In this episode of the Seasonal Sisters Podcast, Janice Saunders dives into a transformative conversation with Dr. Saundra Dalton-Smith about why so many high-achieving women feel exhausted—even when they’re getting enough sleep.

Together, they explore rest as a multidimensional practice, breaking down the seven types of rest and examining how deficiencies in each can lead to burnout, overwhelm, and disconnection.

Dr. Dalton-Smith shares practical insights into identifying your personal rest deficits and simple ways to restore your energy across the physical, mental, emotional, and creative areas of your life.

If you’ve ever felt tired despite doing “all the right things,” this episode will help you redefine rest and reclaim your energy—without guilt.

Timestamps

00:00 Free Wellness Gift for Daily Healthy Habits
00:52 Seasonal Sisters Podcast Welcome + Guided Breathwork
03:11 Meet Dr. Saundra Dalton-Smith | 7 Types of Rest Expert
07:39 Burnout Story + Introduction to the Seven Types of Rest
09:04 Janice Saunders Health Wake-Up Call + Lifestyle Shift
10:40 Emotional Rest + Mental Rest Explained for Burnout Recovery
14:37 Building Healthy Habits with Small, Consistent Steps
18:28 Faith, Spiritual Rest + Inner Peace Practices
22:41 Daily Healthy Habits Routine for Busy Women
24:25 Morning Wellness Routine for Energy and Focus
25:01 Protein Coffee Breakfast for Women’s Health
25:18 Easy Meal Prep Ideas for Healthy Living
25:55 Gym Routine + Evening Wind Down Habits
26:41 Strength Training Benefits for Women Over 40
27:29 Collagen Coffee Recipe + Wellness Benefits
29:27 Mindful Moment: Hypertension Awareness + Heart Health
30:53 The 7 Types of Rest Explained (Full Breakdown)
31:39 Stretching + Parasympathetic Nervous System Reset
32:56 Salt Water, Cooking at Home + Simple Nutrition Tips
36:31 Emotional Rest + Sensory Rest for Stress Relief
41:13 Final Wellness Recipe + Encouragement for Healthy Living

What You’ll Learn in This Episode

• Why does sleep not fully restore your energy
• The 7 types of rest and how each one impacts your wellness
• How to identify which type of rest you’re lacking
• The connection between burnout and rest deficits
• Simple, practical ways to integrate rest into your daily life
• How redefining rest can improve your mental, physical, and emotional health

Resources & Mentions

• Dr. Saundra Dalton-Smith Rest Quiz: https://www.restquiz.com/home-page/
• Sacred Rest by Dr. Saundra Dalton-Smith

Call to Action

If this episode resonated with you, share it with a sister, friend, or colleague who needs permission to rest.

Don’t forget to subscribe, leave a review, and continue the conversation by connecting with Janice Saunders on social media.

Featured Invitation

Your Recipe for Consistent Wellness Starts Here

Do you want simple, realistic ways to take better care of yourself without starting over? Are you ready for habits that fit your real life? Download your free Everyday Wellness Guide and start with one small ingredient today.

Registration Link: https://www.yourseasonalsister.com/opt-in-85e5f555-eb7a-4a3c-9748-7f1802509c25

Follow Dr. Saundra Dalton-Smith on;

• Instagram: https://www.instagram.com/drdaltonsmith
• Website: https://www.drdaltonsmith.com/
  LinkedIn: https://www.linkedin.com/in/drdaltonsmith/

Follow Janice Saunders on;

• Website: https://www.yourseasonalsister.com/
• Instagram: https://www.instagram.com/therealjanicesaunders/
• Facebook: https://www.facebook.com/therealjanicesaunders/
• Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share

Listen to the Seasonal Sisters Podcast on;

• Podcast Website: https://seasonal-sisters-podcast.simplecast.com/

Sign-Up for the Seasonal Healthy Habits Collective Email List;

• https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697

Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:

• https://calendly.com/seasonalsister/discovery-call

This conversation reminds us that healing doesn’t have to be complicated—it’s about slowing down, tuning in, and creating space for wellness in every season of life.

⏱ Timestamps:

00:00 Welcome and Replay Intro

00:31 Spring Into Health Challenge

01:19 Podcast Mission and Host Intro

03:29 Meet Monifa Marshall

04:27 Self-Hug and Self-Care

05:51 Car Accident to Chronic Pain

11:09 Yoga Heals and Lifestyle Shift

17:22 Mind Body Tools and Chakras

22:42 Mudras Assists and Accessibility

25:07 Chronic Pain Facts and Tips

27:01 Yoga Basics for Pain Relief

31:45 Posture Breathing and Body Scan

33:14 Chair Yoga Access

34:24 Pain Relief Options

35:31 Protein For Strength

37:25 Hydration Habit Stack

39:04 Breakfast Bio Individuality

41:17 Build A Balanced Plate

42:57 Sandwiching And Compassion

47:56 Moderation And Yuka App

51:09 Sleep As Wellness Pillar

52:17 Love And Wellness Partnership

56:27 Positive Self Talk Gratitude

58:26 Final Thanks And Share

💡 What You’ll Learn in This Episode:

How yoga can relieve chronic pain and strengthen the mind-body connection

The importance of posture, breathwork, and self-awareness in daily health

How to listen to your body and practice mindfulness through movement

Simple tips for hydration, balanced eating, and reducing processed foods

The role of positive self-talk and gratitude in lasting wellness

🔗 Resources & Mentions:

Yoga by Monifa: www.yogabymonife.com

YUKA App: Scan food labels for nutritional quality and safer alternatives

Mudra Deck Recommendation: Learn hand mudras for meditation and healing

Seasonal Sisters Wellness Manifestation Toolkit – Janice’s coaching course for holistic self-care

Featured Invitation

Join the Spring Into Health Five-Day Challenge
March 16–20

Five simple, soulful actions to refresh your energy, reset your habits, and reconnect with your wellbeing — inside a supportive community of Seasonal Sisters.

Registration Link: https://www.yourseasonalsister.com/consistent-habits-challenge-1

📣 Call to Action:

If this episode inspired you, share it with a friend who could use a reminder to slow down and breathe. Join the Seasonal Sisters community for upcoming wellness challenges and mindful moments.
👉 Don’t forget to subscribe, rate, and review the Seasonal Sisters Podcast wherever you listen!

Follow Monife'  Marshall on;

• Instagram: https://www.instagram.com/yogabymonife/?hl=en
• Website: http://www.yogabymonife.com/
• LinkedIn: https://www.linkedin.com/in/monife-marshall-14062578/

Follow Janice Saunders on;

• Website: https://www.yourseasonalsister.com/
• Instagram: https://www.instagram.com/therealjanicesaunders/
• Facebook: https://www.facebook.com/therealjanicesaunders/
• Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share

Listen to the Seasonal Sisters Podcast on;

• Podcast Website: https://seasonal-sisters-podcast.simplecast.com/

Sign-Up for the Seasonal Healthy Habits Collective Email List;

• https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697

Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:

• https://calendly.com/seasonalsister/discovery-call

Midlife can feel compressed. Children are launching. Parents may need care. Careers shift. Bodies change. And for many Black women, health quietly moves to the bottom of the list.

This episode is a call to action.

Janice shares personal reflections on navigating unexpected job loss, stress, loneliness, and identity shifts — and how she used a three-pronged wellness approach to stabilize her mental, physical, and social health. You’ll learn how to manage stress in real time, separate your identity from your job title, and unify your support systems so that unexpected life disruptions don’t derail your wellbeing.

This conversation reminds us: you can enjoy life and be healthy — and your future independence depends on it.

Episode Timestamps;

00:00 Spring Health Challenge Invite

00:52 Podcast Welcome and Mission

02:17 A to Z Wellness U Theme

03:21 Midlife Health Reality Check

04:32 Unite and Take Action

07:52 How to Listen and Get Started

09:54 Personal Story Job Loss Stress

12:25 Stress Tool Qigong and Breathing

14:39 Rebuilding Identity and Mindset

18:21 Loneliness and Social Support

19:50 Three-Pronged U Approach

22:25 Wrap Up and Next Steps

What You'll Learn:

• How to respond to unexpected life events with courage and compassion
• Practical breathing tools to regulate stress
• Why your identity must expand beyond professional titles
• How isolation silently impacts health
• How to unify mental, physical, and social wellness for long-term vitality
• Why this season of life is your opportunity to uplevel — not shrink

Featured Invitation

Join the Spring Into Health Five-Day Challenge
March 16–20

Five simple, soulful actions to refresh your energy, reset your habits, and reconnect with your wellbeing — inside a supportive community of Seasonal Sisters.

