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Ultimate Sleep Masterclass: Best Biohacks and Proven Sleep Practices for Optimal Rest - Establishing a Consistent Sleep Schedule: Go to bed and wake up at the same time every day to regulate your body's internal clock (Circadian rhythm). Promotes better sleep quality by syncing with your body's natural sleep-wake cycle. https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/0c57ddac-8ed6-44e9-8ac0-ab23fcc1a492/pexels-ron-lach-8070508.jpg Producs/Reviews - Ultimate Sleep Masterclass: Best Biohacks and Proven Sleep Practices for Optimal Rest - 2. Limiting Screen Time Before Bed: Avoid screens, including phones, tablets, computers, and TVs, at least an hour before bedtime. Reduces exposure to blue light, which interferes with melatonin production and disrupts sleep-wake cycles. https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/03e83381-885a-4ba7-a6ce-38571730da2a/pexels-pnw-production-8981305.jpg Producs/Reviews - Ultimate Sleep Masterclass: Best Biohacks and Proven Sleep Practices for Optimal Rest - 3. Embracing Grounding Techniques: Explore contact with the earth's surface to harness free electrons and reduce inflammation and pain. 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Cultivate an atmosphere of peace and calm to signal to your body that it's time to sleep. Invest in Blackout Curtains. Eliminate sources of light within the bedroom to prevent disruptions to your sleep cycle. Optimize your sleep environment by creating a dark, tranquil space conducive to restful sleep. https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/0160b279-ea73-4ae3-b42c-7d762b43f660/Best+Accupressure+mat.png Producs/Reviews - Ultimate Sleep Masterclass: Best Biohacks and Proven Sleep Practices for Optimal Rest - Use a good quality Accupressure Mat! I highly recommend an acupressure mat for relaxation and improved sleep. Acupressure involves applying pressure to specific body points. Just a few minutes on the Sleep Induction Mat stimulates these points along your back, enhancing blood circulation and promoting deep relaxation, which can improve sleep quality and relieve tension. How to Use: Lie on the mat for about 10 minutes before sleep. Relax, breathe deeply, and gradually increase your time to 30-40 minutes as you adjust. Use it to relieve head and neck tension or massage your feet. Initially, it may feel intense, but your body soon adjusts, leading to a euphoric sensation. I use it for 30 minutes before bed, and now it’s an immediate source of relaxation. The concept originates from traditional acupuncture techniques in Russia, China, India, and the Middle East. https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/5d2a40fb-7a82-4e71-a4e4-340765fbb304/JASPR+Air+Purifier+Review+9.png Producs/Reviews - Ultimate Sleep Masterclass: Best Biohacks and Proven Sleep Practices for Optimal Rest - Invest in a high quality Air Purifier Air quality is crucial for optimal sleep. While you can survive three weeks without food, three days without water, you can only survive three minutes without air. Air purifiers are designed to filter 99.9% of harmful particles, including mold, dust, pet dander, and allergens, down to 0.1 microns. By ensuring cleaner air, these devices can significantly enhance your sleep quality, leading to more restful and uninterrupted nights. Our personal favorite is the JASPR air purifier! We have a full breakdown of the JASPR Air purifier at this LINK. https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/01fe19a7-0b26-4333-81e3-c03f7335436a/pexels-erik-mclean-16905006.jpg Producs/Reviews - Ultimate Sleep Masterclass: Best Biohacks and Proven Sleep Practices for Optimal Rest - Optimizing Sleep Temperature: Maintaining a cool sleeping environment is crucial for initiating and maintaining restful sleep, supporting the body's natural thermoregulation processes. Keep your bedroom temperature around 68-69 degrees Fahrenheit for optimal sleep conditions. Ensure a comfortable sleeping environment to facilitate restorative sleep and minimize sleep disturbances. 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This review will delve into the ingredients and their mechanisms of action. https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/ee90883f-8569-43f2-99c2-be4916b1df00/Eleuthero+review.png Producs/Reviews - Sugar Defender Review - 1.Eleuthero I immediately felt the impact of Eleuthero. Known for its ability to boost energy and combat fatigue, this ingredient has helped me maintain my vitality throughout the day, making me feel more active and engaged. https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/c5d1c1f0-303c-441e-8cbb-e135a2e460f5/Coleus+review.png Producs/Reviews - Sugar Defender Review - 2. Coleus (Also known as Forskolin) Weight management has always been a challenge, but Coleus has been a fantastic aid. This powerful fat-burning ingredient supports my