Black Women’s Wellness: Inspiring Mental, Physical, and Social Health – Seasonal Sister Podcast

Weight and wellness take center stage in this episode of the Seasonal Sisters Podcast as Janice Saunders dives into the A–Z of Wellness series with the letter W—Weight, Wellness, and Waking Up. Janice encourages Black women in midlife to drop the guilt and redefine their relationship with their weight. Through client stories, health statistics, and practical exercises like "sandwiching," she emphasizes that while weight does not equal wellness, being mindful of your weight is a necessary skill for a long, vibrant life. If you’ve been white-knuckling your way through restrictive diets or relying entirely on willpower, this episode is your call to remix your recipe for wellness and finally stay consistent.   Episode Timestamps; 00:00 Welcome to Seasonal Sisters 01:35 Weight Myths and Truths 04:04 Real Life Weight Wisdom 06:18 Letter W Wellness Focus 08:23 Janice Story and Coaching Roots 11:14 Stop Waiting Start Now 12:30 Mindful Weight Conversation 14:32 Sandwiching Habit Strategy 16:08 Client Story New Pattern 19:12 Turn Inward and Model Wellness 22:02 Closing Goals and Support 22:44 Final Thanks and Next Steps   What You’ll Learn in This Episode Why the number on the scale doesn't define your wellness, but mindfulness about weight is crucial. How to ditch diet culture, restrictive calories, and expensive fads. What the "sandwiching" technique is and how to apply it to your daily routine. How to replace negative internal dialogue and guilt with actionable healthy habits. Why relying on preparation is more effective than relying on willpower. How to model a healthy lifestyle for the young women in your life.   Resources & Mentions Janice Saunders’ Everyday Wellness Free Guide Book reference: How to Change: The Science of Getting from Where You Are to Where You Want to Be by Dr. Katie Milkman (Sandwiching concept) Book reference: Your Dreams Are Priceless by Janice Saunders   Call to Action If this episode resonated with you, don’t keep it to yourself—share it with a sister, friend, or loved one who’s ready to prioritize her wellness. Take a moment this week to share your health goals with someone you trust or write them down, and identify one small healthy habit you can start today. Remember: Wellness is an action verb—and your next step starts now.   Follow Janice Saunders on; Website: https://www.yourseasonalsister.com/ Instagram: https://www.instagram.com/therealjanicesaunders/ Facebook: https://www.facebook.com/therealjanicesaunders/ Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share   Listen to the Seasonal Sisters Podcast on; Podcast Website: https://seasonal-sisters-podcast.simplecast.com/   Sign-Up for the Seasonal Healthy Habits Collective Email List; https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697   Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice: https://calendly.com/seasonalsister/discovery-call

Vision-driven wellness takes center stage in this episode of the Seasonal Sisters Podcast as Janice Saunders dives into the A–Z of Wellness series with the letter V—Vision, Vitality, and Victory. Janice encourages women in midlife to reconnect with their dreams, redefine their vision for the future, and build sustainable healthy habits that support a long, vibrant life. Through personal stories, cultural references, and practical exercises like the Centenarian Decathlon, she emphasizes that wellness is not just about food—it’s about intentional daily actions that align with the life you truly desire. If you’ve been starting and stopping your health routines, this episode is your call to remix your recipe for wellness and finally stay consistent.   Episode Timestamps; 00:00 Welcome to Seasonal Sisters 01:20 A to Z Wellness Mission 02:50 From Grinding to Remixing 04:57 Visionaries and Inspiration 07:11 Letter V Vitality 09:17 Start Solo and Commit 10:21 Dreams and Tony Robbins 13:48 Six for 60 and Midlife 15:04 Centenarian Decathlon 16:47 Vitality Role Models 18:13 Create Your Wellness Recipe 18:56 Download Everyday Wellness 19:26 Experiment and Take Action 21:03 Closing and Next Steps   What You’ll Learn in This Episode Why vision is the foundation of long-term wellness How to remix your healthy habits to fit your current life season A simple framework to stay consistent with wellness routines What the Centenarian Decathlon is and how to apply it Why small, daily actions matter more than perfection How to move past the “I don’t have time” mindset The importance of experimenting with habits to find what works for you How to build a wellness routine that supports mental, physical, and social health   Resources & Mentions Janice Saunders’ Everyday Wellness Free Guide  Book reference: Outlive by Peter Attia (Centenarian Decathlon concept)   Call to Action If this episode resonated with you, don’t keep it to yourself—share it with a sister, friend, or loved one who’s ready to prioritize her wellness. Take a moment this week to write down your vision for the next 20–30 years and identify one small healthy habit you can start today. Remember: Wellness is an action verb—and your next step starts now.   Follow Janice Saunders on; Website: https://www.yourseasonalsister.com/ Instagram: https://www.instagram.com/therealjanicesaunders/ Facebook: https://www.facebook.com/therealjanicesaunders/ Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share   Listen to the Seasonal Sisters Podcast on; Podcast Website: https://seasonal-sisters-podcast.simplecast.com/   Sign-Up for the Seasonal Healthy Habits Collective Email List; https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697   Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice: https://calendly.com/seasonalsister/discovery-call

Rest is more than sleep—discover the 7 types of rest your body truly needs in this powerful episode featuring Dr. Saundra Dalton-Smith. In this episode of the Seasonal Sisters Podcast, Janice Saunders dives into a transformative conversation with Dr. Saundra Dalton-Smith about why so many high-achieving women feel exhausted—even when they’re getting enough sleep. Together, they explore rest as a multidimensional practice, breaking down the seven types of rest and examining how deficiencies in each can lead to burnout, overwhelm, and disconnection. Dr. Dalton-Smith shares practical insights into identifying your personal rest deficits and simple ways to restore your energy across the physical, mental, emotional, and creative areas of your life. If you’ve ever felt tired despite doing “all the right things,” this episode will help you redefine rest and reclaim your energy—without guilt. Timestamps 00:00 Free Wellness Gift for Daily Healthy Habits 00:52 Seasonal Sisters Podcast Welcome + Guided Breathwork 03:11 Meet Dr. Saundra Dalton-Smith | 7 Types of Rest Expert 07:39 Burnout Story + Introduction to the Seven Types of Rest 09:04 Janice Saunders Health Wake-Up Call + Lifestyle Shift 10:40 Emotional Rest + Mental Rest Explained for Burnout Recovery 14:37 Building Healthy Habits with Small, Consistent Steps 18:28 Faith, Spiritual Rest + Inner Peace Practices 22:41 Daily Healthy Habits Routine for Busy Women 24:25 Morning Wellness Routine for Energy and Focus 25:01 Protein Coffee Breakfast for Women’s Health 25:18 Easy Meal Prep Ideas for Healthy Living 25:55 Gym Routine + Evening Wind Down Habits 26:41 Strength Training Benefits for Women Over 40 27:29 Collagen Coffee Recipe + Wellness Benefits 29:27 Mindful Moment: Hypertension Awareness + Heart Health 30:53 The 7 Types of Rest Explained (Full Breakdown) 31:39 Stretching + Parasympathetic Nervous System Reset 32:56 Salt Water, Cooking at Home + Simple Nutrition Tips 36:31 Emotional Rest + Sensory Rest for Stress Relief 41:13 Final Wellness Recipe + Encouragement for Healthy Living   What You’ll Learn in This Episode Why does sleep not fully restore your energy The 7 types of rest and how each one impacts your wellness How to identify which type of rest you’re lacking The connection between burnout and rest deficits Simple, practical ways to integrate rest into your daily life How redefining rest can improve your mental, physical, and emotional health Resources & Mentions Dr. Saundra Dalton-Smith Rest Quiz: https://www.restquiz.com/home-page/ Sacred Rest by Dr. Saundra Dalton-Smith Call to Action If this episode resonated with you, share it with a sister, friend, or colleague who needs permission to rest. Don’t forget to subscribe, leave a review, and continue the conversation by connecting with Janice Saunders on social media.   Featured Invitation Your Recipe for Consistent Wellness Starts Here Do you want simple, realistic ways to take better care of yourself without starting over? Are you ready for habits that fit your real life? Download your free Everyday Wellness Guide and start with one small ingredient today. Registration Link: https://www.yourseasonalsister.com/opt-in-85e5f555-eb7a-4a3c-9748-7f1802509c25   Follow Dr. Saundra Dalton-Smith on; Instagram: https://www.instagram.com/drdaltonsmith Website: https://www.drdaltonsmith.com/ LinkedIn: https://www.linkedin.com/in/drdaltonsmith/ Follow Janice Saunders on; Website: https://www.yourseasonalsister.com/ Instagram: https://www.instagram.com/therealjanicesaunders/ Facebook: https://www.facebook.com/therealjanicesaunders/ Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share   Listen to the Seasonal Sisters Podcast on; Podcast Website: https://seasonal-sisters-podcast.simplecast.com/   Sign-Up for the Seasonal Healthy Habits Collective Email List; https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697   Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice: https://calendly.com/seasonalsister/discovery-call

Wellness begins with listening to your body, and in this inspiring episode, host Janice Saunders welcomes Monife' Marshall, founder of Yoga by Monife'  and certified nutritional wellness coach. Monife' shares her powerful healing journey—from chronic pain after a near-fatal car accident to discovering yoga as a path toward physical and emotional freedom. Together, they explore the connection between body and mind, the importance of breathwork, the healing power of touch, and practical ways to honor your body through self-awareness, posture, and daily mindfulness. This conversation reminds us that healing doesn’t have to be complicated—it’s about slowing down, tuning in, and creating space for wellness in every season of life.   ⏱ Timestamps: 00:00 Welcome and Replay Intro 00:31 Spring Into Health Challenge 01:19 Podcast Mission and Host Intro 03:29 Meet Monifa Marshall 04:27 Self-Hug and Self-Care 05:51 Car Accident to Chronic Pain 11:09 Yoga Heals and Lifestyle Shift 17:22 Mind Body Tools and Chakras 22:42 Mudras Assists and Accessibility 25:07 Chronic Pain Facts and Tips 27:01 Yoga Basics for Pain Relief 31:45 Posture Breathing and Body Scan 33:14 Chair Yoga Access 34:24 Pain Relief Options 35:31 Protein For Strength 37:25 Hydration Habit Stack 39:04 Breakfast Bio Individuality 41:17 Build A Balanced Plate 42:57 Sandwiching And Compassion 47:56 Moderation And Yuka App 51:09 Sleep As Wellness Pillar 52:17 Love And Wellness Partnership 56:27 Positive Self Talk Gratitude 58:26 Final Thanks And Share   💡 What You’ll Learn in This Episode: How yoga can relieve chronic pain and strengthen the mind-body connection The importance of posture, breathwork, and self-awareness in daily health How to listen to your body and practice mindfulness through movement Simple tips for hydration, balanced eating, and reducing processed foods The role of positive self-talk and gratitude in lasting wellness   🔗 Resources & Mentions: Yoga by Monifa: www.yogabymonife.com YUKA App: Scan food labels for nutritional quality and safer alternatives Mudra Deck Recommendation: Learn hand mudras for meditation and healing Seasonal Sisters Wellness Manifestation Toolkit – Janice’s coaching course for holistic self-care   Featured Invitation Join the Spring Into Health Five-Day Challenge March 16–20 Five simple, soulful actions to refresh your energy, reset your habits, and reconnect with your wellbeing — inside a supportive community of Seasonal Sisters. Registration Link: https://www.yourseasonalsister.com/consistent-habits-challenge-1     📣 Call to Action: If this episode inspired you, share it with a friend who could use a reminder to slow down and breathe. Join the Seasonal Sisters community for upcoming wellness challenges and mindful moments. 👉 Don’t forget to subscribe, rate, and review the Seasonal Sisters Podcast wherever you listen!   Follow Monife'  Marshall on; Instagram: https://www.instagram.com/yogabymonife/?hl=en Website: http://www.yogabymonife.com/ LinkedIn: https://www.linkedin.com/in/monife-marshall-14062578/ Follow Janice Saunders on; Website: https://www.yourseasonalsister.com/ Instagram: https://www.instagram.com/therealjanicesaunders/ Facebook: https://www.facebook.com/therealjanicesaunders/ Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share   Listen to the Seasonal Sisters Podcast on; Podcast Website: https://seasonal-sisters-podcast.simplecast.com/   Sign-Up for the Seasonal Healthy Habits Collective Email List; https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697   Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice: https://calendly.com/seasonalsister/discovery-call

In this episode of the Seasonal Sisters Podcast, host Janice Saunders continues the A to Z of Wellness series with the powerful Letter U — Unite, Unhook, Uplevel, and Unleash. Midlife can feel compressed. Children are launching. Parents may need care. Careers shift. Bodies change. And for many Black women, health quietly moves to the bottom of the list. This episode is a call to action. Janice shares personal reflections on navigating unexpected job loss, stress, loneliness, and identity shifts — and how she used a three-pronged wellness approach to stabilize her mental, physical, and social health. You’ll learn how to manage stress in real time, separate your identity from your job title, and unify your support systems so that unexpected life disruptions don’t derail your wellbeing. This conversation reminds us: you can enjoy life and be healthy — and your future independence depends on it.   Episode Timestamps; 00:00 Spring Health Challenge Invite 00:52 Podcast Welcome and Mission 02:17 A to Z Wellness U Theme 03:21 Midlife Health Reality Check 04:32 Unite and Take Action 07:52 How to Listen and Get Started 09:54 Personal Story Job Loss Stress 12:25 Stress Tool Qigong and Breathing 14:39 Rebuilding Identity and Mindset 18:21 Loneliness and Social Support 19:50 Three-Pronged U Approach 22:25 Wrap Up and Next Steps   What You'll Learn: How to respond to unexpected life events with courage and compassion Practical breathing tools to regulate stress Why your identity must expand beyond professional titles How isolation silently impacts health How to unify mental, physical, and social wellness for long-term vitality Why this season of life is your opportunity to uplevel — not shrink   Featured Invitation Join the Spring Into Health Five-Day Challenge March 16–20 Five simple, soulful actions to refresh your energy, reset your habits, and reconnect with your wellbeing — inside a supportive community of Seasonal Sisters. Registration Link: https://www.yourseasonalsister.com/consistent-habits-challenge-1   Call to Action Share your health goals with someone you trust. Join the Spring Into Health Challenge. Rate, review, and share the podcast. Schedule a call if you need support crafting your unique recipe for healthy living. Because what we know to be true is this: It is easier to build the life you desire when you feel healthy.   💬 Connect with Janice Saunders: Website: yourseasonalsister.com Instagram: https://www.instagram.com/therealjanicesaunders/ Facebook: https://www.facebook.com/therealjanicesaunders/ Linktree: https://linktr.ee/seasonal_sisters_coaching   🎧 Listen to the Seasonal Sisters Podcast: Podcast Website: https://seasonal-sisters-podcast.simplecast.com/   🌿 Join the Seasonal Healthy Habits Collective: Website: https://www.yourseasonalsister.com/services   ☎️ Schedule a Call: Unleash the healthy woman within you by scheduling a FREE 30-minute Seasonal Sisters Discovery Call with Janice today: 👉Book your call here: https://calendly.com/seasonalsister/discovery-call   Special Thanks to our editing and production team: What's Good Productions  