Registration Link: https://www.yourseasonalsister.com/consistent-habits-challenge-1

Call to Action

• Share your health goals with someone you trust.
• Join the Spring Into Health Challenge.
• Rate, review, and share the podcast.
• Schedule a call if you need support crafting your unique recipe for healthy living.
• Because what we know to be true is this: It is easier to build the life you desire when you feel healthy.

💬 Connect with Janice Saunders:

Website: yourseasonalsister.com

Instagram: https://www.instagram.com/therealjanicesaunders/

Facebook: https://www.facebook.com/therealjanicesaunders/

Linktree: https://linktr.ee/seasonal_sisters_coaching

🎧 Listen to the Seasonal Sisters Podcast:

Podcast Website: https://seasonal-sisters-podcast.simplecast.com/

🌿 Join the Seasonal Healthy Habits Collective:

Website: https://www.yourseasonalsister.com/services

☎️ Schedule a Call:

Unleash the healthy woman within you by scheduling a FREE 30-minute Seasonal Sisters Discovery Call with Janice today:
👉Book your call here: https://calendly.com/seasonalsister/discovery-call

Special Thanks to our editing and production team: What's Good Productions

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

• Why testing different wellness strategies helps you discover what truly works
• How time management plays a critical role in maintaining healthy habits
• The connection between small daily choices and long-term transformation
• Practical ways to stay consistent without feeling overwhelmed
• Encouragement for creating sustainable lifestyle changes

🔗 Resources & Mentions

• Seasonal Sisters Coaching Programs
• Wellness habit tracking strategies
• Personal reflection and accountability tools
• Download 7 Ways to Shine Bright Like the Sun

📣 Call to Action

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:
👉Book your call here: https://calendly.com/seasonalsister/discovery-call

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 Episode

1. What Sustainable Health Security Really Means

Janice 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 Work

From 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 Habits

Learn 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 Life

Janice 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 Wellness

A 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

• Start small. One nourishing habit at a time builds sustainable change.
• Add, don’t restrict. Wellness should feel joyful, not punishing.
• Consistency beats intensity. Daily, doable habits matter more than dramatic routines.
• Your season matters. Align your habits with the life stage you’re in.
• Comparison steals joy. Your wellness journey is uniquely yours.

🍲 Featured Concepts & Tools

✨ Sandwiching

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 Toolkit

Janice’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 Philosophy

A culturally grounded approach to wellness that blends:

• Modern science
• Ancestral wisdom
• Social science
• Soulful experimentation

Resources & Mentions

Wellness Manifestation Toolkit Course: https://www.yourseasonalsister.com/joinus

👩🏾‍🍳 About the A to Z of Wellness Series

This 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 Conversation

Share your health goals with a friend or sister — accountability increases your likelihood of success.
Email Janice your story or questions; your journey inspires future episodes.

If this episode encouraged you, please rate, review, and share the show. That’s how our Seasonal Sisters community grows.

💬 Connect with Janice Saunders:

Website: yourseasonalsister.com

Instagram: https://www.instagram.com/therealjanicesaunders/

Facebook: https://www.facebook.com/therealjanicesaunders/

Linktree: https://linktr.ee/seasonal_sisters_coaching

🎧 Listen to the Seasonal Sisters Podcast:

Podcast Website: https://seasonal-sisters-podcast.simplecast.com/

🌿 Join the Seasonal Healthy Habits Collective:

Website: https://www.yourseasonalsister.com/services

☎️ Schedule a Call:

Unleash the healthy woman within you by scheduling a FREE 30-minute Seasonal Sisters Discovery Call with Janice today:
👉Book your call here: https://calendly.com/seasonalsister/discovery-call

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

• How to reclaim your energy without extreme dieting or exercise
• The importance of combining nutrition, movement, and rest
• How midlife seasons impact health differently
• Why rekindling joy and past passions supports long-term wellness
• How to rise and radiate even when life doesn’t look how you imagined
• Why sustainability—not perfection—is the goal

Resources & Mentions

Wellness Manifestation Toolkit Course: https://www.yourseasonalsister.com/joinus

Call to Action

Wellness is an action verb.
Take one step today—whether that’s reclaiming your time, planning nourishing meals, or reconnecting with a movement practice you once loved.

✨ Share this episode with a sister friend
✨ Download Janice’s free wellness resources
✨ Schedule a FREE Seasonal Sisters discovery call if you need support defining your healthy habits

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:
👉Book your call here: https://calendly.com/seasonalsister/discovery-call

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

• How the Five Q Framework supports mental, physical & emotional wellness
• Why quiet time is essential for stress reduction and emotional clarity
• How choosing quality over quantity increases consistency
• How everyday routines (quotidian moments) build real wellness
• Why midlife is the perfect season to reconnect with your passions
• How to recognize when your life is not emotionally or spiritually “quenching”
• How to begin building a wellness routine that fits your current life season

🔗 Resources & Mentions

Wellness Manifestation Toolkit Course: https://www.yourseasonalsister.com/joinus

📣 Call to Action

✨ Share your health goals with someone you trust — accountability increases success.
✨ Download your free wellness gift and explore the Wellness Manifestation Toolkit Course.
✨ Rate, review, and share this episode with a sister, friend, or loved one.

💬 Connect with Janice Saunders:

Website: yourseasonalsister.com

Instagram: https://www.instagram.com/therealjanicesaunders/

Facebook: https://www.facebook.com/therealjanicesaunders/

Linktree: https://linktr.ee/seasonal_sisters_coaching

🎧 Listen to the Seasonal Sisters Podcast:

Podcast Website: https://seasonal-sisters-podcast.simplecast.com/

🌿 Join the Seasonal Healthy Habits Collective:

Website: https://www.yourseasonalsister.com/services

☎️ Schedule a Call:

Unleash the healthy woman within you by scheduling a FREE 30-minute Seasonal Sisters Discovery Call with Janice today:
👉Book your call here: https://calendly.com/seasonalsister/discovery-call

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

• Why peace is a powerful foundation for wellness in midlife
• How family estrangement and unresolved grief can impact the body and mind
• Practical ways to reclaim peace without fixing what’s broken
• How loving-kindness practices support emotional regulation and healing
• Why wellness is not “one and done,” but built through consistent care
• How playful movement, mindfulness, and community connection restore balance
• Why adding healthy habits helps you move from pessimism to power

Resources & Mentions

• Sharon Salzberg’s Loving-Kindness Meditation – referenced as a grounding self-compassion practice
• Wellness Manifestation Tool Course – Janice’s seasonal program for fitting wellness into a busy life
• Mental health support through licensed professionals (encouraged throughout the episode)

Call to Action

✨ Share your health goals with someone you trust—accountability increases follow-through.

✨ If you’re ready to define or refine your healthy habits, schedule a free call with Janice.

✨ Share this episode with a sister, aunt, niece, or friend who may need encouragement to reclaim her peace.

✨ Don’t forget to rate, review, and follow the Seasonal Sisters Podcast so you never miss an episode.