health goals by promoting fat metabolism, helping me stay on track with my fitness journey. https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/50bc8481-be68-4335-9f5c-87d52d28ff35/Maca+Root.png Producs/Reviews - Sugar Defender Review - 3. Maca Root Maca Root is another standout for me. Its energy-boosting properties have been crucial in maintaining my stamina and endurance, especially during busy days. https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/f38db913-0985-40bf-a86a-3c5f091b8d2a/African+Mango+benefits+for+weight+loss.png Producs/Reviews - Sugar Defender Review - 4. African Mango Incorporating African Mango into my routine has been beneficial for weight control and improving body composition. It's a potent fat-burning agent that complements my overall health regimen. https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/310b280c-6518-4390-87e2-0b2593bc2e6f/Guarana+benefits.png Producs/Reviews - Sugar Defender Review - 5. Guarana Guarana's ability to stimulate metabolism has been a game-changer. It promotes efficient calorie burning and helps maintain my energy levels, supporting my active lifestyle. https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/54daaf36-a534-4cb4-a0d5-f46351da2734/Gymnema+benefits.png Producs/Reviews - Sugar Defender Review - 6. Gymnema Gymnema has been vital for my heart health and blood sugar regulation. Knowing that it supports cardiovascular and metabolic well-being gives me peace of mind. https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/edde6e17-8de6-4569-8c7a-0fc4cab2f73a/Ginseng.png Producs/Reviews - Sugar Defender Review - 7. Ginseng Ginseng's role in stabilizing blood sugar levels is invaluable. It has been instrumental in helping me maintain glucose balance, which is crucial for my overall health. https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/d643834f-1dea-4bf3-8276-54f937549bd1/Chromium+Picolinate+Benefits.png Producs/Reviews - Sugar Defender Review - 8. Chromium Picolinate Chromium enhances insulin sensitivity and metabolic health, aiding in blood sugar control. 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https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1514144545185-YLAY9JCXIEDD9K20K29G/Squarespacephoto+copy.jpg Home https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1513929771318-FL8YY76RDNFCUTN1ZOBH/DSC01116.jpg Home https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1513929739153-JQ52KQQ6ZKG38N6K46PA/DSC01145.jpg Home https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1513929771318-FL8YY76RDNFCUTN1ZOBH/DSC01116.jpg Home https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1513929739153-JQ52KQQ6ZKG38N6K46PA/DSC01145.jpg Home https://www.samasays.com/contact-1 daily 0.75 2025-12-10 https://images.squarespace-cdn.com/content/v1/52a74d9ae4b0253945d2aee9/1390597413198-XUEB2J3138YBEXDCIMC0/tumblr_migjb4LxOB1rkz363o2_1280.jpg Poetry https://www.samasays.com/book-club daily 0.75 2017-12-27 https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1514400758640-PCAX2X9TTIR8K82KVX37/Screen+Shot+2017-12-27+at+12.42.31+PM.png Book Club https://www.samasays.com/home-alt-1 daily 0.75 2025-12-10 https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1514144767568-WCK0SH8TXUZYXQ42I0HD/Squarespacephoto+copy.jpg Copy of Home Alt https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1514145479348-XJAZE6UAO7GQ3CJ9CIKP/DSC01145.jpg Copy of Home Alt https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1514145524252-D4A76E5D5MI39V2SY02Q/DSC01116.jpg Copy of Home Alt https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1514145548167-85G8XOFT0PTWJGZN0WXK/DSC01131.jpg Copy of Home Alt https://www.samasays.com/home-alt daily 0.75 2025-12-10 https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1514144767568-WCK0SH8TXUZYXQ42I0HD/Squarespacephoto+copy.jpg Home Alt https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1514146375833-NNI3SN6UGXPQ8K6FCT26/Squarespacephoto+copy.jpg Home Alt A man sitting on the ground beside a swimming pool at dusk, with a neon sign that reads 'SOUL' in pink lettering above him, and lounge chairs and trees in the background. https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1514145479348-XJAZE6UAO7GQ3CJ9CIKP/DSC01145.jpg Home Alt Person holding a black briefcase or portable case while standing on a sidewalk, wearing light-colored pants, a white shirt, and a watch. https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1514145548167-85G8XOFT0PTWJGZN0WXK/DSC01131.jpg Home Alt A man with a beard and shaved head smiling and looking upward, illuminated by pink neon lights in the background. https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1514145524252-D4A76E5D5MI39V2SY02Q/DSC01116.jpg Home Alt A person in a black jacket and light green pants using a vintage red typewriter. https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1514146391256-I1BULYD3X9LPCV5GQB9Q/DSCF6066.jpg Home Alt A man with a bald head and beard, wearing a dark blazer, white shirt, light pants with turned-up cuffs and white sneakers, sitting on a white outdoor sofa by a swimming pool at dusk, working on a red portable record player. 