Explore every episode of the podcast Black Women’s Wellness: Inspiring Mental, Physical, and Social Health – Seasonal Sister Podcast
| Title | Pub. Date | Duration | |
|---|---|---|---|
| Building Your Mental Wellness Recipe with Laurel Browne | 30 Sep 2026 | 00:47:45 | |
In this September bonus episode of the Seasonal Sisters Podcast, Janice Saunders sits down with Laurel Browne, a community outreach and health communications professional, for an honest conversation about mental health, wellness, and the importance of giving yourself grace. Laurel shares how her career journey took her from clinical psychology to public health and health communications, and how her experiences during the COVID-19 pandemic shaped her passion for improving mental health outcomes in Black and underserved communities. Janice and Laurel also talk about the barriers that can make it difficult for Black women to seek mental health support, including the pressure to always be the “strong Black woman.” They explore what it can look like to prioritize your mental health through therapy, supportive relationships, rest, boundaries, prayer, healthy habits, creativity, and simply checking in with yourself. Together, they create a practical “recipe” for mental wellness that starts with one important ingredient: grace, not perfection. Most importantly, this episode reminds us that it’s okay to not be okay. You don't have to stay in a difficult moment alone, and reaching out for support is a healthy habit.
In This Episode
Episode Timestamps; 00:00 A Note on Mental Health & Suicide Prevention 01:13 Meet Laurel Browne 04:49 Following Your Dreams Through Life Changes 12:51 Breaking Down Barriers to Mental Health Care 13:57 How Laurel Prioritizes Her Mental Health 20:20 Reaching Out for Help 23:41 Managing Stress & Practicing Rest 28:10 Creating Your Mental Wellness Recipe 34:23 The Importance of Sleep 37:24 Creativity as a Wellness Tool 40:36 Laurel’s Mental Health Work 43:26 Mental Health Resources 45:29 It’s Okay to Not Be Okay
Resources & Mentions
If you're having a difficult day, take a moment to pause and acknowledge how you're feeling. You don't have to fix everything at once. Give yourself grace, reach out to someone you trust, and remember that emotions can change. If you or someone you know is struggling with their mental health or experiencing thoughts of suicide, please reach out for support. The 988 Suicide & Crisis Lifeline was mentioned in this episode as a resource for people in the United States. And remember Janice’s reminder: phone a friend. It is a healthy habit.
Connect with Laurel Browne and other resources:
Follow Janice Saunders on:
Listen to the Seasonal Sisters Podcast on:
Sign up for the Seasonal Healthy Habits Collective Email List: | |||
| Prioritizing Your Health in This Season of Life with Shanera Williamson | 23 Sep 2026 | 00:50:17 | |
In this episode of the Seasonal Sisters Podcast, Janice Saunders sits down with Shanera Williamson, host of the Brown Mama Bear Podcast, to talk about what it really means to prioritize your health as you move through different seasons of life. Shanera shares how turning 55 prompted her to take a closer look at her health, from being more mindful about what she eats to finding new ways to move her body and prioritize her mental health. She also talks about learning to listen to her body, recognizing when she is running on empty, and giving herself permission to change her routines when they no longer work. Janice and Shanera discuss the importance of regular doctor’s appointments, having a relationship with a healthcare provider you can talk openly with, getting enough sleep, building simple routines, and finding movement that feels enjoyable rather than punishing. They also explore the connection between wellness and relationships, including Shanera’s experience creating a mother-daughter journal after finding a new way to communicate with her daughter during her teenage years.
Episode Timestamps; 00:00 Podcast Welcome
What You'll Learn in This Episode • How to prioritize your health in a new season of life • Why healthy habits can change from season to season • How to listen to your body's physical and mental needs • The importance of regular health appointments • Simple ways to prioritize sleep and movement • Why enjoyable movement can be more sustainable • The role relationships play in overall wellness
Resources & Mentions
Connect With Shanera
What does your body, mind, or spirit need from you in this season of your life? Take a moment to slow down and listen. Maybe it's time to make that doctor's appointment, get more sleep, move your body, start journaling, or simply give yourself permission to change what is no longer working. And remember, you don't have to move through every season alone. Phone a sister friend and stay connected.
Follow Janice Saunders on:
Listen to the Seasonal Sisters Podcast on:
Sign up for the Seasonal Healthy Habits Collective Email List: Unleash the healthy woman within you by scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:
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| From High Blood Pressure to Healing: How Eastern & Western Practices Saved Me | 09 Sep 2026 | 00:27:55 | |
A blend of modern Western medicine, traditional Eastern practices, and cultural "mom magic" takes center stage in this episode of the Seasonal Sisters Podcast, where Janice Saunders shares how to remix your wellness recipe to support long-term physical, mental, and social health. Janice breaks down the myth that wellness requires painful, computer-like "optimization" or extreme routines like 40-day fasts and restrictive boot camps. Sharing her own 2022 health scare with high blood pressure during a period of intense workplace stress, she reveals how healing a "broken spirit" requires a holistic approach—combining doctor partnerships with alternate nostril breathing, acupuncture, and Qigong. She also introduces the science-backed strategy of "temptation bundling" to help you stay consistent with habits like strength training without relying on sheer willpower. If you’re feeling exhausted from caregiver burnout, workplace stress, or extreme diets, this episode is your invitation to join the Autumn Exhale and build a sustainable wellness routine rooted in living, loving, and being loved.