💬 Connect with Janice Saunders:

Website: yourseasonalsister.com

Instagram: https://www.instagram.com/therealjanicesaunders/

Facebook: https://www.facebook.com/therealjanicesaunders/

Linktree: https://linktr.ee/seasonal_sisters_coaching

🎧 Listen to the Seasonal Sisters Podcast:

Podcast Website: https://seasonal-sisters-podcast.simplecast.com/

🌿 Join the Seasonal Healthy Habits Collective:

Website: https://www.yourseasonalsister.com/services

☎️ Schedule a Call:

Unleash the healthy woman within you by scheduling a FREE 30-minute Seasonal Sisters Discovery Call with Janice today:
👉Book your call here: https://calendly.com/seasonalsister/discovery-call

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

• How Qigong helps release stuck emotional and physical energy
• The connection between childhood caregiving, trauma, and healing paths
• How cultural healing practices (Chinese, Cherokee, Japanese, West African) share universal truths
• Why energy stagnation affects the body—and how to release it
• Breathwork techniques to calm the nervous system
• How walking meditation enhances focus, creativity, and brain health
• Why “intention over perfection” is key in beginning any healing practice
• How to create daily bookends for wellness and self-nourishment
• Ways to return to a natural state of presence and embodied ease

📣 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;

• 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
• Healthy Habits Card Deck: https://www.yourseasonalsister.com/Healthy-Card-Deck
• Download 7 Ways To Shine Like The Sun

Listen to the Seasonal Sisters Podcast on;

• Podcast Website: https://seasonal-sisters-podcast.simplecast.com/

Sign-Up for the Seasonal Healthy Habits Collective Email List;

• https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697

Unleash the healthy woman within you by scheduling a 30-minute FREE Seasonal Sisters discovery call with Janice:

• https://calendly.com/seasonalsister/discovery-call

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.

Timestamps

00:00 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

• Why midlife requires new levels of intentional wellness
• How grief and transitions can become invitations for self-care
• What chronic diseases teach us about long-term wellness
• Why breathwork is foundational for aging vibrantly
• How nutrition shifts in midlife — and what to prioritize
• Lessons from adults in their 80s and 90s about living long and well
• How to organize your day so healthy habits become second nature

Resources & Mentions

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?
👉 Schedule a free Seasonal Sisters Discovery Call with Janice

Be sure to:
✔️ Follow the podcast in your favorite app
✔️ Share this episode with another midlife sister
✔️ Connect with Janice on Instagram: @therealjanicesaunders

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:
👉Book your call here: https://calendly.com/seasonalsister/discovery-call

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

• What “nourishment” looks like emotionally, physically, and spiritually
• How style acts as a wellness tool and form of self-expression
• How to reconnect with your intuition when making health choices
• Ways to build confidence through everyday wardrobe habits
• Why nourishment is more than food — it’s rest, energy, boundaries, and beauty
• How to feel more aligned, present, and fully yourself
• Why self-love changes how you show up
• Tips for creating a weekly plan that supports wellness and joy

Call to Action

✨ Share your health goals with someone to increase your success.

Resources & Mentions;

Guest:
Fifth & Lennox Studios – Wardrobe Consulting & Style Services
https://www.fifthandlenoxstudios.com/

Follow Nzingha Crusoe
Instagram: https://www.instagram.com/fifthandlenoxstudios/

Follow Janice Saunders on;

• Website: https://www.yourseasonalsister.com/
• Instagram: https://www.instagram.com/therealjanicesaunders/
• Facebook: https://www.facebook.com/therealjanicesaunders/
• Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share

Listen to the Seasonal Sisters Podcast on;

• Podcast Website: https://seasonal-sisters-podcast.simplecast.com/

Sign-Up for the Seasonal Healthy Habits Collective Email List;

• https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697

Unleash the healthy woman within you by scheduling a 30-minute FREE Seasonal Sisters discovery call with Janice:

• https://calendly.com/seasonalsister/discovery-call

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.

🕓 Timestamps

00:00 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 Mentions

Episode 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:
👉Book your call here: https://calendly.com/seasonalsister/discovery-call

✨ 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:
👉Book your call here: https://calendly.com/seasonalsister/discovery-call

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.
👉 Don’t forget to subscribe, rate, and review the Seasonal Sisters Podcast wherever you listen!

Follow Monife'  Marshall on;

• Instagram: https://www.instagram.com/yogabymonife/?hl=en
• Website: http://www.yogabymonife.com/
• LinkedIn: https://www.linkedin.com/in/monife-marshall-14062578/

Follow Janice Saunders on;

• Website: https://www.yourseasonalsister.com/
• Instagram: https://www.instagram.com/therealjanicesaunders/
• Facebook: https://www.facebook.com/therealjanicesaunders/
• Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share

Listen to the Seasonal Sisters Podcast on;

• Podcast Website: https://seasonal-sisters-podcast.simplecast.com/

Sign-Up for the Seasonal Healthy Habits Collective Email List;

• https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697

Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:

• https://calendly.com/seasonalsister/discovery-call

Janice shares a personal story from her early career in pharmaceutical sales, revealing what she learned about health disparities, behavior change, and the importance of sustainable wellness habits. She encourages listeners to rethink their approach to diet, movement, and media consumption while embracing mindful moderation and cultural joy in everyday living.

This episode offers a compassionate yet practical approach to maintaining wellness — proving that health is a lifelong journey, not a quick fix.

Episode Timestamps;

00:00 Welcome to the Seasonal Sisters 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.
📥 Download the free “7 Ways to Shine Like the Sun” guide to start building healthy habits that last.
☎️ Schedule a call with Janice to create a personalized strategy for sustainable living.

Follow Janice Saunders on;

• Website: https://www.yourseasonalsister.com/
• Instagram: https://www.instagram.com/therealjanicesaunders/
• Facebook: https://www.facebook.com/therealjanicesaunders/
• Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share

Listen to the Seasonal Sisters Podcast on;

• Podcast Website: https://seasonal-sisters-podcast.simplecast.com/

Sign-Up for the Seasonal Healthy Habits Collective Email List;

• https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697

Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:

• https://calendly.com/seasonalsister/discovery-call

Janice shares her personal journey of overcoming rejection and limiting beliefs and provides three transformative tools — Mindful Meditation, the RAIN Self-Compassion Method, and Opposite Journaling — to help you expand your emotional capacity and reconnect with yourself and others.
You’ll also discover the importance of laughter, longevity, and listening to your body’s cues as essential ingredients in your personal recipe for wellness.

🕒 Timestamps:

00:00 Welcome to the Seasonal Sisters 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.
💻 Download your free “7 Ways to Shine Like the Sun” wellness guide and start your journey toward a vibrant, connected life today!
☎️ Schedule a coaching call with Janice to build confidence in your wellness habits.

Follow Janice Saunders on;

• Website: https://www.yourseasonalsister.com/
• Instagram: https://www.instagram.com/therealjanicesaunders/
• Facebook: https://www.facebook.com/therealjanicesaunders/
• Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share

Listen to the Seasonal Sisters Podcast on;

• Podcast Website: https://seasonal-sisters-podcast.simplecast.com/

Sign-Up for the Seasonal Healthy Habits Collective Email List;

• https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697

Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:

• https://calendly.com/seasonalsister/discovery-call

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;

• Healthy Card Deck: https://www.yourseasonalsister.com/Healthy-Card-Deck

Listen to the Seasonal Sisters Podcast on;

• Podcast Website: https://seasonal-sisters-podcast.simplecast.com/

Follow Janice Saunders on;

• Website: https://www.yourseasonalsister.com/
• Instagram: https://www.instagram.com/therealjanicesaunders/
• Facebook: https://www.facebook.com/therealjanicesaunders/
• Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share

Sign-Up for the Seasonal Healthy Habits Collective;

• https://www.yourseasonalsister.com/services

Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:

• https://calendly.com/seasonalsister/discovery-call

Janice keeps it real with her personal story of recovering from a swimming injury, why mindful nutrition matters more than fad diets, and how small acts of kindness ripple into lasting wellness. Whether you’re curious about movement, looking for healthy meal prep hacks, or ready to try new breathing practices, this episode will inspire you to kick your healthy habits up a notch.

⏱️ Episode Timestamps

00:00 Welcome to the Seasonal Sisters Podcast

01:20 Introduction to the A to Z of Wellness Series

03:12 The Importance of Health and Wellness

06:20 Understanding Kinesiology and Movement

10:51 The Keto Diet and Mindful Nutrition

15:03 Kindness, Karma, and Kundalini Yoga

23:37 Conclusion and Final Thoughts

🌿 What You’ll Learn in This Episode

Why kinesiology (the study of movement) is key to lifelong mobility.

The truth about the keto diet and why mindful nutrition is a better long-term choice.

How kindness and karma can transform your health journey.