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Green hedges and trees are in the background. https://www.samasays.com/about2 daily 0.75 2024-03-03 https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1598371575959-HEUPN2GEO2BRTPSC5AMH/Squarespacephoto%2Bcopy.jpg A little more about me https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1514323734325-NX7WDSTHYGHIBM7RYF4Z/DSC01116.jpg A little more about me https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1514323828328-SWOG4F7X9DJRSHQE9UUR/DSC01145.jpg A little more about me https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1514323734325-NX7WDSTHYGHIBM7RYF4Z/DSC01116.jpg A little more about me https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1514323828328-SWOG4F7X9DJRSHQE9UUR/DSC01145.jpg A little more about me https://www.samasays.com/stoicism daily 0.75 2017-12-29 https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1514405685078-2YIOETO1OX8MGQPE84DB/stoicism.jpg stoicism https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1514498895009-IHBVBSD4UI26ZUZLNHLS/Screen+Shot+2017-12-28+at+4.04.06+PM.png stoicism Zeno of Citium https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1514501302063-6V0ML0ZQIRYUSXH0DXK3/Stoa+Poikile stoicism Stoa Poikile https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1514502197100-6K71NMEV7CCH1J99OVQO/Screen+Shot+2017-12-28+at+3.39.26+PM.png stoicism https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1514503158129-6G5JNZQBQ7OXVUVHFY05/Screen+Shot+2017-12-28+at+5.18.41+PM.png stoicism Seneca the Younger https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1514504571848-F5YBCB9K061PVLF9CA2A/Screen+Shot+2017-12-28+at+5.39.42+PM.png stoicism Marcus Aurelius https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1514583559727-X4R8C99VBQRJP4LKR0HG/Screen+Shot+2017-12-29+at+3.38.51+PM.png stoicism Epictetus https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1514498895009-IHBVBSD4UI26ZUZLNHLS/Screen+Shot+2017-12-28+at+4.04.06+PM.png stoicism Zeno of Citium https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1514501302063-6V0ML0ZQIRYUSXH0DXK3/Stoa+Poikile stoicism Stoa Poikile https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1514502197100-6K71NMEV7CCH1J99OVQO/Screen+Shot+2017-12-28+at+3.39.26+PM.png stoicism https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1514503158129-6G5JNZQBQ7OXVUVHFY05/Screen+Shot+2017-12-28+at+5.18.41+PM.png stoicism Seneca the Younger https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1514504571848-F5YBCB9K061PVLF9CA2A/Screen+Shot+2017-12-28+at+5.39.42+PM.png stoicism Marcus Aurelius https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1514583559727-X4R8C99VBQRJP4LKR0HG/Screen+Shot+2017-12-29+at+3.38.51+PM.png stoicism Epictetus 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https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1515098059806-RGP4UDMCYV8FL3J3YE13/Screen+Shot+2018-01-04+at+2.24.51+PM.png Poetry https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1515098082662-A6OMOB43YNVD8VUXOYXP/Screen+Shot+2018-01-04+at+2.25.21+PM.png Poetry https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1515098094886-FCPNSOUSS06LVN4SBORX/Screen+Shot+2018-01-04+at+2.26.21+PM.png Poetry https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1515098138907-KCM1DX4CQPAJTFGSP555/Screen+Shot+2018-01-04+at+2.26.56+PM.png Poetry https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1515098114293-52KZD8SZQ7CEDQFD6JRN/Screen+Shot+2018-01-04+at+2.27.29+PM.png Poetry https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1515098155505-2MEOM624PSFAX0G0YHPY/Screen+Shot+2018-01-04+at+2.27.58+PM.png Poetry https://www.samasays.com/about1 daily 0.75 2024-03-03 https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1598363944656-GUIS3K4S9J9QJ83LB9NW/contentaware.png About https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1599604015149-NCZ9XPAFNQPXOLR0ECRZ/hospital+photo.jpg About - Depressed & Battling Auto-Immunity As you can see in the image to the left, I was bloated and puffy. You can see it in my face, my upper arms, and my pecs. Everyday was a struggle during these trying times. It forced me to awaken the hero within me. We all have a hero within us. It is that guiding voice that is constantly tugging and pulling on our heart strings. It is that invisible soldier that is daring us to make it visible. It took me a long time to bring this voice to life. I want to decrease that time for my fellow humans in need. https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1599604225618-HRRC8Z6FHRWHTG3IT6YI/paddleboarding+face+shot+close+up.jpg About - Living & Loving Life To the right we have what