Episode Timestamps; 00:00 Welcome to Seasonal Sisters
What You’ll Learn in This Episode
Resources & Mentions
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 reflect on where your spirit might need healing, and try using temptation bundling to make one healthy habit easier to practice. 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
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
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| Wellness Is an Action Verb: Reconnecting With Your Health | 26 Aug 2026 | 00:22:50 | |
Healthy habits, connection, and sustainable wellness take center stage in this episode of the Seasonal Sisters Podcast. Janice Saunders explores what happens when we become disconnected from our bodies, our communities, our spirituality, and the healthy habits that help us live a long, healthy, vibrant life. Using the story of a woman whose knee replacement helped reconnect her with her body, Janice explores how seasons of disconnection can develop slowly through pain, loneliness, busy schedules, convenience, and life transitions. She also shares her own experiences with loneliness, changing relationships, and trying to build a healthy lifestyle while navigating social expectations. Janice reminds us that wellness requires action. From cooking more meals at home and choosing movement to connecting with friends, participating in community, and developing a spiritual practice, small actions can help us remix our wellness recipe and reconnect with the life we want to live. You don't have to make every change at once. You simply have to start.
Episode Timestamps: 00:00 Healthy Habits 00:44 Meet Your Host Janice 01:11 The Present Moment 02:16 The Cost Of Disconnection 03:08 A Season Of Disconnection 04:36 Reconnecting With Your Body 05:31 Living A Vibrant Life 07:22 Life Transitions 08:24 Loneliness And Wellness 09:43 My Wellness Journey 11:28 Choosing Connection 12:53 Wellness Is An Action Verb 13:19 Frictionless Living 14:35 Good Friction 16:28 Connect Over A Meal 17:44 Spirituality And Health 19:10 Your Wellness Recipe 20:32 Take Action 21:22 Break Out Of Disconnection 21:47 Phone A Friend
What You'll Learn in This Episode
Resources & Mentions
Call to Action
If you need support creating a wellness routine that works for the season of life you're in, consider signing up for a Seasonal Sisters wellness coaching session with Janice. Share this episode with a sister who may be experiencing her own season of disconnection. Sometimes, the healthy habit we need most is simply reaching out and connecting.
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: | |||
| 3 Keys to Consistent Healthy Habits for Black Women in Midlife | 12 Aug 2026 | 00:24:29 | |
Healthy habits that stick require more than information; they require action, preparation, and consistency. In this episode of the Seasonal Sisters Podcast, Janice Saunders introduces the Seasonal Sisters Success System, a framework designed to help Black women in midlife navigate the mental and practical barriers that can make healthy living feel overwhelming. Janice breaks down the three foundational pillars of the system: Mindful Moments, Prepared Woman Energy, and Compassionate Consistency. She explains how mindful moments are daily choice points, how preparation can make healthy choices easier, and why consistency doesn't mean being perfect. Using personal stories about food cravings, meal preparation, caregiving responsibilities, and her own wellness journey, Janice reminds listeners that their wellness recipe must change as they move through different seasons of life. The goal isn't perfection. It's creating healthy habits that fit the life you're actually living today.
Episode Timestamps; 00:00 Welcome to Seasonal Sisters 01:31 Writer’s Block to Wellness 04:25 Baby Woman Trend 05:08 Wellness Requires Action 07:09 Pillar 1 Mindful Moments 10:57 Pillar 2 Prepared Woman Energy 15:24 Pillar 3 Compassionate Consistency 19:54 Card 13 Add More Color 21:40 Coaching and Next Steps 22:40 Final Encouragement and Outro What You'll Learn in This Episode
Call to Action What is one healthy habit you've been struggling to maintain? Instead of trying to change everything at once, identify the block that's getting in your way. Then ask yourself: Can I be more mindful, more prepared, or more compassionate with myself in this moment? Share your health goals with someone you trust. And if you need support creating a wellness recipe that works for the season of life you're actually living, consider signing up for a Seasonal Sisters wellness coaching session. And if this episode helped you, rate, review, and share the show. That's how the Seasonal Sisters community continues to grow.
Follow Janice Saunders on;
Listen to the Seasonal Sisters Podcast on;
Sign up for the Seasonal Healthy Habits Collective Email List;
Unleash the healthy woman within you by scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice: | |||
| The Menopause Conversation Every Woman Needs with Lauren Jones | 29 Jul 2026 | 00:45:33 | |
In this episode of the Seasonal Sisters Podcast, Janice Saunders welcomes Lauren Jones, founder of Mpowered Menopause, for an honest conversation about navigating menopause with confidence, knowledge, and self-advocacy. Together, they explore why women deserve better support, more research, and practical solutions for managing the physical and emotional changes that come with this season of life. From the benefits of strength training and protecting bone health to tracking symptoms and finding the confidence to speak up with healthcare providers, Janice and Lauren share simple, actionable ways to prioritize your well-being. They also discuss the importance of reducing stress, staying connected with other women, and rejecting the belief that suffering through menopause is simply "part of getting older." Episode Timestamps 00:00 Welcome to Seasonal Sisters 02:35 Meet Lauren Jones & Mpowered Menopause 03:17 Recommitting to Health After Life Changes 12:34 Why Strength Training Matters During Menopause 13:55 Building Strong Bones for Healthy Aging 17:08 Mindful Moment: Menopause & Black Women's Health 21:48 Tracking Symptoms & Advocating for Yourself 22:26 Beyond Hot Flashes: Lesser-Known Menopause Symptoms 24:44 Creating Your Wellness Recipe 32:02 Why Menopause Research Matters 38:55 You Don't Have to Suffer in Silence 43:06 Final Thoughts & Resources
What You'll Learn in This Episode
Resources & Mentions
Call to Action What's one step you can take today to better support your health during this season of life? Whether it's beginning a strength-training routine, keeping a simple symptom journal, scheduling a conversation with your healthcare provider, or reaching out to a trusted sister friend, remember that small, consistent actions create lasting change. You don't have to suffer in silence. Your health matters, your voice matters, and you deserve support through every season. Share this episode with a woman who could use encouragement today, and continue building your recipe for wellness—one healthy habit at a time.