The Role of Kundalini Breathing Techniques in Managing Stress and Energy.

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. 💛

Follow Janice Saunders on;

• Website: https://www.yourseasonalsister.com/
• Instagram: https://www.instagram.com/therealjanicesaunders/
• Facebook: https://www.facebook.com/therealjanicesaunders/
• Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share

Listen to the Seasonal Sisters Podcast on;

• Podcast Website: https://seasonal-sisters-podcast.simplecast.com/

Sign-Up for the Seasonal Healthy Habits Collective Email List;

• https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697

Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:

• https://calendly.com/seasonalsister/discovery-call

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 Timestamps

00:00 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 Episode

How 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 & Mentions

Love 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;

• Instagram: https://www.instagram.com/shawnaelizabethenterprise/
• Website: https://www.shawnaelizabeth.com/

Follow Janice Saunders on;

• Website: https://www.yourseasonalsister.com/
• Instagram: https://www.instagram.com/therealjanicesaunders/
• Facebook: https://www.facebook.com/therealjanicesaunders/
• Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share

Listen to the Seasonal Sisters Podcast on;

• Podcast Website: https://seasonal-sisters-podcast.simplecast.com/

Sign-Up for the Seasonal Healthy Habits Collective Email List;

• https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697

Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:

• https://calendly.com/seasonalsister/discovery-call

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 Timestamps

00:00 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 Episode

Why 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 Mentions

Fall 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 Action

Sis, it’s time to jump off the jet ski of your busy life and start small with one new healthy habit this season. Whether it’s jamming to your favorite playlist, juicing with fresh produce, journaling your dreams, or clearing out junk—every intentional step matters.

👉 Share this episode with a friend who needs inspiration.
👉 Schedule a call with Janice to define your next healthy habit (link in show notes).
👉 Join the Fall Into Wellness Challenge and commit to your wellness journey today!

Until next time, phone a friend—it’s a healthy habit.

Follow Janice Saunders on;

• Website: https://www.yourseasonalsister.com/
• Instagram: https://www.instagram.com/therealjanicesaunders/
• Facebook: https://www.facebook.com/therealjanicesaunders/
• Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share

Listen to the Seasonal Sisters Podcast on;

• Podcast Website: https://seasonal-sisters-podcast.simplecast.com/

Sign-Up for the Seasonal Healthy Habits Collective Email List;

• https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697

Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:

• https://calendly.com/seasonalsister/discovery-call

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
00:00 Introduction to the Fall into Wellness Challenge

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.
👉 Download her free resource “7 Ways to Shine Like the Sun.”
👉 Share this episode with a sister, aunt, or friend who’s ready to build healthier habits

👉 Connect with Janice and the Seasonal Sisters community for coaching, programs, and more wellness resources.

Follow Shareen Wilson on;

• Instagram: https://www.instagram.com/acuvibes.nyc/
• Facebook: https://www.facebook.com/AcuVibes
• Website: Acuvibesnyc.com

Follow Janice Saunders on;

• Website: https://www.yourseasonalsister.com/
• Instagram: https://www.instagram.com/therealjanicesaunders/
• Facebook: https://www.facebook.com/therealjanicesaunders/
• Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share

Listen to the Seasonal Sisters Podcast on;

• Podcast Website: https://seasonal-sisters-podcast.simplecast.com/

Sign-Up for the Seasonal Healthy Habits Collective Email List;

• https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697

Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:

• https://calendly.com/seasonalsister/discovery-call

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.
👉 Download her free resource “7 Ways to Shine Like the Sun.”
👉 Share this episode with a sister, aunt, or friend who’s ready to build healthier habits

👉 Connect with Janice and the Seasonal Sisters community for coaching, programs, and more wellness resources.

Follow Janice Saunders on;

• Website: https://www.yourseasonalsister.com/
• Instagram: https://www.instagram.com/therealjanicesaunders/
• Facebook: https://www.facebook.com/therealjanicesaunders/
• Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share

Listen to the Seasonal Sisters Podcast on;

• Podcast Website: https://seasonal-sisters-podcast.simplecast.com/

Sign-Up for the Seasonal Healthy Habits Collective Email List;

• https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697

Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:

• https://calendly.com/seasonalsister/discovery-call

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.
👉 Download your free gift – 7 Ways to Shine Like the Sun in the show notes.
👉 Connect with Janice and the Seasonal Sisters community for coaching, programs, and more wellness resources.

Follow Janice Saunders on;

• Website: https://www.yourseasonalsister.com/
• Instagram: https://www.instagram.com/therealjanicesaunders/
• Facebook: https://www.facebook.com/therealjanicesaunders/
• Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share

Additional Resources;

• Consistent Habits Challenge: https://www.yourseasonalsister.com/consistent-habits-challenge
• New Moon Circle Celebrating Leo Sign Up: https://www.yourseasonalsister.com/registration-page-27f83b34-3874-49f2-b2c5-8cd189720ffd 

Listen to the Seasonal Sisters Podcast on;

• Podcast Website: https://seasonal-sisters-podcast.simplecast.com/

Sign-Up for the Seasonal Healthy Habits Collective Email List;

• https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697

Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:

• https://calendly.com/seasonalsister/discovery-call

If you’ve ever struggled to stay consistent with your wellness routine, you’ll love the real-life stories and culturally grounded strategies Janice shares in this episode. From supporting her mother in building a simple hydration routine to designing a personal nook for harmony at home, Janice reveals how small changes can lead to a big impact on your mental, physical, and social wellness.

This episode also tackles the tough stuff: social isolation, shame around pharmaceutical use, and the self-sabotaging mental chatter many women silently endure. If you’ve been overwhelmed with wellness jargon or feel disconnected from your health goals, this episode will empower you to take small, aligned steps forward.

Whether you’re sipping warm lemon water in the morning or creating a cozy nook in your home, this conversation is your invitation to reclaim wellness on your own terms.

🌟 What You’ll Learn in This Episode:

• Why hydration is a foundational wellness habit
• How to build healthy habits that actually stick
• The truth about medication, shame, and healing in Black communities
• How to use third spaces to boost your social wellness
• Simple tips for designing a wellness nook at home
• The power of hope and humor to reframe your wellness journey
• How culturally inspired actions create sustainable lifestyle change

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:

• Creating sustainable hydration habits
• The science of warm water and lemon
• How to build consistency using behavior change
• Releasing shame around medication and healing
• Designing a “residential retreat” or wellness nook at home
• The importance of third spaces for social wellness
• Infusing more humor and hope into your health journey

🔗 Resources Mentioned:

• [Download: 7 Ways to Shine Like the Sun – Free Wellness Guide]
• [Order the Seasonal Sisters Inspirational Wellness Card Deck]

💬 Call to Action:

Take one habit from this episode and commit to it for a season. Then phone a sister friend—it’s a healthy habit.

Follow Janice Saunders on;

• Website: https://www.yourseasonalsister.com/
• Instagram: https://www.instagram.com/therealjanicesaunders/
• Facebook: https://www.facebook.com/therealjanicesaunders/
• Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share

Additional Resources;

• Consistent Habits Challenge: https://www.yourseasonalsister.com/consistent-habits-challenge
• New Moon Circle Celebrating Leo Sign Up: https://www.yourseasonalsister.com/registration-page-27f83b34-3874-49f2-b2c5-8cd189720ffd 

Listen to the Seasonal Sisters Podcast on;

• Podcast Website: https://seasonal-sisters-podcast.simplecast.com/

Sign-Up for the Seasonal Healthy Habits Collective Email List;

• https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697

Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:

• https://calendly.com/seasonalsister/discovery-call

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
Order the Inspirational Wellness Card Deck
Learn more about Camille’s work: Motor City Dance Factory

📞 Then phone a sister friend—it’s a healthy habit.

💬 Call to Action:

This week, give yourself permission to dance—just for the joy of it. Share this episode with a friend who needs a reminder that movement is medicine.

