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

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