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: | |||
| How to Build Healthy Habits That Last: The A–Z of Wellness Finale | 15 Jul 2026 | 00:27:07 | |
Healthy habits, behavior change, and sustainable wellness take center stage in this final episode of the A–Z of Wellness Series. Janice Saunders wraps up the series with the letter Z, encouraging listeners to stop living a "zombified" life and begin zeroing in on the habits that support a long, healthy, and vibrant future. Drawing from her personal wellness journey, Janice shares how walking became her moving meditation through infertility treatments, motherhood, divorce, career transitions, the pandemic, and midlife health changes. She explores the science of behavior change, the importance of preventative healthcare, and practical ways to build consistency through small daily actions. If you've ever struggled to maintain healthy habits, felt overwhelmed by wellness trends, or wondered where to start, this episode offers a simple reminder: wellness doesn't have to be complicated. Sometimes the most powerful habit is putting one foot in front of the other.
Episode Timestamps: 00:00 Prioritize Your Health 00:51 Meet Your Host Janice 01:32 A to Z Wellness Setup 03:17 Mindful Prepared Consistent 06:24 Zero Out Harmful Habits 08:11 Limit Alcohol And Excuses 11:05 Pandemic Walking Awakening 13:34 Walking As Moving Meditation 14:59 Make Walking Stick Daily 18:22 Tune In And Imagine More 20:21 Z Zone Of Growth Wrap 22:32 Choose Your Walking Ritual 23:52 Resources And Final Goodbye What You'll Learn in This Episode
Resources & Mentions
Call to Action What's one area of your health that deserves your attention right now? Choose a single zone of growth and commit to one small action this week. It could be scheduling a preventative care appointment, drinking more water, preparing healthier meals, or adding a short walk to your day. Remember, wellness isn't built through perfection. It's built through consistency. Share your health goals with someone you trust, and if you need support creating a wellness plan that works for your season of life, connect with Janice through the links in the show notes. Wellness is an action verb.
Follow Janice Saunders on;
Listen to the Seasonal Sisters Podcast on;
Sign up for the Seasonal Healthy Habits Collective Email List;
Unleash the healthy woman within you by scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice: | |||
| Body Astrology for Summer Wellness: Cancer, Leo, and Virgo Health Insights | 01 Jul 2026 | 00:16:08 | |
Body astrology and summer wellness come together in this insightful episode of the Seasonal Sisters Podcast. Janice Saunders explores the connection between the zodiac signs of Cancer, Leo, and Virgo and the body regions traditionally associated with each season. From nurturing emotional wellness and protecting heart health to strengthening your core and living in alignment with your values, Janice shares practical ways to become more mindful of your body during the summer months. She explains how Cancer season invites us to focus on nourishment and emotional care, Leo season encourages us to live boldly from the heart, and Virgo season reminds us to strengthen both our physical core and our core values. This episode offers a unique perspective on wellness, helping women connect physical health, emotional well-being, and personal growth through seasonal awareness.
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;
Listen to the Seasonal Sisters Podcast on;
Follow Janice Saunders on;
Sign-Up for the Seasonal Healthy Habits Collective;
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice: https://calendly.com/seasonalsister/discovery-call | |||
| Yin and Yang Wellness: Finding Balance for a Healthier Midlife | A–Z of Wellness (Letter Y) | 17 Jun 2026 | 00:25:27 | |
Yin and yang wellness take center stage in this episode of the Seasonal Sisters Podcast as Janice Saunders continues the A–Z of Wellness series with the letter Y. Many women spend years operating in constant “doing mode,” pouring energy into careers, caregiving, and responsibilities while neglecting the restorative practices that support long-term health. Janice explores how balancing yin energy (rest, reflection, intuition) with yang energy (action, achievement, and productivity) creates a more sustainable recipe for wellness. Drawing from her own experiences with fear, rejection, personal growth, and healing through swimming, Janice shares how self-reflection can reveal what's missing from your wellness routine. She encourages listeners to experiment with healthy habits that nurture mental, physical, and social wellness, and to find the courage to move from yearning for change to saying yes to healthier living.
Episode Timestamps; 00:00 Welcome to Seasonal Sisters 01:39 Series and Yin Yang Theme 03:40 Why Balance Matters 06:17 Kitchen Table Community 08:19 A Story About Missing Ingredient 09:58 Swimming Reflection Breakthrough 11:41 Fear Rejection and Silence 17:31 Rebuilding With Yin Practices 21:01 Small Steps and Saying Yes 22:06 Tools Cards and Next Actions 23:11 Closing Encouragement and Outro
What You'll Learn in This Episode
Resources & Mentions
Call to Action What healthy habit have you been yearning to start? This week, choose one small action that brings more balance into your life. Whether it's journaling, taking a walk, joining a class, calling a friend, or spending a few moments in quiet reflection, begin where you are. Share your health goals with someone you trust to increase your likelihood of success. If you'd like support creating your own recipe for healthy living, connect with Janice and explore the Seasonal Sisters wellness resources linked in the show notes. Remember: Wellness is an action verb.
Follow Janice Saunders on;
Listen to the Seasonal Sisters Podcast on;
Sign-Up for the Seasonal Healthy Habits Collective Email List;
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice: | |||
| The Letter X: X-Ray Vision, Xbox Mindsets, and the X-Factor of Wellness | 27 May 2026 | 00:23:40 | |
X-ray vision and the pursuit of consistent healthy habits take center stage in this episode of the Seasonal Sisters Podcast as Janice Saunders continues the A–Z of Wellness series with the letter X. Janice encourages women to drop the "X-woman" acts of extreme strength and stop playing the reactive "Xbox" version of life. Through her own vulnerable health scare story and practical tools, she emphasizes the importance of using your X-ray vision to scan for cracks in your physical, mental, and social cups before they become major life disruptors like hypertension or diabetes. If you’re exhausted, running on fumes, or ignoring early warning signs, this episode is your call to invest in simple, low-cost healthy habits—like walking thirty minutes a day—to shore up your foundation and build a long, vibrant life.