Follow Janice Saunders on;

• Website: https://www.yourseasonalsister.com/
• Instagram: https://www.instagram.com/therealjanicesaunders/
• Facebook: https://www.facebook.com/therealjanicesaunders/
• Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share

Additional Resources;

• Consistent Habits Challenge: https://www.yourseasonalsister.com/consistent-habits-challenge
• New Moon Circle Celebrating Leo Sign Up: https://www.yourseasonalsister.com/registration-page-27f83b34-3874-49f2-b2c5-8cd189720ffd 

Listen to the Seasonal Sisters Podcast on;

• Podcast Website: https://seasonal-sisters-podcast.simplecast.com/

Sign-Up for the Seasonal Healthy Habits Collective Email List;

• https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697

Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:

• https://calendly.com/seasonalsister/discovery-call

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
🌱 A sprinkle of flexibility and patience
🌞 A serving of sunshine and stillness
💬 A dash of honest conversations with yourself

🔗 Resources & Support:

📥 Download: 7 Ways to Shine Like the Sun wellness guide
📞 Book a Discovery Call with Janice
🃏 Order the Inspirational Wellness Card Deck (includes eBook + video series)
📚 Read More: Nutritional Psychiatry by Dr. Uma Naidoo

💬 Call to Action:

Take 5 minutes today to write yourself a letter of grace. Forgive the skipped workouts, the fast food dinners, the missed meditations—and remember that you are still worthy of wellness.

📞 Then phone a sister friend—it’s a healthy habit.

Follow Janice Saunders on;

• Website: https://www.yourseasonalsister.com/
• Instagram: https://www.instagram.com/therealjanicesaunders/
• Facebook: https://www.facebook.com/therealjanicesaunders/
• Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share

Additional Resources;

• Consistent Habits Challenge: https://www.yourseasonalsister.com/consistent-habits-challenge

Listen to the Seasonal Sisters Podcast on;

• Podcast Website: https://seasonal-sisters-podcast.simplecast.com/

Sign-Up for the Seasonal Healthy Habits Collective Email List;

• https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697

Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:

• https://calendly.com/seasonalsister/discovery-call

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
🍅 A handful of fresh, colorful foods
🤝 A scoop of nurtured friendships
🎯 A dash of personal fulfillment practices
📝 A 10-minute journaling session to name what you’re forgiving yourself for

🔗 Resources & Support:

📥 Download: 7 Ways to Shine Like the Sun wellness guide
📞 Book a Discovery Call with Janice
🃏 Order the Inspirational Wellness Card Deck + eBook + video series
🥗 Bonus: Link to Dr. Uma Naidoo’s blog on nutritional psychiatry 

💬 Call to Action:

📣 Write down what you’re ready to forgive yourself for—set a timer for 10 minutes and start journaling.
💬 Then, share your health goals with someone you trust.
👯‍♀️ And as always, phone a sister friend—because connection is a healthy habit.

Follow Janice Saunders on;

• Website: https://www.yourseasonalsister.com/
• Instagram: https://www.instagram.com/therealjanicesaunders/
• Facebook: https://www.facebook.com/therealjanicesaunders/
• Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share

Additional Resources;

• Consistent Habits Challenge: https://www.yourseasonalsister.com/consistent-habits-challenge

Listen to the Seasonal Sisters Podcast on;

• Podcast Website: https://seasonal-sisters-podcast.simplecast.com/

Sign-Up for the Seasonal Healthy Habits Collective Email List;

• https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697

Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:

• https://calendly.com/seasonalsister/discovery-call

With her signature warmth and candor, Janice shares personal routines, simple strategies, and a few hard truths about how health really works—especially for busy women managing family, career, and community obligations. This episode is a must-listen if you're ready to stop fantasizing about wellness and start experimenting with what actually works for your life right now.

✨ What You’ll Learn in This Episode:

• Why eating and exercise remain foundational—without shame or rigid rules
• The truth about motivation and enthusiasm (and why you don’t need to wait for either)
• How to engineer your environment so healthy habits are easier to follow
• Why your emotions matter and how to use them as information, not obstacles
• The importance of trying new habits for a full season (3 months) before judging if they “work”
• How to find your wellness sweet spot in this season of life

Episode Timestamps:

00:00 Introduction to the Seasonal Sisters Podcast

01:19 The A to Z of Wellness Special

03:08 The Importance of Exercise and Eating

05:51 Motivation and Personal Experiences

08:38 Intuitive Eating and Healthy Habits

13:25 Daily Routines and Preparation

19:13 Emotions and Mindfulness

21:01 Conclusion and Call to Action

🧠 Wellness Strategies Shared:

• Build rituals by stacking habits (like balancing while brushing your teeth)
• Prep your environment (sneakers at the door, swim bag packed, fruit visible)
• Use mood meters or emotion tracking to understand your triggers and uplift your energy
• Ditch rigid food rules and adopt mindful eating and intuitive choices
• Let go of shame-based health language (no more “being bad” for ordering brunch!)
• Keep exercise simple and joyful—walking, stretching, or dancing counts

🍲 This Week’s Dutch Oven Recipe for Wellness Includes:

🥣 A base of seasonal fruit and movement
🧘🏽‍♀️ A scoop of emotion tracking and mindfulness
🛒 A dash of grocery prep + meal flexibility
🎧 A sprinkle of real-life wellness goals
🌸 A full season to test and try new habits without judgment

🔗 Resources & Support:

📥 Download your free guide: 7 Ways to Shine Like the Sun
📞 Book a Discovery Call with Janice
🃏 Order the Inspirational Wellness Card Deck (includes videos + eBook)
👟 Join the Summer Healthy Habits Challenge

All links can be found below:

💬 Call to Action:

What’s one “E” word you want to focus on this week—eating, exercise, emotions, or environment?
Share your goals with a friend or DM Janice on Instagram. And don’t forget:
Phone a sister friend—it’s a healthy habit.

Follow Janice Saunders on;

• Website: https://www.yourseasonalsister.com/
• Instagram: https://www.instagram.com/therealjanicesaunders/
• Facebook: https://www.facebook.com/therealjanicesaunders/
• Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share

Additional Resources;

• Consistent Habits Challenge: https://www.yourseasonalsister.com/consistent-habits-challenge

Listen to the Seasonal Sisters Podcast on;

• Podcast Website: https://seasonal-sisters-podcast.simplecast.com/

Sign-Up for the Seasonal Healthy Habits Collective Email List;

• https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697

Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:

• https://calendly.com/seasonalsister/discovery-call

Janice shares personal stories, historical insights, and research-backed strategies that encourage listeners to embrace dance as a healing ritual, honor their inner wisdom, and resurrect secret dreams they may have buried over the years. If you’ve ever needed permission to start again—this is it.

Episode timestamps;

00:00 Welcome to the Seasonal Sisters Podcast

01:20 Introduction to the A to Z of Wellness Series

02:30 D is for Dance: The Healing Power of Movement

05:52 D is for Discernment: Choosing the Right Healthcare Team

08:17 D is for Don't: Listening to Your Body

10:10 D is for Dream: Pursuing Your Secret Aspirations

14:42 Conclusion and Call to Action

💃🏽 What You’ll Learn in This Episode:

• How dance supports emotional, physical, and social wellness, especially for Black women
• Why line dancing, head bobbing, or foot tapping still “count” as healing movement
• The role of discernment when choosing a healthcare provider who truly sees you
• How to build a relationship with your body by listening to its cues
• Why you must “don’t give up” on creating healthy habits—even if you’ve fallen off
• How secret dreams can evolve and reignite later in life
• Janice’s personal story about her dream to become an Ironman—and the new version of that dream she’s living now

🧠 Wellness Tools Highlighted:

• Dance as medicine: movement as a tool for joy and resilience
• Discernment in healthcare: choose a provider who is pro-YOU
• Don’t ignore your body: small aches and changes are messages
• Dream evolution: it’s never too late to start again
• Habit stacking: add new habits onto existing routines for consistency
• The power of sharing your goals: accountability improves success

🫕 This Week’s Dutch Oven Recipe for Wellness:

🥣 A base of intentional movement (yes, dancing counts!)
💡 A scoop of discernment and self-trust
🌱 A handful of resurrected dreams
📣 A sprinkle of goal-sharing for accountability
❤️ A whole lot of grace and joy

🔗 Resources & Support:

📥 Download your free guide: 7 Ways to Shine Like the Sun

💬 Call to Action:

✨ What’s your secret dream? DM Janice on Instagram @therealjanicesaunders and share it.
📣 Share your health goals with a friend or sister—because community creates consistency.
📅 Ready to restart? Begin again today. And don’t forget to phone a friend—because that’s a healthy habit.

