Seasonal Sisters is the go-to podcast for professional women of color balancing ambitious life goals with prioritizing their health. This show explores mental, physical, and social wellness through actionable tips on seasonal eating, mindfulness, and habit-building. Boost your confidence, improve your energy, and align your health with your purpose—all while embracing the vibrant social life you deserve. Whether you seek strategies, inspiration, or a supportive community, each episode empowers your journey to a healthier, more vibrant life.
What you will learn in the podcast?
- What is seasonal eating, and how can it benefit my health?
- How can I balance my career, health, and personal life as an empty nester?
- What are practical tips for building consistent healthy habits?
- How does mindfulness improve mental and social wellness?
- What foods are best to eat during each season for optimal energy?
- How can I improve my confidence and feel more vibrant every day?
- What are some easy ways to prioritize mental wellness as a busy professional?
- How do I cultivate a social life while maintaining a healthy lifestyle?
- How can women of color create sustainable health routines?
- What are effective strategies for boosting energy and reducing stress?
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Body Astrology of the Fall Season: Lower Back, Sacral Health & Finding Balance
Episode 78
Wednesday, October 8, 2025 • Duration 16:27
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 Announcement
01:32 Welcome to the Fall Season
02:37 Libra: Balancing Your Life and Health
05:33 Scorpio: Understanding the Sacral Region
09:48 Sagittarius: Embracing Action and Dreams
12:45 Mindful Health Practices and Community Support
15:04 Conclusion and Healthy Habits Card
🌟 What You’ll Learn in This Episode:
How the Libra zodiac teaches balance in body and life
The connection between Scorpio and reproductive wellness
Why fibroid awareness and self-advocacy matter for Black women
How Sagittarius energy encourages strength and confidence
Practical wellness tips to support your lower back, sacral region, and hips
🧘🏾♀️ Resources & Mentions:
Mayo Clinic article on fibroid statistics among Black women
K is for Kicking Up Your Healthy Habits: Keto, Kindness & Kinesiology
Episode 77
Wednesday, October 1, 2025 • Duration 26:31
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 Timestamps
00:00 Welcome to the Seasonal Sisters Podcast
01:20 Introduction to the A to Z of Wellness Series
03:12 The Importance of Health and Wellness
06:20 Understanding Kinesiology and Movement
10:51 The Keto Diet and Mindful Nutrition
15:03 Kindness, Karma, and Kundalini Yoga
23:37 Conclusion and Final Thoughts
🌿 What You’ll Learn in This Episode
Why 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.
📚 Resources & Mentions📌 Call to Action
F is for Forgiveness, Food, Friendship & Fulfillment: Freeing Yourself to Live Well
Episode 68
Wednesday, June 25, 2025 • Duration 24:33
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 health
Why eating with joy and without guilt is a powerful act of wellness
How to add color, freshness, and flexibility to your food choices
The importance of friendship for emotional and physical well-being
How the Friendship Triangle (positivity, vulnerability, consistency) improves connection
Why taking a class just for you can reignite your sense of personal fulfillment
A powerful affirmation: “I am breaking old patterns and moving forward with my life.”
Episode Timestamps:
00:00 Welcome to the Seasonal Sisters Podcast
01:20 Introduction to the A to Z of Wellness Series
01:47 The Power of Forgiveness
04:48 Reimagining Your Healthy Lifestyle
🧠 🫕 🔗 💬
E is for Eating, Exercise, Emotions & Environment: Engineering a Lifestyle That Works for You
Episode 67
Wednesday, June 4, 2025 • Duration 22:32
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 rules
The 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 follow
Why your emotions matter and how to use them as information, not obstacles
The 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 Podcast
01:19 The A to Z of Wellness Special
03:08 The Importance of Exercise and Eating
05:51 Motivation and Personal Experiences
08:38 Intuitive Eating and Healthy Habits
13:25 Daily Routines and Preparation
🧠 🍲 🔗 💬
D is for Dance, Discernment & Dreams: How to Move, Heal, and Begin Again
Episode 66
Wednesday, May 21, 2025 • Duration 16:47
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 Podcast
01:20 Introduction to the A to Z of Wellness Series
02:30 D is for Dance: The Healing Power of Movement
05:52 D is for Discernment: Choosing the Right Healthcare Team
08:17 D is for Don't: Listening to Your Body
10:10 D is for Dream: Pursuing Your Secret Aspirations
14:42 Conclusion and Call to Action
💃🏽 What You’ll Learn in This Episode:
How dance supports emotional, physical, and social wellness, especially for Black women
Why line dancing, head bobbing, or foot tapping still “count” as healing movement
The role of discernment when choosing a healthcare provider who truly sees you
How to build a relationship with your body by listening to its cues