Episode Timestamps; 00:00 Welcome to Seasonal Sisters 00:31 Why Mornings Feel Hard 01:59 A to Z Series Intro 05:15 Mindfulness First Step 07:54 Letter X Theme 10:01 Mindset and Investing 10:52 Scan for Life Cracks 14:01 My Health Scare Story 16:13 Walking as an X Habit 18:35 Spot Cracks by Cup 20:44 Build Your Wellness Recipe 22:40 Final Call to Action
What You’ll Learn in This Episode
Resources & Mentions
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 use your X-ray vision to scan your life for cracks and share your health goals with someone you trust. Remember: Wellness is an action verb—and your next step starts now.
Follow Janice Saunders on;
Listen to the Seasonal Sisters Podcast on;
Sign-Up for the Seasonal Healthy Habits Collective Email List;
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice: | |||
| Weight, Wellness, and Waking Up to Healthy Habits | 06 May 2026 | 00:24:39 | |
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
Resources & Mentions
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;
Listen to the Seasonal Sisters Podcast on;
Sign-Up for the Seasonal Healthy Habits Collective Email List;
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice: | |||
| Vision, Vitality, and Healthy Habits: How to Build a Wellness Lifestyle That Lasts | 22 Apr 2026 | 00:23:12 | |
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
Resources & Mentions
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;
Listen to the Seasonal Sisters Podcast on;
Sign-Up for the Seasonal Healthy Habits Collective Email List;
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice: | |||
| Burnout Recovery for Women: The 7 Types of Rest You’re Missing with Dr. Saundra Dalton-Smith | 08 Apr 2026 | 00:44:33 | |
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. Timestamps00:00 Free Wellness Gift for Daily Healthy Habits
What You’ll Learn in This Episode
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;
Follow Janice Saunders on;
Listen to the Seasonal Sisters Podcast on;
Sign-Up for the Seasonal Healthy Habits Collective Email List;
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice: | |||
| Yoga, Nutrition & Natural Healing with Monife' Marshall | 18 Mar 2026 | 00:59:37 | |
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 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.
Follow Monife' Marshall on;
Follow Janice Saunders on;
Listen to the Seasonal Sisters Podcast on;
Sign-Up for the Seasonal Healthy Habits Collective Email List;
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice: | |||
| Letter U — Unite & Uplevel Your Health in Midlife | 04 Mar 2026 | 00:24:43 | |
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:
Featured Invitation Join the Spring Into Health Five-Day Challenge 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
💬 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:
Special Thanks to our editing and production team: What's Good Productions
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| Letter T — Transforming Your Health Through Tiny, Intentional Habits | 18 Feb 2026 | 00:16:53 | |
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.
⏱️ Timestamps 00:00 Welcome to Seasonal Sisters: Your Recipe for Healthy Living 01:23 A to Z of Wellness Series: Raising the Bar for Midlife Wellness 03:17 Today’s Letter T: Take a Chance, Try & Build Your Wellness Recipe 04:43 How to Listen + Free Gift: ‘Seven Ways to Shine Like the Sun’ 06:05 Janice’s Story: Heartbreak, Healing, and Love Tiptoeing In 08:04 Learning to Receive Love: Midlife Relationships & Rewriting the Script 09:23 Your Challenge: Try Again—Love as a Testimony of Courage 11:41 Tool Time: Temptation Bundling to Stay Consistent with Exercise 13:31 Real-Life Example: How Temptation Bundling Helped a PhD Client 14:25 Wrap-Up: Next Steps, Support, and Keep Building with the Letter T 16:36 Final Thanks & Reminder: Wellness Is an Action Verb 🎯 What You’ll Learn in This Episode
If 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.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: | |||
| The Letter S — Sustainable Health Security: Spicing Up Your Midlife Wellness Recipe | 04 Feb 2026 | 00:24:05 | |
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 Podcast 01:40 Introduction to the A to Z of Wellness Series 02:08 The Struggle with Consistent Healthy Habits 02:23 Simplifying Wellness and Sustainable Health Security 04:30 The Wellness Industrial Complex and Social Media Influences 06:00 Creating a Joyful Pursuit of Wellness 09:39 Personal Story: From Pharmaceutical Sales to Wellness Advocate 13:08 Developing a Sustainable Recipe for Healthy Living 15:10 The Wellness Manifestation Toolkit and Sandwiching 21:13 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 Takeaways
A 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:
Resources & Mentions Wellness 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. 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.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: | |||
| The Letter R: Reclaim, Restore, and Rise - A Midlife Wellness Reset | 21 Jan 2026 | 00:21:51 | |
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 Timestamps 00:00 Introduction to Seasonal Sisters Podcast 00:51 Welcome Back and Healthy Habits Overview 01:35 The A to Z of Wellness Series 02:05 Overcoming Roadblocks to Healthy Living 06:55 Reclaiming Joy Through Past Passions 15:57 Creating a Sustainable Healthy Lifestyle 19:08 The Wellness Manifestation Toolkit 20:29 Conclusion and Next Steps What You’ll Learn in This Episode
Wellness Manifestation Toolkit Course: https://www.yourseasonalsister.com/joinus Call to ActionWellness is an action verb. ✨ Share this episode with a sister friend And remember—it’s 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: | |||
| Wellness Reset for Black Women in Midlife: Q Is for Quiet, Quality, Quest & Creating a Healthy Life | 07 Jan 2026 | 00:27:14 | |
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 Toolkit 01:47 Welcome to the Seasonal Sisters Podcast 03:11 The A to Z of Wellness Series 07:10 Personal Story: My Unexpected Quest 10:20 The Five Q Framework for Wellness 11:07 Quiet: Creating Space for Yourself 13:50 Quality: Choosing What Matters 15:36 Quotidian: Embracing Everyday Moments 16:59 Quest: Pursuing Your Passion 19:37 Quench: Satisfying Your Needs 22:57 Conclusion and Call to Action 🌿 What You’ll Learn in This Episode
🔗 Resources & Mentions Wellness Manifestation Toolkit Course: https://www.yourseasonalsister.com/joinus 📣 Call to Action ✨ Share your health goals with someone you trust — accountability increases success. 💬 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: | |||
| Peaceful Wellness Practices for Black Women in Midlife | Reclaiming Your Power with the Letter P | 17 Dec 2025 | 00:19:52 | |