Additional Resources;

• Consistent Habits Challenge: https://www.yourseasonalsister.com/consistent-habits-challenge

Listen to the Seasonal Sisters Podcast on;

• Podcast Website: https://seasonal-sisters-podcast.simplecast.com/

Sign-Up for the Seasonal Healthy Habits Collective Email List;

• https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697

Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:

• https://calendly.com/seasonalsister/discovery-call

Germaine shares how she traded perfectionism and sugar binges for small, sustainable changes that created long-term results—both financially and physically. This conversation is for every woman who wants to feel empowered around money without feeling deprived or overwhelmed.

Episode Timestamps;

00:00 Introduction and Spring Health Goals

01:20 Meet Our Guest: Germaine Foley

02:16 Jermaine's Health Journey

06:13 The Importance of Monitoring Health Trends

11:02 Incorporating Movement into Daily Life

13:00 Mindful Financial Planning

20:01 Recipe for Improved Wellness

28:09 Jermaine's Wealth Building Tips

32:13 Final Thoughts and Encouragement

💸 What You’ll Learn in This Episode:

• How emotional spending and sugar addiction mirror each other
• The importance of tracking trends over time—not just results
• Why saving money doesn’t require struggle or shame
• How to invest with confidence and simplicity
• The “Do Both” mindset: how to build wealth and enjoy life now
• Tools to interrupt guilt, perfectionism, and burnout
• How financial stress impacts women’s health and relationships

🧠 Wellness Tips + Financial Tools Shared:

• Just Invest Something: Start small and be consistent
• Cut back on consumer debt and simplify spending
• Add daily movement in small, joyful ways
• Let go of all-or-nothing thinking—B-minus effort is enough
• Practice gratitude as a grounding tool when facing money stress

🫕 Dutch Oven Recipe for Financial Wellness

• This week’s metaphorical Dutch oven includes:
  🥣 A base of grace and self-compassion
  💵 A scoop of automated savings
  🚫 A pinch of low-debt living
  🙏🏾 Gratitude broth
  🏃🏽‍♀️ Small steps for both money and movement
  ✨ And a dash of "B-minus is better than burnout"

🔗 Resources Mentioned:

✅ Free Wealth Class with Germaine Foley: germainefoley.com/wealthclass
🎧 Becoming the Wealthy You Podcast (available wherever you listen)
📥 Seven Ways to Shine Like the Sun Wellness Guide
 

💬 Call to Action:

You don’t have to get it perfect to build a better life. Start with one small step—track, invest, move, or simply offer yourself some grace. Then phone a sister friend, because thriving together is the best investment of all.

Connect with the Guest: Germaine Foley

• LinkTree: https://linktr.ee/GermaineFoley
• Free Training: How To Build Wealth w/out Going On a Strict Budget: https://www.germainefoley.com/wealthclass
• Podcast- Becoming the Wealthy You
• Instagram- https://www.instagram.com/germainefoleycoaching/
• Website- www.germainefoley.com

Additional Resources;

• Consistent Habits Challenge: https://www.yourseasonalsister.com/consistent-habits-challenge

Listen to the Seasonal Sisters Podcast on;

• Podcast Website: https://seasonal-sisters-podcast.simplecast.com/

Sign-Up for the Seasonal Healthy Habits Collective Email List;

• https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697

Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:

• https://calendly.com/seasonalsister/discovery-call

From baby massage and swimming to sandwiching healthy habits into your routine, you’ll hear how small daily practices can support mental, physical, and social wellness—especially when paired with self-compassion.

What You’ll Learn in This Episode:

• Why being centered is essential for calm and clarity
• How the Self-Compassion Tool by Dr. Kristin Neff can shift negative self-talk
• What it means to “sandwich” healthy habits into daily routines
• Why clarity around your priorities is the first step toward sustainable wellness
• The powerful impact of sharing your goals for accountability and support
• How common humanity and kindness to self can interrupt spirals of guilt and shame

🧠 Wellness Tools Highlighted:

• Self-Compassion Practice: Mindfulness + Common Humanity + Self-Kindness
• Sandwiching: Add a wellness habit (like lemon water or sit-ups) to something you already do (like making coffee or showering)
• Clarity & Courage Check-In: Are your time and money aligned with your top health priorities?
• Daily Calm Practice: Identify what centers you and make space for it consistently

Episode Timestamps;

00:00 Introduction to the Seasonal Sisters Podcast

01:38 The Importance of Consistency

02:45 Centering Through Daily Rituals

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!

Additional Resources;

• Consistent Habits Challenge: https://www.yourseasonalsister.com/consistent-habits-challenge

Listen to the Seasonal Sisters Podcast on;

• Podcast Website: https://seasonal-sisters-podcast.simplecast.com/

Sign-Up for the Seasonal Healthy Habits Collective Email List;

• https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697

Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:

• https://calendly.com/seasonalsister/discovery-call

Building on last week’s focus on “A.M. Routine,” this episode highlights how small beginnings can lead to big transformations. Janice shares easy, practical tips for creating consistency, loving your body through morning movement, and bringing a spirit of mindfulness into your everyday life.

What You’ll Learn in This Episode:

• Why beginning is often the hardest—but most essential—step
• The connection between daily morning routines and lifelong wellness
• How to ease into physical movement without overthinking it
• Mindset shifts that help you embrace the present moment
• The importance of giving yourself grace as you start again

✨ Wellness Mantra from Janice:
“May I be safe, may I be happy, may I be healthy, and may I live with ease.”

📥 FREE Resource:
Don’t forget to download your “7 Ways to Shine Like the Sun” Quick Start Guide to help you plan for the life—and wellness—you deserve.

Episode Timestamps:

0:00 Welcome to the Seasonal Sisters Podcast

01:35 The Importance of Beginning Healthy Habits

02:17 Personal Stories and Morning Routines

03:14 Breaking the Cycle of Negative Thoughts

05:20 Practical Tips for Starting Healthy Habits

07:16 The Fresh Start Effect

08:05 Sharing and Achieving Your Health Goals

08:45 Final Thoughts and Encouragement

🔗 Stay Connected:
If this episode inspired you, share it with someone who needs a reminder that it’s okay to start small. Follow the Seasonal Sisters podcast for more encouragement on your health journey.

Additional Resources;

• Consistent Habits Challenge: https://www.yourseasonalsister.com/consistent-habits-challenge

Listen to the Seasonal Sisters Podcast on;

• Podcast Website: https://seasonal-sisters-podcast.simplecast.com/

Sign-Up for the Seasonal Healthy Habits Collective Email List;

• https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697

Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:

• https://calendly.com/seasonalsister/discovery-call

This episode kicks off with the letter A—Aim High! Host Janice Saunders shares how setting ambitious health goals and holding yourself accountable can lead to lasting, sustainable habits. From a powerful strategy inspired by behavioral science to small, daily changes that lead to big results, this episode will motivate you to take action on your wellness journey.

Key Topics Discussed:

The power of aiming high: Why setting bigger health goals leads to better long-term success.

A behavioral science-backed approach to exercise: Why scheduling daily workouts—even if you miss a few—leads to more movement overall.

Walking as a wellness tool: How walking improves mental, physical, and social health.

The importance of accountability: How tracking progress and community support can help you stay consistent.

Personal wellness goals: Janice’s journey from 3,000 steps a day to 10,000+ steps daily and her ambitious goal to walk from the top to the bottom of Manhattan.

Practical Wellness Tips from This Episode:

✅ Set a big goal: Challenge yourself to aim higher with your fitness, nutrition, or self-care routines.
✅ Schedule daily movement: Even if you miss a few days, you’ll still exercise more than if you planned for less.
✅ Make wellness social: Walk with a friend, family member, or partner to stay accountable and make fitness fun.
✅ Experiment with new habits: Try different activities and find what fits your season of life.
✅ Track your progress: Small daily wins add up to big results over time.