Why you must “don’t give up” on creating healthy habits—even if you’ve fallen off
How secret dreams can evolve and reignite later in life
Janice’s personal story about her dream to become an Ironman—and the new version of that dream she’s living now
🧠 🫕 🔗 💬
Building Wealth Without Breaking Down with Germaine Foley
Episode 65
Wednesday, May 7, 2025 • Duration 34:20
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 Goals
01:20 Meet Our Guest: Germaine Foley
02:16 Jermaine's Health Journey
06:13 The Importance of Monitoring Health Trends
11:02 Incorporating Movement into Daily Life
13:00 Mindful Financial Planning
20:01 Recipe for Improved Wellness
28:09 Jermaine's Wealth Building Tips
32:13 Final Thoughts and Encouragement
💸 What You’ll Learn in This Episode:
How emotional spending and sugar addiction mirror each other
The importance of tracking trends over time—not just results
Why saving money doesn’t require struggle or shame
How to invest with confidence and simplicity
The “Do Both” mindset: how to build wealth and enjoy life now
Tools to interrupt guilt, perfectionism, and burnout
How financial stress impacts women’s health and relationships
🧠 Wellness Tips + Financial Tools Shared:
🫕 🔗 💬
C is for Consistency: Finding Calm, Clarity & Compassion in Your Wellness Journey
Episode 64
Wednesday, April 23, 2025 • Duration 18:45
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 clarity
How the Self-Compassion Tool by Dr. Kristin Neff can shift negative self-talk
What it means to “sandwich” healthy habits into daily routines
Why clarity around your priorities is the first step toward sustainable wellness
The powerful impact of sharing your goals for accountability and support
How common humanity and kindness to self can interrupt spirals of guilt and shame
🧠 Wellness Tools Highlighted:
Self-Compassion Practice: Mindfulness + Common Humanity + Self-Kindness
Sandwiching: 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 Podcast
01:38 The Importance of Consistency
02:45 Centering Through Daily Rituals
💬
B is for Begin: Get Started in Creating Healthy Habits
Episode 63
Wednesday, April 9, 2025 • Duration 10:12
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—step
The connection between daily morning routines and lifelong wellness
How to ease into physical movement without overthinking it
Mindset shifts that help you embrace the present moment
The 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 Podcast
01:35 The Importance of Beginning Healthy Habits
02:17 Personal Stories and Morning Routines
03:14 Breaking the Cycle of Negative Thoughts
05:20 Practical Tips for Starting Healthy Habits
07:16 The Fresh Start Effect
A is for Aim High: Holding Yourself Accountable for Healthy Habits
Episode 62
Wednesday, March 26, 2025 • Duration 10:38
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.
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7 Secrets to Consistent Healthy Habits: Making Wellness Fit Into Your Life
Episode 61
Wednesday, March 12, 2025 • Duration 27:33
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.
Mindful eating (color counting, home cooking, shared meals)
Letting go of “bad food” guilt and emotional food shame
Friendship Triangle by Shasta Nelson: Positivity, Vulnerability, Consistency
Weekly meal planning and cooking with intention
Embracing visibility and allowing yourself to be seen
Taking 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.
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 energy
Ditch rigid food rules and adopt mindful eating and intuitive choices
Let 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 Challenge
All 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.
Dance as medicine: movement as a tool for joy and resilience
Discernment in healthcare: choose a provider who is pro-YOU
Don’t ignore your body: small aches and changes are messages
Dream evolution: it’s never too late to start again
Habit stacking: add new habits onto existing routines for consistency
The 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
✨ 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.
Just Invest Something: Start small and be consistent
Cut back on consumer debt and simplify spending
Add daily movement in small, joyful ways
Let go of all-or-nothing thinking—B-minus effort is enough
Practice gratitude as a grounding tool when facing money stress
Dutch Oven Recipe for Financial Wellness
This 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"
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.
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!
🔗 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.
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 Podcast
01:34 Starting with the Letter A: Aim High and Accountability
02:09 Adapting Healthy Habits to Your Season of Life
02:40 Inspiration from the Seasonal Sisters Healthy Habits Collective
03:47 The Power of Scheduling Daily Exercise
05:03 Personal Journey: Walking for Health
06:56 Mental, Physical, and Social Benefits of Walking
08:24 Encouragement and Invitation to Join the Coaching Group
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.
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