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 Podcast 01:29 Introduction to the A to Z of Wellness Series 05:50 The Power of Peace in Midlife 09:35 Reclaiming Your Peace Through Healthy Habits 14:57 Creating Traditions and Community Connections 16:44 Wrapping Up and Staying Connected
🌟 What You’ll Learn in This Episode
Resources & Mentions
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.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: | |||
| Qigong, Healing, and Nervous System Restoration with Kathryn Davis | 10 Dec 2025 | 00:40:14 | |
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 Timestamps 00:00 Introduction to the Winter Wellness Reset 02:47 Welcome to the Seasonal Sisters Podcast 03:15 Holistic Healing and Mind-Body Relaxation 03:56 Interview with Kathy Davis: Journey to Healing 07:12 Kathy's Personal Story and Healing Modalities 11:09 The Power of Qigong and Eastern Medicine 20:35 Practical Tips for Incorporating Qigong 29:23 Creating a Recipe for Healthy Living 35:50 Upcoming Events and Programs 38:19 Final Thoughts and Encouragement
🌟 What You’ll Learn in This Episode
📣 Call to Action If 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 Connected Never 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;
Listen to the Seasonal Sisters Podcast on;
Sign-Up for the Seasonal Healthy Habits Collective Email List;
Unleash the healthy woman within you by scheduling a 30-minute FREE Seasonal Sisters discovery call with Janice: | |||
| Optimal Wellness: Opening Yourself to New Healthy Habits in Midlife | 26 Nov 2025 | 00:23:18 | |
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 Podcast 01:32 The A to Z of Wellness Series Introduction 03:57 Opening to Opportunities: The Letter O 05:38 Personal Stories and Life Transitions 08:18 Self-Care and Healthy Habits 13:13 Chronic Conditions and Health Awareness 20:42 Final Thoughts and Encouragement What You’ll Learn in This Episode
Healthy Habits Card Deck: https://www.yourseasonalsister.com/Healthy-Card-Deck Seasonal Sisters Winter Reset Program: https://www.yourseasonalsister.com/winterreset Call to Action If 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? Be sure to: Your healthiest season is waiting. 🌱✨ 💬 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:
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| Embrace Wellness and Style with Nzingha Crusoe | 19 Nov 2025 | 00:48:35 | |
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 Podcast 01:44 Empowering Through Style and Wellness 02:13 Meet Our Guest: Nzingha Crusoe 05:33 Nzingha's Journey: Linking Health and Style 05:48 The Role of Family in Wellness 13:55 Balancing Wellness and Lifestyle 16:45 Mindful Eating and Intuitive Living 23:22 Holistic Wellness: Mental, Physical, and Social Health 24:22 Defining Wellness Holistically 24:46 Mindful Moment Segment Introduction 25:09 The Impact of Appearance on Mental Health 26:30 Tips for Overcoming Imposter Syndrome 27:21 The Power of Planning and Preparation 27:50 Embracing Personal Style and Confidence 34:57 The Importance of Color in Style 35:46 Recipe for Healthy Living 41:32 Inner Work and Self-Acceptance 42:53 Finishing the Year Strong in Business 45:41 Encouragement and Self-Love
What You'll Learn in this Episode
Call to Action ✨ Share your health goals with someone to increase your success.
Resources & Mentions; Guest: Follow Nzingha Crusoe
Follow Janice Saunders on;
Listen to the Seasonal Sisters Podcast on;
Sign-Up for the Seasonal Healthy Habits Collective Email List;
Unleash the healthy woman within you by scheduling a 30-minute FREE Seasonal Sisters discovery call with Janice:
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| Nourishing Your Way to a Nice Life — The Letter N in Wellness | 12 Nov 2025 | 00:26:31 | |
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 Podcast 02:51 The Challenge of Balancing Health and Life 06:27 Embracing Neuroplasticity for Wellness 08:57 The Power of Walking Meditation 15:43 The Importance of Saying No 19:06 Nutrition and Seasonal Eating 22:40 Mindful Eating and Healthy Habits 23:33 Conclusion and Call to Action 🌿 What You’ll Learn in This Episode How neuroplasticity supports your wellness journey The benefits of walking meditation for mental clarity Ways to incorporate no-tech time into your daily routine How to say “no” as a wellness strategy for balance and peace Why seasonal nutrition helps you thrive at every stage of life Practical tips for mindful eating and colorful meals How 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, MBA 10% Happier Podcast — Hosted by Dan Harris Walking Meditation — Kathy Davis, Qigong Instructor Healthy Habits Card Deck: https://www.yourseasonalsister.com/Healthy-Card-Deck 💬 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 ☎️ Call to Action:Unleash the healthy woman within you by scheduling a FREE 30-minute Seasonal Sisters Discovery Call with Janice today: | |||
| 7 Essential Tips for a Joyful and Healthy Holiday Season with Janice Saunders | 05 Nov 2025 | 00:19:37 | |
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 Season 01:59 Welcome to the Seasonal Sisters Podcast 04:26 The Importance of Social Connections 05:36 Seven Essential Tips for a Joyous Holiday 05:42 Tip 1: Simplify Your Recipes 06:38 Tip 2: Start Your Day with Warm Water and Lemon 07:22 Tip 3: Write Down Your Holiday Expectations 08:28 Tip 4: Plan a Daily Walk 09:47 Tip 5: Lead with Love 11:37 Tip 6: Manage Social Expectations 13:54 Tip 7: Practice Gratitude 16:04 Conclusion and Final Thoughts 🌟 What You’ll Learn in This Episode:How to stay healthy and stress-free during the holidays Mindful eating and movement tips for busy schedules The power of gratitude and connection in wellness Simple ways to maintain energy and joy throughout the season How 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.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 ☎️ Call to Action:Unleash the healthy woman within you by scheduling a FREE 30-minute Seasonal Sisters Discovery Call with Janice today:
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| Mindful Movement & Healing: Yoga, Self-Care, and the Power of Connection with Monife' Marshall | 29 Oct 2025 | 00:58:37 | |
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 Welcome 02:29 Meet Monife' Marshall: A Journey to Wellness 04:37 The Life-Changing Power of Yoga 11:03 Mind-Body Connection and Healing 24:06 Practical Tips for Managing Pain 32:48 Embracing Yoga with Modifications 33:23 Recognizing and Addressing Pain 33:55 The Importance of Nutrition and Hydration 38:04 Personalized Eating Habits 40:17 Balancing Your Plate 48:31 Exploring Healthy Alternatives 50:09 The Role of Sleep in Wellness 51:20 Finding Love and Wellness Later in Life 55:27 Words of Encouragement and Gratitude 💡 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 📣 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.
