Seasonal Sisters Podcast: Recent Episodes
Janice Saunders
Are you ready to prioritize your health? You are in the right place. Welcome to the Seasonal Sisters Podcast. I’m your host Janice Saunders, a Certified Life Coach and the founder of The Seasonal Healthy Habits Collective. In this show, we talk about how to maximize the health of your body, communicate what matters most and connect more deeply with ourselves and others. I will provide the scientifically proven tools, strategy, and all the "WOO" you need to intentionally add healthy habits to your daily living.
Seasonal Sisters understand that being healthy is more than how much you exercise and what you eat. I’m here to show you how to boost your confidence and up-level your joy. This show is for you if you are a woman of color and feel you could be healthier and have more energy to continue building the career and life you desire. Reaching your life and health goals by working smarter and not harder is possible. Your journey to better health starts right here.
In this episode of the Seasonal Sisters Podcast, Janice Saunders welcomes Lauren Jones, founder of Mpowered Menopause, for an honest conversation about navigating menopause with confidence, knowledge, and self-advocacy. Together, they explore why women deserve better support, more research, and practical solutions for managing the physical and emotional changes that come with this season of life.
From the benefits of strength training and protecting bone health to tracking symptoms and finding the confidence to speak up with healthcare providers, Janice and Lauren share simple, actionable ways to prioritize your well-being. They also discuss the importance of reducing stress, staying connected with other women, and rejecting the belief that suffering through menopause is simply "part of getting older."
Episode Timestamps
00:00 Welcome to Seasonal Sisters
02:35 Meet Lauren Jones & Mpowered Menopause
03:17 Recommitting to Health After Life Changes
12:34 Why Strength Training Matters During Menopause
13:55 Building Strong Bones for Healthy Aging
17:08 Mindful Moment: Menopause & Black Women's Health
21:48 Tracking Symptoms & Advocating for Yourself
22:26 Beyond Hot Flashes: Lesser-Known Menopause Symptoms
24:44 Creating Your Wellness Recipe
32:02 Why Menopause Research Matters
38:55 You Don't Have to Suffer in Silence
43:06 Final Thoughts & Resources
What You'll Learn in This Episode
- Why strength training is one of the most effective ways to support bone health during menopause
- How to advocate for yourself when discussing symptoms with your healthcare provider
- Simple ways to track symptoms without expensive technology
- Lesser-known symptoms that may be connected to menopause
- How stress reduction and mindfulness can improve overall wellness
- Why connection and community are essential during midlife
- The growing movement to improve menopause research and awareness
- Why you never have to accept unnecessary suffering as "just part of aging"
Resources & Mentions
- Lauren Jones – Mpowered Menopause: https://millions4menopause.org/
- Dr. Peter Attia's book Outlive
- Seasonal Sisters Podcast – Episode 44: A Is for Aim High (A–Z of Wellness Series): https://seasonal-sisters-podcast.simplecast.com/episodes/a-is-for-aim-high-holding-yourself-accountable-for-healthy-habits-kceojm0r
Call to Action
What's one step you can take today to better support your health during this season of life?
Whether it's beginning a strength-training routine, keeping a simple symptom journal, scheduling a conversation with your healthcare provider, or reaching out to a trusted sister friend, remember that small, consistent actions create lasting change.
You don't have to suffer in silence. Your health matters, your voice matters, and you deserve support through every season.
Share this episode with a woman who could use encouragement today, and continue building your recipe for wellness—one healthy habit at a time.
Follow Janice Saunders on;
Website: https://www.yourseasonalsister.com/
Instagram: https://www.instagram.com/therealjanicesaunders/
Facebook: https://www.facebook.com/therealjanicesaunders/
Linktree:https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share
Listen to the Seasonal Sisters Podcast on;
Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Sign up for the Seasonal Healthy Habits Collective Email List;
https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697
Unleash the healthy woman within you by scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:
https://calendly.com/seasonalsister/discovery-call
Healthy habits, behavior change, and sustainable wellness take center stage in this final episode of the A–Z of Wellness Series. Janice Saunders wraps up the series with the letter Z, encouraging listeners to stop living a "zombified" life and begin zeroing in on the habits that support a long, healthy, and vibrant future.
Drawing from her personal wellness journey, Janice shares how walking became her moving meditation through infertility treatments, motherhood, divorce, career transitions, the pandemic, and midlife health changes. She explores the science of behavior change, the importance of preventative healthcare, and practical ways to build consistency through small daily actions.
If you've ever struggled to maintain healthy habits, felt overwhelmed by wellness trends, or wondered where to start, this episode offers a simple reminder: wellness doesn't have to be complicated. Sometimes the most powerful habit is putting one foot in front of the other.
Episode Timestamps:
00:00 Prioritize Your Health
00:51 Meet Your Host Janice
01:32 A to Z Wellness Setup
03:17 Mindful Prepared Consistent
06:24 Zero Out Harmful Habits
08:11 Limit Alcohol And Excuses
11:05 Pandemic Walking Awakening
13:34 Walking As Moving Meditation
14:59 Make Walking Stick Daily
18:22 Tune In And Imagine More
20:21 Z Zone Of Growth Wrap
22:32 Choose Your Walking Ritual
23:52 Resources And Final Goodbye
What You'll Learn in This Episode* Why consistency matters more than chasing wellness trends * The role preventative healthcare plays in healthy aging * Common habits that may be sabotaging your wellness goals * How walking supports physical, mental, and emotional health * The science behind behavior change and habit formation * Practical ways to build movement into your daily routine * How to identify your personal "zone of growth" * Why simple habits often create the biggest long-term results
Resources & Mentions
- Janice Saunders’ Everyday Wellness Free Guide
- Healthy Card Deck: https://www.yourseasonalsister.com/Healthy-Card-Deck
- Seasonal Sisters Manifestation Toolkit: https://www.yourseasonalsister.com/joinus
Call to ActionWhat's one area of your health that deserves your attention right now?
Choose a single zone of growth and commit to one small action this week. It could be scheduling a preventative care appointment, drinking more water, preparing healthier meals, or adding a short walk to your day.
Remember, wellness isn't built through perfection. It's built through consistency.
Share your health goals with someone you trust, and if you need support creating a wellness plan that works for your season of life, connect with Janice through the links in the show notes.
Wellness is an action verb.
Follow Janice Saunders on;
- 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
Body astrology and summer wellness come together in this insightful episode of the Seasonal Sisters Podcast. Janice Saunders explores the connection between the zodiac signs of Cancer, Leo, and Virgo and the body regions traditionally associated with each season.
From nurturing emotional wellness and protecting heart health to strengthening your core and living in alignment with your values, Janice shares practical ways to become more mindful of your body during the summer months. She explains how Cancer season invites us to focus on nourishment and emotional care, Leo season encourages us to live boldly from the heart, and Virgo season reminds us to strengthen both our physical core and our core values.
This episode offers a unique perspective on wellness, helping women connect physical health, emotional well-being, and personal growth through seasonal awareness.
00:00 Introduction and Special Offer
01:53 Welcome to the Seasonal Sisters Podcast
02:16 Astrology and the Body: Summer Season
02:51 Cancer: The Chest and Breathing
05:25 Leo: The Heart and Posture
08:31 Virgo: The Abdomen and Core Strength
13:55 Conclusion and Next Episode Preview
Additional Resources;
- 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
Yin and yang wellness take center stage in this episode of the Seasonal Sisters Podcast as Janice Saunders continues the A–Z of Wellness series with the letter Y.
Many women spend years operating in constant “doing mode,” pouring energy into careers, caregiving, and responsibilities while neglecting the restorative practices that support long-term health. Janice explores how balancing yin energy (rest, reflection, intuition) with yang energy (action, achievement, and productivity) creates a more sustainable recipe for wellness.
Drawing from her own experiences with fear, rejection, personal growth, and healing through swimming, Janice shares how self-reflection can reveal what's missing from your wellness routine. She encourages listeners to experiment with healthy habits that nurture mental, physical, and social wellness, and to find the courage to move from yearning for change to saying yes to healthier living.
Episode Timestamps;
00:00 Welcome to Seasonal Sisters
01:39 Series and Yin Yang Theme
03:40 Why Balance Matters
06:17 Kitchen Table Community
08:19 A Story About Missing Ingredient
09:58 Swimming Reflection Breakthrough
11:41 Fear Rejection and Silence
17:31 Rebuilding With Yin Practices
21:01 Small Steps and Saying Yes
22:06 Tools Cards and Next Actions
23:11 Closing Encouragement and Outro
What You'll Learn in This Episode
- The difference between yin energy and yang energy
- Why many women spend too much time operating in constant action mode
- How fear and rejection can impact personal growth and wellness
- Why swimming, mindful movement, and reflection can support healing
- Simple ways to incorporate more restorative practices into your routine
- How social wellness contributes to overall health
- Why starting small creates sustainable healthy habits
- Practical ways to balance mental, physical, and social wellness
Resources & Mentions
- Janice Saunders’ Everyday Wellness Free Guide
Call to Action
What healthy habit have you been yearning to start?
This week, choose one small action that brings more balance into your life. Whether it's journaling, taking a walk, joining a class, calling a friend, or spending a few moments in quiet reflection, begin where you are.
Share your health goals with someone you trust to increase your likelihood of success.
If you'd like support creating your own recipe for healthy living, connect with Janice and explore the Seasonal Sisters wellness resources linked in the show notes.
Remember: Wellness is an action verb.
Follow Janice Saunders on;
- 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
X-ray vision and the pursuit of consistent healthy habits take center stage in this episode of the Seasonal Sisters Podcast as Janice Saunders continues the A–Z of Wellness series with the letter X.
Janice encourages women to drop the "X-woman" acts of extreme strength and stop playing the reactive "Xbox" version of life. Through her own vulnerable health scare story and practical tools, she emphasizes the importance of using your X-ray vision to scan for cracks in your physical, mental, and social cups before they become major life disruptors like hypertension or diabetes.
If you’re exhausted, running on fumes, or ignoring early warning signs, this episode is your call to invest in simple, low-cost healthy habits—like walking thirty minutes a day—to shore up your foundation and build a long, vibrant life.
Episode Timestamps;
00:00 Welcome to Seasonal Sisters
00:31 Why Mornings Feel Hard
01:59 A to Z Series Intro
05:15 Mindfulness First Step
07:54 Letter X Theme
10:01 Mindset and Investing
10:52 Scan for Life Cracks
14:01 My Health Scare Story
16:13 Walking as an X Habit
18:35 Spot Cracks by Cup
20:44 Build Your Wellness Recipe
22:40 Final Call to Action
What You’ll Learn in This Episode
- Why treating healthy habits like a long-term investment is key to longevity.
- How to stop playing the "Xbox" version of life and drop "X-woman" acts of strength.
- What it means to use your "X-ray vision" to spot early cracks in your physical, mental, and social wellness.
- How Janice’s personal health scare taught her to stop ignoring the early warning signs of stress and illness.
- The science-backed benefits of adding a simple, 30-minute daily walk to your routine.
- How to build a customized wellness recipe without relying on extreme or expensive fitness trends.
Resources & Mentions
- Janice Saunders’ Everyday Wellness Free Guide
- Concept reference: The Wheel of Life
Call to Action
If this episode resonated with you, don’t keep it to yourself—share it with a sister, friend, or loved one who’s ready to prioritize her wellness.
Take a moment this week to use your X-ray vision to scan your life for cracks and share your health goals with someone you trust.
Remember: Wellness is an action verb—and your next step starts now.
Follow Janice Saunders on;
- 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
Weight and wellness take center stage in this episode of the Seasonal Sisters Podcast as Janice Saunders dives into the A–Z of Wellness series with the letter W—Weight, Wellness, and Waking Up.
Janice encourages Black women in midlife to drop the guilt and redefine their relationship with their weight. Through client stories, health statistics, and practical exercises like "sandwiching," she emphasizes that while weight does not equal wellness, being mindful of your weight is a necessary skill for a long, vibrant life.
If you’ve been white-knuckling your way through restrictive diets or relying entirely on willpower, this episode is your call to remix your recipe for wellness and finally stay consistent.
Episode Timestamps;
00:00 Welcome to Seasonal Sisters
01:35 Weight Myths and Truths
04:04 Real Life Weight Wisdom
06:18 Letter W Wellness Focus
08:23 Janice Story and Coaching Roots
11:14 Stop Waiting Start Now
12:30 Mindful Weight Conversation
14:32 Sandwiching Habit Strategy
16:08 Client Story New Pattern
19:12 Turn Inward and Model Wellness
22:02 Closing Goals and Support
22:44 Final Thanks and Next Steps
What You’ll Learn in This Episode
- Why the number on the scale doesn't define your wellness, but mindfulness about weight is crucial.
- How to ditch diet culture, restrictive calories, and expensive fads.
- What the "sandwiching" technique is and how to apply it to your daily routine.
- How to replace negative internal dialogue and guilt with actionable healthy habits.
- Why relying on preparation is more effective than relying on willpower.
- How to model a healthy lifestyle for the young women in your life.
Resources & Mentions
- Janice Saunders’ Everyday Wellness Free Guide
- Book reference: How to Change: The Science of Getting from Where You Are to Where You Want to Be by Dr. Katie Milkman (Sandwiching concept)
- Book reference: Your Dreams Are Priceless by Janice Saunders
Call to Action
If this episode resonated with you, don’t keep it to yourself—share it with a sister, friend, or loved one who’s ready to prioritize her wellness.
Take a moment this week to share your health goals with someone you trust or write them down, and identify one small healthy habit you can start today.
Remember: Wellness is an action verb—and your next step starts now.
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktree:https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share
Listen to the Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Sign-Up for the Seasonal Healthy Habits Collective Email List;
- https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:
- https://calendly.com/seasonalsister/discovery-call
Vision-driven wellness takes center stage in this episode of the Seasonal Sisters Podcast as Janice Saunders dives into the A–Z of Wellness series with the letter V—Vision, Vitality, and Victory.
Janice encourages women in midlife to reconnect with their dreams, redefine their vision for the future, and build sustainable healthy habits that support a long, vibrant life. Through personal stories, cultural references, and practical exercises like the Centenarian Decathlon, she emphasizes that wellness is not just about food—it’s about intentional daily actions that align with the life you truly desire.