it looks like years after beginning the journey. It will not happen over night, trust me. There has to be a day one, and once you make that decision to step into your highest self, your brain will literally reprogram itself and the energy of the universe will begin to beat through you. Life these days feel brand new. I can’t even recognize the version of myself I used to be, but I will remember those dark days. Pain was the greatest master one could ask for during my period of growth. https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1598394557394-8PLQ43BQWF0JU1Y69EWT/Zion.png About https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1599604015149-NCZ9XPAFNQPXOLR0ECRZ/hospital+photo.jpg About - Depressed & Battling Auto-Immunity In the image on the left, notice the bloating and puffiness that marked me – evident in my face, upper arms, and pecs. Every day posed a challenge during those tough times. It urged the dormant hero in me to awaken. We all carry this inner hero, a guiding voice pulling at our heartstrings, an unseen soldier daring us to become visible. It took a while to give life to this voice. Now, my aim is to shorten that journey for others in need, to lessen the time between feeling the call to heroism and making it a reality. https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1599604225618-HRRC8Z6FHRWHTG3IT6YI/paddleboarding+face+shot+close+up.jpg About - Living & Loving Life On the right, we witness the transformation years into the journey. It won't unfold overnight, believe me. There's a pivotal day one, and the moment you choose to embrace your best self, your mind undergoes a profound reprogramming. The universe's energy starts pulsating within you. These days, life feels utterly fresh. The person I used to be is almost unrecognizable, yet the memory of those challenging times lingers. Pain served as an unparalleled guide in my journey of growth. https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1709233257704-KDLLD1X6I35EZ0RQJKYB/DSCF3620Civic+2.jpeg About https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1709233258813-Y6B55W6K3XT9XGYOTU9D/DSCF3369Civic.jpeg About https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1709233258313-UHVLM5XE65DA3B93L3Q6/DSCF3601Civic.jpeg About https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1709492692101-TDTSEMR56WKMRVWWSN77/IMG_2356.JPEG About https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1598550863185-NOFD10X6ULXRW5ZHFXOD/close+up+hike.jpg About https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1598550863642-R0LWIYIEZXOLJHYQN2UJ/lamar+bridge+smiling.jpg About https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1598550865605-7REDTTHYOZSJ45NRZEVB/lone+rock+sipping+tea.jpg About https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1598550865561-G2I84CVTHD6D35TBWI9C/monument+valley+solo.jpg About https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1598550867554-ZVJHWAXCI5F18JXN3N80/narrows+close+up.jpg About https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1599601667177-IDMGDH13K1YOKUFNIUL9/slack+lining+balance.jpg About https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1599601705791-907B14HO84UAWE3B08A2/narrows+with+adam.jpg About https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1598394557394-8PLQ43BQWF0JU1Y69EWT/Zion.png About https://www.samasays.com/home-1 daily 1.0 2025-12-10 https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/3ecd20b0-52c2-49b9-bb9c-3286c961d733/contentaware.jpg Home https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1599614666061-R0LB5AUF8OSYBZQ29DM5/toa-heftiba-09SxeOdtlPE-unsplash.jpg Home https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1598550865605-7REDTTHYOZSJ45NRZEVB/lone+rock+sipping+tea.jpg Home https://www.samasays.com/14-day-free-e-book daily 0.75 2025-12-10 https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/986d6be8-aadc-42b9-a0ff-7e710abf3e15/Screen+Shot+2024-02-28+at+5.33.21+PM.png https://www.samasays.com/discount-codes daily 0.75 2025-12-10 https://www.samasays.com/new-page daily 0.75 2025-12-10 https://www.samasays.com/peptides-guide daily 0.75 2026-03-12 https://www.samasays.com/armra-colostrum-guide daily 0.75 2026-03-19 https://www.samasays.com/sky-and-sol-skincare-guide daily 0.75 2026-03-31 https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/0a363e3a-00f6-4f0c-a46d-95564f00f94f/sky-and-sol-sunscreen-tallow-clean-skincare-guide.jpg https://www.samasays.com/coaching daily 0.75 2020-09-09 https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1599612752496-4BKVMU9ZBFID5PYJ3RSN/mark-autumns-Ssr26I0QWVY-unsplash.jpg Coaching https://www.samasays.com/coaching/p/3monthintensiveconsultation monthly 0.5 2020-09-09 https://images.squarespace-cdn.com/content/v1/59cc67f84c0dbf0a5d11ec04/1599675507400-ET2Z79H1U2RDXR22A5HY/heidi-fin-iy_l7I-sD_0-unsplash.jpg Coaching - 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