In this episode of the Seasonal Sisters Podcast, host Janice Saunders continues the A-to-Z Wellness Series with the letter T, exploring how small, intentional choices can lead to meaningful transformation in your health and daily life. From testing what works for your body to creating sustainable routines and managing your time wisely, this conversation encourages listeners to take practical steps toward lasting wellness.If you’ve ever felt overwhelmed trying to change everything at once, this episode will remind you that transformation happens through consistency, patience, and intentional action.  ⏱️ Timestamps00:00 Welcome to Seasonal Sisters: Your Recipe for Healthy Living01:23 A to Z of Wellness Series: Raising the Bar for Midlife Wellness03:17 Today’s Letter T: Take a Chance, Try & Build Your Wellness Recipe04:43 How to Listen + Free Gift: ‘Seven Ways to Shine Like the Sun’06:05 Janice’s Story: Heartbreak, Healing, and Love Tiptoeing In08:04 Learning to Receive Love: Midlife Relationships & Rewriting the Script09:23 Your Challenge: Try Again—Love as a Testimony of Courage11:41 Tool Time: Temptation Bundling to Stay Consistent with Exercise13:31 Real-Life Example: How Temptation Bundling Helped a PhD Client14:25 Wrap-Up: Next Steps, Support, and Keep Building with the Letter T16:36 Final Thanks & Reminder: Wellness Is an Action Verb 🎯 What You’ll Learn in This EpisodeWhy testing different wellness strategies helps you discover what truly worksHow time management plays a critical role in maintaining healthy habitsThe connection between small daily choices and long-term transformationPractical ways to stay consistent without feeling overwhelmedEncouragement for creating sustainable lifestyle changes 🔗 Resources & MentionsSeasonal Sisters Coaching ProgramsWellness habit tracking strategiesPersonal reflection and accountability toolsDownload 7 Ways to Shine Bright Like the Sun 📣 Call to ActionIf this episode encouraged you, be sure to subscribe, share it with a friend, and leave a review to help more women discover the Seasonal Sisters community.Ready to take the next step in your wellness journey? Connect with Janice and explore coaching resources designed to help you create sustainable healthy habits. 💬 Connect with Janice Saunders:Website: yourseasonalsister.comInstagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree: https://linktr.ee/seasonal_sisters_coaching 🎧 Listen to the Seasonal Sisters Podcast:Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ 🌿 Join the Seasonal Healthy Habits Collective:Website: https://www.yourseasonalsister.com/services ☎️ Schedule a Call:Unleash the healthy woman within you by scheduling a FREE 30-minute Seasonal Sisters Discovery Call with Janice today:👉Book your call here: https://calendly.com/seasonalsister/discovery-call

In this “Letter S” installment of the A to Z of Wellness series, Janice breaks down the concept of Sustainable Health Security — a practical, culturally grounded approach to wellness that centers consistency, joy, and self‑honoring choices. Through personal stories, behavior‑change science, and soulful encouragement, she shows how Black women in midlife can build a vibrant, healthy life by adding nourishing habits rather than restricting themselves to burnout. Episode Timestamps:00:00 Welcome to the Seasonal Sisters Podcast01:40 Introduction to the A to Z of Wellness Series02:08 The Struggle with Consistent Healthy Habits02:23 Simplifying Wellness and Sustainable Health Security04:30 The Wellness Industrial Complex and Social Media Influences06:00 Creating a Joyful Pursuit of Wellness09:39 Personal Story: From Pharmaceutical Sales to Wellness Advocate13:08 Developing a Sustainable Recipe for Healthy Living15:10 The Wellness Manifestation Toolkit and Sandwiching21:13 Final Thoughts and Encouragement 🌿 What You’ll Learn in This Episode1. What Sustainable Health Security Really MeansJanice reframes health security as a long‑term investment — one built through small, nourishing habits that strengthen your physical, mental, and social wellness.2. Why Restrictive Wellness Doesn’t WorkFrom unregulated peptides to extreme dieting, Janice breaks down why the wellness industry often creates more stress than support — especially for Black women.3. The Power of “Sandwiching” Healthy HabitsLearn how to pair a new habit with something you already do daily to increase consistency and reduce friction.4. How to Build a Recipe for a Vibrant, Healthy LifeJanice shares her own journey — from early pharmaceutical sales to experimenting in the kitchen — and how she learned to create a wellness recipe that actually fits her life.5. Why Comparison Is the Thief of WellnessA loving reminder to stop comparing yourself to women with chefs, stylists, and assistants. Your routine is allowed to be simple and still powerful. 💛 Key TakeawaysStart small. One nourishing habit at a time builds sustainable change.Add, don’t restrict. Wellness should feel joyful, not punishing.Consistency beats intensity. Daily, doable habits matter more than dramatic routines.Your season matters. Align your habits with the life stage you’re in.Comparison steals joy. Your wellness journey is uniquely yours. 🍲 Featured Concepts & Tools✨ SandwichingA behavior‑change strategy from Wharton professor Katie Milkman that helps you stay consistent by pairing a new habit with an existing one.✨ The Wellness Manifestation ToolkitJanice’s 5‑week course that uses an inspirational wellness card deck to help women expand their definition of healthy habits and build routines that fit their season.✨ Seasonal Sisters PhilosophyA culturally grounded approach to wellness that blends:Modern scienceAncestral wisdomSocial scienceSoulful experimentation Resources & MentionsWellness Manifestation Toolkit Course: https://www.yourseasonalsister.com/joinus 👩🏾‍🍳 About the A to Z of Wellness SeriesThis special series helps Black women in midlife stretch their definition of healthy habits, experiment with new practices, and build a vibrant, healthy life through small, soulful steps. Each episode explores a new letter of the alphabet and a new dimension of wellness. 💬 Join the ConversationShare your health goals with a friend or sister — accountability increases your likelihood of success.Email Janice your story or questions; your journey inspires future episodes.If this episode encouraged you, please rate, review, and share the show. That’s how our Seasonal Sisters community grows. 💬 Connect with Janice Saunders:Website: yourseasonalsister.comInstagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree: https://linktr.ee/seasonal_sisters_coaching 🎧 Listen to the Seasonal Sisters Podcast:Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ 🌿 Join the Seasonal Healthy Habits Collective:Website: https://www.yourseasonalsister.com/services ☎️ Schedule a Call:Unleash the healthy woman within you by scheduling a FREE 30-minute Seasonal Sisters Discovery Call with Janice today:👉Book your call here: https://calendly.com/seasonalsister/discovery-call

In this episode of the Seasonal Sisters Podcast, Janice Saunders continues the A to Z of Wellness series with the powerful and practical Letter R. This conversation invites listeners to rise, radiate, reach, and reclaim their health by rethinking what wellness truly looks like in midlife.Janice shares personal stories, reflections on menopause and energy depletion, and real-life examples of how women can reconnect with their bodies, reclaim their time, and remove unrealistic expectations around weight, productivity, and perfection. This episode emphasizes that wellness is not about extremes—it’s about building a sustainable recipe for healthy living that supports mental, physical, and social well-being. Episode Timestamps00:00 Introduction to Seasonal Sisters Podcast00:51 Welcome Back and Healthy Habits Overview01:35 The A to Z of Wellness Series02:05 Overcoming Roadblocks to Healthy Living06:55 Reclaiming Joy Through Past Passions15:57 Creating a Sustainable Healthy Lifestyle19:08 The Wellness Manifestation Toolkit20:29 Conclusion and Next Steps What You’ll Learn in This EpisodeHow to reclaim your energy without extreme dieting or exerciseThe importance of combining nutrition, movement, and restHow midlife seasons impact health differentlyWhy rekindling joy and past passions supports long-term wellnessHow to rise and radiate even when life doesn’t look how you imaginedWhy sustainability—not perfection—is the goal Resources & MentionsWellness Manifestation Toolkit Course: https://www.yourseasonalsister.com/joinus Call to ActionWellness is an action verb.Take one step today—whether that’s reclaiming your time, planning nourishing meals, or reconnecting with a movement practice you once loved.✨ Share this episode with a sister friend✨ Download Janice’s free wellness resources✨ Schedule a FREE Seasonal Sisters discovery call if you need support defining your healthy habitsAnd remember—it’s easier to build the life you desire when you feel healthy. 💬 Connect with Janice Saunders:Website: yourseasonalsister.comInstagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree: https://linktr.ee/seasonal_sisters_coaching 🎧 Listen to the Seasonal Sisters Podcast:Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ 🌿 Join the Seasonal Healthy Habits Collective:Website: https://www.yourseasonalsister.com/services ☎️ Schedule a Call:Unleash the healthy woman within you by scheduling a FREE 30-minute Seasonal Sisters Discovery Call with Janice today:👉Book your call here: https://calendly.com/seasonalsister/discovery-call

Wellness in midlife requires more than motivation — it involves intention, clarity, and habits that nourish your real life. In this powerful episode of the Seasonal Sisters Podcast, certified life coach Janice Saunders continues the A to Z of Wellness Series with the letter Q, introducing her transformative Five Q Framework: Quiet, Quality, Quotidian, Quest, and Quench.Janice guides Black women through a compassionate, practical approach to building a healthy, vibrant life by reconnecting with their adolescent dreams, creating space for stillness, choosing quality over quantity, honoring everyday wellness moments, pursuing passion with joy, and learning to truly satisfy the soul.This episode invites you to stop surviving and start intentionally creating a life that feels rich, grounded, and fulfilling — season after season. Episode Timestamps:00:00 Introduction to the Wellness Manifestation Toolkit01:47 Welcome to the Seasonal Sisters Podcast03:11 The A to Z of Wellness Series07:10 Personal Story: My Unexpected Quest10:20 The Five Q Framework for Wellness11:07 Quiet: Creating Space for Yourself13:50 Quality: Choosing What Matters15:36 Quotidian: Embracing Everyday Moments16:59 Quest: Pursuing Your Passion19:37 Quench: Satisfying Your Needs22:57 Conclusion and Call to Action 🌿 What You’ll Learn in This EpisodeHow the Five Q Framework supports mental, physical & emotional wellnessWhy quiet time is essential for stress reduction and emotional clarityHow choosing quality over quantity increases consistencyHow everyday routines (quotidian moments) build real wellnessWhy midlife is the perfect season to reconnect with your passionsHow to recognize when your life is not emotionally or spiritually “quenching”How to begin building a wellness routine that fits your current life season 🔗 Resources & MentionsWellness Manifestation Toolkit Course: https://www.yourseasonalsister.com/joinus 📣 Call to Action✨ Share your health goals with someone you trust — accountability increases success.✨ Download your free wellness gift and explore the Wellness Manifestation Toolkit Course.✨ Rate, review, and share this episode with a sister, friend, or loved one. 💬 Connect with Janice Saunders:Website: yourseasonalsister.comInstagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree: https://linktr.ee/seasonal_sisters_coaching 🎧 Listen to the Seasonal Sisters Podcast:Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ 🌿 Join the Seasonal Healthy Habits Collective:Website: https://www.yourseasonalsister.com/services ☎️ Schedule a Call:Unleash the healthy woman within you by scheduling a FREE 30-minute Seasonal Sisters Discovery Call with Janice today:👉Book your call here: https://calendly.com/seasonalsister/discovery-call

Peace is powerful—and in this episode of the Seasonal Sisters Podcast, Janice Saunders invites Black women in midlife to reclaim their peace as a pathway to lasting wellness. As part of the A to Z of Wellness series, this episode focuses on healthy habits beginning with the letter P, including peace, patience, presence, and personal care practices that support mental, physical, and social wellness.Janice vulnerably shares her personal journey navigating family estrangement, emotional healing, and the long work of rebuilding peace without fixing what cannot be fixed. Through storytelling, reflection, and practical wellness tools, she reminds listeners that prosperity in midlife is rooted in peace of mind, peace in the body, peace at home, and peace in community.This episode is an encouragement to release self-blame, stop procrastinating on your wellness, and begin experimenting with small, compassionate practices that help you move from pessimism to power.Episode Timestamps:00:00 Welcome to the Seasonal Sisters Podcast01:29 Introduction to the A to Z of Wellness Series05:50 The Power of Peace in Midlife09:35 Reclaiming Your Peace Through Healthy Habits14:57 Creating Traditions and Community Connections16:44 Wrapping Up and Staying Connected 🌟 What You’ll Learn in This EpisodeWhy peace is a powerful foundation for wellness in midlifeHow family estrangement and unresolved grief can impact the body and mindPractical ways to reclaim peace without fixing what’s brokenHow loving-kindness practices support emotional regulation and healingWhy wellness is not “one and done,” but built through consistent careHow playful movement, mindfulness, and community connection restore balanceWhy adding healthy habits helps you move from pessimism to power Resources & MentionsSharon Salzberg’s Loving-Kindness Meditation – referenced as a grounding self-compassion practiceWellness Manifestation Tool Course – Janice’s seasonal program for fitting wellness into a busy lifeMental health support through licensed professionals (encouraged throughout the episode) Call to Action✨ Share your health goals with someone you trust—accountability increases follow-through.✨ If you’re ready to define or refine your healthy habits, schedule a free call with Janice.✨ Share this episode with a sister, aunt, niece, or friend who may need encouragement to reclaim her peace.✨ Don’t forget to rate, review, and follow the Seasonal Sisters Podcast so you never miss an episode. 💬 Connect with Janice Saunders:Website: yourseasonalsister.comInstagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree: https://linktr.ee/seasonal_sisters_coaching 🎧 Listen to the Seasonal Sisters Podcast:Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ 🌿 Join the Seasonal Healthy Habits Collective:Website: https://www.yourseasonalsister.com/services ☎️ Schedule a Call:Unleash the healthy woman within you by scheduling a FREE 30-minute Seasonal Sisters Discovery Call with Janice today:👉Book your call here: https://calendly.com/seasonalsister/discovery-call

In this deeply restorative episode of the Seasonal Sisters Podcast, Janice welcomes master healer Kathryn Davis, a Qigong teacher, meditation facilitator, Reiki practitioner, and creator of the Kung Li Sheng Healing System. Together, they explore holistic practices that nourish the mind, body, and soul—especially as we enter the winter season.Kathy shares powerful insights on Qigong, energy flow, healing modalities, neuro-emotional release, and how breathwork, movement, and mindfulness can reset the nervous system. You’ll also learn how cultural healing traditions from around the world can support Black women on their wellness journey.This episode is filled with soul-grounding gems, practical tools, and a beautiful reminder that healing is both ancient and accessible. ⏱️ Episode Timestamps00:00 Introduction to the Winter Wellness Reset02:47 Welcome to the Seasonal Sisters Podcast03:15 Holistic Healing and Mind-Body Relaxation03:56 Interview with Kathy Davis: Journey to Healing07:12 Kathy's Personal Story and Healing Modalities11:09 The Power of Qigong and Eastern Medicine20:35 Practical Tips for Incorporating Qigong29:23 Creating a Recipe for Healthy Living35:50 Upcoming Events and Programs38:19 Final Thoughts and Encouragement 🌟 What You’ll Learn in This EpisodeHow Qigong helps release stuck emotional and physical energyThe connection between childhood caregiving, trauma, and healing pathsHow cultural healing practices (Chinese, Cherokee, Japanese, West African) share universal truthsWhy energy stagnation affects the body—and how to release itBreathwork techniques to calm the nervous systemHow walking meditation enhances focus, creativity, and brain healthWhy “intention over perfection” is key in beginning any healing practiceHow to create daily bookends for wellness and self-nourishmentWays to return to a natural state of presence and embodied ease  📣 Call to ActionIf today’s episode inspired you, share it with a sister, friend, or coworker who needs healing energy and support on her wellness journey.✨ Join the Winter Wellness Reset – December 16–22 Define your healthy habits with compassionate guidance from Janice.✨ Follow, Subscribe & Stay ConnectedNever miss an episode that nourishes your mind, body, and spirit. Resources & Mentions;Connect with the Guest; Kathryn Davis:Heart of Mind, Radio for the NEW Millennium, can be heard on Fridays at 11:00 AM, EST, over WBAI, 99.5 FM, https://wbai.org/Energy Healing; Qigong:https://daoqigonglife.com/Social Media Connect:https://linktr.ee/kathrynadavis Follow Janice Saunders on;Website: https://www.yourseasonalsister.com/Instagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_shareHealthy Habits Card Deck: https://www.yourseasonalsister.com/Healthy-Card-DeckDownload 7 Ways To Shine Like The Sun Listen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Sign-Up for the Seasonal Healthy Habits Collective Email List;https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697 Unleash the healthy woman within you by scheduling a 30-minute FREE Seasonal Sisters discovery call with Janice:https://calendly.com/seasonalsister/discovery-call