If you’ve been starting and stopping your health routines, this episode is your call to remix your recipe for wellness and finally stay consistent.
Episode Timestamps;
00:00 Welcome to Seasonal Sisters
01:20 A to Z Wellness Mission
02:50 From Grinding to Remixing
04:57 Visionaries and Inspiration
07:11 Letter V Vitality
09:17 Start Solo and Commit
10:21 Dreams and Tony Robbins
13:48 Six for 60 and Midlife
15:04 Centenarian Decathlon
16:47 Vitality Role Models
18:13 Create Your Wellness Recipe
18:56 Download Everyday Wellness
19:26 Experiment and Take Action
21:03 Closing and Next Steps
What You’ll Learn in This Episode Why vision is the foundation of long-term wellness * How to remix your healthy habits to fit your current life season * A simple framework to stay consistent with wellness routines * What the Centenarian Decathlon is and how to apply it * Why small, daily actions matter more than perfection * How to move past the “I don’t have time” mindset * The importance of experimenting with habits to find what works for you * How to build a wellness routine that supports mental, physical, and social health*
Resources & Mentions Janice Saunders’ Everyday Wellness Free Guide * Book reference: Outlive* by Peter Attia (Centenarian Decathlon concept)
Call to ActionIf this episode resonated with you, don’t keep it to yourself—share it with a sister, friend, or loved one who’s ready to prioritize her wellness.
Take a moment this week to write down your vision for the next 20–30 years and identify one small healthy habit you can start today.
Remember: Wellness is an action verb—and your next step starts now.
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktree:https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share
Listen to the Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Sign-Up for the Seasonal Healthy Habits Collective Email List;
- https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:
- https://calendly.com/seasonalsister/discovery-call
Rest is more than sleep—discover the 7 types of rest your body truly needs in this powerful episode featuring Dr. Saundra Dalton-Smith.In this episode of the Seasonal Sisters Podcast, Janice Saunders dives into a transformative conversation with Dr. Saundra Dalton-Smith about why so many high-achieving women feel exhausted—even when they’re getting enough sleep.
Together, they explore rest as a multidimensional practice, breaking down the seven types of rest and examining how deficiencies in each can lead to burnout, overwhelm, and disconnection.
Dr. Dalton-Smith shares practical insights into identifying your personal rest deficits and simple ways to restore your energy across the physical, mental, emotional, and creative areas of your life.
If you’ve ever felt tired despite doing “all the right things,” this episode will help you redefine rest and reclaim your energy—without guilt.
Timestamps00:00 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 ActionIf this episode resonated with you, share it with a sister, friend, or colleague who needs permission to rest.
Don’t forget to subscribe, leave a review, and continue the conversation by connecting with Janice Saunders on social media.
Featured Invitation
Your Recipe for Consistent Wellness Starts Here
Do you want simple, realistic ways to take better care of yourself without starting over? Are you ready for habits that fit your real life? Download your free Everyday Wellness Guide and start with one small ingredient today.
Registration Link: https://www.yourseasonalsister.com/opt-in-85e5f555-eb7a-4a3c-9748-7f1802509c25
Follow Dr. Saundra Dalton-Smith on;
- Instagram: https://www.instagram.com/drdaltonsmith
- Website: https://www.drdaltonsmith.com/
LinkedIn: https://www.linkedin.com/in/drdaltonsmith/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktree:https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share
Listen to the Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Sign-Up for the Seasonal Healthy Habits Collective Email List;
- https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:
- https://calendly.com/seasonalsister/discovery-call
Wellness begins with listening to your body, and in this inspiring episode, host Janice Saunders welcomes Monife' Marshall, founder of Yoga by Monife' and certified nutritional wellness coach. Monife' shares her powerful healing journey—from chronic pain after a near-fatal car accident to discovering yoga as a path toward physical and emotional freedom. Together, they explore the connection between body and mind, the importance of breathwork, the healing power of touch, and practical ways to honor your body through self-awareness, posture, and daily mindfulness.
This conversation reminds us that healing doesn’t have to be complicated—it’s about slowing down, tuning in, and creating space for wellness in every season of life.
⏱ Timestamps:00:00 Welcome and Replay Intro
00:31 Spring Into Health Challenge
01:19 Podcast Mission and Host Intro
03:29 Meet Monifa Marshall
04:27 Self-Hug and Self-Care
05:51 Car Accident to Chronic Pain
11:09 Yoga Heals and Lifestyle Shift
17:22 Mind Body Tools and Chakras
22:42 Mudras Assists and Accessibility
25:07 Chronic Pain Facts and Tips
27:01 Yoga Basics for Pain Relief
31:45 Posture Breathing and Body Scan
33:14 Chair Yoga Access
34:24 Pain Relief Options
35:31 Protein For Strength
37:25 Hydration Habit Stack
39:04 Breakfast Bio Individuality
41:17 Build A Balanced Plate
42:57 Sandwiching And Compassion
47:56 Moderation And Yuka App
51:09 Sleep As Wellness Pillar
52:17 Love And Wellness Partnership
56:27 Positive Self Talk Gratitude
58:26 Final Thanks And Share
💡 What You’ll Learn in This Episode:How yoga can relieve chronic pain and strengthen the mind-body connection
The importance of posture, breathwork, and self-awareness in daily health
How to listen to your body and practice mindfulness through movement
Simple tips for hydration, balanced eating, and reducing processed foods
The role of positive self-talk and gratitude in lasting wellness
🔗 Resources & Mentions:Yoga by Monifa: www.yogabymonife.com
YUKA App: Scan food labels for nutritional quality and safer alternatives
Mudra Deck Recommendation: Learn hand mudras for meditation and healing
Seasonal Sisters Wellness Manifestation Toolkit – Janice’s coaching course for holistic self-care
Featured Invitation
Join the Spring Into Health Five-Day Challenge
March 16–20
Five simple, soulful actions to refresh your energy, reset your habits, and reconnect with your wellbeing — inside a supportive community of Seasonal Sisters.
Registration Link: https://www.yourseasonalsister.com/consistent-habits-challenge-1
📣 Call to Action:If this episode inspired you, share it with a friend who could use a reminder to slow down and breathe. Join the Seasonal Sisters community for upcoming wellness challenges and mindful moments.
👉 Don’t forget to subscribe, rate, and review the Seasonal Sisters Podcast wherever you listen!
Follow Monife' Marshall on;
- Instagram: https://www.instagram.com/yogabymonife/?hl=en
- Website: http://www.yogabymonife.com/
- LinkedIn: https://www.linkedin.com/in/monife-marshall-14062578/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktree:https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share
Listen to the Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Sign-Up for the Seasonal Healthy Habits Collective Email List;
- https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:
- https://calendly.com/seasonalsister/discovery-call
In this episode of the Seasonal Sisters Podcast, host Janice Saunders continues the A to Z of Wellness series with the powerful Letter U — Unite, Unhook, Uplevel, and Unleash.
Midlife can feel compressed. Children are launching. Parents may need care. Careers shift. Bodies change. And for many Black women, health quietly moves to the bottom of the list.
This episode is a call to action.
Janice shares personal reflections on navigating unexpected job loss, stress, loneliness, and identity shifts — and how she used a three-pronged wellness approach to stabilize her mental, physical, and social health. You’ll learn how to manage stress in real time, separate your identity from your job title, and unify your support systems so that unexpected life disruptions don’t derail your wellbeing.
This conversation reminds us: you can enjoy life and be healthy — and your future independence depends on it.
Episode Timestamps;
00:00 Spring Health Challenge Invite
00:52 Podcast Welcome and Mission
02:17 A to Z Wellness U Theme
03:21 Midlife Health Reality Check
04:32 Unite and Take Action
07:52 How to Listen and Get Started
09:54 Personal Story Job Loss Stress
12:25 Stress Tool Qigong and Breathing
14:39 Rebuilding Identity and Mindset
18:21 Loneliness and Social Support
19:50 Three-Pronged U Approach
22:25 Wrap Up and Next Steps
What You'll Learn:
- How to respond to unexpected life events with courage and compassion
- Practical breathing tools to regulate stress
- Why your identity must expand beyond professional titles
- How isolation silently impacts health
- How to unify mental, physical, and social wellness for long-term vitality
- Why this season of life is your opportunity to uplevel — not shrink
Featured Invitation
Join the Spring Into Health Five-Day Challenge
March 16–20
Five simple, soulful actions to refresh your energy, reset your habits, and reconnect with your wellbeing — inside a supportive community of Seasonal Sisters.
Registration Link: https://www.yourseasonalsister.com/consistent-habits-challenge-1
Call to Action
- Share your health goals with someone you trust.
- Join the Spring Into Health Challenge.
- Rate, review, and share the podcast.
- Schedule a call if you need support crafting your unique recipe for healthy living.
- Because what we know to be true is this: It is easier to build the life you desire when you feel healthy.
💬 Connect with Janice Saunders:Website: yourseasonalsister.com
Instagram: https://www.instagram.com/therealjanicesaunders/
Facebook: https://www.facebook.com/therealjanicesaunders/
Linktree: https://linktr.ee/seasonal_sisters_coaching
🎧 Listen to the Seasonal Sisters Podcast:Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
🌿 Join the Seasonal Healthy Habits Collective:Website: https://www.yourseasonalsister.com/services
☎️ Schedule a Call:Unleash the healthy woman within you by scheduling a FREE 30-minute Seasonal Sisters Discovery Call with Janice today:
👉Book your call here: https://calendly.com/seasonalsister/discovery-call
Special Thanks to our editing and production team: What's Good Productions
In this episode of the Seasonal Sisters Podcast, host Janice Saunders continues the A-to-Z Wellness Series with the letter T, exploring how small, intentional choices can lead to meaningful transformation in your health and daily life. From testing what works for your body to creating sustainable routines and managing your time wisely, this conversation encourages listeners to take practical steps toward lasting wellness.
If you’ve ever felt overwhelmed trying to change everything at once, this episode will remind you that transformation happens through consistency, patience, and intentional action.
⏱️ Timestamps00:00 Welcome to Seasonal Sisters: Your Recipe for Healthy 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 ActionIf this episode encouraged you, be sure to subscribe, share it with a friend, and leave a review to help more women discover the Seasonal Sisters community.
Ready to take the next step in your wellness journey? Connect with Janice and explore coaching resources designed to help you create sustainable healthy habits.
💬 Connect with Janice Saunders:Website: yourseasonalsister.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
In this “Letter S” installment of the A to Z of Wellness series, Janice breaks down the concept of Sustainable Health Security — a practical, culturally grounded approach to wellness that centers consistency, joy, and self‑honoring choices. Through personal stories, behavior‑change science, and soulful encouragement, she shows how Black women in midlife can build a vibrant, healthy life by adding nourishing habits rather than restricting themselves to burnout.
Episode Timestamps:
00:00 Welcome to the Seasonal Sisters Podcast
01:40 Introduction to the A to Z of Wellness Series
02:08 The Struggle with Consistent Healthy Habits
02:23 Simplifying Wellness and Sustainable Health Security
04:30 The Wellness Industrial Complex and Social Media Influences
06:00 Creating a Joyful Pursuit of Wellness
09:39 Personal Story: From Pharmaceutical Sales to Wellness Advocate
13:08 Developing a Sustainable Recipe for Healthy Living
15:10 The Wellness Manifestation Toolkit and Sandwiching
21:13 Final Thoughts and Encouragement
🌿 What You’ll Learn in This Episode1. What Sustainable Health Security Really MeansJanice reframes health security as a long‑term investment — one built through small, nourishing habits that strengthen your physical, mental, and social wellness.
2. Why Restrictive Wellness Doesn’t WorkFrom unregulated peptides to extreme dieting, Janice breaks down why the wellness industry often creates more stress than support — especially for Black women.
3. The Power of “Sandwiching” Healthy HabitsLearn how to pair a new habit with something you already do daily to increase consistency and reduce friction.
4. How to Build a Recipe for a Vibrant, Healthy LifeJanice shares her own journey — from early pharmaceutical sales to experimenting in the kitchen — and how she learned to create a wellness recipe that actually fits her life.
5. Why Comparison Is the Thief of WellnessA loving reminder to stop comparing yourself to women with chefs, stylists, and assistants. Your routine is allowed to be simple and still powerful.
💛 Key Takeaways 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✨ SandwichingA behavior‑change strategy from Wharton professor Katie Milkman that helps you stay consistent by pairing a new habit with an existing one.
✨ The Wellness Manifestation ToolkitJanice’s 5‑week course that uses an inspirational wellness card deck to help women expand their definition of healthy habits and build routines that fit their season.
✨ Seasonal Sisters PhilosophyA culturally grounded approach to wellness that blends:
- Modern science
- Ancestral wisdom
- Social science
- Soulful experimentation
Resources & MentionsWellness Manifestation Toolkit Course: https://www.yourseasonalsister.com/joinus
👩🏾🍳 About the A to Z of Wellness SeriesThis special series helps Black women in midlife stretch their definition of healthy habits, experiment with new practices, and build a vibrant, healthy life through small, soulful steps. Each episode explores a new letter of the alphabet and a new dimension of wellness.
💬 Join the ConversationShare your health goals with a friend or sister — accountability increases your likelihood of success.
Email Janice your story or questions; your journey inspires future episodes.
If this episode encouraged you, please rate, review, and share the show. That’s how our Seasonal Sisters community grows.
💬 Connect with Janice Saunders:Website: yourseasonalsister.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
In this episode of the Seasonal Sisters Podcast, Janice Saunders continues the A to Z of Wellness series with the powerful and practical Letter R. This conversation invites listeners to rise, radiate, reach, and reclaim their health by rethinking what wellness truly looks like in midlife.
Janice shares personal stories, reflections on menopause and energy depletion, and real-life examples of how women can reconnect with their bodies, reclaim their time, and remove unrealistic expectations around weight, productivity, and perfection. This episode emphasizes that wellness is not about extremes—it’s about building a sustainable recipe for healthy living that supports mental, physical, and social well-being.
Episode Timestamps00:00 Introduction to Seasonal Sisters 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 & MentionsWellness Manifestation Toolkit Course: https://www.yourseasonalsister.com/joinus
Call to ActionWellness is an action verb.