Resources Mentioned:

Book Recommendation: How to Change: The Science of Getting from Where You Are to Where You Want to Be by Katy Milkman.

Join the Seasonal Sisters Healthy Habits Collective: Learn more about weekly coaching, habit-building strategies, and community support (link in show notes).

Schedule a Coaching Call: Ready to stay accountable and reach your goals? Book a free call with Janice (link in show notes).

Call to Action:

What’s your big, audacious health goal for 2025? Share it with us! And if you’re looking for accountability, motivation, and support, check out the Seasonal Sisters Healthy Habits Collective and book a coaching call today.

Until next time, stay consistent and keep aiming high!

Episode Timestamps;

00:00 Introduction to the Seasonal Sister's 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

Follow Janice Saunders on;

• Website: https://www.yourseasonalsister.com/
• Instagram: https://www.instagram.com/therealjanicesaunders/
• Facebook: https://www.facebook.com/therealjanicesaunders/
• Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share

Additional Resources;

• Consistent Habits Challenge: https://www.yourseasonalsister.com/consistent-habits-challenge

Listen to the Seasonal Sisters Podcast on;

• Podcast Website: https://seasonal-sisters-podcast.simplecast.com/

Sign-Up for the Seasonal Healthy Habits Collective Email List;

• https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697

Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:

• https://calendly.com/seasonalsister/discovery-call

From starting small to temptation bundling, Janice shares practical ways to stay consistent with your wellness routines without stress, guilt, or overwhelm. Plus, learn how the Spring Consistent Healthy Habits Challenge can help you hit the reset button and embrace a fresh start this season.

Key Topics Discussed:

• Start Small: Why setting tiny, achievable goals leads to long-term success.
• Be Flexible: The science behind adjusting your schedule to make consistency easier.
• Temptation Bundling: How to pair a healthy habit with something you already love doing.
• Meal Planning Simplified: The power of choosing one day per week to set yourself up for success.
• Sandwiching Habits: How to stack healthy habits onto routines you already do (like brushing your teeth!).
• Giving Yourself a Mulligan: Why self-compassion is essential for sticking to wellness routines.
• Daily Gratitude Practice: How shifting your mindset can improve your health and happiness.

Practical Wellness Tips from This Episode:

• Start with one small change—even seven minutes of movement or mindful breathing can make a difference.
• Stay flexible—ditch rigid schedules and fit movement in when you can.
• Use temptation bundling—only listen to your favorite podcast while walking or exercising.
• Plan meals on the same day each week—make healthy eating easier and more budget-friendly.
• Attach a habit to something you already do—like balancing on one leg while brushing your teeth to improve stability.
• Practice self-compassion—skip the guilt and simply start again tomorrow when life happens.
• Gratitude changes the brain—focus on what’s working in your life to create a more positive, sustainable wellness mindset.

Join the Spring Consistent Healthy Habits Challenge!

Ready for a fresh start this season? Join Janice and the Seasonal Sisters community for a 5-day challenge designed to help you:

• Exchange ideas and build consistency in your health routines.
• Get on-the-spot live coaching to break through barriers.
• Enjoy a Spring Wellness Guide with recipes, journal prompts, and self-care strategies.
• Connect with a supportive sisterhood of women on the same journey.

Call to Action:

What’s one small habit you’ll start today? Share it with a Seasonal Sister and join the challenge to build consistency together! Until next time, phone a friend—because staying connected is a healthy habit.

Episode Timestamps;

00:00 Introduction and Seasonal 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

Follow Janice Saunders on;

• Website: https://www.yourseasonalsister.com/
• Instagram: https://www.instagram.com/therealjanicesaunders/
• Facebook: https://www.facebook.com/therealjanicesaunders/
• Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share

Additional Resources;

• Consistent Habits Challenge: https://www.yourseasonalsister.com/consistent-habits-challenge

Listen to the Seasonal Sisters Podcast on;

• Podcast Website: https://seasonal-sisters-podcast.simplecast.com/

Sign-Up for the Seasonal Healthy Habits Collective Email List;

• https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697

Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:

• https://calendly.com/seasonalsister/discovery-call

Key Topics Discussed:

• The power of mindful eating: How a vegan journey transformed Coach Jazz’s energy, sleep, and mindset.
• Movement as medicine: The benefits of swimming, yoga, and walking for holistic wellness.
• Balancing work, family, and self-care: How to stay healthy while traveling and managing a busy schedule.
• The impact of food on patience and mindset: How nutrition fuels emotional well-being.
• Eating seasonally and organically: Simple ways to make healthier food choices without breaking the bank.
• Self-compassion & grace: Why giving yourself permission to reset is key to lasting wellness.

Practical Wellness Tips from This Episode:

✅ Eat colorful foods: Incorporate a variety of vibrant fruits and vegetables to nourish your body.
✅ Go organic when it matters: Prioritize organic options for foods like berries and leafy greens while saving on others.
✅ Eat for your body’s needs: Choose foods that support blood health, brain function, and digestion.
✅ Incorporate movement daily: Whether it’s swimming, yoga, or walking, find an activity that fuels your energy.
✅ Practice self-compassion: If you have an off day, give yourself grace and start fresh tomorrow.
✅ Cook at home more often: Even one extra home-cooked meal a week can improve your health.
✅ Try eating raw: Add more fresh, unprocessed foods like salads, fruits, and raw veggies into your diet.

Resources Mentioned:

• Just Swim with Jazz: Learn more about Coach Jazz’s adult swim clinics in Houston, LA, Atlanta, Florida, Boston, and the DMV (Links below).
• Recommended Book: Your Brain on Food by Dr. Uma Naidoo—exploring how nutrition supports mental and physical health.

Call to Action:

If this episode inspired you, share it with a friend who could use encouragement on their wellness journey. Set a big, audacious health goal for 2025 and take small steps toward a healthier, more balanced life.

Looking to learn how to swim? Coach Jazz offers adult swim clinics in Houston, LA, Atlanta, Florida, Boston, and the DMV. Check out the show notes for links to her programs and ways to connect!

And as always, phone a Seasonal Sister—because staying connected is a healthy habit.

Episode Timestamps;

00:00 Introduction to the Seasonal Sisters Podcast 

01:08 Meet Coach Jazz: A Journey to Health 

02:21 The Vegan Transition and Yoga Practice 

04:05 Impact of Health on Family and Business 

06:10 Healthy Habits and Food Choices 

10:37 Mindful Moment: Tips for a Better Diet 

24:58 Coach Jazz's Traveling Swim Clinics 

28:54 Encouragement and Final Thoughts

Connect with the Guest, Coach Jazz;

• Instagram - https://www.instagram.com/justswimwithjazz/
• FB - Facebook.com/justswimwithjazz
• Threads - https://www.threads.net/@justswimwithjazz

Follow Janice Saunders on;

• Website: https://www.yourseasonalsister.com/
• Instagram: https://www.instagram.com/therealjanicesaunders/
• Facebook: https://www.facebook.com/therealjanicesaunders/
• Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share

Additional Resources;

• Imagine Your Life Quick Start Guide: https://www.yourseasonalsister.com/imagine-your-life

Listen to the Seasonal Sisters Podcast on;

• Podcast Website: https://seasonal-sisters-podcast.simplecast.com/

Sign-Up for the Seasonal Healthy Habits Collective Email List;

• https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697

Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:

• https://calendly.com/seasonalsister/discovery-call

Key Topics Discussed:

• Diabetes awareness & prevention: How Dr. Nikki reversed her health trajectory after a shocking diagnosis.
• The power of mindful eating: Learning to choose food for nourishment, not habit.
• Balancing work, family, and self-care: How to make time for movement, rest, and stress management.
• GLP-1 medications & lifestyle changes: Understanding the role of Ozempic and Metformin in diabetes management.
• The importance of doctor-patient relationships: Why working with a supportive physician can change everything.
• Practical health tips for Black women: Managing sleep, hydration, stress, and exercise for long-term wellness.