Optimal wellness in midlife begins with embracing new habits that nourish your mind, body, and soul. In this week’s episode of the Seasonal Sisters Podcast, Janice dives into the letter O in the A to Z Wellness Series—exploring openness, opportunity, organic habits, and the octopus-like ability to regenerate areas of wellness that have been neglected.Janice shares deeply personal stories about navigating grief, the empty nest transition, chronic health fears, and reclaiming joy through mindful routines. She offers practical guidance on building a daily “oasis” of healthy habits—from swimming and meditation to nature walks, intentional nutrition, and saying no as a wellness strategy.This is a grounding, nurturing, and empowering episode for every woman in midlife who is ready to design a wellness plan that truly supports her next season of life. Timestamps00:00 Welcome to the Seasonal Sisters Podcast01:32 The A to Z of Wellness Series Introduction03:57 Opening to Opportunities: The Letter O05:38 Personal Stories and Life Transitions08:18 Self-Care and Healthy Habits13:13 Chronic Conditions and Health Awareness20:42 Final Thoughts and Encouragement What You’ll Learn in This EpisodeWhy midlife requires new levels of intentional wellnessHow grief and transitions can become invitations for self-careWhat chronic diseases teach us about long-term wellnessWhy breathwork is foundational for aging vibrantlyHow nutrition shifts in midlife — and what to prioritizeLessons from adults in their 80s and 90s about living long and wellHow to organize your day so healthy habits become second nature Resources & MentionsHealthy Habits Card Deck: https://www.yourseasonalsister.com/Healthy-Card-DeckSeasonal Sisters Winter Reset Program: https://www.yourseasonalsister.com/winterreset Call to ActionIf this episode sparked a new idea, intention, or moment of reflection, share your health goals with someone you trust—it increases your chances of success.Need support building your wellness recipe?👉 Schedule a free Seasonal Sisters Discovery Call with JaniceBe sure to:✔️ Follow the podcast in your favorite app✔️ Share this episode with another midlife sister✔️ Connect with Janice on Instagram: @therealjanicesaundersYour healthiest season is waiting. 🌱✨ 💬 Connect with Janice Saunders:Website: yourseasonalsister.comInstagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree: https://linktr.ee/seasonal_sisters_coaching 🎧 Listen to the Seasonal Sisters Podcast:Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ 🌿 Join the Seasonal Healthy Habits Collective:Website: https://www.yourseasonalsister.com/services ☎️ Schedule a Call:Unleash the healthy woman within you by scheduling a FREE 30-minute Seasonal Sisters Discovery Call with Janice today:👉Book your call here: https://calendly.com/seasonalsister/discovery-call 

Welcome back to the Seasonal Sisters podcast, where health and wellness matter! In this empowering episode, host Janice Saunders and guest Nzingha Crusoe, founder of Fifth and Lennox Studios, delve into integrating mindful wellness practices with culturally inspired style. They discuss the importance of preparation, gratitude, and self-expression. Nzingha shares her personal journey of linking health and style, influenced by her stylish heritage and sports background. Together, they emphasize the importance of balance, intuitive eating, mental health, and loving oneself. Tune in for actionable tips on embracing your unique style and making meaningful wellness choices. If you're ready to align your outer style with inner wellness, this episode is for you! Let today mark a turning point in your journey toward a vibrant, healthy life with style. Episode Timestamps;00:00 Introduction to the Seasonal Sisters Podcast01:44 Empowering Through Style and Wellness02:13 Meet Our Guest: Nzingha Crusoe05:33 Nzingha's Journey: Linking Health and Style05:48 The Role of Family in Wellness13:55 Balancing Wellness and Lifestyle16:45 Mindful Eating and Intuitive Living23:22 Holistic Wellness: Mental, Physical, and Social Health24:22 Defining Wellness Holistically24:46 Mindful Moment Segment Introduction25:09 The Impact of Appearance on Mental Health26:30 Tips for Overcoming Imposter Syndrome27:21 The Power of Planning and Preparation27:50 Embracing Personal Style and Confidence34:57 The Importance of Color in Style35:46 Recipe for Healthy Living41:32 Inner Work and Self-Acceptance42:53 Finishing the Year Strong in Business45:41 Encouragement and Self-Love What You'll Learn in this EpisodeWhat “nourishment” looks like emotionally, physically, and spirituallyHow style acts as a wellness tool and form of self-expressionHow to reconnect with your intuition when making health choicesWays to build confidence through everyday wardrobe habitsWhy nourishment is more than food — it’s rest, energy, boundaries, and beautyHow to feel more aligned, present, and fully yourselfWhy self-love changes how you show upTips for creating a weekly plan that supports wellness and joy Call to Action✨ Share your health goals with someone to increase your success. Resources & Mentions;Guest:Fifth & Lennox Studios – Wardrobe Consulting & Style Serviceshttps://www.fifthandlenoxstudios.com/Follow Nzingha CrusoeInstagram: https://www.instagram.com/fifthandlenoxstudios/ Follow Janice Saunders on;Website: https://www.yourseasonalsister.com/Instagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share Listen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Sign-Up for the Seasonal Healthy Habits Collective Email List;https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697 Unleash the healthy woman within you by scheduling a 30-minute FREE Seasonal Sisters discovery call with Janice:https://calendly.com/seasonalsister/discovery-call 

Join Janice Saunders, host of the Seasonal Sisters Podcast, as she explores how to naturally nourish your way to a vibrant, healthy life using ingredients tied to the letter N — neuroplasticity, nature, no-tech time, nutrition, and nurturing self-care.In this inspiring episode, Janice shares how meditation, walking, and mindful nutrition can transform your brain and body. Learn how saying “no” can be a radical act of wellness, and why walking in nature, colorful meals, and mindful pauses are essential ingredients in your recipe for a balanced, joyful life.🕓 Timestamps00:00 Welcome to the Seasonal Sisters Podcast02:51 The Challenge of Balancing Health and Life06:27 Embracing Neuroplasticity for Wellness08:57 The Power of Walking Meditation15:43 The Importance of Saying No19:06 Nutrition and Seasonal Eating22:40 Mindful Eating and Healthy Habits23:33 Conclusion and Call to Action 🌿 What You’ll Learn in This EpisodeHow neuroplasticity supports your wellness journeyThe benefits of walking meditation for mental clarityWays to incorporate no-tech time into your daily routineHow to say “no” as a wellness strategy for balance and peaceWhy seasonal nutrition helps you thrive at every stage of lifePractical tips for mindful eating and colorful mealsHow compassion and connection are core ingredients to lasting wellness 📚 Resources and MentionsEpisode 57: Interview - How to Help Your Doctor Help You: Proactive Health Strategies with Bonita Coe, MD, MBA10% Happier Podcast — Hosted by Dan HarrisWalking Meditation — Kathy Davis, Qigong InstructorHealthy Habits Card Deck: https://www.yourseasonalsister.com/Healthy-Card-Deck 💬 Connect with Janice Saunders:Website: yourseasonalsister.comInstagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree: https://linktr.ee/seasonal_sisters_coaching 🎧 Listen to the Seasonal Sisters Podcast:Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ 🌿 Join the Seasonal Healthy Habits Collective:Website: https://www.yourseasonalsister.com/services ☎️ Call to Action:Unleash the healthy woman within you by scheduling a FREE 30-minute Seasonal Sisters Discovery Call with Janice today:👉Book your call here: https://calendly.com/seasonalsister/discovery-call

In this festive episode of the Seasonal Sisters Podcast, host Janice Saunders shares seven essential strategies for maintaining your physical, mental, and social wellness during the holiday season. From quick and healthy recipe ideas to gratitude practices that nourish the soul, Janice helps you navigate the busy months with ease and joy. ✨ Stay mindful, stay merry, and embrace this season with intention and wellness. ⏰ Timestamps:00:00 Introduction to the Holiday Season01:59 Welcome to the Seasonal Sisters Podcast04:26 The Importance of Social Connections05:36 Seven Essential Tips for a Joyous Holiday05:42 Tip 1: Simplify Your Recipes06:38 Tip 2: Start Your Day with Warm Water and Lemon07:22 Tip 3: Write Down Your Holiday Expectations08:28 Tip 4: Plan a Daily Walk09:47 Tip 5: Lead with Love11:37 Tip 6: Manage Social Expectations13:54 Tip 7: Practice Gratitude16:04 Conclusion and Final Thoughts 🌟 What You’ll Learn in This Episode:How to stay healthy and stress-free during the holidaysMindful eating and movement tips for busy schedulesThe power of gratitude and connection in wellnessSimple ways to maintain energy and joy throughout the seasonHow to access Janice’s Black Friday offer for hassle-free, healthy recipes🛠️ Resources & Mentions:Healthy Card Deck: https://www.yourseasonalsister.com/Healthy-Card-Deck 💬 Connect with Janice Saunders:Website: yourseasonalsister.comInstagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree: https://linktr.ee/seasonal_sisters_coaching 🎧 Listen to the Seasonal Sisters Podcast:Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ 🌿 Join the Seasonal Healthy Habits Collective:Website: https://www.yourseasonalsister.com/services ☎️ Call to Action:Unleash the healthy woman within you by scheduling a FREE 30-minute Seasonal Sisters Discovery Call with Janice today:👉Book your call here: https://calendly.com/seasonalsister/discovery-call 

Wellness begins with listening to your body, and in this inspiring episode, host Janice Saunders welcomes Monife' Marshall, founder of Yoga by Monife'  and certified nutritional wellness coach. Monife' shares her powerful healing journey—from chronic pain after a near-fatal car accident to discovering yoga as a path toward physical and emotional freedom. Together, they explore the connection between body and mind, the importance of breathwork, the healing power of touch, and practical ways to honor your body through self-awareness, posture, and daily mindfulness.This conversation reminds us that healing doesn’t have to be complicated—it’s about slowing down, tuning in, and creating space for wellness in every season of life.⏱ Timestamps:00:00 Introduction and Welcome02:29 Meet Monife'  Marshall: A Journey to Wellness04:37 The Life-Changing Power of Yoga11:03 Mind-Body Connection and Healing24:06 Practical Tips for Managing Pain32:48 Embracing Yoga with Modifications33:23 Recognizing and Addressing Pain33:55 The Importance of Nutrition and Hydration38:04 Personalized Eating Habits40:17 Balancing Your Plate48:31 Exploring Healthy Alternatives50:09 The Role of Sleep in Wellness51:20 Finding Love and Wellness Later in Life55:27 Words of Encouragement and Gratitude 💡 What You’ll Learn in This Episode:How yoga can relieve chronic pain and strengthen the mind-body connectionThe importance of posture, breathwork, and self-awareness in daily healthHow to listen to your body and practice mindfulness through movementSimple tips for hydration, balanced eating, and reducing processed foodsThe role of positive self-talk and gratitude in lasting wellness 🔗 Resources & Mentions:Yoga by Monifa: www.yogabymonife.comYUKA App: Scan food labels for nutritional quality and safer alternativesMudra Deck Recommendation: Learn hand mudras for meditation and healingSeasonal Sisters Wellness Manifestation Toolkit – Janice’s coaching course for holistic self-care 📣 Call to Action:If this episode inspired you, share it with a friend who could use a reminder to slow down and breathe. Join the Seasonal Sisters community for upcoming wellness challenges and mindful moments.👉 Don’t forget to subscribe, rate, and review the Seasonal Sisters Podcast wherever you listen! Follow Monife'  Marshall on;Instagram: https://www.instagram.com/yogabymonife/?hl=enWebsite: http://www.yogabymonife.com/LinkedIn: https://www.linkedin.com/in/monife-marshall-14062578/Follow Janice Saunders on;Website: https://www.yourseasonalsister.com/Instagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share Listen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Sign-Up for the Seasonal Healthy Habits Collective Email List;https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697 Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:https://calendly.com/seasonalsister/discovery-call

In this inspiring episode of the A to Z of Wellness Series, host Janice Saunders explores the letter M, highlighting the essential role of motivation, moderation, mindfulness, and maximum effort in living a long, healthy, and vibrant life.Janice shares a personal story from her early career in pharmaceutical sales, revealing what she learned about health disparities, behavior change, and the importance of sustainable wellness habits. She encourages listeners to rethink their approach to diet, movement, and media consumption while embracing mindful moderation and cultural joy in everyday living.This episode offers a compassionate yet practical approach to maintaining wellness — proving that health is a lifelong journey, not a quick fix. Episode Timestamps;00:00 Welcome to the Seasonal Sisters Podcast01:32 The A to Z of Wellness Series Introduction01:53 Challenges and Concerns of Modern Motherhood03:11 Finding Motivation for a Healthy Lifestyle05:29 The Role of Health Technology07:46 Personal Story: A Journey in Healthcare13:13 The Importance of Moderation15:34 Mindful Eating and Physical Health17:04 Practical Tips for a Healthier Life19:50 Conclusion and Call to Action 💡 What You’ll Learn in This Episode:How to find and sustain motivation for long-term wellnessWhy moderation is the secret to sustainable health habitsPractical ways to practice mindful eating and movementThe connection between financial, emotional, and physical healthWhy wellness is an action verb — and how to start today 📚 Resources and Mentions:How to Change: The Science of Getting from Where You Are to Where You Want to Be by Dr. Katy MilkmanThe Intuitive Eating Workbook by Evelyn Tribole & Elyse ReschFree download: “7 Ways to Shine Like the Sun for Wellness Tools” 🎧 Call to Action:💬 Share this episode with a sister-friend who needs motivation to take the next step in her wellness journey.📥 Download the free “7 Ways to Shine Like the Sun” guide to start building healthy habits that last.☎️ Schedule a call with Janice to create a personalized strategy for sustainable living. Follow Janice Saunders on;Website: https://www.yourseasonalsister.com/Instagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share Listen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Sign-Up for the Seasonal Healthy Habits Collective Email List;https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697 Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:https://calendly.com/seasonalsister/discovery-call