Take one step today—whether that’s reclaiming your time, planning nourishing meals, or reconnecting with a movement practice you once loved.
✨ Share this episode with a sister friend
✨ Download Janice’s free wellness resources
✨ Schedule a FREE Seasonal Sisters discovery call if you need support defining your healthy 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
Wellness in midlife requires more than motivation — it involves intention, clarity, and habits that nourish your real life. In this powerful episode of the Seasonal Sisters Podcast, certified life coach Janice Saunders continues the A to Z of Wellness Series with the letter Q, introducing her transformative Five Q Framework: Quiet, Quality, Quotidian, Quest, and Quench.
Janice guides Black women through a compassionate, practical approach to building a healthy, vibrant life by reconnecting with their adolescent dreams, creating space for stillness, choosing quality over quantity, honoring everyday wellness moments, pursuing passion with joy, and learning to truly satisfy the soul.
This episode invites you to stop surviving and start intentionally creating a life that feels rich, grounded, and fulfilling — season after season.
Episode Timestamps:
00:00 Introduction to the Wellness Manifestation Toolkit
01:47 Welcome to the Seasonal Sisters Podcast
03:11 The A to Z of Wellness Series
07:10 Personal Story: My Unexpected Quest
10:20 The Five Q Framework for Wellness
11:07 Quiet: Creating Space for Yourself
13:50 Quality: Choosing What Matters
15:36 Quotidian: Embracing Everyday Moments
16:59 Quest: Pursuing Your Passion
19:37 Quench: Satisfying Your Needs
22:57 Conclusion and Call to Action
🌿 What You’ll Learn in This Episode 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 & MentionsWellness Manifestation Toolkit Course: https://www.yourseasonalsister.com/joinus
📣 Call to Action✨ Share your health goals with someone you trust — accountability increases success.
✨ Download your free wellness gift and explore the Wellness Manifestation Toolkit Course.
✨ Rate, review, and share this episode with a sister, friend, or loved one.
💬 Connect with Janice Saunders:Website: yourseasonalsister.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
Peace is powerful—and in this episode of the Seasonal Sisters Podcast, Janice Saunders invites Black women in midlife to reclaim their peace as a pathway to lasting wellness. As part of the A to Z of Wellness series, this episode focuses on healthy habits beginning with the letter P, including peace, patience, presence, and personal care practices that support mental, physical, and social wellness.
Janice vulnerably shares her personal journey navigating family estrangement, emotional healing, and the long work of rebuilding peace without fixing what cannot be fixed. Through storytelling, reflection, and practical wellness tools, she reminds listeners that prosperity in midlife is rooted in peace of mind, peace in the body, peace at home, and peace in community.
This episode is an encouragement to release self-blame, stop procrastinating on your wellness, and begin experimenting with small, compassionate practices that help you move from pessimism to power.
Episode Timestamps:
00:00 Welcome to the Seasonal Sisters Podcast
01:29 Introduction to the A to Z of Wellness Series
05:50 The Power of Peace in Midlife
09:35 Reclaiming Your Peace Through Healthy Habits
14:57 Creating Traditions and Community Connections
16:44 Wrapping Up and Staying Connected
🌟 What You’ll Learn in This Episode
- 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
In this deeply restorative episode of the Seasonal Sisters Podcast, Janice welcomes master healer Kathryn Davis, a Qigong teacher, meditation facilitator, Reiki practitioner, and creator of the Kung Li Sheng Healing System. Together, they explore holistic practices that nourish the mind, body, and soul—especially as we enter the winter season.
Kathy shares powerful insights on Qigong, energy flow, healing modalities, neuro-emotional release, and how breathwork, movement, and mindfulness can reset the nervous system. You’ll also learn how cultural healing traditions from around the world can support Black women on their wellness journey.
This episode is filled with soul-grounding gems, practical tools, and a beautiful reminder that healing is both ancient and accessible.
⏱️ Episode Timestamps
00:00 Introduction to the Winter Wellness Reset
02:47 Welcome to the Seasonal Sisters Podcast
03:15 Holistic Healing and Mind-Body Relaxation
03:56 Interview with Kathy Davis: Journey to Healing
07:12 Kathy's Personal Story and Healing Modalities
11:09 The Power of Qigong and Eastern Medicine
20:35 Practical Tips for Incorporating Qigong
29:23 Creating a Recipe for Healthy Living
35:50 Upcoming Events and Programs
38:19 Final Thoughts and Encouragement
🌟 What You’ll Learn in This Episode
- 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
Optimal wellness in midlife begins with embracing new habits that nourish your mind, body, and soul. In this week’s episode of the Seasonal Sisters Podcast, Janice dives into the letter O in the A to Z Wellness Series—exploring openness, opportunity, organic habits, and the octopus-like ability to regenerate areas of wellness that have been neglected.
Janice shares deeply personal stories about navigating grief, the empty nest transition, chronic health fears, and reclaiming joy through mindful routines. She offers practical guidance on building a daily “oasis” of healthy habits—from swimming and meditation to nature walks, intentional nutrition, and saying no as a wellness strategy.
This is a grounding, nurturing, and empowering episode for every woman in midlife who is ready to design a wellness plan that truly supports her next season of life.
Timestamps00:00 Welcome to the Seasonal Sisters Podcast
01:32 The A to Z of Wellness Series Introduction
03:57 Opening to Opportunities: The Letter O
05:38 Personal Stories and Life Transitions
08:18 Self-Care and Healthy Habits
13:13 Chronic Conditions and Health Awareness
20:42 Final Thoughts and Encouragement
What You’ll Learn in This Episode 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 & MentionsHealthy Habits Card Deck: https://www.yourseasonalsister.com/Healthy-Card-Deck
Seasonal Sisters Winter Reset Program: https://www.yourseasonalsister.com/winterreset
Call to ActionIf this episode sparked a new idea, intention, or moment of reflection, share your health goals with someone you trust—it increases your chances of success.
Need support building your wellness recipe?
👉 Schedule a free Seasonal Sisters Discovery Call with 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
Welcome back to the Seasonal Sisters podcast, where health and wellness matter! In this empowering episode, host Janice Saunders and guest Nzingha Crusoe, founder of Fifth and Lennox Studios, delve into integrating mindful wellness practices with culturally inspired style. They discuss the importance of preparation, gratitude, and self-expression. Nzingha shares her personal journey of linking health and style, influenced by her stylish heritage and sports background.
Together, they emphasize the importance of balance, intuitive eating, mental health, and loving oneself. Tune in for actionable tips on embracing your unique style and making meaningful wellness choices. If you're ready to align your outer style with inner wellness, this episode is for you! Let today mark a turning point in your journey toward a vibrant, healthy life with style.
Episode Timestamps;
00:00 Introduction to the Seasonal Sisters Podcast
01:44 Empowering Through Style and Wellness
02:13 Meet Our Guest: Nzingha Crusoe
05:33 Nzingha's Journey: Linking Health and Style
05:48 The Role of Family in Wellness
13:55 Balancing Wellness and Lifestyle
16:45 Mindful Eating and Intuitive Living
23:22 Holistic Wellness: Mental, Physical, and Social Health
24:22 Defining Wellness Holistically
24:46 Mindful Moment Segment Introduction
25:09 The Impact of Appearance on Mental Health
26:30 Tips for Overcoming Imposter Syndrome
27:21 The Power of Planning and Preparation
27:50 Embracing Personal Style and Confidence
34:57 The Importance of Color in Style
35:46 Recipe for Healthy Living
41:32 Inner Work and Self-Acceptance
42:53 Finishing the Year Strong in Business
45:41 Encouragement and Self-Love
What You'll Learn in this Episode
- 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
Join Janice Saunders, host of the Seasonal Sisters Podcast, as she explores how to naturally nourish your way to a vibrant, healthy life using ingredients tied to the letter N — neuroplasticity, nature, no-tech time, nutrition, and nurturing self-care.
In this inspiring episode, Janice shares how meditation, walking, and mindful nutrition can transform your brain and body. Learn how saying “no” can be a radical act of wellness, and why walking in nature, colorful meals, and mindful pauses are essential ingredients in your recipe for a balanced, joyful life.
🕓 Timestamps00:00 Welcome to the Seasonal Sisters Podcast
02:51 The Challenge of Balancing Health and Life
06:27 Embracing Neuroplasticity for Wellness
08:57 The Power of Walking Meditation
15:43 The Importance of Saying No
19:06 Nutrition and Seasonal Eating
22:40 Mindful Eating and Healthy Habits
23:33 Conclusion and Call to Action
🌿 What You’ll Learn in This EpisodeHow neuroplasticity supports your wellness journey
The benefits of walking meditation for mental clarity
Ways to incorporate no-tech time into your daily routine
How to say “no” as a wellness strategy for balance and peace
Why seasonal nutrition helps you thrive at every stage of life
Practical tips for mindful eating and colorful meals
How compassion and connection are core ingredients to lasting wellness
📚 Resources and MentionsEpisode 57: Interview - How to Help Your Doctor Help You: Proactive Health Strategies with Bonita Coe, MD, MBA
10% Happier Podcast — Hosted by Dan Harris
Walking Meditation — Kathy Davis, Qigong Instructor
Healthy Habits Card Deck: https://www.yourseasonalsister.com/Healthy-Card-Deck
💬 Connect with Janice Saunders:Website: yourseasonalsister.com
Instagram: https://www.instagram.com/therealjanicesaunders/
Facebook: https://www.facebook.com/therealjanicesaunders/
Linktree: https://linktr.ee/seasonal_sisters_coaching
🎧 Listen to the Seasonal Sisters Podcast:Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
🌿 Join the Seasonal Healthy Habits Collective:Website: https://www.yourseasonalsister.com/services
☎️ Call to Action:Unleash the healthy woman within you by scheduling a FREE 30-minute Seasonal Sisters Discovery Call with Janice today:
👉Book your call here: https://calendly.com/seasonalsister/discovery-call
In this festive episode of the Seasonal Sisters Podcast, host Janice Saunders shares seven essential strategies for maintaining your physical, mental, and social wellness during the holiday season. From quick and healthy recipe ideas to gratitude practices that nourish the soul, Janice helps you navigate the busy months with ease and joy.
✨ Stay mindful, stay merry, and embrace this season with intention and wellness.
⏰ Timestamps:00:00 Introduction to the Holiday 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
Wellness begins with listening to your body, and in this inspiring episode, host Janice Saunders welcomes Monife' Marshall, founder of Yoga by Monife' and certified nutritional wellness coach. Monife' shares her powerful healing journey—from chronic pain after a near-fatal car accident to discovering yoga as a path toward physical and emotional freedom. Together, they explore the connection between body and mind, the importance of breathwork, the healing power of touch, and practical ways to honor your body through self-awareness, posture, and daily mindfulness.
This conversation reminds us that healing doesn’t have to be complicated—it’s about slowing down, tuning in, and creating space for wellness in every season of life.
⏱ Timestamps:00:00 Introduction and Welcome
02:29 Meet Monife' Marshall: A Journey to Wellness
04:37 The Life-Changing Power of Yoga
11:03 Mind-Body Connection and Healing
24:06 Practical Tips for Managing Pain
32:48 Embracing Yoga with Modifications
33:23 Recognizing and Addressing Pain
33:55 The Importance of Nutrition and Hydration
38:04 Personalized Eating Habits
40:17 Balancing Your Plate
48:31 Exploring Healthy Alternatives
50:09 The Role of Sleep in Wellness
51:20 Finding Love and Wellness Later in Life
55:27 Words of Encouragement and Gratitude
💡 What You’ll Learn in This Episode:How yoga can relieve chronic pain and strengthen the mind-body connection
The importance of posture, breathwork, and self-awareness in daily health
How to listen to your body and practice mindfulness through movement
Simple tips for hydration, balanced eating, and reducing processed foods
The role of positive self-talk and gratitude in lasting wellness
🔗 Resources & Mentions:Yoga by Monifa: www.yogabymonife.com
YUKA App: Scan food labels for nutritional quality and safer alternatives
Mudra Deck Recommendation: Learn hand mudras for meditation and healing
Seasonal Sisters Wellness Manifestation Toolkit – Janice’s coaching course for holistic self-care
📣 Call to Action:If this episode inspired you, share it with a friend who could use a reminder to slow down and breathe. Join the Seasonal Sisters community for upcoming wellness challenges and mindful moments.
👉 Don’t forget to subscribe, rate, and review the Seasonal Sisters Podcast wherever you listen!
Follow Monife' Marshall on;
- Instagram: https://www.instagram.com/yogabymonife/?hl=en
- Website: http://www.yogabymonife.com/
- LinkedIn: https://www.linkedin.com/in/monife-marshall-14062578/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktree:https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share
Listen to the Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Sign-Up for the Seasonal Healthy Habits Collective Email List;
- https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:
- https://calendly.com/seasonalsister/discovery-call
In this inspiring episode of the A to Z of Wellness Series, host Janice Saunders explores the letter M, highlighting the essential role of motivation, moderation, mindfulness, and maximum effort in living a long, healthy, and vibrant life.
Janice shares a personal story from her early career in pharmaceutical sales, revealing what she learned about health disparities, behavior change, and the importance of sustainable wellness habits. She encourages listeners to rethink their approach to diet, movement, and media consumption while embracing mindful moderation and cultural joy in everyday living.
This episode offers a compassionate yet practical approach to maintaining wellness — proving that health is a lifelong journey, not a quick fix.
Episode Timestamps;
00:00 Welcome to the Seasonal Sisters 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
In this episode of the A to Z of Wellness Series on the Seasonal Sister podcast, host Janice Saunders explores the letter L—diving deep into loneliness, limiting beliefs, listening to your body, and learning to live fully. She discusses the growing epidemic of loneliness and the impact it has on women’s physical and emotional health.
Janice shares her personal journey of overcoming rejection and limiting beliefs and provides three transformative tools — Mindful Meditation, the RAIN Self-Compassion Method, and Opposite Journaling — to help you expand your emotional capacity and reconnect with yourself and others.
You’ll also discover the importance of laughter, longevity, and listening to your body’s cues as essential ingredients in your personal recipe for wellness.
