. You Have A Hard Time Maintaing or Setting Boundaries 10. You Often Feel irritated or irritaionally Angry 11. You Feel Hopeless 12. You Feel Numb or Apathetic 13. You Lack Motivation or Purpose 14. You Self-identify as a Failure 15. You Often Feel Tired 16. You Find it Difficult Concentrate or Pay Attention 17. You Find Yourself Forgetting Things 18. You Feel impatient 19. You Feel that your Mood has Changed 20. You Notice an Alteration in Your Sleep Pattern. What Can Help Burnout? 1. Rest ( Sleep, Spend Less Time on Your Phone, Self-Care Day or Days ) 2. Take Care of Your Physical Health ( Hydrate, Stretch, Get A Massage ) 3. Re-Establish Clear & Realistic Expectations 4. Adjust Your Boundaries 5. Reconnect with your Purpose & Meaning in Life 6. Practice Acceptance of What is ( Things you can't Control ) 7. Celebrate Your Efforts, Not Just The Outcome 8. Practice Gratitude 9. Seek Support ( Friends, Community, Therapist ) O u t r o: Sometimes Rushing it Will Ruin it. Be Patient.

15 Marras 202212min

S A U N A I E Presents 7 Pillars of Personal Development Q U O T E S: You will Never Change Your Life Until You Change Something You Do Daily. 2nd: Help Your People Grow & Perform at Their Highest Possible Levels. S E G M E N T: 7 Pillars of Personal Development 1. Waking Up Early 2. Daily Movement 3. Meditation 4. Drink More Water 5. Learning & Reading 6. Daily Journaling 7. Go To Bed Early O u t r o: Discover Why You're important, then refuse to settle for anyone who doesn't completely agree.

7 Marras 202215min

S E G M E N T S: Teaching Kids about Money Between the Ages 4 & 7 - Teaching your kids how to count bills & coins. ( Monopoly, or playing store at home ) - Allowing them to pay at grocery stores. - Teach them about Chores & an allowance - Don't argue about Money Between Ages 8 & 12 - Teaching them about Saving for Something they want to buy & the significance of saving - Open a bank Account & teaching them about the checking & savings acct. - Allocate Allowance towards savings. - Creating a budget for the Groceries Between Ages 13 & 15 - This is where you educate your kids on Budgeting, Income & Expenses - Understand costs of Buying a Car - Understanding their Financial Wants & Needs - Teaching them about using a Debit & Credit Card Between Ages 16 & 18 - Teaching them about the ROI of College - Store Valued Cards - Basics of Investing & Different Financial Accounts - Household Expenses for Living on Their Own - Educating them about Business & side hustles Bonus content: Ages: 2 - 3: You can teach your kids about each coin. You can give them play money to "play store" & have them buy their own cereal or toy. Ages 4 - 5: Let your kids help you cut out coupons & when you go to the store they can help you find the items. - This is a fun way for your children to feel like they're helping while learning about Saving. Ages 6 - 7: Kids like Collecting, maybe spark their interest in Coin Collecting. If you give kids an allowance, teach them about what it means to do a chore & earn money. Ages 8 - 12: Open a bank account for your kid & encourage them to start saving & what that means. Teach them about Comparison Shopping. For example: Buying Toilet Paper from Costco vs other Grocery stores Ages: 13 - 15: Help your kids set a family budget with you & learn wants vs needs. This wouldbe great time to teach them budgeting & how to buy a car with cash vs what Financing would cost & why not to finance a brand new car. Ages 16 - 18: Perfect time to get your kids interested in the Stock Market. Teach them the costs of college & if their career choice will pay for the lifestyle they want. O u t r o: Positivity is a 2 way street. The more Positive thoughts you put out, the more postive energy will flow back.

4 Marras 202211min

S A U N A I E Presents Improving Your Personality Q u o t e s: Choose your Circle Carefully. Spend time with People who belong in your Future not those who should Stay in your Past 2nd: Success comes with Consistency. Keep Going, Even on the Most Challenging Days. S E G M E N T S: Improving your Personality 1. Be a Better Listener. 2. Read More & Expand Your Interests. 3. Meet New People 4. Have Integrity & Treat People with Respect 5. Be Supportive of Others 6. BE YOURSELF H o u s e k e e p i n g IN Honor of Halloween & Thanksgiving being around the corner, use discount code "SAUNAIE" for 25% off your next purchase Happy Halloween, Enjoy the day & Be safe O U T R O: Life Can Be Slow & Calm or Rough & Rocky, but at the end You'll be able to see the amazing adventure you've lived.

31 Loka 202211min