In this episode of the A to Z of Wellness Series on the Seasonal Sister podcast, host Janice Saunders explores the letter L—diving deep into loneliness, limiting beliefs, listening to your body, and learning to live fully. She discusses the growing epidemic of loneliness and the impact it has on women’s physical and emotional health.Janice shares her personal journey of overcoming rejection and limiting beliefs and provides three transformative tools — Mindful Meditation, the RAIN Self-Compassion Method, and Opposite Journaling — to help you expand your emotional capacity and reconnect with yourself and others.You’ll also discover the importance of laughter, longevity, and listening to your body’s cues as essential ingredients in your personal recipe for wellness. 🕒 Timestamps:00:00 Welcome to the Seasonal Sisters Podcast01:30 The A to Z of Wellness Series Introduction05:12 Understanding Loneliness and Its Impact10:12 Overcoming Limiting Beliefs13:30 Tools for Wellness and Self-Compassion17:02 Final Thoughts and Encouragement 💡 What You’ll Learn in This Episode:The truth about loneliness and how it impacts your mind and bodyHow to identify and release limiting beliefs that hold you backThree science-backed tools to increase self-compassion and self-awarenessWays to strengthen meaningful connections and overcome isolationHow listening to your body leads to better health and longevity 📚 Resources and Mentions:Together: The Healing Power of Human Connection in a Sometimes Lonely World by Dr. Vivek MurthyLoving-Kindness Meditation and RAIN Self-Compassion Practice👉 Download her free resource “7 Ways to Shine Like the Sun.” 🎧 Call to Action:💬 Share this episode with a sister-friend who needs a reminder that it’s never too late to reconnect, rediscover, and release what no longer serves her.💻 Download your free “7 Ways to Shine Like the Sun” wellness guide and start your journey toward a vibrant, connected life today!☎️ Schedule a coaching call with Janice to build confidence in your wellness habits. Follow Janice Saunders on;Website: https://www.yourseasonalsister.com/Instagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share Listen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Sign-Up for the Seasonal Healthy Habits Collective Email List;https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697 Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:https://calendly.com/seasonalsister/discovery-call 

In this fall-inspired rewind of the Seasonal Sisters Podcast, host Janice Saunders explores how the autumn zodiac signs—Libra, Scorpio, and Sagittarius—connect to different regions of the body and our overall wellness. She shares insights on balance, advocacy, transformation, and strength, encouraging women to tune into their bodies and take intentional steps toward health and healing.From lower back support (Libra) to sacral health and fibroid awareness (Scorpio) to hip and thigh strength (Sagittarius), this episode blends body astrology, holistic health, and self-care into a mindful journey of seasonal transformation. ⏱️ Timestamps:00:00 Introduction and Special Rewind Announcement01:32 Welcome to the Fall Season02:37 Libra: Balancing Your Life and Health05:33 Scorpio: Understanding the Sacral Region09:48 Sagittarius: Embracing Action and Dreams12:45 Mindful Health Practices and Community Support15:04 Conclusion and Healthy Habits Card 🌟 What You’ll Learn in This Episode:How the Libra zodiac teaches balance in body and lifeThe connection between Scorpio and reproductive wellnessWhy fibroid awareness and self-advocacy matter for Black womenHow Sagittarius energy encourages strength and confidencePractical wellness tips to support your lower back, sacral region, and hips 🧘🏾‍♀️ Resources & Mentions:Mayo Clinic article on fibroid statistics among Black womenSeasonal Sisters Healthy Habits Card Deck – for daily wellness inspirationHealthy Habits Collective Community – for weekly life and wellness coaching 💬 Call to Action:Take time this week to connect with your body. Notice how your lower back, sacral center, and hips feel—then stretch, strengthen, or rest as needed. ✨ Join the Healthy Habits Collective or grab your Healthy Habits Card Deck to deepen your wellness journey.  If you loved this episode, rate, review, and share it with a friend who could use some fall balance and renewal. Additional Resources;Healthy Card Deck: https://www.yourseasonalsister.com/Healthy-Card-DeckListen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Follow Janice Saunders on;Website: https://www.yourseasonalsister.com/Instagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share Sign-Up for the Seasonal Healthy Habits Collective;https://www.yourseasonalsister.com/services Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:https://calendly.com/seasonalsister/discovery-call

In this powerful episode of the A to Z of Wellness series, host Janice Saunders takes us through the letter K, reminding us that the keys to wellness don’t have to be complicated. From kinesiology and protecting your mobility to ditching restrictive diets like keto, embracing kindness, karma, Kundalini, and kombucha, this episode is packed with practical strategies you can start using today.Janice keeps it real with her personal story of recovering from a swimming injury, why mindful nutrition matters more than fad diets, and how small acts of kindness ripple into lasting wellness. Whether you’re curious about movement, looking for healthy meal prep hacks, or ready to try new breathing practices, this episode will inspire you to kick your healthy habits up a notch. ⏱️ Episode Timestamps00:00 Welcome to the Seasonal Sisters Podcast01:20 Introduction to the A to Z of Wellness Series03:12 The Importance of Health and Wellness06:20 Understanding Kinesiology and Movement10:51 The Keto Diet and Mindful Nutrition15:03 Kindness, Karma, and Kundalini Yoga23:37 Conclusion and Final Thoughts 🌿 What You’ll Learn in This EpisodeWhy kinesiology (the study of movement) is key to lifelong mobility.The truth about the keto diet and why mindful nutrition is a better long-term choice.How kindness and karma can transform your health journey.The Role of Kundalini Breathing Techniques in Managing Stress and Energy.Creative ways to keep meal prep simple and colorful.Why Consistency with Small Actions Is the Secret to Sustainable Wellness. 📚 Resources & MentionsCDC on Mobility Impairment – Centers for Disease Control and PreventionKundalini Breathing Practices – Breath of Fire, Alternate Nostril Breathing, Long Deep BreathingNutrition Inspiration – Incorporating foods like kale, kiwi, kohlrabi, and kimchi 📌 Call to Action✨ It’s time to kick your healthy habits up a notch!Share this episode with a sister friend who needs encouragement.Experiment with one new “K ingredient” this week—maybe kale, kindness, or Kundalini breathing.Phone a friend and plan a meal together—it’s a healthy habit and accountability tool!Connect with Janice for support in building culturally inspired healthy habits that fit your lifestyle.Until next time, Seasonal Sisters—remember: self-care is not selfish, it’s essential. 💛 Follow Janice Saunders on;Website: https://www.yourseasonalsister.com/Instagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share Listen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Sign-Up for the Seasonal Healthy Habits Collective Email List;https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697 Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:https://calendly.com/seasonalsister/discovery-call

Welcome back to the Seasonal Sisters Podcast! In this empowering episode, host Janice Saunders sits down with Shawna Elizabeth, a licensed esthetician, educator, and makeup artist known as the “Face Architect.” Together, they explore the connection between skin health, overall wellness, and the power of self-care.From embracing hydration and intentional movement to the discipline of daily skin rituals, Shawna shares her personal journey from makeup artistry to holistic skin care. She also opens up about how self-love, discipline, and wellness habits shape not only our appearance but also our confidence and vitality.This episode is packed with practical tips—from hydration hacks and mindful skincare to the importance of diet, discipline, and SPF. Shawna also introduces her upcoming Love Me More Subscription Box launching in Fall 2025, designed to bring curated self-care straight to your doorstep.If you’re ready to glow from the inside out, this conversation will inspire you to embrace healthy habits and prioritize yourself in every season.⏱️ Episode Timestamps00:00 Introduction and Welcome01:53 Today's Topic: Indulgent Self-Care02:42 Meet Shawna Elizabeth: The Face Architect04:37 Shawna's Journey: From Makeup to Skincare09:24 The Importance of Hydration12:31 Exercise and Health Routines20:08 The Mindful Moment: Tips for Healthy Skin23:59 The Hidden Impact of Smoking on Skin25:01 The Importance of SPF in Skincare26:40 Adding Colors to Your Diet for Better Skin29:59 The Power of Self-Love and Planning34:14 Debunking Health Myths: Size vs. Health38:17 Introducing the Love Me More Subscription Box40:23 Final Words of Encouragement 🌿 What You’ll Learn in This EpisodeHow skin health reflects overall wellness and why hydration matters.The importance of SPF, rest, and quitting smoking for healthy skin.Why discipline and self-love are the foundation of wellness.How to create a personalized recipe for healthy living.The truth about body size vs. true health indicators.Sneak peek at Shawna’s upcoming Love Me More Subscription Box. 📚 Resources & MentionsLove Me More Subscription Box – Launching Fall 2025 - https://www.instagram.com/mylovememorebox/Dr. Uma Naidoo – Nutritional Psychiatrist & AuthorEvelyn Tribole – Co-Author of Intuitive Eating 📌 Call to Action✨ Ready to start loving yourself more?Follow Shawna Elizabeth for skin care and self-care insights.Join the waitlist for the Love Me More Subscription Box launching Fall 2025.Share your wellness goals with a sister friend—accountability fuels success!Connect with Janice Saunders to discover how to add culturally inspired healthy habits into your life.Until next time, Seasonal Sisters—phone a sister friend. It is a healthy habit. 💛 Follow Shawna Elizabeth on;Instagram: https://www.instagram.com/shawnaelizabethenterprise/Website: https://www.shawnaelizabeth.com/Follow Janice Saunders on;Website: https://www.yourseasonalsister.com/Instagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share Listen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Sign-Up for the Seasonal Healthy Habits Collective Email List;https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697 Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:https://calendly.com/seasonalsister/discovery-call 

In this episode of the Seasonal Sisters Podcast, host Janice Saunders takes us through the letter J in the A to Z of Wellness series. From the joy of jamming to your favorite songs, to the nourishing benefits of juicing, the power of journaling, and the freedom of clearing junk from your life—this episode is packed with inspiration to help you live intentionally and prioritize your health.Janice also shares personal stories, practical tips, and wellness challenges that remind us it’s never too late to reset, release old habits, and embrace joyful, healthy living. ⏱️ Episode Timestamps00:00 Introduction to the Fall into Wellness Challenge02:04 Welcome to the Seasonal Sisters Podcast04:05 The A to Z of Wellness Series: Letter J06:40 Jamming: The Joy of Movement11:42 Juicing: A Lifestyle Choice14:11 Journaling: A Path to Self-Discovery18:35 Eliminating Junk: A Holistic Approach28:30 Conclusion and Encouragement 🌟 What You’ll Learn in This EpisodeWhy jamming to music boosts mood, reduces stress, and fosters connectionHow juicing with fresh fruits and vegetables can support seasonal wellnessThe power of journaling as a tool for self-reflection, vision-building, and gratitudePractical ways to reduce junk—from food and clutter to conversations and entertainmentHow small, intentional habits can transform your recipe for healthy living 📌 Resources and MentionsFall Into Wellness 5-Day Challenge (Sept 18–22, 2025) → Register HereBook Mention: Outlive by Dr. Peter Attia (Centenarian Decathlon reference)Principles of Feng Shui for reducing clutter and boosting creativitySeasonal Sisters 40 Days of Giving Challenge – an intentional decluttering practice ✅ Call to ActionSis, it’s time to jump off the jet ski of your busy life and start small with one new healthy habit this season. Whether it’s jamming to your favorite playlist, juicing with fresh produce, journaling your dreams, or clearing out junk—every intentional step matters.👉 Share this episode with a friend who needs inspiration.👉 Schedule a call with Janice to define your next healthy habit (link in show notes).👉 Join the Fall Into Wellness Challenge and commit to your wellness journey today!Until next time, phone a friend—it’s a healthy habit. Follow Janice Saunders on;Website: https://www.yourseasonalsister.com/Instagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share Listen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Sign-Up for the Seasonal Healthy Habits Collective Email List;https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697 Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:https://calendly.com/seasonalsister/discovery-call

Welcome back to the Seasonal Sisters Podcast, where being mindful of your health is not optional and preparation is queen. In this episode, host Janice Saunders welcomes Shareen Wilson, Licensed Acupuncturist and Co-Founder of ACU Vibes, for a powerful discussion on wellness, parenting, and the intentional choices that create lasting health.Shareen shares her journey into acupuncture, inspired by personal loss, and how she now uses her expertise to help women, families, and communities thrive. From mindful parenting and sleep hygiene to grounding practices and random acts of kindness, this conversation is packed with both inspiration and practical steps.Together, Janice and Shareen explore the idea of building a “recipe for healthy living” — filled with small, consistent actions that lead to long-term wellness. Whether you’re a mother balancing family and health, or someone looking for intentional ways to elevate your habits, this episode will encourage you to start small, be consistent, and embrace the healing wisdom of culturally inspired practices. ⏱️ Timestamps00:00 Introduction to the Fall into Wellness Challenge02:03 Welcome to the Seasonal Sisters Podcast03:31 Guest Introduction: Shareen Wilson06:07 Shareen's Journey to Acupuncture12:34 Incorporating Healthy Habits16:28 The Importance of Modeling Healthy Behavior25:31 Tips for Self-Care and Mindfulness29:36 The Importance of a Bedtime Routine30:06 Sleep Hygiene Tips for Women31:40 Grounding and Nature's Benefits33:27 Intentional Living and Self-Care37:02 Healthy Habits and Consistency44:41 Parenting and Health Advocacy51:09 Final Thoughts and Encouragement 🌟 What You’ll Learn in This Episode:How acupuncture can help restore balance and wellnessThe link between healthy lifestyle choices and long-term vitalityWhy sleep hygiene is critical for healing and energySimple ways to ground yourself and reduce stress naturallyHow mindful parenting benefits both you and your childrenThe power of consistency and intentional self-care practicesWhy annual physicals should always be a non-negotiable for women 📌 Resources & Mentions:Learn more about acupuncture practices and benefits: National Certification Commission for Acupuncture and Oriental MedicineFall into Wellness - 5 Day Challenge with the Seasonal Sister Collective - Learn more and sign up here 💡 Call to Action:If today’s episode inspired you, share your health goals with someone you trust—because accountability increases success. 💛👉 Subscribe to the Seasonal Sisters Podcast to keep up with the A to Z of Wellness series.👉 Download her free resource “7 Ways to Shine Like the Sun.”👉 Share this episode with a sister, aunt, or friend who’s ready to build healthier habits👉 Connect with Janice and the Seasonal Sisters community for coaching, programs, and more wellness resources. Follow Shareen Wilson on;Instagram: https://www.instagram.com/acuvibes.nyc/Facebook: https://www.facebook.com/AcuVibesWebsite: Acuvibesnyc.comFollow Janice Saunders on;Website: https://www.yourseasonalsister.com/Instagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share Listen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Sign-Up for the Seasonal Healthy Habits Collective Email List;https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697 Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:https://calendly.com/seasonalsister/discovery-call 