🕒 Timestamps:00:00 Welcome to the Seasonal Sisters 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
In this fall-inspired rewind of the Seasonal Sisters Podcast, host Janice Saunders explores how the autumn zodiac signs—Libra, Scorpio, and Sagittarius—connect to different regions of the body and our overall wellness. She shares insights on balance, advocacy, transformation, and strength, encouraging women to tune into their bodies and take intentional steps toward health and healing.
From lower back support (Libra) to sacral health and fibroid awareness (Scorpio) to hip and thigh strength (Sagittarius), this episode blends body astrology, holistic health, and self-care into a mindful journey of seasonal transformation.
⏱️ Timestamps:00:00 Introduction and Special Rewind Announcement
01:32 Welcome to the Fall Season
02:37 Libra: Balancing Your Life and Health
05:33 Scorpio: Understanding the Sacral Region
09:48 Sagittarius: Embracing Action and Dreams
12:45 Mindful Health Practices and Community Support
15:04 Conclusion and Healthy Habits Card
🌟 What You’ll Learn in This Episode:How the Libra zodiac teaches balance in body and life
The connection between Scorpio and reproductive wellness
Why fibroid awareness and self-advocacy matter for Black women
How Sagittarius energy encourages strength and confidence
Practical wellness tips to support your lower back, sacral region, and hips
🧘🏾♀️ Resources & Mentions:Mayo Clinic article on fibroid statistics among Black women
Seasonal Sisters Healthy Habits Card Deck – for daily wellness inspiration
Healthy Habits Collective Community – for weekly life and wellness coaching
💬 Call to Action:Take time this week to connect with your body. Notice how your lower back, sacral center, and hips feel—then stretch, strengthen, or rest as needed.
✨ Join the Healthy Habits Collective or grab your Healthy Habits Card Deck to deepen your wellness journey.
If you loved this episode, rate, review, and share it with a friend who could use some fall balance and renewal.
Additional Resources;
- Healthy Card Deck: https://www.yourseasonalsister.com/Healthy-Card-Deck
Listen to the Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktree:https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:
- https://calendly.com/seasonalsister/discovery-call
In this powerful episode of the A to Z of Wellness series, host Janice Saunders takes us through the letter K, reminding us that the keys to wellness don’t have to be complicated. From kinesiology and protecting your mobility to ditching restrictive diets like keto, embracing kindness, karma, Kundalini, and kombucha, this episode is packed with practical strategies you can start using today.
Janice keeps it real with her personal story of recovering from a swimming injury, why mindful nutrition matters more than fad diets, and how small acts of kindness ripple into lasting wellness. Whether you’re curious about movement, looking for healthy meal prep hacks, or ready to try new breathing practices, this episode will inspire you to kick your healthy habits up a notch.
⏱️ Episode Timestamps00:00 Welcome to the Seasonal Sisters Podcast
01:20 Introduction to the A to Z of Wellness Series
03:12 The Importance of Health and Wellness
06:20 Understanding Kinesiology and Movement
10:51 The Keto Diet and Mindful Nutrition
15:03 Kindness, Karma, and Kundalini Yoga
23:37 Conclusion and Final Thoughts
🌿 What You’ll Learn in This EpisodeWhy kinesiology (the study of movement) is key to lifelong mobility.
The truth about the keto diet and why mindful nutrition is a better long-term choice.
How kindness and karma can transform your health journey.
The Role of Kundalini Breathing Techniques in Managing Stress and Energy.
Creative ways to keep meal prep simple and colorful.
Why Consistency with Small Actions Is the Secret to Sustainable Wellness.
📚 Resources & MentionsCDC on Mobility Impairment – Centers for Disease Control and 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
Welcome back to the Seasonal Sisters Podcast! In this empowering episode, host Janice Saunders sits down with Shawna Elizabeth, a licensed esthetician, educator, and makeup artist known as the “Face Architect.” Together, they explore the connection between skin health, overall wellness, and the power of self-care.
From embracing hydration and intentional movement to the discipline of daily skin rituals, Shawna shares her personal journey from makeup artistry to holistic skin care. She also opens up about how self-love, discipline, and wellness habits shape not only our appearance but also our confidence and vitality.
This episode is packed with practical tips—from hydration hacks and mindful skincare to the importance of diet, discipline, and SPF. Shawna also introduces her upcoming Love Me More Subscription Box launching in Fall 2025, designed to bring curated self-care straight to your doorstep.
If you’re ready to glow from the inside out, this conversation will inspire you to embrace healthy habits and prioritize yourself in every season.
⏱️ Episode Timestamps00:00 Introduction and Welcome
01:53 Today's Topic: Indulgent Self-Care
02:42 Meet Shawna Elizabeth: The Face Architect
04:37 Shawna's Journey: From Makeup to Skincare
09:24 The Importance of Hydration
12:31 Exercise and Health Routines
20:08 The Mindful Moment: Tips for Healthy Skin
23:59 The Hidden Impact of Smoking on Skin
25:01 The Importance of SPF in Skincare
26:40 Adding Colors to Your Diet for Better Skin
29:59 The Power of Self-Love and Planning
34:14 Debunking Health Myths: Size vs. Health
38:17 Introducing the Love Me More Subscription Box
40:23 Final Words of Encouragement
🌿 What You’ll Learn in This EpisodeHow skin health reflects overall wellness and why hydration matters.
The importance of SPF, rest, and quitting smoking for healthy skin.
Why discipline and self-love are the foundation of wellness.
How to create a personalized recipe for healthy living.
The truth about body size vs. true health indicators.
Sneak peek at Shawna’s upcoming Love Me More Subscription Box.
📚 Resources & MentionsLove Me More Subscription Box – Launching Fall 2025 - https://www.instagram.com/mylovememorebox/
Dr. Uma Naidoo – Nutritional Psychiatrist & Author
Evelyn Tribole – Co-Author of Intuitive Eating
📌 Call to Action✨ Ready to start loving yourself more?
Follow Shawna Elizabeth for skin care and self-care insights.
Join the waitlist for the Love Me More Subscription Box launching Fall 2025.
Share your wellness goals with a sister friend—accountability fuels success!
Connect with Janice Saunders to discover how to add culturally inspired healthy habits into your life.
Until next time, Seasonal Sisters—phone a sister friend. It is a healthy habit. 💛
Follow Shawna Elizabeth on;
- Instagram: https://www.instagram.com/shawnaelizabethenterprise/
- Website: https://www.shawnaelizabeth.com/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktree:https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share
Listen to the Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Sign-Up for the Seasonal Healthy Habits Collective Email List;
- https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:
- https://calendly.com/seasonalsister/discovery-call
In this episode of the Seasonal Sisters Podcast, host Janice Saunders takes us through the letter J in the A to Z of Wellness series. From the joy of jamming to your favorite songs, to the nourishing benefits of juicing, the power of journaling, and the freedom of clearing junk from your life—this episode is packed with inspiration to help you live intentionally and prioritize your health.
Janice also shares personal stories, practical tips, and wellness challenges that remind us it’s never too late to reset, release old habits, and embrace joyful, healthy living.
⏱️ Episode Timestamps00:00 Introduction to the Fall into Wellness Challenge
02:04 Welcome to the Seasonal Sisters Podcast
04:05 The A to Z of Wellness Series: Letter J
06:40 Jamming: The Joy of Movement
11:42 Juicing: A Lifestyle Choice
14:11 Journaling: A Path to Self-Discovery
18:35 Eliminating Junk: A Holistic Approach
28:30 Conclusion and Encouragement
🌟 What You’ll Learn in This EpisodeWhy jamming to music boosts mood, reduces stress, and fosters connection
How juicing with fresh fruits and vegetables can support seasonal wellness
The power of journaling as a tool for self-reflection, vision-building, and gratitude
Practical ways to reduce junk—from food and clutter to conversations and entertainment
How small, intentional habits can transform your recipe for healthy living
📌 Resources and MentionsFall Into Wellness 5-Day Challenge (Sept 18–22, 2025) → Register Here
Book Mention: Outlive by Dr. Peter Attia (Centenarian Decathlon reference)
Principles of Feng Shui for reducing clutter and boosting creativity
Seasonal Sisters 40 Days of Giving Challenge – an intentional decluttering practice
✅ Call to ActionSis, it’s time to jump off the jet ski of your busy life and start small with one new healthy habit this season. Whether it’s jamming to your favorite playlist, juicing with fresh produce, journaling your dreams, or clearing out junk—every intentional step matters.
👉 Share this episode with a friend who needs inspiration.
👉 Schedule a call with Janice to define your next healthy habit (link in show notes).
👉 Join the Fall Into Wellness Challenge and commit to your wellness journey today!
Until next time, phone a friend—it’s a healthy habit.
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktree:https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share
Listen to the Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Sign-Up for the Seasonal Healthy Habits Collective Email List;
- https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:
- https://calendly.com/seasonalsister/discovery-call
Welcome back to the Seasonal Sisters Podcast, where being mindful of your health is not optional and preparation is queen. In this episode, host Janice Saunders welcomes Shareen Wilson, Licensed Acupuncturist and Co-Founder of ACU Vibes, for a powerful discussion on wellness, parenting, and the intentional choices that create lasting health.
Shareen shares her journey into acupuncture, inspired by personal loss, and how she now uses her expertise to help women, families, and communities thrive. From mindful parenting and sleep hygiene to grounding practices and random acts of kindness, this conversation is packed with both inspiration and practical steps.
Together, Janice and Shareen explore the idea of building a “recipe for healthy living” — filled with small, consistent actions that lead to long-term wellness. Whether you’re a mother balancing family and health, or someone looking for intentional ways to elevate your habits, this episode will encourage you to start small, be consistent, and embrace the healing wisdom of culturally inspired practices.
⏱️ 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
In this episode of the Seasonal Sisters Podcast, host Janice Saunders continues the A to Z of Wellness Series with the letter I—focusing on inspired, intentional habits that reduce inflammation, build inner strength, and transform your wellness journey.
Janice shares a deeply personal story about losing her grip strength, the fear it brought, and how intentional strength training helped her reclaim her confidence and functionality. She also explores how nutrition, self-compassion, and loving-kindness practices can reduce inflammation and shift your mindset toward empowered living.
This episode is filled with practical tools, personal inspiration, and a reminder that you don’t have to be perfect to start—you just have to begin.
Episode Timestamps:
00:00 Introduction to the Fall into Wellness Challenge
02:03 Welcome to the Seasonal Sisters Podcast
02:23 The A to Z of Wellness Series: Inspired Healthy Habits
06:03 Understanding and Reducing Inflammation
07:38 Janice's Personal Journey with Inflammation
11:10 Strength Training for Wellness
20:29 Self-Compassion and Loving Kindness
23:58 Building Healthy Habits in Community
26:05 Conclusion and Encouragement
🌟 What You’ll Learn in This Episode:Why reducing inflammation is key to long-term health
How strength training can improve function, mood, and confidence
The truth about imposter syndrome and wellness
Simple foods and spices that fight inflammation
A powerful self-compassion practice you can try today
How loving-kindness meditation builds resilience and inner peace
Why sharing your health goals increases your success
📚 Resources & Mentions:Calm Your Mind by Dr. Uma Naidoo – insights on food, inflammation, and mental health
Sharon Salzberg’s Loving-Kindness Meditation – Learn more here
Fall into Wellness - 5 Day Challenge with the Seasonal Sister Collective - Learn more and sign up here
📢 Call to Action:If today’s episode inspired you, share your health goals with someone you trust—because accountability increases success. 💛
👉 Subscribe to the Seasonal Sisters Podcast to keep up with the A to Z of Wellness series.
👉 Download her free resource “7 Ways to Shine Like the Sun.”
👉 Share this episode with a sister, aunt, or friend who’s ready to build healthier habits
👉 Connect with Janice and the Seasonal Sisters community for coaching, programs, and more wellness resources.
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktree:https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share
Listen to the Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Sign-Up for the Seasonal Healthy Habits Collective Email List;
- https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:
- https://calendly.com/seasonalsister/discovery-call
In this inspiring episode of the Seasonal Sisters Podcast, host Janice Saunders welcomes Dr. Eboni January, MD, FACOG—affectionately known as Dr. EJ—a board-certified OB-GYN, author, and speaker committed to breaking generational cycles in health through education and empowerment.
Dr. EJ shares her personal health journey, the importance of mindset and preparation, and practical tips to create a sustainable lifestyle rooted in balance. From movement and nutrition to mindfulness and sleep, this episode is packed with strategies that will help you prioritize your health and legacy.
Together, Janice and Dr. EJ remind listeners that the best day to start is today—and that wellness is not just about living longer, but living better.
Episode Timestamps:00:00 Introduction to the Seasonal Sisters 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
In this inspiring episode of the Seasonal Sister podcast, we continue the A to Z of Wellness Series and explore the transformative power of the letter H—a wellness-filled letter representing hydration, habits, hope, humor, hunger, and holistic health.
If you’ve ever struggled to stay consistent with your wellness routine, you’ll love the real-life stories and culturally grounded strategies Janice shares in this episode. From supporting her mother in building a simple hydration routine to designing a personal nook for harmony at home, Janice reveals how small changes can lead to a big impact on your mental, physical, and social wellness.
This episode also tackles the tough stuff: social isolation, shame around pharmaceutical use, and the self-sabotaging mental chatter many women silently endure. If you’ve been overwhelmed with wellness jargon or feel disconnected from your health goals, this episode will empower you to take small, aligned steps forward.
Whether you’re sipping warm lemon water in the morning or creating a cozy nook in your home, this conversation is your invitation to reclaim wellness on your own terms.
🌟 What You’ll Learn in This Episode: Why hydration is a foundational wellness 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
In this inspiring conversation, Janice sits down with Camille Johnson, a powerhouse entrepreneur, dancer, and wellness advocate based in Detroit, Michigan. As the founder of Motor City Dance Factory and a proud HBCU alumna, Camille shares her dynamic journey of using movement, mentorship, and mindset to redefine what wellness looks like—especially for women over 40.
From performing at the Super Bowl to hosting healing new moon gatherings, Camille's story is a testament to the power of community, intention, and cultural connection. This episode is filled with real talk, rhythmic wisdom, and reminders that it’s never too late to return to your joy—or the dance floor.