Practical Wellness Tips from This Episode:

✅ Start small: Make one change at a time—swap one sugary drink for water, reduce portion sizes, or take a short walk.
✅ Mindful eating & drinking: Pay attention to what and why you’re eating. Cut back on sugar, processed foods, and late-night snacking.
✅ Prioritize sleep: Lack of sleep increases cravings and impacts metabolism—go to bed earlier!
✅ Develop a relationship with your doctor: Ask questions, advocate for yourself, and get the right support for your health needs.
✅ Listen to your body: If something feels off, don’t ignore it—early intervention can save your life.
✅ Use your health insurance benefits: Many plans offer nutritionist visits, gym memberships, and mental health services.

Call to Action:

If this episode inspired you, please rate, review, and share this podcast with a friend who needs encouragement on their health journey. Your health is your wealth—take care of YOU first!

Episode Timestamps:

00:00 Introduction and Free Download Reminder 

01:27 Welcome to the Seasonal Sisters Podcast 

01:45 Meet Dr. Nikki: Balancing Work, Family, and Wellness 

03:15 Dr. Nikki's Health Journey and Diabetes Diagnosis 

08:16 Mindful Eating and Lifestyle Changes 

17:03 The Role of Support and Medication 

21:45 Practical Health Tips and Mindful Living 

39:18 Encouragement and Final Thoughts

Connect with the Guest: Dr. Nikki Grant;

• Book Mentioned: Secrets Untold: When The Mask Comes Off

Follow Janice Saunders on;

• Website: https://www.yourseasonalsister.com/
• Instagram: https://www.instagram.com/therealjanicesaunders/
• Facebook: https://www.facebook.com/therealjanicesaunders/
• Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share

Additional Resources;

• Imagine Your Life Quick Start Guide: https://www.yourseasonalsister.com/imagine-your-life

Listen to the Seasonal Sisters Podcast on;

• Podcast Website: https://seasonal-sisters-podcast.simplecast.com/

Sign-Up for the Seasonal Healthy Habits Collective Email List;

• https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697

Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:

• https://calendly.com/seasonalsister/discovery-call

Key Topics Discussed:

• Body astrology basics: The connection between zodiac signs and body regions.
• Capricorn and the knees: Supporting mobility, stability, and strategic steps with Epsom salt baths.
• Aquarius and the ankles: Unlocking potential and standing strong with toe stand exercises.
• Pisces and the feet: Grounding yourself physically and mentally through foot massages and intentional stillness.
• The importance of caring for knees, ankles, and feet to improve overall wellness and maintain balance during the winter season.

Practical Wellness Tips:

• Soak in an Epsom salt bath to relax sore knees and improve sleep.
• Strengthen your ankles with the toe stand exercise (video linked in show notes).
• Practice intentional stillness by planting your feet on natural or solid ground for mental clarity.
• Give yourself a foot massage to relieve tension and support your entire body.

Call to Action:

If this episode resonated with you, please rate, review, and share with women who are ready to embrace mindfulness and seasonal wellness practices. Let’s continue moving with intention and care as we navigate the winter season together.

Episode Timestamps;

00:00 Introduction to Body Astrology 

02:24 Capricorn: The Knees 

05:05 Aquarius: The Ankles 

08:34 Pisces: The Feet 

12:55 Conclusion and Final Thoughts

Follow Janice Saunders on;

• Website: https://www.yourseasonalsister.com/
• Instagram: https://www.instagram.com/therealjanicesaunders/
• Facebook: https://www.facebook.com/therealjanicesaunders/
• Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share

Additional Resources;

• Imagine Your Life Quick Start Guide: https://www.yourseasonalsister.com/imagine-your-life

Listen to the Seasonal Sisters Podcast on;

• Podcast Website: https://seasonal-sisters-podcast.simplecast.com/

Sign-Up for the Seasonal Healthy Habits Collective Email List;

• https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697

Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:

• https://calendly.com/seasonalsister/discovery-call

Key Topics Discussed:

• Proactive health strategies: Why it’s never too early to prioritize wellness in your 20s and 30s.
• Building stronger patient-doctor relationships: Tips from Dr. Coe’s new book on how to engage effectively with your healthcare provider.
• Mental health and Regretitis™: How unresolved life choices can impact your physical and mental well-being.
• Practical health tips: The importance of walking, food journaling, meal prepping, and saying “no” unapologetically.
• Weathering and systemic stress: The impact of racism and stress on Black women’s health outcomes.

Resources Mentioned:

• Book: How to Help Your Doctor Help You: A Guide for Men and Women to Manage Health Proactively (Available on Amazon, Barnes & Noble, and more).
• Website: Best Health for Your Life (Dr. Bonita Coe's monthly newsletter and blog).
• Dr. Peter Attia’s Outlive: A previous Seasonal Sisters book club selection.

Call to Action:

If this episode inspires you, please rate, review, and share with women who are ready to take control of their health and thrive. Let’s continue building a compassionate, health-conscious community together.

Episode Timestamps;

00:00 Welcome to the Seasonal Sisters 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

Follow Janice Saunders on;

• Website: https://www.yourseasonalsister.com/
• Instagram: https://www.instagram.com/therealjanicesaunders/
• Facebook: https://www.facebook.com/therealjanicesaunders/
• Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share

Follow Bonita Coe, MD on;

• Website: https://besthealthforyourlife.com/
• LinkedIn: www.linkedin.com/in/docbbesthealth4life
• Facebook: https://www.facebook.com/besthealthforyourlifeconsultingllc
• Instagram: https://www.instagram.com/docb_besthealth4life/
• Fanbase: https://fanbase.app.link/z6I7jO4LXPb

Additional Resources;

• Imagine Your Life Quick Start Guide: https://www.yourseasonalsister.com/imagine-your-life

Listen to the Seasonal Sisters Podcast on;

• Podcast Website: https://seasonal-sisters-podcast.simplecast.com/

Sign-Up for the Seasonal Healthy Habits Collective Email List;

• https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697

Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:

• https://calendly.com/seasonalsister/discovery-call

Inspired by Dr. Peter Attia’s Outlive, Janice shares actionable insights and personal tweaks to her health routine, including zone 2 training, mindful eating, and strength training. She also introduces the Imagine Your Life Quick Start Guide—a practical tool designed to help women like you take small, impactful steps toward better mental, physical, and social wellness.

Key Topics Discussed:

• De-emphasizing weight at doctor visits: How culturally aware healthcare can lead to better health outcomes for Black women.
• Incorporating zone 2 training: What it is, how it works, and why it’s a game-changer for cardiovascular health.
• Strength training on your terms: Fitting workouts into a busy schedule with grace and consistency.
• Mindful eating and seasonal nutrition: How culturally inspired meals can help balance health and joy.
• The impact of social wellness: Combatting loneliness and building a supportive community.

Resources Mentioned:

• Book: Outlive by Dr. Peter Attia (Link in show notes)
• Imagine Your Life Quick Start Guide: Download now to begin your journey to sustainable wellness.
• Free January Coaching Session: Schedule a mini coaching call with Janice after completing the guide.

Call to Action:

If this episode resonates with you, please rate, review, and share with women in your life who are seeking a compassionate, community-driven approach to wellness. Together, we can inspire healthier lives grounded in cultural empowerment and modern science.

00:00 Introduction to the Seasonal Sisters Podcast 

01:36 The Problem with Weight-Centric Health Approaches 

03:45 Inspiration from Dr. Peter Attia’s

05:18 Janice's Health Routine and Zone Two Training 

08:25 Portion Control and Mindful Eating 

09:59 Combining Modern Medicine and Holistic Practices 

10:33 Imagine Your Life Quick Start Guide 

12:00 Closing Thoughts and Call to Action

Follow Janice Saunders on;

• Website: https://www.yourseasonalsister.com/
• Instagram: https://www.instagram.com/therealjanicesaunders/
• Facebook: https://www.facebook.com/therealjanicesaunders/
• Linktree:  https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share

Additional Resources;

• Imagine Your Life Quick Start Guide: https://www.yourseasonalsister.com/imagine-your-life
• Dr. Peter Attia’s Outlive Book: https://peterattiamd.com/outlive/

Listen to the Seasonal Sisters Podcast on;

• Podcast Website: https://seasonal-sisters-podcast.simplecast.com/

Sign-Up for the Seasonal Healthy Habits Collective Email List;

• https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697

Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:

• https://calendly.com/seasonalsister/discovery-call