In this episode of the Seasonal Sisters Podcast, host Janice Saunders continues the A to Z of Wellness Series with the letter I—focusing on inspired, intentional habits that reduce inflammation, build inner strength, and transform your wellness journey.Janice shares a deeply personal story about losing her grip strength, the fear it brought, and how intentional strength training helped her reclaim her confidence and functionality. She also explores how nutrition, self-compassion, and loving-kindness practices can reduce inflammation and shift your mindset toward empowered living.This episode is filled with practical tools, personal inspiration, and a reminder that you don’t have to be perfect to start—you just have to begin. Episode Timestamps:00:00 Introduction to the Fall into Wellness Challenge02:03 Welcome to the Seasonal Sisters Podcast02:23 The A to Z of Wellness Series: Inspired Healthy Habits06:03 Understanding and Reducing Inflammation07:38 Janice's Personal Journey with Inflammation11:10 Strength Training for Wellness20:29 Self-Compassion and Loving Kindness23:58 Building Healthy Habits in Community26:05 Conclusion and Encouragement 🌟 What You’ll Learn in This Episode:Why reducing inflammation is key to long-term healthHow strength training can improve function, mood, and confidenceThe truth about imposter syndrome and wellnessSimple foods and spices that fight inflammationA powerful self-compassion practice you can try todayHow loving-kindness meditation builds resilience and inner peaceWhy sharing your health goals increases your success 📚 Resources & Mentions:Calm Your Mind by Dr. Uma Naidoo – insights on food, inflammation, and mental healthSharon Salzberg’s Loving-Kindness Meditation – Learn more hereFall into Wellness - 5 Day Challenge with the Seasonal Sister Collective - Learn more and sign up here 📢 Call to Action:If today’s episode inspired you, share your health goals with someone you trust—because accountability increases success. 💛👉 Subscribe to the Seasonal Sisters Podcast to keep up with the A to Z of Wellness series.👉 Download her free resource “7 Ways to Shine Like the Sun.”👉 Share this episode with a sister, aunt, or friend who’s ready to build healthier habits👉 Connect with Janice and the Seasonal Sisters community for coaching, programs, and more wellness resources. Follow Janice Saunders on;Website: https://www.yourseasonalsister.com/Instagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share Listen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Sign-Up for the Seasonal Healthy Habits Collective Email List;https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697 Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:https://calendly.com/seasonalsister/discovery-call 

In this inspiring episode of the Seasonal Sisters Podcast, host Janice Saunders welcomes Dr. Eboni January, MD, FACOG—affectionately known as Dr. EJ—a board-certified OB-GYN, author, and speaker committed to breaking generational cycles in health through education and empowerment.Dr. EJ shares her personal health journey, the importance of mindset and preparation, and practical tips to create a sustainable lifestyle rooted in balance. From movement and nutrition to mindfulness and sleep, this episode is packed with strategies that will help you prioritize your health and legacy.Together, Janice and Dr. EJ remind listeners that the best day to start is today—and that wellness is not just about living longer, but living better. Episode Timestamps:00:00 Introduction to the Seasonal Sisters Podcast02:18 Meet Dr. EJ: A Journey of Health and Wellness04:35 Dr. EJ's Personal Health Transformation07:54 Practical Tips for a Healthier Lifestyle10:51 The Importance of Mindset and Support Systems13:30 Incorporating Movement and Nutrition16:47 Balancing Health and Enjoyment20:15 Starting Today: The Best Day to Begin20:55 Mindful Moment: Heart Health Facts22:01 Exercise Tips for Cardiovascular Health24:16 Breaking Bad Habits: Weaning Off Unhealthy Foods25:50 The Importance of Mindfulness and Preparation28:31 Prioritizing Sleep for Better Health30:39 Creating a Recipe for Healthy Living38:21 Empowered Motherhood: Dr. EJ's Book Tour40:49 Final Thoughts and Encouragement What You’ll Learn in This Episode:How Dr. Eboni January transformed her own health and why it mattersPractical strategies to improve your nutrition, exercise, and sleepThe role of mindfulness and preparation in healthy livingWhy mindset and support systems are crucial for long-term successHow to break unhealthy habits and create new, sustainable onesInsights from Dr. EJ’s book Empowered Motherhood and her nationwide tour Resources & Mentions:Dr. Eboni January’s book: Empowered Motherhood – Available on Amazon More about Dr. Eboni January: https://www.doctorej.com/Follow Dr. EJ on Instagram: https://www.instagram.com/doctorebonijanuary/ Call to Action:If today’s conversation with Dr. EJ inspired you, share this episode with a friend or sister who needs encouragement on her wellness journey. 👉 Don’t forget to subscribe to the Seasonal Sisters Podcast so you never miss an episode of the Seasonal Sister Podcast.👉 Download your free gift – 7 Ways to Shine Like the Sun in the show notes.👉 Connect with Janice and the Seasonal Sisters community for coaching, programs, and more wellness resources. Follow Janice Saunders on;Website: https://www.yourseasonalsister.com/Instagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share Additional Resources;Consistent Habits Challenge: https://www.yourseasonalsister.com/consistent-habits-challengeNew Moon Circle Celebrating Leo Sign Up: https://www.yourseasonalsister.com/registration-page-27f83b34-3874-49f2-b2c5-8cd189720ffd  Listen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Sign-Up for the Seasonal Healthy Habits Collective Email List;https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697 Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:https://calendly.com/seasonalsister/discovery-call

In this inspiring episode of the Seasonal Sister podcast, we continue the A to Z of Wellness Series and explore the transformative power of the letter H—a wellness-filled letter representing hydration, habits, hope, humor, hunger, and holistic health.If you’ve ever struggled to stay consistent with your wellness routine, you’ll love the real-life stories and culturally grounded strategies Janice shares in this episode. From supporting her mother in building a simple hydration routine to designing a personal nook for harmony at home, Janice reveals how small changes can lead to a big impact on your mental, physical, and social wellness.This episode also tackles the tough stuff: social isolation, shame around pharmaceutical use, and the self-sabotaging mental chatter many women silently endure. If you’ve been overwhelmed with wellness jargon or feel disconnected from your health goals, this episode will empower you to take small, aligned steps forward.Whether you’re sipping warm lemon water in the morning or creating a cozy nook in your home, this conversation is your invitation to reclaim wellness on your own terms. 🌟 What You’ll Learn in This Episode:Why hydration is a foundational wellness habitHow to build healthy habits that actually stickThe truth about medication, shame, and healing in Black communitiesHow to use third spaces to boost your social wellnessSimple tips for designing a wellness nook at homeThe power of hope and humor to reframe your wellness journeyHow culturally inspired actions create sustainable lifestyle change Episode Timestamps:00:00 Welcome to the Seasonal Sisters Podcast01:19 Introduction to the A to Z of Wellness Series02:15 The Importance of Healthy Habits04:41 Hydration: The Foundation of Wellness05:15 Building a Hydration Habit10:05 Holistic Practices for Harmony and Healing12:12 Creating a Residential Retreat Corner14:51 The Power of Social Connections16:40 Conclusion and Encouragement 💡 Key Topics Covered:Creating sustainable hydration habitsThe science of warm water and lemonHow to build consistency using behavior changeReleasing shame around medication and healingDesigning a “residential retreat” or wellness nook at homeThe importance of third spaces for social wellnessInfusing more humor and hope into your health journey 🔗 Resources Mentioned:[Download: 7 Ways to Shine Like the Sun – Free Wellness Guide][Order the Seasonal Sisters Inspirational Wellness Card Deck] 💬 Call to Action:Take one habit from this episode and commit to it for a season. Then phone a sister friend—it’s a healthy habit. Follow Janice Saunders on;Website: https://www.yourseasonalsister.com/Instagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share Additional Resources;Consistent Habits Challenge: https://www.yourseasonalsister.com/consistent-habits-challengeNew Moon Circle Celebrating Leo Sign Up: https://www.yourseasonalsister.com/registration-page-27f83b34-3874-49f2-b2c5-8cd189720ffd  Listen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Sign-Up for the Seasonal Healthy Habits Collective Email List;https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697 Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:https://calendly.com/seasonalsister/discovery-call 

In this inspiring conversation, Janice sits down with Camille Johnson, a powerhouse entrepreneur, dancer, and wellness advocate based in Detroit, Michigan. As the founder of Motor City Dance Factory and a proud HBCU alumna, Camille shares her dynamic journey of using movement, mentorship, and mindset to redefine what wellness looks like—especially for women over 40.From performing at the Super Bowl to hosting healing new moon gatherings, Camille's story is a testament to the power of community, intention, and cultural connection. This episode is filled with real talk, rhythmic wisdom, and reminders that it’s never too late to return to your joy—or the dance floor. 🌟 What You’ll Learn in This Episode:How dance can be a lifelong wellness practiceThe mindset shift from "how you look" to "how you feel"Camille’s decision to create space for adult dancersHow community and culture influence sustainable healthHer journey of blending entrepreneurship with wellnessInsight into fitness habits that build long-term strength Episode Timestamps;00:00 Introduction and Invitation to New Moon Gathering01:34 Welcome to the Seasonal Sisters Podcast03:35 Today's Guest: Camille Johnson06:48 Camille's Journey to Health and Wellness11:48 The Importance of Movement and Strength Training16:26 Incorporating Dance and Movement into Daily Life22:39 The Power of Swimming and Coaching24:26 Importance of Role Models in Health25:14 Business Mission and Impact on Youth26:52 Mindful Moment: The Benefits of Dance28:05 Tips for Incorporating Movement Daily29:32 Building Community Through Dance35:23 Encouragement and Future Plans 💃🏽 Key Topics Covered:Healing through movement and musicFitness routines for women over 40 and 50Letting go of shame and embracing purposeHBCU culture and the power of representationCreating a business that serves both self and othersSpiritual wellness and new moon ritualsWhat it means to build a legacy of wellness ✨ Wellness Gems from Camille:“I set up a class for me—anyone else joining was a bonus.”“You’re never too old to learn something new or feel something again.”“Movement doesn’t have to be on stage. It can be in your kitchen, your hallway, or your living room.” 🔗 Resources & Support:Download: 7 Ways to Shine Like the Sun wellness guideOrder the Inspirational Wellness Card DeckLearn more about Camille’s work: Motor City Dance Factory📞 Then phone a sister friend—it’s a healthy habit. 💬 Call to Action:This week, give yourself permission to dance—just for the joy of it. Share this episode with a friend who needs a reminder that movement is medicine. Follow Janice Saunders on;Website: https://www.yourseasonalsister.com/Instagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share Additional Resources;Consistent Habits Challenge: https://www.yourseasonalsister.com/consistent-habits-challengeNew Moon Circle Celebrating Leo Sign Up: https://www.yourseasonalsister.com/registration-page-27f83b34-3874-49f2-b2c5-8cd189720ffd  Listen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Sign-Up for the Seasonal Healthy Habits Collective Email List;https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697 Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:https://calendly.com/seasonalsister/discovery-call 

In this soul-soothing installment of the A to Z of Wellness series, Janice invites you to embrace the letter G for Grace—a crucial, often-overlooked ingredient in every wellness journey. Whether you’re restarting your habits, pivoting through life’s transitions, or simply learning to be kinder to yourself, this episode offers a breath of fresh air.Through heartfelt reflection and real-life wisdom, Janice reminds listeners that giving yourself grace is not weakness—it’s wellness in action. If you’ve ever struggled with “starting over” or felt behind on your goals, this episode is your permission slip to begin again… with gentleness. 💫 What You’ll Learn in This Episode:Why grace is essential for sustainable wellnessHow to reframe "setbacks" as learning momentsThe relationship between gentleness and consistencyHow to navigate life’s seasons without shameWhat it means to grow through what you go through Episode Timestamps;00:00 Welcome to the Seasonal Sisters Podcast01:11 Introduction to the A to Z of Wellness Special01:51 The Duality of Wellness: Exploring the Letter G03:58 Personal Growth and Setting Meaningful Goals06:16 Janice's Personal Wellness Journey10:15 The Power of Consistent Healthy Habits12:40 Gratitude and Its Impact on Health17:01 Dealing with Grief Through Healthy Habits20:19 Inspiring Healthy Habits and Pursuing Greatness23:22 Conclusion and Call to Action 🧠 Wellness Tools + Practices Shared:Creating space for “slow days” in your wellness routineLetting go of guilt when your plans changeBuilding rituals around rest and renewalNaming your emotions and giving yourself permission to feelThe Seasonal Sisters reminder: "Start small. Start now. Start again if needed."Episode Mention: EP43: Prioritizing Health: Finding Healing and Balance Through Yoga with Millie Loves Yoga 🫕 This Week’s Dutch Oven Recipe for Wellness:🥣 A base of self-compassion🌱 A sprinkle of flexibility and patience🌞 A serving of sunshine and stillness💬 A dash of honest conversations with yourself 🔗 Resources & Support:📥 Download: 7 Ways to Shine Like the Sun wellness guide📞 Book a Discovery Call with Janice🃏 Order the Inspirational Wellness Card Deck (includes eBook + video series)📚 Read More: Nutritional Psychiatry by Dr. Uma Naidoo 💬 Call to Action:Take 5 minutes today to write yourself a letter of grace. Forgive the skipped workouts, the fast food dinners, the missed meditations—and remember that you are still worthy of wellness.📞 Then phone a sister friend—it’s a healthy habit. Follow Janice Saunders on;Website: https://www.yourseasonalsister.com/Instagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share Additional Resources;Consistent Habits Challenge: https://www.yourseasonalsister.com/consistent-habits-challenge Listen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Sign-Up for the Seasonal Healthy Habits Collective Email List;https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697 Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:https://calendly.com/seasonalsister/discovery-call

In this expansive and heartfelt episode of the A to Z of Wellness series, Janice explores the letter F—diving into powerful themes like forgiveness, friendship, food, freedom, and fulfillment. If you’ve let your healthy habits fall away because of life’s demands—caregiving, illness, parenting, or just plain burnout—this episode will meet you with compassion and give you tools to begin again.Janice shares vulnerable stories from her own journey, including how she found peace in her career, rebuilt her wellness routine, and redefined fulfillment through small, soulful choices. With her signature blend of science, storytelling, and soul, this episode reminds you that you are not behind—you’re just beginning again. 💫 What You’ll Learn in This Episode:How to forgive yourself for seasons when you weren’t able to prioritize your healthWhy eating with joy and without guilt is a powerful act of wellnessHow to add color, freshness, and flexibility to your food choicesThe importance of friendship for emotional and physical well-beingHow the Friendship Triangle (positivity, vulnerability, consistency) improves connectionWhy taking a class just for you can reignite your sense of personal fulfillmentA powerful affirmation: “I am breaking old patterns and moving forward with my life.” Episode Timestamps:00:00 Welcome to the Seasonal Sisters Podcast01:20 Introduction to the A to Z of Wellness Series01:47 The Power of Forgiveness04:48 Reimagining Your Healthy Lifestyle07:20 Breaking Free from Old Patterns12:12 Mindful Eating and Cooking17:02 The Importance of Friendships20:56 Finding Fulfillment in Life22:47 Conclusion and Health Goals 🧠 Wellness Tools + Practices Shared:Mindful eating (color counting, home cooking, shared meals)Letting go of “bad food” guilt and emotional food shameFriendship Triangle by Shasta Nelson: Positivity, Vulnerability, ConsistencyWeekly meal planning and cooking with intentionEmbracing visibility and allowing yourself to be seenTaking classes or trying new hobbies for joy—not just productivity 🫕 This Week’s Dutch Oven Recipe for Wellness:🥣 A base of forgiveness and grace🍅 A handful of fresh, colorful foods🤝 A scoop of nurtured friendships🎯 A dash of personal fulfillment practices📝 A 10-minute journaling session to name what you’re forgiving yourself for 🔗 Resources & Support:📥 Download: 7 Ways to Shine Like the Sun wellness guide📞 Book a Discovery Call with Janice🃏 Order the Inspirational Wellness Card Deck + eBook + video series🥗 Bonus: Link to Dr. Uma Naidoo’s blog on nutritional psychiatry  💬 Call to Action:📣 Write down what you’re ready to forgive yourself for—set a timer for 10 minutes and start journaling.💬 Then, share your health goals with someone you trust.👯‍♀️ And as always, phone a sister friend—because connection is a healthy habit. Follow Janice Saunders on;Website: https://www.yourseasonalsister.com/Instagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share Additional Resources;Consistent Habits Challenge: https://www.yourseasonalsister.com/consistent-habits-challenge Listen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Sign-Up for the Seasonal Healthy Habits Collective Email List;https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697 Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:https://calendly.com/seasonalsister/discovery-call