🌟 What You’ll Learn in This Episode:How dance can be a lifelong wellness practice
The mindset shift from "how you look" to "how you feel"
Camille’s decision to create space for adult dancers
How community and culture influence sustainable health
Her journey of blending entrepreneurship with wellness
Insight into fitness habits that build long-term strength
Episode Timestamps;
00:00 Introduction and Invitation to New Moon Gathering
01:34 Welcome to the Seasonal Sisters Podcast
03:35 Today's Guest: Camille Johnson
06:48 Camille's Journey to Health and Wellness
11:48 The Importance of Movement and Strength Training
16:26 Incorporating Dance and Movement into Daily Life
22:39 The Power of Swimming and Coaching
24:26 Importance of Role Models in Health
25:14 Business Mission and Impact on Youth
26:52 Mindful Moment: The Benefits of Dance
28:05 Tips for Incorporating Movement Daily
29:32 Building Community Through Dance
35:23 Encouragement and Future Plans
💃🏽 Key Topics Covered:Healing through movement and music
Fitness routines for women over 40 and 50
Letting go of shame and embracing purpose
HBCU culture and the power of representation
Creating a business that serves both self and others
Spiritual wellness and new moon rituals
What it means to build a legacy of wellness
✨ Wellness Gems from Camille:“I set up a class for me—anyone else joining was a bonus.”
“You’re never too old to learn something new or feel something again.”
“Movement doesn’t have to be on stage. It can be in your kitchen, your hallway, or your living room.”
🔗 Resources & Support:Download: 7 Ways to Shine Like the Sun wellness guide
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
In this soul-soothing installment of the A to Z of Wellness series, Janice invites you to embrace the letter G for Grace—a crucial, often-overlooked ingredient in every wellness journey. Whether you’re restarting your habits, pivoting through life’s transitions, or simply learning to be kinder to yourself, this episode offers a breath of fresh air.
Through heartfelt reflection and real-life wisdom, Janice reminds listeners that giving yourself grace is not weakness—it’s wellness in action. If you’ve ever struggled with “starting over” or felt behind on your goals, this episode is your permission slip to begin again… with gentleness.
💫 What You’ll Learn in This Episode:Why grace is essential for sustainable wellness
How to reframe "setbacks" as learning moments
The relationship between gentleness and consistency
How to navigate life’s seasons without shame
What it means to grow through what you go through
Episode Timestamps;
00:00 Welcome to the Seasonal Sisters Podcast
01:11 Introduction to the A to Z of Wellness Special
01:51 The Duality of Wellness: Exploring the Letter G
03:58 Personal Growth and Setting Meaningful Goals
06:16 Janice's Personal Wellness Journey
10:15 The Power of Consistent Healthy Habits
12:40 Gratitude and Its Impact on Health
17:01 Dealing with Grief Through Healthy Habits
20:19 Inspiring Healthy Habits and Pursuing Greatness
23:22 Conclusion and Call to Action
🧠 Wellness Tools + Practices Shared:Creating space for “slow days” in your wellness routine
Letting go of guilt when your plans change
Building rituals around rest and renewal
Naming your emotions and giving yourself permission to feel
The Seasonal Sisters reminder: "Start small. Start now. Start again if needed."
Episode Mention:EP43: Prioritizing Health: Finding Healing and Balance Through Yoga with Millie Loves Yoga
🫕 This Week’s Dutch Oven Recipe for Wellness:🥣 A base of self-compassion
🌱 A sprinkle of flexibility and patience
🌞 A serving of sunshine and stillness
💬 A dash of honest conversations with yourself
🔗 Resources & Support:📥 Download: 7 Ways to Shine Like the Sun wellness guide
📞 Book a Discovery Call with Janice
🃏 Order the Inspirational Wellness Card Deck (includes eBook + video series)
📚 Read More: Nutritional Psychiatry by Dr. Uma Naidoo
💬 Call to Action:Take 5 minutes today to write yourself a letter of grace. Forgive the skipped workouts, the fast food dinners, the missed meditations—and remember that you are still worthy of wellness.
📞 Then phone a sister friend—it’s a healthy habit.
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktree:https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share
Additional Resources;
- Consistent Habits Challenge: https://www.yourseasonalsister.com/consistent-habits-challenge
Listen to the Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Sign-Up for the Seasonal Healthy Habits Collective Email List;
- https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:
- https://calendly.com/seasonalsister/discovery-call
In this expansive and heartfelt episode of the A to Z of Wellness series, Janice explores the letter F—diving into powerful themes like forgiveness, friendship, food, freedom, and fulfillment. If you’ve let your healthy habits fall away because of life’s demands—caregiving, illness, parenting, or just plain burnout—this episode will meet you with compassion and give you tools to begin again.
Janice shares vulnerable stories from her own journey, including how she found peace in her career, rebuilt her wellness routine, and redefined fulfillment through small, soulful choices. With her signature blend of science, storytelling, and soul, this episode reminds you that you are not behind—you’re just beginning again.
💫 What You’ll Learn in This Episode:How to forgive yourself for seasons when you weren’t able to prioritize your 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
In this energizing installment of the A to Z of Wellness series, Janice explores the letter E—covering a powerful range of ingredients that shape a sustainable, joy-filled wellness routine. From eating and exercise to emotions, environment, and enjoyment, this episode invites you to reflect on your real life and engineer a wellness lifestyle that feels doable, flexible, and nourishing.
With her signature warmth and candor, Janice shares personal routines, simple strategies, and a few hard truths about how health really works—especially for busy women managing family, career, and community obligations. This episode is a must-listen if you're ready to stop fantasizing about wellness and start experimenting with what actually works for your life right now.
✨ What You’ll Learn in This Episode: Why eating and exercise remain foundational—without shame or rigid rules * The truth about motivation and enthusiasm (and why you don’t need to wait for either) * How to engineer your environment so healthy habits are easier to follow * Why your emotions matter and how to use them as information, not obstacles * The importance of trying new habits for a full season (3 months) before judging if they “work” * How to find your wellness sweet spot* in this season of life
Episode Timestamps:
00:00 Introduction to the Seasonal Sisters Podcast
01:19 The A to Z of Wellness Special
03:08 The Importance of Exercise and Eating
05:51 Motivation and Personal Experiences
08:38 Intuitive Eating and Healthy Habits
13:25 Daily Routines and Preparation
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
In this soul-nourishing episode of the A to Z of Wellness series, Janice explores the letter D—and it’s not just for “dance.” From discernment in choosing your healthcare providers to dreaming big even when life shifts your direction, this episode is a full-body reminder that wellness is a journey, not a destination.
Janice shares personal stories, historical insights, and research-backed strategies that encourage listeners to embrace dance as a healing ritual, honor their inner wisdom, and resurrect secret dreams they may have buried over the years. If you’ve ever needed permission to start again—this is it.
Episode timestamps;
00:00 Welcome to the Seasonal Sisters Podcast
01:20 Introduction to the A to Z of Wellness Series
02:30 D is for Dance: The Healing Power of Movement
05:52 D is for Discernment: Choosing the Right Healthcare Team
08:17 D is for Don't: Listening to Your Body
10:10 D is for Dream: Pursuing Your Secret Aspirations
14:42 Conclusion and Call to Action
💃🏽 What You’ll Learn in This Episode: How dance supports emotional, physical, and social wellness, especially for Black women * Why line dancing, head bobbing, or foot tapping still “count” as healing movement * The role of discernment when choosing a healthcare provider who truly sees you * How to build a relationship with your body by listening to its cues * Why you must “don’t give up”* on creating healthy habits—even if you’ve fallen off * How secret dreams can evolve and reignite later in life * Janice’s personal story about her dream to become an Ironman—and the new version of that dream she’s living now
🧠 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
In this empowering episode of the Seasonal Sisters Podcast, Janice sits down with Germaine Foley, life and money coach and host of Becoming the Wealthy You podcast, for a real talk about financial wellness and its direct connection to our physical, mental, and emotional health.
Germaine shares how she traded perfectionism and sugar binges for small, sustainable changes that created long-term results—both financially and physically. This conversation is for every woman who wants to feel empowered around money without feeling deprived or overwhelmed.
Episode Timestamps;
00:00 Introduction and Spring Health Goals
01:20 Meet Our Guest: Germaine Foley
02:16 Jermaine's Health Journey
06:13 The Importance of Monitoring Health Trends
11:02 Incorporating Movement into Daily Life
13:00 Mindful Financial Planning
20:01 Recipe for Improved Wellness
28:09 Jermaine's Wealth Building Tips
32:13 Final Thoughts and Encouragement
💸 What You’ll Learn in This Episode: How emotional spending and sugar addiction mirror each other * The importance of tracking trends over time—not just results * Why saving money doesn’t require struggle or shame * How to invest with confidence and simplicity * The “Do Both” mindset*: how to build wealth and enjoy life now * Tools to interrupt guilt, perfectionism, and burnout * How financial stress impacts women’s health and relationships
🧠 Wellness Tips + Financial Tools Shared: 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
In this enriching episode of the A to Z of Wellness series, Janice dives into the letter C—a letter that stands for more than just Consistency. It’s also about Calm, Clarity, Creativity, Compassion, Centeredness, and Courage. Through personal stories, behavioral science, and cultural wisdom, Janice shows you how to anchor yourself in wellness even when life feels unpredictable.
From baby massage and swimming to sandwiching healthy habits into your routine, you’ll hear how small daily practices can support mental, physical, and social wellness—especially when paired with self-compassion.
What You’ll Learn in This Episode: Why being centered is essential for calm and clarity * How the Self-Compassion Tool by Dr. Kristin Neff can shift negative self-talk * What it means to “sandwich” healthy habits into daily routines * Why clarity around your priorities is the first step toward sustainable wellness * The powerful impact of sharing your goals for accountability and support * How common humanity and kindness to self* can interrupt spirals of guilt and shame
🧠 Wellness Tools Highlighted: Self-Compassion Practice: Mindfulness + Common Humanity + Self-Kindness * Sandwiching: Add a wellness habit (like lemon water or sit-ups) to something you already do (like making coffee or showering) * Clarity & Courage Check-In: Are your time and money aligned with your top health priorities? * Daily Calm Practice*: Identify what centers you and make space for it consistently
Episode Timestamps;
00:00 Introduction to the Seasonal Sisters Podcast
01:38 The Importance of Consistency
02:45 Centering Through Daily Rituals
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
In this uplifting episode of the A to Z of Wellness series, Janice dives into the letter B—Begin. This conversation is all about the power of starting. Whether you're beginning a new habit, a wellness journey, or just a new day with more intention, Janice reminds us that now is always the right time to begin.
Building on last week’s focus on “A.M. Routine,” this episode highlights how small beginnings can lead to big transformations. Janice shares easy, practical tips for creating consistency, loving your body through morning movement, and bringing a spirit of mindfulness into your everyday life.
What You’ll Learn in This Episode:
- Why beginning is often the hardest—but most essential—step
- The connection between daily morning routines and lifelong wellness
- How to ease into physical movement without overthinking it
- Mindset shifts that help you embrace the present moment
- The importance of giving yourself grace as you start again
✨ Wellness Mantra from Janice:
“May I be safe, may I be happy, may I be healthy, and may I live with ease.”
📥 FREE Resource:
Don’t forget to download your “7 Ways to Shine Like the Sun” Quick Start Guide to help you plan for the life—and wellness—you deserve.
Episode Timestamps:
0:00 Welcome to the Seasonal Sisters Podcast
01:35 The Importance of Beginning Healthy Habits
02:17 Personal Stories and Morning Routines
03:14 Breaking the Cycle of Negative Thoughts
05:20 Practical Tips for Starting Healthy Habits
07:16 The Fresh Start Effect
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
Welcome to the A to Z of Wellness—a special series from the Seasonal Sisters Podcast, where we break down simple, science-backed ways to improve your mental, physical, and social wellness.
This episode kicks off with the letter A—Aim High! Host Janice Saunders shares how setting ambitious health goals and holding yourself accountable can lead to lasting, sustainable habits. From a powerful strategy inspired by behavioral science to small, daily changes that lead to big results, this episode will motivate you to take action on your wellness journey.
Key Topics Discussed:The power of aiming high: Why setting bigger health goals leads to better long-term success.
A behavioral science-backed approach to exercise: Why scheduling daily workouts—even if you miss a few—leads to more movement overall.
Walking as a wellness tool: How walking improves mental, physical, and social health.
The importance of accountability: How tracking progress and community support can help you stay consistent.
Personal wellness goals: Janice’s journey from 3,000 steps a day to 10,000+ steps daily and her ambitious goal to walk from the top to the bottom of Manhattan.
Practical Wellness Tips from This Episode:✅ Set a big goal: Challenge yourself to aim higher with your fitness, nutrition, or self-care routines.
✅ Schedule daily movement: Even if you miss a few days, you’ll still exercise more than if you planned for less.
✅ Make wellness social: Walk with a friend, family member, or partner to stay accountable and make fitness fun.
✅ Experiment with new habits: Try different activities and find what fits your season of life.
✅ Track your progress: Small daily wins add up to big results over time.
Resources Mentioned:Book Recommendation: How to Change: The Science of Getting from Where You Are to Where You Want to Be by Katy Milkman.
Join the Seasonal Sisters Healthy Habits Collective: Learn more about weekly coaching, habit-building strategies, and community support (link in show notes).
Schedule a Coaching Call: Ready to stay accountable and reach your goals? Book a free call with Janice (link in show notes).
Call to Action:What’s your big, audacious health goal for 2025? Share it with us! And if you’re looking for accountability, motivation, and support, check out the Seasonal Sisters Healthy Habits Collective and book a coaching call today.
Until next time, stay consistent and keep aiming high!
Episode Timestamps;
00:00 Introduction to the Seasonal Sister's 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
Ever feel like living a healthy lifestyle is more exhausting than it should be? You’re not alone! In this episode of the Seasonal Sisters Podcast, host Janice Saunders breaks down seven simple, science-backed strategies that make healthy habits easier to stick to—no willpower required.