Follow Monife' Marshall on;
Follow Janice Saunders on;
Listen to the Seasonal Sisters Podcast on;
Sign-Up for the Seasonal Healthy Habits Collective Email List;
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice: | |||
| M is for Motivation, Moderation & Mindful Living | 22 Oct 2025 | 00:22:45 | |
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.
Episode Timestamps; 00:00 Welcome to the Seasonal Sisters Podcast 01:32 The A to Z of Wellness Series Introduction 01:53 Challenges and Concerns of Modern Motherhood 03:11 Finding Motivation for a Healthy Lifestyle 05:29 The Role of Health Technology 07:46 Personal Story: A Journey in Healthcare 13:13 The Importance of Moderation 15:34 Mindful Eating and Physical Health 17:04 Practical Tips for a Healthier Life 19:50 Conclusion and Call to Action 💡 What You’ll Learn in This Episode: How to find and sustain motivation for long-term wellness Why moderation is the secret to sustainable health habits Practical ways to practice mindful eating and movement The connection between financial, emotional, and physical health Why 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 Milkman The Intuitive Eating Workbook by Evelyn Tribole & Elyse Resch Free 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.
Follow Janice Saunders on;
Listen to the Seasonal Sisters Podcast on;
Sign-Up for the Seasonal Healthy Habits Collective Email List;
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice: | |||
| L is for Longevity, Laughter & Letting Go: The Power of Living Fully and Listening to Your Body | 15 Oct 2025 | 00:19:40 | |
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.
🕒 Timestamps: 00:00 Welcome to the Seasonal Sisters Podcast 01:30 The A to Z of Wellness Series Introduction 05:12 Understanding Loneliness and Its Impact 10:12 Overcoming Limiting Beliefs 13:30 Tools for Wellness and Self-Compassion 17:02 Final Thoughts and Encouragement 💡 What You’ll Learn in This Episode: The truth about loneliness and how it impacts your mind and body How to identify and release limiting beliefs that hold you back Three science-backed tools to increase self-compassion and self-awareness Ways to strengthen meaningful connections and overcome isolation How 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 Murthy Loving-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.
Follow Janice Saunders on;
Listen to the Seasonal Sisters Podcast on;
Sign-Up for the Seasonal Healthy Habits Collective Email List;
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:
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| Body Astrology of the Fall Season: Lower Back, Sacral Health & Finding Balance | 08 Oct 2025 | 00:16:27 | |
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 Seasonal Sisters Healthy Habits Card Deck – for daily wellness inspiration Healthy 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;
Listen to the Seasonal Sisters Podcast on;
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| K is for Kicking Up Your Healthy Habits: Keto, Kindness & Kinesiology | 01 Oct 2025 | 00:26:31 | |
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 Timestamps00:00 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. Creative ways to keep meal prep simple and colorful. Why Consistency with Small Actions Is the Secret to Sustainable Wellness. 📚 Resources & Mentions CDC on Mobility Impairment – Centers for Disease Control and Prevention Kundalini Breathing Practices – Breath of Fire, Alternate Nostril Breathing, Long Deep Breathing Nutrition 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. 💛
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| Self-Care and Skin Health with Shawna Elizabeth | 24 Sep 2025 | 00:42:56 | |
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 Welcome 01:53 Today's Topic: Indulgent Self-Care 02:42 Meet Shawna Elizabeth: The Face Architect 04:37 Shawna's Journey: From Makeup to Skincare 09:24 The Importance of Hydration 12:31 Exercise and Health Routines 20:08 The Mindful Moment: Tips for Healthy Skin 23:59 The Hidden Impact of Smoking on Skin 25:01 The Importance of SPF in Skincare 26:40 Adding Colors to Your Diet for Better Skin 29:59 The Power of Self-Love and Planning 34:14 Debunking Health Myths: Size vs. Health 38:17 Introducing the Love Me More Subscription Box 40:23 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 & Author Evelyn 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;
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| J is for Journaling, Juicing, Jamming, and Junk-Free Living for a Healthier You | 17 Sep 2025 | 00:31:28 | |
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 Challenge 02:04 Welcome to the Seasonal Sisters Podcast 04:05 The A to Z of Wellness Series: Letter J 06:40 Jamming: The Joy of Movement 11:42 Juicing: A Lifestyle Choice 14:11 Journaling: A Path to Self-Discovery 18:35 Eliminating Junk: A Holistic Approach 28:30 Conclusion and Encouragement 🌟 What You’ll Learn in This EpisodeWhy jamming to music boosts mood, reduces stress, and fosters connection How juicing with fresh fruits and vegetables can support seasonal wellness The power of journaling as a tool for self-reflection, vision-building, and gratitude Practical ways to reduce junk—from food and clutter to conversations and entertainment How small, intentional habits can transform your recipe for healthy living 📌 Resources and MentionsFall Into Wellness 5-Day Challenge (Sept 18–22, 2025) → Register Here Book Mention: Outlive by Dr. Peter Attia (Centenarian Decathlon reference) Principles of Feng Shui for reducing clutter and boosting creativity Seasonal 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. Until next time, phone a friend—it’s a healthy habit.