In this energizing installment of the A to Z of Wellness series, Janice explores the letter E—covering a powerful range of ingredients that shape a sustainable, joy-filled wellness routine. From eating and exercise to emotions, environment, and enjoyment, this episode invites you to reflect on your real life and engineer a wellness lifestyle that feels doable, flexible, and nourishing.With her signature warmth and candor, Janice shares personal routines, simple strategies, and a few hard truths about how health really works—especially for busy women managing family, career, and community obligations. This episode is a must-listen if you're ready to stop fantasizing about wellness and start experimenting with what actually works for your life right now. ✨ What You’ll Learn in This Episode:Why eating and exercise remain foundational—without shame or rigid rulesThe truth about motivation and enthusiasm (and why you don’t need to wait for either)How to engineer your environment so healthy habits are easier to followWhy your emotions matter and how to use them as information, not obstaclesThe importance of trying new habits for a full season (3 months) before judging if they “work”How to find your wellness sweet spot in this season of life Episode Timestamps:00:00 Introduction to the Seasonal Sisters Podcast01:19 The A to Z of Wellness Special03:08 The Importance of Exercise and Eating05:51 Motivation and Personal Experiences08:38 Intuitive Eating and Healthy Habits13:25 Daily Routines and Preparation19:13 Emotions and Mindfulness21:01 Conclusion and Call to Action 🧠 Wellness Strategies Shared:Build rituals by stacking habits (like balancing while brushing your teeth)Prep your environment (sneakers at the door, swim bag packed, fruit visible)Use mood meters or emotion tracking to understand your triggers and uplift your energyDitch rigid food rules and adopt mindful eating and intuitive choicesLet go of shame-based health language (no more “being bad” for ordering brunch!)Keep exercise simple and joyful—walking, stretching, or dancing counts 🍲 This Week’s Dutch Oven Recipe for Wellness Includes:🥣 A base of seasonal fruit and movement🧘🏽‍♀️ A scoop of emotion tracking and mindfulness🛒 A dash of grocery prep + meal flexibility🎧 A sprinkle of real-life wellness goals🌸 A full season to test and try new habits without judgment 🔗 Resources & Support:📥 Download your free guide: 7 Ways to Shine Like the Sun📞 Book a Discovery Call with Janice🃏 Order the Inspirational Wellness Card Deck (includes videos + eBook)👟 Join the Summer Healthy Habits ChallengeAll links can be found below: 💬 Call to Action:What’s one “E” word you want to focus on this week—eating, exercise, emotions, or environment?Share your goals with a friend or DM Janice on Instagram. And don’t forget:Phone a sister friend—it’s a healthy habit. Follow Janice Saunders on;Website: https://www.yourseasonalsister.com/Instagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share Additional Resources;Consistent Habits Challenge: https://www.yourseasonalsister.com/consistent-habits-challenge Listen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Sign-Up for the Seasonal Healthy Habits Collective Email List;https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697 Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:https://calendly.com/seasonalsister/discovery-call

In this soul-nourishing episode of the A to Z of Wellness series, Janice explores the letter D—and it’s not just for “dance.” From discernment in choosing your healthcare providers to dreaming big even when life shifts your direction, this episode is a full-body reminder that wellness is a journey, not a destination.Janice shares personal stories, historical insights, and research-backed strategies that encourage listeners to embrace dance as a healing ritual, honor their inner wisdom, and resurrect secret dreams they may have buried over the years. If you’ve ever needed permission to start again—this is it. Episode timestamps;00:00 Welcome to the Seasonal Sisters Podcast01:20 Introduction to the A to Z of Wellness Series02:30 D is for Dance: The Healing Power of Movement05:52 D is for Discernment: Choosing the Right Healthcare Team08:17 D is for Don't: Listening to Your Body10:10 D is for Dream: Pursuing Your Secret Aspirations14:42 Conclusion and Call to Action 💃🏽 What You’ll Learn in This Episode:How dance supports emotional, physical, and social wellness, especially for Black womenWhy line dancing, head bobbing, or foot tapping still “count” as healing movementThe role of discernment when choosing a healthcare provider who truly sees youHow to build a relationship with your body by listening to its cuesWhy you must “don’t give up” on creating healthy habits—even if you’ve fallen offHow secret dreams can evolve and reignite later in lifeJanice’s personal story about her dream to become an Ironman—and the new version of that dream she’s living now 🧠 Wellness Tools Highlighted:Dance as medicine: movement as a tool for joy and resilienceDiscernment in healthcare: choose a provider who is pro-YOUDon’t ignore your body: small aches and changes are messagesDream evolution: it’s never too late to start againHabit stacking: add new habits onto existing routines for consistencyThe power of sharing your goals: accountability improves success 🫕 This Week’s Dutch Oven Recipe for Wellness:🥣 A base of intentional movement (yes, dancing counts!)💡 A scoop of discernment and self-trust🌱 A handful of resurrected dreams📣 A sprinkle of goal-sharing for accountability❤️ A whole lot of grace and joy 🔗 Resources & Support:📥 Download your free guide: 7 Ways to Shine Like the Sun 💬 Call to Action:✨ What’s your secret dream? DM Janice on Instagram @therealjanicesaunders and share it.📣 Share your health goals with a friend or sister—because community creates consistency.📅 Ready to restart? Begin again today. And don’t forget to phone a friend—because that’s a healthy habit. Additional Resources;Consistent Habits Challenge: https://www.yourseasonalsister.com/consistent-habits-challenge Listen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Sign-Up for the Seasonal Healthy Habits Collective Email List;https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697 Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:https://calendly.com/seasonalsister/discovery-call 

In this empowering episode of the Seasonal Sisters Podcast, Janice sits down with Germaine Foley, life and money coach and host of Becoming the Wealthy You podcast, for a real talk about financial wellness and its direct connection to our physical, mental, and emotional health.Germaine shares how she traded perfectionism and sugar binges for small, sustainable changes that created long-term results—both financially and physically. This conversation is for every woman who wants to feel empowered around money without feeling deprived or overwhelmed. Episode Timestamps;00:00 Introduction and Spring Health Goals01:20 Meet Our Guest: Germaine Foley02:16 Jermaine's Health Journey06:13 The Importance of Monitoring Health Trends11:02 Incorporating Movement into Daily Life13:00 Mindful Financial Planning20:01 Recipe for Improved Wellness28:09 Jermaine's Wealth Building Tips32:13 Final Thoughts and Encouragement 💸 What You’ll Learn in This Episode:How emotional spending and sugar addiction mirror each otherThe importance of tracking trends over time—not just resultsWhy saving money doesn’t require struggle or shameHow to invest with confidence and simplicityThe “Do Both” mindset: how to build wealth and enjoy life nowTools to interrupt guilt, perfectionism, and burnoutHow financial stress impacts women’s health and relationships🧠 Wellness Tips + Financial Tools Shared:Just Invest Something: Start small and be consistentCut back on consumer debt and simplify spendingAdd daily movement in small, joyful waysLet go of all-or-nothing thinking—B-minus effort is enoughPractice gratitude as a grounding tool when facing money stress🫕 Dutch Oven Recipe for Financial WellnessThis week’s metaphorical Dutch oven includes:🥣 A base of grace and self-compassion💵 A scoop of automated savings🚫 A pinch of low-debt living🙏🏾 Gratitude broth🏃🏽‍♀️ Small steps for both money and movement✨ And a dash of "B-minus is better than burnout"🔗 Resources Mentioned:✅ Free Wealth Class with Germaine Foley: germainefoley.com/wealthclass🎧 Becoming the Wealthy You Podcast (available wherever you listen)📥 Seven Ways to Shine Like the Sun Wellness Guide 💬 Call to Action:You don’t have to get it perfect to build a better life. Start with one small step—track, invest, move, or simply offer yourself some grace. Then phone a sister friend, because thriving together is the best investment of all. Connect with the Guest: Germaine FoleyLinkTree: https://linktr.ee/GermaineFoleyFree Training: How To Build Wealth w/out Going On a Strict Budget: https://www.germainefoley.com/wealthclassPodcast- Becoming the Wealthy YouInstagram- https://www.instagram.com/germainefoleycoaching/Website- www.germainefoley.com Additional Resources;Consistent Habits Challenge: https://www.yourseasonalsister.com/consistent-habits-challenge Listen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Sign-Up for the Seasonal Healthy Habits Collective Email List;https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697 Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:https://calendly.com/seasonalsister/discovery-call

In this enriching episode of the A to Z of Wellness series, Janice dives into the letter C—a letter that stands for more than just Consistency. It’s also about Calm, Clarity, Creativity, Compassion, Centeredness, and Courage. Through personal stories, behavioral science, and cultural wisdom, Janice shows you how to anchor yourself in wellness even when life feels unpredictable.From baby massage and swimming to sandwiching healthy habits into your routine, you’ll hear how small daily practices can support mental, physical, and social wellness—especially when paired with self-compassion.What You’ll Learn in This Episode:Why being centered is essential for calm and clarityHow the Self-Compassion Tool by Dr. Kristin Neff can shift negative self-talkWhat it means to “sandwich” healthy habits into daily routinesWhy clarity around your priorities is the first step toward sustainable wellnessThe powerful impact of sharing your goals for accountability and supportHow common humanity and kindness to self can interrupt spirals of guilt and shame 🧠 Wellness Tools Highlighted:Self-Compassion Practice: Mindfulness + Common Humanity + Self-KindnessSandwiching: Add a wellness habit (like lemon water or sit-ups) to something you already do (like making coffee or showering)Clarity & Courage Check-In: Are your time and money aligned with your top health priorities?Daily Calm Practice: Identify what centers you and make space for it consistently Episode Timestamps;00:00 Introduction to the Seasonal Sisters Podcast01:38 The Importance of Consistency02:45 Centering Through Daily Rituals05:00 The Power of Self-Compassion08:08 Curiosity and Decision Making10:15 Clarity and Prioritizing What Matters14:20 Sandwiching Healthy Habits17:02 Conclusion and Call to Action   💬 Call to Action:What small habit can you sandwich into your day starting now? Share your health goal with someone you trust—and if you need support, don’t do it alone. Janice is here to guide you.Until next time, phone a sister friend—because connection is a healthy habit.Let me know when you're ready for tags or keywords for this episode! Additional Resources;Consistent Habits Challenge: https://www.yourseasonalsister.com/consistent-habits-challenge Listen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Sign-Up for the Seasonal Healthy Habits Collective Email List;https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697 Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:https://calendly.com/seasonalsister/discovery-call

In this uplifting episode of the A to Z of Wellness series, Janice dives into the letter B—Begin. This conversation is all about the power of starting. Whether you're beginning a new habit, a wellness journey, or just a new day with more intention, Janice reminds us that now is always the right time to begin.Building on last week’s focus on “A.M. Routine,” this episode highlights how small beginnings can lead to big transformations. Janice shares easy, practical tips for creating consistency, loving your body through morning movement, and bringing a spirit of mindfulness into your everyday life.What You’ll Learn in This Episode:Why beginning is often the hardest—but most essential—stepThe connection between daily morning routines and lifelong wellnessHow to ease into physical movement without overthinking itMindset shifts that help you embrace the present momentThe importance of giving yourself grace as you start again✨ Wellness Mantra from Janice:“May I be safe, may I be happy, may I be healthy, and may I live with ease.”📥 FREE Resource:Don’t forget to download your “7 Ways to Shine Like the Sun” Quick Start Guide to help you plan for the life—and wellness—you deserve.Episode Timestamps:0:00 Welcome to the Seasonal Sisters Podcast01:35 The Importance of Beginning Healthy Habits02:17 Personal Stories and Morning Routines03:14 Breaking the Cycle of Negative Thoughts05:20 Practical Tips for Starting Healthy Habits07:16 The Fresh Start Effect08:05 Sharing and Achieving Your Health Goals08:45 Final Thoughts and Encouragement 🔗 Stay Connected:If this episode inspired you, share it with someone who needs a reminder that it’s okay to start small. Follow the Seasonal Sisters podcast for more encouragement on your health journey. Additional Resources;Consistent Habits Challenge: https://www.yourseasonalsister.com/consistent-habits-challenge Listen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Sign-Up for the Seasonal Healthy Habits Collective Email List;https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697 Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:https://calendly.com/seasonalsister/discovery-call

Welcome to the A to Z of Wellness—a special series from the Seasonal Sisters Podcast, where we break down simple, science-backed ways to improve your mental, physical, and social wellness.This episode kicks off with the letter A—Aim High! Host Janice Saunders shares how setting ambitious health goals and holding yourself accountable can lead to lasting, sustainable habits. From a powerful strategy inspired by behavioral science to small, daily changes that lead to big results, this episode will motivate you to take action on your wellness journey.Key Topics Discussed:The power of aiming high: Why setting bigger health goals leads to better long-term success.A behavioral science-backed approach to exercise: Why scheduling daily workouts—even if you miss a few—leads to more movement overall.Walking as a wellness tool: How walking improves mental, physical, and social health.The importance of accountability: How tracking progress and community support can help you stay consistent.Personal wellness goals: Janice’s journey from 3,000 steps a day to 10,000+ steps daily and her ambitious goal to walk from the top to the bottom of Manhattan.Practical Wellness Tips from This Episode:✅ Set a big goal: Challenge yourself to aim higher with your fitness, nutrition, or self-care routines.✅ Schedule daily movement: Even if you miss a few days, you’ll still exercise more than if you planned for less.✅ Make wellness social: Walk with a friend, family member, or partner to stay accountable and make fitness fun.✅ Experiment with new habits: Try different activities and find what fits your season of life.✅ Track your progress: Small daily wins add up to big results over time.Resources Mentioned:Book Recommendation: How to Change: The Science of Getting from Where You Are to Where You Want to Be by Katy Milkman.Join the Seasonal Sisters Healthy Habits Collective: Learn more about weekly coaching, habit-building strategies, and community support (link in show notes).Schedule a Coaching Call: Ready to stay accountable and reach your goals? Book a free call with Janice (link in show notes).Call to Action:What’s your big, audacious health goal for 2025? Share it with us! And if you’re looking for accountability, motivation, and support, check out the Seasonal Sisters Healthy Habits Collective and book a coaching call today.Until next time, stay consistent and keep aiming high! Episode Timestamps;00:00 Introduction to the Seasonal Sister's Podcast01:34 Starting with the Letter A: Aim High and Accountability02:09 Adapting Healthy Habits to Your Season of Life02:40 Inspiration from the Seasonal Sisters Healthy Habits Collective03:47 The Power of Scheduling Daily Exercise05:03 Personal Journey: Walking for Health06:56 Mental, Physical, and Social Benefits of Walking08:24 Encouragement and Invitation to Join the Coaching Group09:38 Conclusion and Preview of Next Episode Follow Janice Saunders on;Website: https://www.yourseasonalsister.com/Instagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share Additional Resources;Consistent Habits Challenge: https://www.yourseasonalsister.com/consistent-habits-challenge Listen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Sign-Up for the Seasonal Healthy Habits Collective Email List;https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697 Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:https://calendly.com/seasonalsister/discovery-call