From starting small to temptation bundling, Janice shares practical ways to stay consistent with your wellness routines without stress, guilt, or overwhelm. Plus, learn how the Spring Consistent Healthy Habits Challenge can help you hit the reset button and embrace a fresh start this season.
Key Topics Discussed: Start Small: Why setting tiny, achievable goals leads to long-term success. * Be Flexible: The science behind adjusting your schedule to make consistency easier. * Temptation Bundling: How to pair a healthy habit with something you already love doing. * Meal Planning Simplified: The power of choosing one day per week to set yourself up for success. * Sandwiching Habits: How to stack healthy habits onto routines you already do (like brushing your teeth!). * Giving Yourself a Mulligan: Why self-compassion is essential for sticking to wellness routines. * Daily Gratitude Practice: How shifting your mindset* can improve your health and happiness.
Practical Wellness Tips from This Episode: Start with one small change—even seven minutes of movement or mindful breathing can make a difference. * Stay flexible—ditch rigid schedules and fit movement in when you can. * Use temptation bundling—only listen to your favorite podcast while walking or exercising. * Plan meals on the same day each week—make healthy eating easier and more budget-friendly. * Attach a habit to something you already do—like balancing on one leg while brushing your teeth to improve stability. * Practice self-compassion—skip the guilt and simply start again tomorrow when life happens. * Gratitude changes the brain—focus on what’s working in your life to create a more positive, sustainable wellness mindset*.
Join the Spring Consistent Healthy Habits Challenge!Ready for a fresh start this season? Join Janice and the Seasonal Sisters community for a 5-day challenge designed to help you:
- Exchange ideas and build consistency in your health routines.
- Get on-the-spot live coaching to break through barriers.
- Enjoy a Spring Wellness Guide with recipes, journal prompts, and self-care strategies.
- Connect with a supportive sisterhood of women on the same journey.
Call to Action:What’s one small habit you’ll start today? Share it with a Seasonal Sister and join the challenge to build consistency together! Until next time, phone a friend—because staying connected is a healthy habit.
Episode Timestamps;
00:00 Introduction and Seasonal 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
In this inspiring episode of the Seasonal Sisters Podcast, host Janice Saunders sits down with Coach Jazz, founder of Just Swim with Jazz, to discuss her journey to prioritizing health, wellness, and balance. As a traveling swim coach, yoga instructor, and working mom, Coach Jazz shares how nutrition, movement, and mindfulness have shaped her personal and professional life. Whether you’re looking to improve your diet, incorporate more movement, or simply give yourself more grace, this episode is full of actionable tips to help you swim through life’s challenges with ease.
Key Topics Discussed: The power of mindful eating: How a vegan journey transformed Coach Jazz’s energy, sleep, and mindset. * Movement as medicine: The benefits of swimming, yoga, and walking for holistic wellness. * Balancing work, family, and self-care: How to stay healthy while traveling and managing a busy schedule. * The impact of food on patience and mindset: How nutrition fuels emotional well-being. * Eating seasonally and organically: Simple ways to make healthier food choices without breaking the bank. * Self-compassion & grace: Why giving yourself permission to reset* is key to lasting wellness.
Practical Wellness Tips from This Episode:✅ Eat colorful foods: Incorporate a variety of vibrant fruits and vegetables to nourish your body.
✅ Go organic when it matters: Prioritize organic options for foods like berries and leafy greens while saving on others.
✅ Eat for your body’s needs: Choose foods that support blood health, brain function, and digestion.
✅ Incorporate movement daily: Whether it’s swimming, yoga, or walking, find an activity that fuels your energy.
✅ Practice self-compassion: If you have an off day, give yourself grace and start fresh tomorrow.
✅ Cook at home more often: Even one extra home-cooked meal a week can improve your health.
✅ Try eating raw: Add more fresh, unprocessed foods like salads, fruits, and raw veggies into your diet.
Resources Mentioned: Just Swim with Jazz: Learn more about Coach Jazz’s adult swim clinics in Houston, LA, Atlanta, Florida, Boston, and the DMV (Links below). * Recommended Book: Your Brain on Food* by Dr. Uma Naidoo—exploring how nutrition supports mental and physical health.
Call to Action:If this episode inspired you, share it with a friend who could use encouragement on their wellness journey. Set a big, audacious health goal for 2025 and take small steps toward a healthier, more balanced life.
Looking to learn how to swim? Coach Jazz offers adult swim clinics in Houston, LA, Atlanta, Florida, Boston, and the DMV. Check out the show notes for links to her programs and ways to connect!
And as always, phone a Seasonal Sister—because staying connected is a healthy habit.
Episode Timestamps;
00:00 Introduction to the Seasonal Sisters Podcast
01:08 Meet Coach Jazz: A Journey to Health
02:21 The Vegan Transition and Yoga Practice
04:05 Impact of Health on Family and Business
06:10 Healthy Habits and Food Choices
10:37 Mindful Moment: Tips for a Better Diet
24:58 Coach Jazz's Traveling Swim Clinics
28:54 Encouragement and Final Thoughts
Connect with the Guest, Coach Jazz;
- Instagram - https://www.instagram.com/justswimwithjazz/
- FB - Facebook.com/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
In this powerful episode of the Seasonal Sisters Podcast, host Janice Saunders sits down with Dr. Nicole "Nikki" Grant, PhD, licensed social worker, and Vice President of Justice Initiatives and Advocacy at Housing Plus. Dr. Nikki shares her life-changing journey with type 2 diabetes, the wake-up call that transformed her lifestyle, and the practical steps she took to reclaim her health. This is a must-listen for any woman who wants to take proactive steps toward better wellness.
Key Topics Discussed: Diabetes awareness & prevention: How Dr. Nikki reversed her health trajectory after a shocking diagnosis. * The power of mindful eating: Learning to choose food for nourishment, not habit. * Balancing work, family, and self-care: How to make time for movement, rest, and stress management. * GLP-1 medications & lifestyle changes: Understanding the role of Ozempic and Metformin in diabetes management. * The importance of doctor-patient relationships: Why working with a supportive physician can change everything. * Practical health tips for Black women: Managing sleep, hydration, stress, and exercise* for long-term wellness.
Practical Wellness Tips from This Episode:✅ Start small: Make one change at a time—swap one sugary drink for water, reduce portion sizes, or take a short walk.
✅ Mindful eating & drinking: Pay attention to what and why you’re eating. Cut back on sugar, processed foods, and late-night snacking.
✅ Prioritize sleep: Lack of sleep increases cravings and impacts metabolism—go to bed earlier!
✅ Develop a relationship with your doctor: Ask questions, advocate for yourself, and get the right support for your health needs.
✅ Listen to your body: If something feels off, don’t ignore it—early intervention can save your life.
✅ Use your health insurance benefits: Many plans offer nutritionist visits, gym memberships, and mental health services.
Call to Action:If this episode inspired you, please rate, review, and share this podcast with a friend who needs encouragement on their health journey. Your health is your wealth—take care of YOU first!
Episode Timestamps:
00:00 Introduction and Free Download Reminder
01:27 Welcome to the Seasonal Sisters Podcast
01:45 Meet Dr. Nikki: Balancing Work, Family, and Wellness
03:15 Dr. Nikki's Health Journey and Diabetes Diagnosis
08:16 Mindful Eating and Lifestyle Changes
17:03 The Role of Support and Medication
21:45 Practical Health Tips and Mindful Living
39:18 Encouragement and Final Thoughts
Connect with the Guest: Dr. Nikki Grant;
- Book Mentioned: Secrets Untold: When The Mask Comes Off
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktree:https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share
Additional Resources;
- Imagine Your Life Quick Start Guide: https://www.yourseasonalsister.com/imagine-your-life
Listen to the Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Sign-Up for the Seasonal Healthy Habits Collective Email List;
- https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:
- https://calendly.com/seasonalsister/discovery-call
In this episode of the Seasonal Sisters Podcast, host Janice Saunders introduces the ancient practice of body astrology—a tool for connecting with your mental, physical, and social wellness. Dive into the winter zodiac signs—Capricorn, Aquarius, and Pisces—and discover how they correspond to the knees, ankles, and feet. Through thoughtful metaphors and practical tips, Janice inspires you to strengthen these often-overlooked areas of the body to stay grounded, balanced, and ready to move toward your purpose.
Key Topics Discussed: Body astrology basics: The connection between zodiac signs and body regions. * Capricorn and the knees: Supporting mobility, stability, and strategic steps with Epsom salt baths. * Aquarius and the ankles: Unlocking potential and standing strong with toe stand exercises. * Pisces and the feet*: Grounding yourself physically and mentally through foot massages and intentional stillness. * The importance of caring for knees, ankles, and feet to improve overall wellness and maintain balance during the winter season.
Practical Wellness Tips: Soak in an Epsom salt bath to relax sore knees and improve sleep. * Strengthen your ankles with the toe stand exercise (video linked in show notes). * Practice intentional stillness by planting your feet on natural or solid ground for mental clarity. * Give yourself a foot massage* to relieve tension and support your entire body.
Call to Action:If this episode resonated with you, please rate, review, and share with women who are ready to embrace mindfulness and seasonal wellness practices. Let’s continue moving with intention and care as we navigate the winter season together.
Episode Timestamps;
00:00 Introduction to Body Astrology
02:24 Capricorn: The Knees
05:05 Aquarius: The Ankles
08:34 Pisces: The Feet
12:55 Conclusion and Final Thoughts
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktree:https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share
Additional Resources;
- Imagine Your Life Quick Start Guide: https://www.yourseasonalsister.com/imagine-your-life
Listen to the Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Sign-Up for the Seasonal Healthy Habits Collective Email List;
- https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:
- https://calendly.com/seasonalsister/discovery-call
Welcome back to the Seasonal Sisters Podcast, where preparation is queen and healthy habits are life-changing. In this empowering episode, host Janice Saunders sits down with Bonita Coe, MD, a practicing internal medicine physician and author of How to Help Your Doctor Help You: A Guide for Men and Women to Manage Health Proactively. Together, they explore the importance of proactive health management, the power of patient-doctor relationships, and how mental, physical, and social wellness intersect to create a balanced life.
Key Topics Discussed: Proactive health strategies: Why it’s never too early to prioritize wellness in your 20s and 30s. * Building stronger patient-doctor relationships: Tips from Dr. Coe’s new book on how to engage effectively with your healthcare provider. * Mental health and Regretitis™: How unresolved life choices can impact your physical and mental well-being. * Practical health tips: The importance of walking, food journaling, meal prepping, and saying “no” unapologetically. * Weathering and systemic stress*: The impact of racism and stress on Black women’s health outcomes.
Resources Mentioned: Book:How to Help Your Doctor Help You: A Guide for Men and Women to Manage Health Proactively (Available on Amazon, Barnes & Noble, and more). * Website: Best Health for Your Life (Dr. Bonita Coe's monthly newsletter and blog). * Dr. Peter Attia’s Outlive*: A previous Seasonal Sisters book club selection.
Call to Action:If this episode inspires you, please rate, review, and share with women who are ready to take control of their health and thrive. Let’s continue building a compassionate, health-conscious community together.
Episode Timestamps;
00:00 Welcome to the Seasonal Sisters 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
Welcome to a transformative year with the Seasonal Sisters Podcast, where health is queen, and mindful habits reign supreme. In this episode, host Janice Saunders dives deep into creating culturally inspired, sustainable wellness practices that go beyond weight loss and New Year’s resolutions.
Inspired by Dr. Peter Attia’s Outlive, Janice shares actionable insights and personal tweaks to her health routine, including zone 2 training, mindful eating, and strength training. She also introduces the Imagine Your Life Quick Start Guide—a practical tool designed to help women like you take small, impactful steps toward better mental, physical, and social wellness.
Key Topics Discussed: De-emphasizing weight at doctor visits: How culturally aware healthcare can lead to better health outcomes for Black women. * Incorporating zone 2 training: What it is, how it works, and why it’s a game-changer for cardiovascular health. * Strength training on your terms: Fitting workouts into a busy schedule with grace and consistency. * Mindful eating and seasonal nutrition: How culturally inspired meals can help balance health and joy. * The impact of social wellness*: Combatting loneliness and building a supportive community.
Resources Mentioned: Book: Outlive by Dr. Peter Attia (Link in show notes) * Imagine Your Life Quick Start Guide*: Download now to begin your journey to sustainable wellness. * Free January Coaching Session: Schedule a mini coaching call with Janice after completing the guide.
Call to Action:If this episode resonates with you, please rate, review, and share with women in your life who are seeking a compassionate, community-driven approach to wellness. Together, we can inspire healthier lives grounded in cultural empowerment and modern science.
00:00 Introduction to the Seasonal Sisters Podcast
01:36 The Problem with Weight-Centric Health Approaches
03:45 Inspiration from Dr. Peter Attia’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
Join Janice Saunders in this episode of the Seasonal Sisters podcast as she shares essential tips for maintaining physical, mental, and social health during the holiday season. From easy recipe ideas to the importance of gratitude, Janice offers seven strategies to ensure a happy and healthy holiday. Plus, take advantage of her Black Friday deal for hassle-free recipes to live better. Don't miss out on the insights to keep you thriving and connected with your loved ones!
00:00 Introduction and Black Friday Deal
01:33 Welcome to Seasonal Sisters Podcast
01:57 Holiday Season Challenges and Solutions
05:11 Seven Tips for a Healthy Holiday Season
13:29 Gratitude and Final Thoughts
17:05 Conclusion and Special Offer
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktree:https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share
Additional Resources;
- Healthy Card Deck: https://www.yourseasonalsister.com/Healthy-Card-Deck
- Black Friday Consulting Offer: https://www.yourseasonalsister.com/offers/iFbLSVoE/checkout
Listen to the Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:
- https://calendly.com/seasonalsister/discovery-call
In this episode of the Seasonal Sisters podcast, host Janice Saunders sits down with Dionne Monsanto, founder of Joyous Ocean and Chief Joy Connector. Dionne shares her inspiring journey of prioritizing health, overcoming personal challenges, and staying resilient. From struggling with frequent illness in her teenage years to coping with her daughter's tragic mental health struggles, Dionne emphasizes the importance of maintaining healthy habits. She discusses her motivational corporate career shift, yoga's role in her healing process, and the transformative power of mindfulness practices like conscious breathing and body care. This episode is filled with actionable tips for self-care, motivation, and achieving a balanced, joyful life.