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| Acupuncture and Ancestral Wellness: A Conversation with Shareen Wilson on Healing, Intention, and Healthy Living | 10 Sep 2025 | 00:53:33 | |
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.
⏱️ Timestamps 02:03 Welcome to the Seasonal Sisters Podcast 03:31 Guest Introduction: Shareen Wilson 06:07 Shareen's Journey to Acupuncture 12:34 Incorporating Healthy Habits 16:28 The Importance of Modeling Healthy Behavior 25:31 Tips for Self-Care and Mindfulness 29:36 The Importance of a Bedtime Routine 30:06 Sleep Hygiene Tips for Women 31:40 Grounding and Nature's Benefits 33:27 Intentional Living and Self-Care 37:02 Healthy Habits and Consistency 44:41 Parenting and Health Advocacy 51:09 Final Thoughts and Encouragement
🌟 What You’ll Learn in This Episode: How acupuncture can help restore balance and wellness The link between healthy lifestyle choices and long-term vitality Why sleep hygiene is critical for healing and energy Simple ways to ground yourself and reduce stress naturally How mindful parenting benefits both you and your children The power of consistency and intentional self-care practices Why 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 Medicine Fall 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. 👉 Connect with Janice and the Seasonal Sisters community for coaching, programs, and more wellness resources.
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| I is for Inspired Habits: Reducing Inflammation & Building Inner Strength | 03 Sep 2025 | 00:29:10 | |
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 Challenge 02:03 Welcome to the Seasonal Sisters Podcast 02:23 The A to Z of Wellness Series: Inspired Healthy Habits 06:03 Understanding and Reducing Inflammation 07:38 Janice's Personal Journey with Inflammation 11:10 Strength Training for Wellness 20:29 Self-Compassion and Loving Kindness 23:58 Building Healthy Habits in Community 26:05 Conclusion and Encouragement 🌟 What You’ll Learn in This Episode: Why reducing inflammation is key to long-term health How strength training can improve function, mood, and confidence The truth about imposter syndrome and wellness Simple foods and spices that fight inflammation A powerful self-compassion practice you can try today How loving-kindness meditation builds resilience and inner peace Why sharing your health goals increases your success 📚 Resources & Mentions: Calm Your Mind by Dr. Uma Naidoo – insights on food, inflammation, and mental health Sharon Salzberg’s Loving-Kindness Meditation – Learn more here Fall 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. 👉 Connect with Janice and the Seasonal Sisters community for coaching, programs, and more wellness resources.
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| Breaking Cycles & Building Wellness with Dr. Eboni January, MD, FACOG | 27 Aug 2025 | 00:42:07 | |
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 Podcast 02:18 Meet Dr. EJ: A Journey of Health and Wellness 04:35 Dr. EJ's Personal Health Transformation 07:54 Practical Tips for a Healthier Lifestyle 10:51 The Importance of Mindset and Support Systems 13:30 Incorporating Movement and Nutrition 16:47 Balancing Health and Enjoyment 20:15 Starting Today: The Best Day to Begin 20:55 Mindful Moment: Heart Health Facts 22:01 Exercise Tips for Cardiovascular Health 24:16 Breaking Bad Habits: Weaning Off Unhealthy Foods 25:50 The Importance of Mindfulness and Preparation 28:31 Prioritizing Sleep for Better Health 30:39 Creating a Recipe for Healthy Living 38:21 Empowered Motherhood: Dr. EJ's Book Tour 40:49 Final Thoughts and Encouragement What You’ll Learn in This Episode:How Dr. Eboni January transformed her own health and why it matters Practical strategies to improve your nutrition, exercise, and sleep The role of mindfulness and preparation in healthy living Why mindset and support systems are crucial for long-term success How to break unhealthy habits and create new, sustainable ones Insights 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. Follow Janice Saunders on;
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| H is for Habits, Hydration, and Hope: Wellness from the Inside Out | 06 Aug 2025 | 00:18:54 | |
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:
Episode Timestamps: 00:00 Welcome to the Seasonal Sisters Podcast 01:19 Introduction to the A to Z of Wellness Series 02:15 The Importance of Healthy Habits 04:41 Hydration: The Foundation of Wellness 05:15 Building a Hydration Habit 10:05 Holistic Practices for Harmony and Healing 12:12 Creating a Residential Retreat Corner 14:51 The Power of Social Connections 16:40 Conclusion and Encouragement 💡 Key Topics Covered:
🔗 Resources Mentioned:
💬 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;
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| Dance, Discipline, and Discovery: Camille Johnson’s Wellness Journey | 23 Jul 2025 | 00:40:08 | |
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 practice The mindset shift from "how you look" to "how you feel" Camille’s decision to create space for adult dancers How community and culture influence sustainable health Her journey of blending entrepreneurship with wellness Insight into fitness habits that build long-term strength
Episode Timestamps; 00:00 Introduction and Invitation to New Moon Gathering 01:34 Welcome to the Seasonal Sisters Podcast 03:35 Today's Guest: Camille Johnson 06:48 Camille's Journey to Health and Wellness 11:48 The Importance of Movement and Strength Training 16:26 Incorporating Dance and Movement into Daily Life 22:39 The Power of Swimming and Coaching 24:26 Importance of Role Models in Health 25:14 Business Mission and Impact on Youth 26:52 Mindful Moment: The Benefits of Dance 28:05 Tips for Incorporating Movement Daily 29:32 Building Community Through Dance 35:23 Encouragement and Future Plans 💃🏽 Key Topics Covered: Healing through movement and music Fitness routines for women over 40 and 50 Letting go of shame and embracing purpose HBCU culture and the power of representation Creating a business that serves both self and others Spiritual wellness and new moon rituals What 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 guide 📞 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.