Ever feel like living a healthy lifestyle is more exhausting than it should be? You’re not alone! In this episode of the Seasonal Sisters Podcast, host Janice Saunders breaks down seven simple, science-backed strategies that make healthy habits easier to stick to—no willpower required.From starting small to temptation bundling, Janice shares practical ways to stay consistent with your wellness routines without stress, guilt, or overwhelm. Plus, learn how the Spring Consistent Healthy Habits Challenge can help you hit the reset button and embrace a fresh start this season.Key Topics Discussed:Start Small: Why setting tiny, achievable goals leads to long-term success.Be Flexible: The science behind adjusting your schedule to make consistency easier.Temptation Bundling: How to pair a healthy habit with something you already love doing.Meal Planning Simplified: The power of choosing one day per week to set yourself up for success.Sandwiching Habits: How to stack healthy habits onto routines you already do (like brushing your teeth!).Giving Yourself a Mulligan: Why self-compassion is essential for sticking to wellness routines.Daily Gratitude Practice: How shifting your mindset can improve your health and happiness.Practical Wellness Tips from This Episode:Start with one small change—even seven minutes of movement or mindful breathing can make a difference.Stay flexible—ditch rigid schedules and fit movement in when you can.Use temptation bundling—only listen to your favorite podcast while walking or exercising.Plan meals on the same day each week—make healthy eating easier and more budget-friendly.Attach a habit to something you already do—like balancing on one leg while brushing your teeth to improve stability.Practice self-compassion—skip the guilt and simply start again tomorrow when life happens.Gratitude changes the brain—focus on what’s working in your life to create a more positive, sustainable wellness mindset.Join the Spring Consistent Healthy Habits Challenge!Ready for a fresh start this season? Join Janice and the Seasonal Sisters community for a 5-day challenge designed to help you:Exchange ideas and build consistency in your health routines.Get on-the-spot live coaching to break through barriers.Enjoy a Spring Wellness Guide with recipes, journal prompts, and self-care strategies.Connect with a supportive sisterhood of women on the same journey. Call to Action:What’s one small habit you’ll start today? Share it with a Seasonal Sister and join the challenge to build consistency together! Until next time, phone a friend—because staying connected is a healthy habit. Episode Timestamps;00:00 Introduction and Seasonal Change01:15 Spring Consistent Healthy Habits Challenge03:00 Welcome to the Seasonal Sisters Podcast03:58 The Importance of Consistent Healthy Habits06:42 Start Small: The First Step to Consistency09:22 Be Flexible with Your Health Goals11:01 Temptation Bundling Explained12:31 Meal Planning for Success15:17 Sandwiching Healthy Habits18:47 Giving Yourself a Mulligan21:21 The Power of Gratitude24:47 Recap and Final Thoughts Follow Janice Saunders on;Website: https://www.yourseasonalsister.com/Instagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share Additional Resources;Consistent Habits Challenge: https://www.yourseasonalsister.com/consistent-habits-challenge Listen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Sign-Up for the Seasonal Healthy Habits Collective Email List;https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697 Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:https://calendly.com/seasonalsister/discovery-call

In this inspiring episode of the Seasonal Sisters Podcast, host Janice Saunders sits down with Coach Jazz, founder of Just Swim with Jazz, to discuss her journey to prioritizing health, wellness, and balance. As a traveling swim coach, yoga instructor, and working mom, Coach Jazz shares how nutrition, movement, and mindfulness have shaped her personal and professional life. Whether you’re looking to improve your diet, incorporate more movement, or simply give yourself more grace, this episode is full of actionable tips to help you swim through life’s challenges with ease.Key Topics Discussed:The power of mindful eating: How a vegan journey transformed Coach Jazz’s energy, sleep, and mindset.Movement as medicine: The benefits of swimming, yoga, and walking for holistic wellness.Balancing work, family, and self-care: How to stay healthy while traveling and managing a busy schedule.The impact of food on patience and mindset: How nutrition fuels emotional well-being.Eating seasonally and organically: Simple ways to make healthier food choices without breaking the bank.Self-compassion & grace: Why giving yourself permission to reset is key to lasting wellness.Practical Wellness Tips from This Episode:✅ Eat colorful foods: Incorporate a variety of vibrant fruits and vegetables to nourish your body.✅ Go organic when it matters: Prioritize organic options for foods like berries and leafy greens while saving on others.✅ Eat for your body’s needs: Choose foods that support blood health, brain function, and digestion.✅ Incorporate movement daily: Whether it’s swimming, yoga, or walking, find an activity that fuels your energy.✅ Practice self-compassion: If you have an off day, give yourself grace and start fresh tomorrow.✅ Cook at home more often: Even one extra home-cooked meal a week can improve your health.✅ Try eating raw: Add more fresh, unprocessed foods like salads, fruits, and raw veggies into your diet.Resources Mentioned:Just Swim with Jazz: Learn more about Coach Jazz’s adult swim clinics in Houston, LA, Atlanta, Florida, Boston, and the DMV (Links below).Recommended Book: Your Brain on Food by Dr. Uma Naidoo—exploring how nutrition supports mental and physical health.Call to Action:If this episode inspired you, share it with a friend who could use encouragement on their wellness journey. Set a big, audacious health goal for 2025 and take small steps toward a healthier, more balanced life.Looking to learn how to swim? Coach Jazz offers adult swim clinics in Houston, LA, Atlanta, Florida, Boston, and the DMV. Check out the show notes for links to her programs and ways to connect!And as always, phone a Seasonal Sister—because staying connected is a healthy habit. Episode Timestamps;00:00 Introduction to the Seasonal Sisters Podcast 01:08 Meet Coach Jazz: A Journey to Health 02:21 The Vegan Transition and Yoga Practice 04:05 Impact of Health on Family and Business 06:10 Healthy Habits and Food Choices 10:37 Mindful Moment: Tips for a Better Diet 24:58 Coach Jazz's Traveling Swim Clinics 28:54 Encouragement and Final Thoughts Connect with the Guest, Coach Jazz;Instagram - https://www.instagram.com/justswimwithjazz/FB - Facebook.com/justswimwithjazzThreads - https://www.threads.net/@justswimwithjazz Follow Janice Saunders on;Website: https://www.yourseasonalsister.com/Instagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share Additional Resources;Imagine Your Life Quick Start Guide: https://www.yourseasonalsister.com/imagine-your-life Listen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Sign-Up for the Seasonal Healthy Habits Collective Email List;https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697 Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:https://calendly.com/seasonalsister/discovery-call

In this powerful episode of the Seasonal Sisters Podcast, host Janice Saunders sits down with Dr. Nicole "Nikki" Grant, PhD, licensed social worker, and Vice President of Justice Initiatives and Advocacy at Housing Plus. Dr. Nikki shares her life-changing journey with type 2 diabetes, the wake-up call that transformed her lifestyle, and the practical steps she took to reclaim her health. This is a must-listen for any woman who wants to take proactive steps toward better wellness.Key Topics Discussed:Diabetes awareness & prevention: How Dr. Nikki reversed her health trajectory after a shocking diagnosis.The power of mindful eating: Learning to choose food for nourishment, not habit.Balancing work, family, and self-care: How to make time for movement, rest, and stress management.GLP-1 medications & lifestyle changes: Understanding the role of Ozempic and Metformin in diabetes management.The importance of doctor-patient relationships: Why working with a supportive physician can change everything.Practical health tips for Black women: Managing sleep, hydration, stress, and exercise for long-term wellness.Practical Wellness Tips from This Episode:✅ Start small: Make one change at a time—swap one sugary drink for water, reduce portion sizes, or take a short walk.✅ Mindful eating & drinking: Pay attention to what and why you’re eating. Cut back on sugar, processed foods, and late-night snacking.✅ Prioritize sleep: Lack of sleep increases cravings and impacts metabolism—go to bed earlier!✅ Develop a relationship with your doctor: Ask questions, advocate for yourself, and get the right support for your health needs.✅ Listen to your body: If something feels off, don’t ignore it—early intervention can save your life.✅ Use your health insurance benefits: Many plans offer nutritionist visits, gym memberships, and mental health services.Call to Action:If this episode inspired you, please rate, review, and share this podcast with a friend who needs encouragement on their health journey. Your health is your wealth—take care of YOU first!Episode Timestamps:00:00 Introduction and Free Download Reminder 01:27 Welcome to the Seasonal Sisters Podcast 01:45 Meet Dr. Nikki: Balancing Work, Family, and Wellness 03:15 Dr. Nikki's Health Journey and Diabetes Diagnosis 08:16 Mindful Eating and Lifestyle Changes 17:03 The Role of Support and Medication 21:45 Practical Health Tips and Mindful Living 39:18 Encouragement and Final Thoughts Connect with the Guest: Dr. Nikki Grant;Book Mentioned: Secrets Untold: When The Mask Comes Off Follow Janice Saunders on;Website: https://www.yourseasonalsister.com/Instagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share Additional Resources;Imagine Your Life Quick Start Guide: https://www.yourseasonalsister.com/imagine-your-life Listen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Sign-Up for the Seasonal Healthy Habits Collective Email List;https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697 Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:https://calendly.com/seasonalsister/discovery-call

In this episode of the Seasonal Sisters Podcast, host Janice Saunders introduces the ancient practice of body astrology—a tool for connecting with your mental, physical, and social wellness. Dive into the winter zodiac signs—Capricorn, Aquarius, and Pisces—and discover how they correspond to the knees, ankles, and feet. Through thoughtful metaphors and practical tips, Janice inspires you to strengthen these often-overlooked areas of the body to stay grounded, balanced, and ready to move toward your purpose.Key Topics Discussed:Body astrology basics: The connection between zodiac signs and body regions.Capricorn and the knees: Supporting mobility, stability, and strategic steps with Epsom salt baths.Aquarius and the ankles: Unlocking potential and standing strong with toe stand exercises.Pisces and the feet: Grounding yourself physically and mentally through foot massages and intentional stillness.The importance of caring for knees, ankles, and feet to improve overall wellness and maintain balance during the winter season.Practical Wellness Tips:Soak in an Epsom salt bath to relax sore knees and improve sleep.Strengthen your ankles with the toe stand exercise (video linked in show notes).Practice intentional stillness by planting your feet on natural or solid ground for mental clarity.Give yourself a foot massage to relieve tension and support your entire body.Call to Action:If this episode resonated with you, please rate, review, and share with women who are ready to embrace mindfulness and seasonal wellness practices. Let’s continue moving with intention and care as we navigate the winter season together. Episode Timestamps;00:00 Introduction to Body Astrology 02:24 Capricorn: The Knees 05:05 Aquarius: The Ankles 08:34 Pisces: The Feet 12:55 Conclusion and Final Thoughts Follow Janice Saunders on;Website: https://www.yourseasonalsister.com/Instagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share Additional Resources;Imagine Your Life Quick Start Guide: https://www.yourseasonalsister.com/imagine-your-life Listen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Sign-Up for the Seasonal Healthy Habits Collective Email List;https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697 Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:https://calendly.com/seasonalsister/discovery-call

Welcome back to the Seasonal Sisters Podcast, where preparation is queen and healthy habits are life-changing. In this empowering episode, host Janice Saunders sits down with Bonita Coe, MD, a practicing internal medicine physician and author of How to Help Your Doctor Help You: A Guide for Men and Women to Manage Health Proactively. Together, they explore the importance of proactive health management, the power of patient-doctor relationships, and how mental, physical, and social wellness intersect to create a balanced life. Key Topics Discussed:Proactive health strategies: Why it’s never too early to prioritize wellness in your 20s and 30s.Building stronger patient-doctor relationships: Tips from Dr. Coe’s new book on how to engage effectively with your healthcare provider.Mental health and Regretitis™: How unresolved life choices can impact your physical and mental well-being.Practical health tips: The importance of walking, food journaling, meal prepping, and saying “no” unapologetically.Weathering and systemic stress: The impact of racism and stress on Black women’s health outcomes. Resources Mentioned:Book: How to Help Your Doctor Help You: A Guide for Men and Women to Manage Health Proactively (Available on Amazon, Barnes & Noble, and more).Website: Best Health for Your Life (Dr. Bonita Coe's monthly newsletter and blog).Dr. Peter Attia’s Outlive: A previous Seasonal Sisters book club selection. Call to Action:If this episode inspires you, please rate, review, and share with women who are ready to take control of their health and thrive. Let’s continue building a compassionate, health-conscious community together. Episode Timestamps;00:00 Welcome to the Seasonal Sisters Podcast01:18 Introducing Dr. Bonita Coe02:16 Dr. Coe's Journey to Prioritizing Health04:54 The Importance of Healthy Habits07:34 Mental Health and Wellness Routines10:52 The Impact of Life Choices on Health18:25 Alcohol and Health: New Insights21:22 Understanding Regretitis™26:23 Seasonal Sisters Mindful Moment28:05 The Impact of Racism on Health28:17 Self-Care Tips for Black Women28:33 The Power of Saying No29:06 Quitting Smoking: Talk to Your Doctor29:59 The Benefits of Food Journaling34:40 Incorporating Movement into Daily Life35:57 Reading Food Labels and Nutrition40:12 Healthy Eating and Meal Prep Tips44:43 The Importance of Sleep46:51 Temptation Bundling for Healthy Habits47:38 Dr. Coe's New Book: How to Help Your Doctor Help You53:16 Final Thoughts and Inspiration Follow Janice Saunders on;Website: https://www.yourseasonalsister.com/Instagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share Follow Bonita Coe, MD on;Website: https://besthealthforyourlife.com/LinkedIn: www.linkedin.com/in/docbbesthealth4lifeFacebook: https://www.facebook.com/besthealthforyourlifeconsultingllcInstagram: https://www.instagram.com/docb_besthealth4life/Fanbase: https://fanbase.app.link/z6I7jO4LXPb Additional Resources;Imagine Your Life Quick Start Guide: https://www.yourseasonalsister.com/imagine-your-life Listen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Sign-Up for the Seasonal Healthy Habits Collective Email List;https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697 Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:https://calendly.com/seasonalsister/discovery-call