00:00 Welcome and Introduction
01:59 Dion's Health Journey
04:07 Seasons of Life and Health Challenges
05:50 Turning Points and Making Changes
09:00 Impact on Career and Life
13:09 Coping with Grief and Loss
18:17 Mindful Moments and Tips
27:21 Recipe for Healthy Living
33:25 Closing and Final Thoughts
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktree:https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share
Follow Dionne C. Monsanto on;
- Website:https://www.joyousocean.com/
- Instagram: https://www.instagram.com/dionnecmonsanto
- Linktree: https://linktr.ee/dionnecmonsanto
Additional Resources;
- Healthy Card Deck: https://www.yourseasonalsister.com/Healthy-Card-Deck
Listen to the Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:
- https://calendly.com/seasonalsister/discovery-call
In this empowering episode of the Seasonal Sisters podcast, host Janice is joined by Stephanie McGraw, Founder, and CEO of WARM (We All Really Matter). They explore the critical issues of health, self-care, and domestic violence, with a focus on marginalized communities and African American women. Stephanie shares her personal journey, emphasizing the necessity of self-care and the impact of historical trauma on health practices. The discussion covers essential support services for women of color affected by domestic violence, including safety plans and self-esteem advocacy. Listeners are offered practical health tips, urged to create safety plans, and seek professional assistance. The episode aims to educate, empower, and inspire resilience among victims and enable listeners to become supportive allies.
01:10 Introducing Stephanie McGraw and WARM
01:40 The Importance of Health in Underserved Communities
04:10 Self-Care and Leading with Love
09:23 Mindful Moment: Domestic Violence Awareness
12:00 Tips for Supporting Domestic Violence Victims
15:45 Compassion and Shame in Domestic Violence
16:24 Safety Tips for Black Women
16:45 The Most Dangerous Time: Leaving an Abusive Relationship
17:08 Creating a Safety Plan
17:51 Life-Saving Tips for Leaving Safely
20:18 Impact of Domestic Violence on Communication
21:09 Introduction to WARM
22:11 WARM's Services and Programs
23:02 Call to Action: Get Involved with WARM
26:56 Empowerment and Encouragement
28:15 Closing Remarks and Future Episodes
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktree:https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share
Follow Stephanie McGraw on;
- Website:https://www.weallreallymatter.org/
- Instagram: https://www.instagram.com/warmnyc
- Facebook: https://www.facebook.com/wearewarmnyc
Additional Resources;
- Healthy Card Deck: https://www.yourseasonalsister.com/Healthy-Card-Deck
Listen to the Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:
- https://calendly.com/seasonalsister/discovery-call
In this solo episode of the Seasonal Sisters podcast, host Janice Saunders delves into the fall installment of her body astrology series. She explores the significance of the Zodiac signs Libra, Scorpio, and Sagittarius and their corresponding body regions: the lower back, sacral center, and hips and thighs. Janice emphasizes the importance of balance, advocating for one's health, and setting high aspirations.
The episode weaves personal anecdotes, health statistics, and practical advice to inspire listeners to adopt healthy habits and cultivate a mindful relationship with their bodies. It concludes with a healthy habits card, encouraging listeners to take a walk in nature and enjoy the fall air.
00:00 Introduction to the Seasonal Sisters Podcast
01:21 Fall Astrology Series: Libra and Lower Back Health
04:51 Scorpio: Sacral Center and Reproductive Health
09:06 Sagittarius: Hips, Thighs, and Taking Action
12:04 Conclusion and Healthy Habits
Additional Resources;
- Healthy Card Deck: https://www.yourseasonalsister.com/Healthy-Card-Deck
Listen to the Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktree:https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:
- https://calendly.com/seasonalsister/discovery-call
In this solo episode of the Seasonal Sisters podcast, host Janice Saunders shares nine crucial lessons from her decades-long journey to healthy living. Drawing from her experiences across various life seasons, Janice discusses the significance of cooking for the soul, the impact of words, the power of community, setting big health goals, dealing with rejection, prioritizing important aspects of life, embracing change, staying consistent, and investing in future health. She also invites listeners to join her free 'Consistent Healthy Habits Masterclass' to develop a personalized blueprint for healthy living.
00:00 Introduction to the Seasonal Sisters Podcast
01:25 Janice's Journey to Healthy Living
03:18 Lesson 1: Cooking as a Balm for the Soul
04:44 Lesson 2: The Power of Words
05:51 Lesson 3: The Importance of Community
06:53 Lesson 4: Setting Big Health Goals
08:13 Lesson 5: Embracing Rejection and Crisis
10:18 Lesson 6: Declaring Your Priorities
12:15 Lesson 7: Accepting Change
13:56 Lesson 8: Consistency is Key
16:07 Lesson 9: Investing in Your Future Self
19:05 Conclusion and Invitation to Masterclass
Additional Resources;
- Healthy Card Deck: https://www.yourseasonalsister.com/Healthy-Card-Deck
- Join The Consistent Healthy Habits Challenge Masterclass: https://www.yourseasonalsister.com/registration-page-a98607a4-d352-4850-856a-59339edf5cdf
Listen to the Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktree:https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice: https://calendly.com/seasonalsister/discovery-call
In this episode of the Seasonal Sisters podcast, Janice welcomes Ellie, a meditation guide and emotional body healer. Ellie shares her transformative journey from a life of stress and Graves disease to achieving wellness through mindful habits, a plant-based diet, and emotional healing. The discussion highlights the importance of self-compassion, consistent healthy habits, and the value of breathing exercises. They also explore tips for maintaining holistic health and the significance of loving oneself. This episode is a rich source of inspiration and practical advice for anyone looking to prioritize their health and well-being.
00:00 Welcome to the Seasonal Sisters Podcast
01:12 Meet Our Special Guest: Miss Ellie
02:03 Ellie's Journey to Wellness
03:33 The Turning Point: Thyroid Storm
05:06 Path to Remission and Lifestyle Changes
09:19 The Power of Breath and Meditation
11:58 Balancing Motherhood and Career
16:20 The Importance of Healthy Habits
18:44 Mindful Moment: Tips for Healthy Living
21:40 Acknowledging and Processing Emotions
22:04 Emotional Intelligence and Trauma
22:32 Reprogramming Self-Worth
23:15 Communicating What Matters Most
25:14 The RAIN Practice for Emotional Understanding
27:02 Self-Compassion and Healthy Habits
28:51 Creating a Recipe for Healthy Living
33:02 Emotional Body Healing and Corporate Mindfulness
35:08 Astrology and Emotional Healing
36:51 Final Words of Encouragement
Connect with the Guest: Ellie
- Instagram: https://www.instagram.com/ellieispoppin/
- Instagram: https://www.instagram.com/peaceinapod_co/
Additional Resources;
- Healthy Card Deck: https://www.yourseasonalsister.com/Healthy-Card-Deck
Listen to the Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktree:https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice: https://calendly.com/seasonalsister/discovery-call
In the 50th episode of the Seasonal Sisters podcast, host Janice Saunders celebrates by offering a special promotion: a free 30-minute coaching session with the purchase of the Seasonal Sisters Healthy Habits card deck between August 7th and August 21st. Janice dives into the body astrology of summer, covering the zodiac signs Cancer, Leo, and Virgo and their associated body regions—the chest, heart, upper back, and abdomen. She provides insights on how breathing, posture, and core strength reflect and influence our health and inner values. Listeners are encouraged to reflect on their health habits and values and are invited to share their passions and strengths with the community.
00:00 Introduction and Special Offer
01:53 Welcome to the Seasonal Sisters Podcast
02:16 Astrology and the Body: Summer Season
02:51 Cancer: The Chest and Breathing
05:25 Leo: The Heart and Posture
08:31 Virgo: The Abdomen and Core Strength
13:55 Conclusion and Next Episode Preview
Additional Resources;
- Healthy Card Deck: https://www.yourseasonalsister.com/Healthy-Card-Deck
Listen to the Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktree:https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice: https://calendly.com/seasonalsister/discovery-call
In this episode of the Seasonal Sisters Podcast, host Janice Saunders introduces Dr. Charisse Marshall, an author, adjunct professor, and clinical social worker. Dr. Marshall shares her inspiring journey toward prioritizing health, which includes battling a rare form of skin cancer and making significant lifestyle changes.
The episode emphasizes the importance of paying attention to bodily changes, the impact of family and community connections, and the benefits of adopting small, consistent healthy habits. Key topics covered include cancer prevention, the value of eating a colorful diet, hydration, the role of pets in mental health, and practical tips for maintaining overall wellness. Dr. Marshall also discusses her new book, 'Piled Up On,' addressing stress among young adults, and highlights an upcoming event commemorating the end of slavery in New York State.
00:00 Welcome to the Seasonal Sisters Podcast
01:31 Introducing Dr. Charisse Marshall
02:38 Dr. Marshall's Journey to Health
03:52 The Importance of Connection and Self-Care
08:39 Prioritizing Health After a Cancer Diagnosis
16:13 Mindful Moments and Healthy Living Tips
26:18 Dr. Marshall's New Book and Upcoming Projects
30:55 Final Thoughts and Inspirational Message
Thank you for tuning in to the Seasonal Sisters podcast. Be sure to check out the show notes and join the Seasonal Sisters Facebook community. Until the next episode, continue your journey of prioritizing health and cultivating meaningful connections.
Additional Resources;
- Healthy Card Deck: https://www.yourseasonalsister.com/Healthy-Card-Deck
Listen to the Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktree:https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice: https://calendly.com/seasonalsister/discovery-call
Follow Dr. Charisse Marshall
- Instagram: https://www.instagram.com/charisse.e.marshall?igsh=emdvdHpzaTY1bWYx
- Facebook: https://www.facebook.com/charisse.e.marshall?mibextid=LQQJ4d
In this episode of the Seasonal Sisters podcast, host Janice Saunders introduces Regina "the Queen" Fleming, also known as the accidental runner. Regina shares her transformative journey towards health, starting from her childhood eating habits to becoming a dedicated vegan and marathon runner. They discuss the importance of consistency, preparation, and an accountability buddy to maintain healthy habits. Regina emphasizes the significance of self-confidence, gratitude, and a holistic approach to fitness. Together, they create a metaphorical recipe for a healthy life. Tune in for practical tips and inspirational insights on prioritizing health at any stage of life.
00:00 Welcome to the Seasonal Sisters Podcast
01:11 Introducing Regina, the Accidental Runner
02:08 Regina's Journey to Health and Veganism
03:24 The Importance of Diet and Nutrition
04:45 Experimenting with New Foods
05:07 The Benefits of Prioritizing Health
09:30 Strength Training and Holistic Health
10:45 Seasonal Sisters Healthy Habits
12:58 Consistency and Small Steps
24:20 Creating a Recipe for Healthy Living
29:45 Regina's Inspirational Story
36:35 Final Words of Inspiration
Thank you for tuning in to the Seasonal Sisters podcast. Be sure to check out the show notes and join the Seasonal Sisters Facebook community. Until the next episode, continue your journey of prioritizing health and cultivating meaningful connections.
Additional Resources;
- Healthy Card Deck: https://www.yourseasonalsister.com/Healthy-Card-Deck
- 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/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktr.ee: https://linktr.ee/confident_speaking_skills
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice: https://calendly.com/therealjanicesaunders
In this episode of the Seasonal Sisters podcast, host Janice Saunders introduces the Seasonal Sisters Healthy Habits Collective, a membership dedicated to nurturing healthy habits in a supportive community. Janice delves into the concept of giving oneself permission to be truly healthy through mindfulness, preparation, and experimentation. She discusses the importance of aligning healthy habits with personal values, preparing for success, and experimenting with new routines.
Janice shares personal insights on changing her diet and exercise habits over different life seasons and emphasizes the impact of consistent healthy habits on overall well-being. She concludes with a 'Mindful Moment,' offering practical tips for adopting and sustaining healthy habits.
00:00 Introduction and Membership Invitation
02:45 Welcome to the Seasonal Sisters Podcast
02:53 Permission to Be Truly Healthy
05:27 Mindful Eating and Intuitive Choices
09:19 Preparing for Healthy Habits
12:40 Experimenting with Healthy Habits
15:56 Mindful Moment and Recipe for Healthy Living
20:13 Conclusion and Call to Action
Thank you for tuning in to the Seasonal Sisters podcast. Be sure to check out the show notes and join the Seasonal Sisters Facebook community. Until the next episode, continue your journey of prioritizing health and cultivating meaningful connections.
Additional Resources;
- Healthy Card Deck: https://www.yourseasonalsister.com/Healthy-Card-Deck
- 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/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktr.ee: https://linktr.ee/confident_speaking_skills
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice: https://calendly.com/therealjanicesaunders
Host Janice Saunders announces a free training, the Consistent Habits Challenge, beginning on June 16th. She aims to help listeners master consistency in healthy habits using scientifically proven tools. Additionally, Janice explores the concept of body astrology, emphasizing mindfulness and the connection between body parts and zodiac signs. She explains how Aries, Taurus, and Gemini correspond to the head, neck, and arms, respectively, and discusses the importance of expressing ideas and feelings physically. Janice advises listeners to consult healthcare providers if they encounter persistent health issues. She encourages them to share their ideas on Instagram to engage more with the audience.
00:52 Introduction and Exciting Announcement
03:07 Exploring Body Astrology
04:36 Mind-Body Connection
06:01 Practical Tips for Mindfulness
08:35 Conclusion and Upcoming Episodes
Thank you for tuning in to the Seasonal Sisters podcast. Be sure to check out the show notes and join the Seasonal Sisters Facebook community. Until the next episode, continue your journey of prioritizing health and cultivating meaningful connections.