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| G is for Grace: Letting Go and Growing with Gentleness | 09 Jul 2025 | 00:25:14 | |
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 wellness How to reframe "setbacks" as learning moments The relationship between gentleness and consistency How to navigate life’s seasons without shame What it means to grow through what you go through
Episode Timestamps; 00:00 Welcome to the Seasonal Sisters Podcast 01:11 Introduction to the A to Z of Wellness Special 01:51 The Duality of Wellness: Exploring the Letter G 03:58 Personal Growth and Setting Meaningful Goals 06:16 Janice's Personal Wellness Journey 10:15 The Power of Consistent Healthy Habits 12:40 Gratitude and Its Impact on Health 17:01 Dealing with Grief Through Healthy Habits 20:19 Inspiring Healthy Habits and Pursuing Greatness 23:22 Conclusion and Call to Action 🧠 Wellness Tools + Practices Shared: Creating space for “slow days” in your wellness routine Letting go of guilt when your plans change Building rituals around rest and renewal Naming your emotions and giving yourself permission to feel The 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 🔗 Resources & Support: 📥 Download: 7 Ways to Shine Like the Sun wellness guide 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.
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| F is for Forgiveness, Food, Friendship & Fulfillment: Freeing Yourself to Live Well | 25 Jun 2025 | 00:24:33 | |
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 07:20 Breaking Free from Old Patterns 12:12 Mindful Eating and Cooking 17:02 The Importance of Friendships 20:56 Finding Fulfillment in Life 22:47 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 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 📥 Download: 7 Ways to Shine Like the Sun wellness guide 📣 Write down what you’re ready to forgive yourself for—set a timer for 10 minutes and start journaling.
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| E is for Eating, Exercise, Emotions & Environment: Engineering a Lifestyle That Works for You | 04 Jun 2025 | 00:22:32 | |
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:
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 19:13 Emotions and Mindfulness 21:01 Conclusion and Call to Action 🧠 Wellness Strategies Shared:
🥣 A base of seasonal fruit and movement 📥 Download your free guide: 7 Ways to Shine Like the Sun 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?
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| D is for Dance, Discernment & Dreams: How to Move, Heal, and Begin Again | 21 May 2025 | 00:16:47 | |
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:
🥣 A base of intentional movement (yes, dancing counts!) 📥 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.
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| Building Wealth Without Breaking Down with Germaine Foley | 07 May 2025 | 00:34:20 | |
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:
✅ Free Wealth Class with Germaine Foley: germainefoley.com/wealthclass 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 Foley
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| C is for Consistency: Finding Calm, Clarity & Compassion in Your Wellness Journey | 23 Apr 2025 | 00:18:45 | |
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:
Episode Timestamps; 00:00 Introduction to the Seasonal Sisters Podcast 01:38 The Importance of Consistency 02:45 Centering Through Daily Rituals 05:00 The Power of Self-Compassion 08:08 Curiosity and Decision Making 10:15 Clarity and Prioritizing What Matters 14:20 Sandwiching Healthy Habits 17:02 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!
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| B is for Begin: Get Started in Creating Healthy Habits | 09 Apr 2025 | 00:10:12 | |
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:
✨ Wellness Mantra from Janice: 📥 FREE Resource: 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 08:05 Sharing and Achieving Your Health Goals 08:45 Final Thoughts and Encouragement
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| A is for Aim High: Holding Yourself Accountable for Healthy Habits | 26 Mar 2025 | 00:10:38 | |
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. 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 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 09:38 Conclusion and Preview of Next Episode
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| 7 Secrets to Consistent Healthy Habits: Making Wellness Fit Into Your Life | 12 Mar 2025 | 00:27:33 | |
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. Key Topics Discussed:
Ready for a fresh start this season? Join Janice and the Seasonal Sisters community for a 5-day challenge designed to help you:
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 Change 01:15 Spring Consistent Healthy Habits Challenge 03:00 Welcome to the Seasonal Sisters Podcast 03:58 The Importance of Consistent Healthy Habits 06:42 Start Small: The First Step to Consistency 09:22 Be Flexible with Your Health Goals 11:01 Temptation Bundling Explained 12:31 Meal Planning for Success 15:17 Sandwiching Healthy Habits 18:47 Giving Yourself a Mulligan 21:21 The Power of Gratitude 24:47 Recap and Final Thoughts
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| Just Keep Swimming: Prioritizing Health, Wellness & Balance with Coach Jazz | 26 Feb 2025 | 00:30:50 | |
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:
✅ Eat colorful foods: Incorporate a variety of vibrant fruits and vegetables to nourish your body.
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
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| Taking Control of Your Health: Diabetes, Mindful Eating & Self-Care with Dr. Nicole Grant | 12 Feb 2025 | 00:42:18 | |
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:
✅ Start small: Make one change at a time—swap one sugary drink for water, reduce portion sizes, or take a short walk. 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
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| Body Astrology: Winter Wellness for Knees, Ankles, and Feet | 29 Jan 2025 | 00:15:27 | |
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:
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
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| How to Help Your Doctor Help You: Proactive Health Strategies with Bonita Coe, MD, MBA | 15 Jan 2025 | 00:55:20 | |
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:
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 Podcast 01:18 Introducing Dr. Bonita Coe 02:16 Dr. Coe's Journey to Prioritizing Health 04:54 The Importance of Healthy Habits 07:34 Mental Health and Wellness Routines 10:52 The Impact of Life Choices on Health 18:25 Alcohol and Health: New Insights 21:22 Understanding Regretitis™ 26:23 Seasonal Sisters Mindful Moment 28:05 The Impact of Racism on Health 28:17 Self-Care Tips for Black Women 28:33 The Power of Saying No 29:06 Quitting Smoking: Talk to Your Doctor 29:59 The Benefits of Food Journaling 34:40 Incorporating Movement into Daily Life 35:57 Reading Food Labels and Nutrition 40:12 Healthy Eating and Meal Prep Tips 44:43 The Importance of Sleep 46:51 Temptation Bundling for Healthy Habits 47:38 Dr. Coe's New Book: How to Help Your Doctor Help You 53:16 Final Thoughts and Inspiration
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