Welcome to a transformative year with the Seasonal Sisters Podcast, where health is queen, and mindful habits reign supreme. In this episode, host Janice Saunders dives deep into creating culturally inspired, sustainable wellness practices that go beyond weight loss and New Year’s resolutions.Inspired by Dr. Peter Attia’s Outlive, Janice shares actionable insights and personal tweaks to her health routine, including zone 2 training, mindful eating, and strength training. She also introduces the Imagine Your Life Quick Start Guide—a practical tool designed to help women like you take small, impactful steps toward better mental, physical, and social wellness.Key Topics Discussed:De-emphasizing weight at doctor visits: How culturally aware healthcare can lead to better health outcomes for Black women.Incorporating zone 2 training: What it is, how it works, and why it’s a game-changer for cardiovascular health.Strength training on your terms: Fitting workouts into a busy schedule with grace and consistency.Mindful eating and seasonal nutrition: How culturally inspired meals can help balance health and joy.The impact of social wellness: Combatting loneliness and building a supportive community.Resources Mentioned:Book: Outlive by Dr. Peter Attia (Link in show notes)Imagine Your Life Quick Start Guide: Download now to begin your journey to sustainable wellness.Free January Coaching Session: Schedule a mini coaching call with Janice after completing the guide.Call to Action:If this episode resonates with you, please rate, review, and share with women in your life who are seeking a compassionate, community-driven approach to wellness. Together, we can inspire healthier lives grounded in cultural empowerment and modern science. 00:00 Introduction to the Seasonal Sisters Podcast 01:36 The Problem with Weight-Centric Health Approaches 03:45 Inspiration from Dr. Peter Attia’s05:18 Janice's Health Routine and Zone Two Training 08:25 Portion Control and Mindful Eating 09:59 Combining Modern Medicine and Holistic Practices 10:33 Imagine Your Life Quick Start Guide 12:00 Closing Thoughts and Call to Action Follow Janice Saunders on;Website: https://www.yourseasonalsister.com/Instagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share Additional Resources;Imagine Your Life Quick Start Guide: https://www.yourseasonalsister.com/imagine-your-lifeDr. Peter Attia’s Outlive Book: https://peterattiamd.com/outlive/ Listen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Sign-Up for the Seasonal Healthy Habits Collective Email List;https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697 Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:https://calendly.com/seasonalsister/discovery-call

Join Janice Saunders in this episode of the Seasonal Sisters podcast as she shares essential tips for maintaining physical, mental, and social health during the holiday season. From easy recipe ideas to the importance of gratitude, Janice offers seven strategies to ensure a happy and healthy holiday. Plus, take advantage of her Black Friday deal for hassle-free recipes to live better. Don't miss out on the insights to keep you thriving and connected with your loved ones! 00:00 Introduction and Black Friday Deal01:33 Welcome to Seasonal Sisters Podcast01:57 Holiday Season Challenges and Solutions05:11 Seven Tips for a Healthy Holiday Season13:29 Gratitude and Final Thoughts17:05 Conclusion and Special Offer Follow Janice Saunders on;Website: https://www.yourseasonalsister.com/Instagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share Additional Resources;Healthy Card Deck: https://www.yourseasonalsister.com/Healthy-Card-DeckBlack Friday Consulting Offer: https://www.yourseasonalsister.com/offers/iFbLSVoE/checkoutListen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Sign-Up for the Seasonal Healthy Habits Collective;https://www.yourseasonalsister.com/services Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:https://calendly.com/seasonalsister/discovery-call

 In this episode of the Seasonal Sisters podcast, host Janice Saunders sits down with Dionne Monsanto, founder of Joyous Ocean and Chief Joy Connector. Dionne shares her inspiring journey of prioritizing health, overcoming personal challenges, and staying resilient. From struggling with frequent illness in her teenage years to coping with her daughter's tragic mental health struggles, Dionne emphasizes the importance of maintaining healthy habits. She discusses her motivational corporate career shift, yoga's role in her healing process, and the transformative power of mindfulness practices like conscious breathing and body care. This episode is filled with actionable tips for self-care, motivation, and achieving a balanced, joyful life.  00:00 Welcome and Introduction 01:59 Dion's Health Journey 04:07 Seasons of Life and Health Challenges 05:50 Turning Points and Making Changes 09:00 Impact on Career and Life 13:09 Coping with Grief and Loss 18:17 Mindful Moments and Tips 27:21 Recipe for Healthy Living 33:25 Closing and Final Thoughts Follow Janice Saunders on;Website: https://www.yourseasonalsister.com/Instagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share Follow Dionne C. Monsanto on;Website: https://www.joyousocean.com/Instagram: https://www.instagram.com/dionnecmonsantoLinktree: https://linktr.ee/dionnecmonsanto Additional Resources;Healthy Card Deck: https://www.yourseasonalsister.com/Healthy-Card-Deck Listen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Sign-Up for the Seasonal Healthy Habits Collective;https://www.yourseasonalsister.com/services Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:https://calendly.com/seasonalsister/discovery-call

In this empowering episode of the Seasonal Sisters podcast, host Janice is joined by Stephanie McGraw, Founder, and CEO of WARM (We All Really Matter). They explore the critical issues of health, self-care, and domestic violence, with a focus on marginalized communities and African American women. Stephanie shares her personal journey, emphasizing the necessity of self-care and the impact of historical trauma on health practices. The discussion covers essential support services for women of color affected by domestic violence, including safety plans and self-esteem advocacy. Listeners are offered practical health tips, urged to create safety plans, and seek professional assistance. The episode aims to educate, empower, and inspire resilience among victims and enable listeners to become supportive allies.01:10 Introducing Stephanie McGraw and WARM01:40 The Importance of Health in Underserved Communities04:10 Self-Care and Leading with Love09:23 Mindful Moment: Domestic Violence Awareness12:00 Tips for Supporting Domestic Violence Victims15:45 Compassion and Shame in Domestic Violence16:24 Safety Tips for Black Women16:45 The Most Dangerous Time: Leaving an Abusive Relationship17:08 Creating a Safety Plan17:51 Life-Saving Tips for Leaving Safely20:18 Impact of Domestic Violence on Communication21:09 Introduction to WARM22:11 WARM's Services and Programs23:02 Call to Action: Get Involved with WARM26:56 Empowerment and Encouragement28:15 Closing Remarks and Future Episodes  Follow Janice Saunders on;Website: https://www.yourseasonalsister.com/Instagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share Follow Stephanie McGraw on;Website: https://www.weallreallymatter.org/Instagram: https://www.instagram.com/warmnycFacebook: https://www.facebook.com/wearewarmnyc Additional Resources;Healthy Card Deck: https://www.yourseasonalsister.com/Healthy-Card-Deck Listen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Sign-Up for the Seasonal Healthy Habits Collective;https://www.yourseasonalsister.com/services Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:https://calendly.com/seasonalsister/discovery-call

In this solo episode of the Seasonal Sisters podcast, host Janice Saunders delves into the fall installment of her body astrology series. She explores the significance of the Zodiac signs Libra, Scorpio, and Sagittarius and their corresponding body regions: the lower back, sacral center, and hips and thighs. Janice emphasizes the importance of balance, advocating for one's health, and setting high aspirations.  The episode weaves personal anecdotes, health statistics, and practical advice to inspire listeners to adopt healthy habits and cultivate a mindful relationship with their bodies. It concludes with a healthy habits card, encouraging listeners to take a walk in nature and enjoy the fall air.  00:00 Introduction to the Seasonal Sisters Podcast 01:21 Fall Astrology Series: Libra and Lower Back Health 04:51 Scorpio: Sacral Center and Reproductive Health 09:06 Sagittarius: Hips, Thighs, and Taking Action 12:04 Conclusion and Healthy Habits Additional Resources;Healthy Card Deck: https://www.yourseasonalsister.com/Healthy-Card-DeckListen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Follow Janice Saunders on;Website: https://www.yourseasonalsister.com/Instagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share Sign-Up for the Seasonal Healthy Habits Collective;https://www.yourseasonalsister.com/services Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice: https://calendly.com/seasonalsister/discovery-call

 In this solo episode of the Seasonal Sisters podcast, host Janice Saunders shares nine crucial lessons from her decades-long journey to healthy living. Drawing from her experiences across various life seasons, Janice discusses the significance of cooking for the soul, the impact of words, the power of community, setting big health goals, dealing with rejection, prioritizing important aspects of life, embracing change, staying consistent, and investing in future health. She also invites listeners to join her free 'Consistent Healthy Habits Masterclass' to develop a personalized blueprint for healthy living.  00:00 Introduction to the Seasonal Sisters Podcast 01:25 Janice's Journey to Healthy Living 03:18 Lesson 1: Cooking as a Balm for the Soul 04:44 Lesson 2: The Power of Words 05:51 Lesson 3: The Importance of Community 06:53 Lesson 4: Setting Big Health Goals 08:13 Lesson 5: Embracing Rejection and Crisis 10:18 Lesson 6: Declaring Your Priorities 12:15 Lesson 7: Accepting Change 13:56 Lesson 8: Consistency is Key 16:07 Lesson 9: Investing in Your Future Self 19:05 Conclusion and Invitation to Masterclass Additional Resources;Healthy Card Deck: https://www.yourseasonalsister.com/Healthy-Card-DeckJoin The Consistent Healthy Habits Challenge Masterclass: https://www.yourseasonalsister.com/registration-page-a98607a4-d352-4850-856a-59339edf5cdf Listen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Follow Janice Saunders on;Website: https://www.yourseasonalsister.com/Instagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share Sign-Up for the Seasonal Healthy Habits Collective;https://www.yourseasonalsister.com/services Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice: https://calendly.com/seasonalsister/discovery-call

In this episode of the Seasonal Sisters podcast, Janice welcomes Ellie, a meditation guide and emotional body healer. Ellie shares her transformative journey from a life of stress and Graves disease to achieving wellness through mindful habits, a plant-based diet, and emotional healing. The discussion highlights the importance of self-compassion, consistent healthy habits, and the value of breathing exercises. They also explore tips for maintaining holistic health and the significance of loving oneself. This episode is a rich source of inspiration and practical advice for anyone looking to prioritize their health and well-being. 00:00 Welcome to the Seasonal Sisters Podcast 01:12 Meet Our Special Guest: Miss Ellie 02:03 Ellie's Journey to Wellness 03:33 The Turning Point: Thyroid Storm 05:06 Path to Remission and Lifestyle Changes 09:19 The Power of Breath and Meditation 11:58 Balancing Motherhood and Career 16:20 The Importance of Healthy Habits 18:44 Mindful Moment: Tips for Healthy Living 21:40 Acknowledging and Processing Emotions 22:04 Emotional Intelligence and Trauma 22:32 Reprogramming Self-Worth 23:15 Communicating What Matters Most 25:14 The RAIN Practice for Emotional Understanding 27:02 Self-Compassion and Healthy Habits 28:51 Creating a Recipe for Healthy Living 33:02 Emotional Body Healing and Corporate Mindfulness 35:08 Astrology and Emotional Healing 36:51 Final Words of Encouragement Connect with the Guest: EllieInstagram: https://www.instagram.com/ellieispoppin/Instagram: https://www.instagram.com/peaceinapod_co/ Additional Resources;Healthy Card Deck: https://www.yourseasonalsister.com/Healthy-Card-Deck Listen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Follow Janice Saunders on;Website: https://www.yourseasonalsister.com/Instagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share Sign-Up for the Seasonal Healthy Habits Collective;https://www.yourseasonalsister.com/services Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice: https://calendly.com/seasonalsister/discovery-call

In the 50th episode of the Seasonal Sisters podcast, host Janice Saunders celebrates by offering a special promotion: a free 30-minute coaching session with the purchase of the Seasonal Sisters Healthy Habits card deck between August 7th and August 21st. Janice dives into the body astrology of summer, covering the zodiac signs Cancer, Leo, and Virgo and their associated body regions—the chest, heart, upper back, and abdomen. She provides insights on how breathing, posture, and core strength reflect and influence our health and inner values. Listeners are encouraged to reflect on their health habits and values and are invited to share their passions and strengths with the community.  00:00 Introduction and Special Offer 01:53 Welcome to the Seasonal Sisters Podcast 02:16 Astrology and the Body: Summer Season 02:51 Cancer: The Chest and Breathing 05:25 Leo: The Heart and Posture 08:31 Virgo: The Abdomen and Core Strength 13:55 Conclusion and Next Episode Preview Additional Resources;Healthy Card Deck: https://www.yourseasonalsister.com/Healthy-Card-Deck Listen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Follow Janice Saunders on;Website: https://www.yourseasonalsister.com/Instagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share Sign-Up for the Seasonal Healthy Habits Collective;https://www.yourseasonalsister.com/services Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice: https://calendly.com/seasonalsister/discovery-call

In this episode of the Seasonal Sisters Podcast, host Janice Saunders introduces Dr. Charisse Marshall, an author, adjunct professor, and clinical social worker. Dr. Marshall shares her inspiring journey toward prioritizing health, which includes battling a rare form of skin cancer and making significant lifestyle changes.  The episode emphasizes the importance of paying attention to bodily changes, the impact of family and community connections, and the benefits of adopting small, consistent healthy habits. Key topics covered include cancer prevention, the value of eating a colorful diet, hydration, the role of pets in mental health, and practical tips for maintaining overall wellness. Dr. Marshall also discusses her new book, 'Piled Up On,' addressing stress among young adults, and highlights an upcoming event commemorating the end of slavery in New York State.00:00 Welcome to the Seasonal Sisters Podcast01:31 Introducing Dr. Charisse Marshall02:38 Dr. Marshall's Journey to Health03:52 The Importance of Connection and Self-Care08:39 Prioritizing Health After a Cancer Diagnosis16:13 Mindful Moments and Healthy Living Tips26:18 Dr. Marshall's New Book and Upcoming Projects30:55 Final Thoughts and Inspirational Message Thank you for tuning in to the Seasonal Sisters podcast. Be sure to check out the show notes and join the Seasonal Sisters Facebook community. Until the next episode, continue your journey of prioritizing health and cultivating meaningful connections. Additional Resources;Healthy Card Deck: https://www.yourseasonalsister.com/Healthy-Card-Deck Listen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Follow Janice Saunders on;Website: https://www.yourseasonalsister.com/Instagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share Sign-Up for the Seasonal Healthy Habits Collective;https://www.yourseasonalsister.com/services Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice: https://calendly.com/seasonalsister/discovery-call Follow Dr. Charisse Marshall Instagram:  https://www.instagram.com/charisse.e.marshall?igsh=emdvdHpzaTY1bWYxFacebook:  https://www.facebook.com/charisse.e.marshall?mibextid=LQQJ4d

In this episode of the Seasonal Sisters podcast, host Janice Saunders introduces Regina "the Queen" Fleming, also known as the accidental runner. Regina shares her transformative journey towards health, starting from her childhood eating habits to becoming a dedicated vegan and marathon runner. They discuss the importance of consistency, preparation, and an accountability buddy to maintain healthy habits. Regina emphasizes the significance of self-confidence, gratitude, and a holistic approach to fitness. Together, they create a metaphorical recipe for a healthy life. Tune in for practical tips and inspirational insights on prioritizing health at any stage of life.00:00 Welcome to the Seasonal Sisters Podcast01:11 Introducing Regina, the Accidental Runner02:08 Regina's Journey to Health and Veganism03:24 The Importance of Diet and Nutrition04:45 Experimenting with New Foods05:07 The Benefits of Prioritizing Health09:30 Strength Training and Holistic Health10:45 Seasonal Sisters Healthy Habits12:58 Consistency and Small Steps24:20 Creating a Recipe for Healthy Living29:45 Regina's Inspirational Story36:35 Final Words of Inspiration Thank you for tuning in to the Seasonal Sisters podcast. Be sure to check out the show notes and join the Seasonal Sisters Facebook community. Until the next episode, continue your journey of prioritizing health and cultivating meaningful connections. Additional Resources;Healthy Card Deck: https://www.yourseasonalsister.com/Healthy-Card-DeckConsistent Habits Challenge; https://www.yourseasonalsister.com/consistent-habits-challenge Listen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Follow Janice Saunders on;Website: https://www.yourseasonalsister.com/Instagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktr.ee: https://linktr.ee/confident_speaking_skills Sign-Up for the Seasonal Healthy Habits Collective;https://www.yourseasonalsister.com/services Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice: https://calendly.com/therealjanicesaunders