Additional Resources;
- Healthy Card Deck: https://www.yourseasonalsister.com/Healthy-Card-Deck
- 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/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktr.ee: https://linktr.ee/confident_speaking_skills
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice: https://calendly.com/therealjanicesaunders
In this episode of the Seasonal Sisters podcast, Janice introduces the Seasonal Sisters Healthy Habits card deck, designed to encourage daily engagement in healthy habits. Guest Darcel Dillard-Suite, co-founder of Full Circle Health and Full Circle Life Enrichment, joins the podcast during Mental Health Awareness Month to discuss the importance of mental health. Darcel shares her personal journey towards prioritizing her health from a young age, influenced by growing up in a household of smokers and drinkers. She emphasizes the role of exercise, diet, and self-care in her path to mental and physical wellness. Darcel and Janice offer practical tips for mental health wellness, including honesty in medical checkups, walking in nature, adjusting diet, community involvement, laughter, patience, and getting more sleep. They also touch on the stigma surrounding mental health discussions, particularly among athletes, and the importance of education and openness in overcoming this challenge. The episode concludes with Darcel providing inspiration for listeners to prioritize sleep for better overall health.
00:52 Welcome to Seasonal Sisters: Introducing Healthy Habits Card Deck
01:47 Special Guest Darcel Dillard-Suite: A Force in Mental Health
02:36 Darcel's Journey: From Ashtrays to Health Advocacy
06:12 Exploring Healthy Habits: Tennis, Hot Yoga, and Longevity
12:33 Mental Health Awareness Month: Facts and Personal Insights
14:50 Mindful Moment Segment: Honesty, Diet, and Community
23:21 Cooking Up a Recipe for Healthy Living
28:35 Full Circle Health: Empowering Athletes and Communities
34:24 Closing Thoughts: The Importance of Sleep and Self-Care
Thank you for tuning in to the Seasonal Sisters podcast. Be sure to check out the show notes and join the Seasonal Sisters Facebook community. Until the next episode, continue your journey of prioritizing health and cultivating meaningful connections.
Connect with Darcel Dillard-Suite:
Links
- Full Circle Health Website: https://fullcirclehealthny.com/
- Full Circle Life Website: https://fullcirclelifeny.com/
- Instagram: https://www.instagram.com/darceldillardsuite/
- Website: https://darceldillardsuite.com/
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/
- Linktr.ee: https://linktr.ee/confident_speaking_skills
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice: https://calendly.com/therealjanicesaunders
In this episode of the Seasonal Sisters podcast, host Janice Saunders introduces the Seasonal Sisters Healthy Habits card deck. This 33-card bundle encourages new healthy habits, specially packaged for Mother's Day. She then welcomes guest Millita Wright, founder of Millie Loves Yoga, to share her journey into yoga after dealing with high anxiety levels following her father's death. Millita highlights the significance of breathwork and intentional living in managing stress and improving overall well-being.
The discussion also covers useful tips for adopting a healthier lifestyle, including deep cleansing breaths, shaking off excess energy, staying hydrated, consuming green foods, enjoying fresh air, setting a big health goal, journaling, and practicing gratitude. Janice and Millita also cook up a metaphorical recipe for healthy living, emphasizing the importance of integrating yoga and mindfulness into daily routines for managing stress and grief. The episode concludes with Millita offering words of affirmation, encouraging listeners to be gentle, kind, and loving to themselves and others.
01:01 Introducing the Seasonal Sisters Healthy Habits Card Deck
02:16 Special Guest: Millita Wright on Yoga and Healthy Living
03:03 Millita's Personal Journey to Yoga
04:16 The Transformative Power of Yoga and Mindful Practices
10:23 Breathing Techniques and Their Impact
15:01 Addressing Grief Through Yoga
18:06 Mindful Moment: Tips for Healthy Living
30:48 Millie Loves Yoga: The Story Behind the Brand
33:22 Closing Thoughts and Inspiration
Thank you for tuning in to the Seasonal Sisters podcast. Be sure to check out the show notes and join the Seasonal Sisters Facebook community. Until the next episode, continue your journey of prioritizing health and cultivating meaningful connections.
Connect with Millita Wright:
Links
- X (Twitter): https://twitter.com/millielovesyoga
- Facebook: https://www.facebook.com/millielovesyoga
- Website: https://www.millielovesyoga.com/
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/
- Linktr.ee: https://linktr.ee/confident_speaking_skills
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice: https://calendly.com/therealjanicesaunders
In this episode of the Seasonal Sisters podcast, host Janice Saunders has an insightful conversation with June Townes, the founder of June E. Townes Gospera. The discussion delves into June's personal health journey, starting from her struggle with severe obesity in her youth to embarking on a determined path toward fitness and wellness in her late 20s. June shares how her journey was not just about losing weight but also about changing her lifestyle, thinking, and building self-esteem affected by the stigma of being overweight. They explore the broader aspects of health that go beyond diet and exercise, including mental well-being, social connections, and adapting to challenges women of a certain age face. The episode is rich with advice on developing healthy habits, nurturing physical and mental health, embracing self-love, and finding joy and purpose in life’s different seasons.
01:05 Introducing June Townes: A Journey of Health and Transformation
02:20 June's Health Journey: From Obesity to Wellness
03:48 The Importance of Mental and Social Health
04:40 Lifestyle Changes and Overcoming Stigma
06:21 Navigating Life's Seasons: Challenges and Growth
08:18 Embracing Self-Love and Overcoming Shame
10:46 June's Turning Point: A Family Intervention
13:25 The Continuous Journey of Self-Improvement
15:05 The Power of Music in June's Life
35:27 June E. Townes Gospera: Blending Gospel and Opera
40:06 Final Words of Encouragement and Self-Love
Thank you for tuning in to the Seasonal Sisters podcast. Be sure to check out the show notes and join the Seasonal Sisters Facebook community. Until the next episode, continue your journey of prioritizing health and cultivating meaningful connections.
Connect with June Townes:
Links
- YouTube: https://www.youtube.com/channel/UChXLoodw1YhRSYklOJfbVfw
- Facebook: https://www.facebook.com/JuneTownesandGospera/
Listen to the Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktr.ee: https://linktr.ee/confident_speaking_skills
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice: https://calendly.com/therealjanicesaunders
In this episode of the Seasonal Sisters podcast, host Janice Saunders, a certified professional life coach, engages in a deep and inspiring conversation with Michelle Anderson-Benjamin, the creator of the Fearless Warrior Project. Michelle shares her unique journey of prioritizing health while living with metastatic breast cancer. As a 40-year-old mother, she emphasizes the importance of self-care, self-awareness, and self-confidence, detailing her daily regimen of meditation, physical exercise, and emotional nourishment.
Michelle's story is not just about battling cancer; it's about embracing life with fearlessness and resilience, encouraging others to prioritize their health and well-being regardless of their circumstances. The discussion also covers the significance of clinical trials, especially for the African American community, and the necessity of being informed and active participants in one's health care decisions. Michelle offers insightful advice on self-awareness, advocating for oneself, and the importance of a support system in navigating the health and wellness journey.
00:00 Welcome to the Seasonal Sisters Podcast with Special Guest Michelle Anderson-Benjamin
02:14 Michelle's Journey: Living with Metastatic Breast Cancer and Embracing Self-Care
03:20 The Essence of Health Beyond Diet and Exercise
04:07 Michelle's Daily Routine: A Blueprint for Self-Care and Resilience
10:47 Empowering Women Through the Fearless Warrior Project
13:23 Addressing Grief and Embracing Resilience
17:11 The Importance of Self-Awareness and Advocacy in Health
21:30 Cooking Up a Recipe for Healthy Living
27:21 The Fearless Warrior Project: Empowering the Cancer Community
33:13 Closing Thoughts: Love Yourself First
Thank you for tuning in to the Seasonal Sisters podcast. Be sure to check out the show notes and join the Seasonal Sisters Facebook community. Until the next episode, continue your journey of prioritizing health and cultivating meaningful connections.
Connect with Michelle Anderson-Benjamin
Links
- Website: https://fearlesswarriorprojectllc.com/
- Instagram: https://www.instagram.com/fearlesswarriorprojectllc/
- Facebook: https://www.facebook.com/groups/369711607945847
Listen to the Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktr.ee: https://linktr.ee/confident_speaking_skills
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:
https://calendly.com/therealjanicesaunders
In this episode of the Seasonal Sisters podcast, host Janice Saunders, a certified professional life coach, welcomes Stefanie Julia, the creator of the Client Attraction Coach, to discuss the importance of health and wellness in the entrepreneurship journey. Focused on elevating black women entrepreneurs during March, the conversation spans Stefanie's background as a collegiate athlete, the evolution of her health and fitness routine, and her transition into entrepreneurship.
They delve into the societal pressures on physical appearance, the merits of celebrating small victories, and the importance of coaching through different life seasons. The episode emphasizes the connection between physical, emotional, and business health, offering listeners insights into creating a balanced, fulfilling life while pursuing their professional goals. Tips on maintaining health through various life stages, the significance of gratitude, celebration, and rest in personal growth, and the interactive aspect of the podcast encouraging listener participation in healthy living challenges are highlighted.
00:58 Welcome to the Seasonal Sisters Podcast: Elevating Black Women Entrepreneurs
01:05 Meet Stephanie Julia: From Collegiate Athlete to Client Attraction Coach
01:47 The Importance of Health and Housing in Entrepreneurship
02:30 Stephanie's Journey: From Athlete to Fitness Coach
05:03 Breaking Stereotypes: The Power of Physical Fitness Beyond Size
06:45 Embracing the Unlikely Fitness Coach Within
13:18 Mindful Moment: Crafting a Recipe for Healthy Living
15:04 Navigating Life's Seasons with Health and Fitness
18:06 Creating Your Personal Recipe for a Healthy Life
23:33 Join Stephanie's Communities for Growth and Inspiration
24:54 Inspirational Closing: You Can Do It
Thank you for tuning in to the Seasonal Sisters podcast. Be sure to check out the show notes and join the Seasonal Sisters Facebook community. Until the next episode, continue your journey of prioritizing health and cultivating meaningful connections.
Connect with Stefanie Julia
Links
- https://campsite.bio/stefaniejulia
- Instagram: https://www.instagram.com/thestefaniejulia/
- Facebook: https://www.facebook.com/profile.php?id=10603617&ref=xav_ig_profile_web
Listen to the Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktr.ee: https://linktr.ee/confident_speaking_skills
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:
https://calendly.com/therealjanicesaunders
In this episode of the Seasonal Sisters podcast, Janice Saunders interviews Vanessa Seide, founder of Very Lovely Soles, a shoe company. They discuss mental health, coping with challenges, and entrepreneurship. Vanessa shares her journey dealing with her mother's depression and emphasizes the importance of prioritizing mental well-being. Practical tips for managing sadness include seeking help, connecting with supportive friends, and engaging in uplifting activities like walking and listening to music. They craft a metaphorical recipe for healthy living, highlighting elements like hope, gratitude, and compassion. Vanessa shares her entrepreneurial journey, inspiring listeners to overcome obstacles and believe in themselves. Connect with Vanessa and explore Very Lovely Soles' offerings for more insights on health and wellness.
00:51 Introduction and Guest Introduction
02:18 Vanessa's Journey to Prioritizing Health
04:36 The Importance of Mental Health and Therapy
05:21 The Power of Alone Time and Self-Care
06:14 Navigating Different Life Seasons
09:31 The Impact of Positive Energy and Surroundings
10:47 The Importance of Authentic Connections
13:20 Mindful Moment: Tips for Dealing with Sadness
25:05 Vanessa's Journey in the Shoe Industry
29:53 Closing Remarks and Words of Inspiration
Thank you for tuning in to the Seasonal Sisters podcast. Be sure to check out the show notes and join the Seasonal Sisters Facebook community. Until the next episode, continue your journey of prioritizing health and cultivating meaningful connections.
Connect with Vanessa Seide;
- Website: https://www.verylovelysoles.com/
- Very Lovely Soles’ Instagram: https://www.instagram.com/verylovelysoles/
- Facebook: https://www.facebook.com/verylovelysoles
- X: https://twitter.com/verylovelysoles
Listen to the Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktr.ee: https://linktr.ee/confident_speaking_skills
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:
https://calendly.com/therealjanicesaunders
In this episode of the Seasonal Sisters podcast, host Janice Saunders interviews Danni Conner, a versatile creative involved in film, art, and photography. They delve into Danni's journey of prioritizing health in her life, highlighting the necessity of introducing self-care routines and advocating for personal health. The importance of engaging in stress-reducing activities like walking, music, and meditation is also explored. Additionally, Danni shares her experience of overcoming a major health crisis, underscoring the need for personal health advocacy. The conversation also touches on the significance of mindfulness, consistency, self-kindness, and serving one’s personal interests to ensure a healthy life. The podcast ends with Danni advising listeners to be kind and loving to themselves, emphasizing that self-love is critical in the journey to health and wellness.
00:52 Introduction and Welcoming Guest
01:52 The Importance of Health and Wellness
02:30 Danni's Journey to Prioritizing Health
03:46 The Impact of Stress and Body Image
04:41 The Role of Support and Connection in Health
06:06 Understanding the Root Causes of Weight Gain
07:31 The Importance of Prioritizing Health from a Young Age
07:59 Danni's Health Crisis and Recovery Journey
09:25 The Importance of Self-Care and Stress Management
11:41 The Role of Community and Connection in Healing
13:26 The Impact of Cardiovascular Disease on African American Women
21:00 The Importance of Self-Advocacy in Health
26:03 The Role of Art and Creativity in Danni's Life
29:54 Final Thoughts and Advice for Healthy Living
Thank you for tuning in to the Seasonal Sisters podcast. Be sure to check out the show notes and join the Seasonal Sisters Facebook community. Until the next episode, continue your journey of prioritizing health and cultivating meaningful connections.
Connect with Danni Conner;
- Website: https://graffititomboy.com/
- Instagram: https://www.instagram.com/graffititomboy/
Listen to the Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktr.ee: https://linktr.ee/confident_speaking_skills
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:
https://calendly.com/therealjanicesaunders
In this episode of the Seasonal Sisters podcast, host Janet Saunders, a certified professional life coach, discusses the importance of wise communication, focusing on negative self-talk. She suggests that people often fall short of their New Year's resolutions and goals due to negative self-dialogue. Saunders explains the concept of 'wise communication' and its role in promoting healthy living. She discusses her personal experience of overcoming negative self-talk, offering practical steps for daily mindfulness, such as morning routines and self-compassion practices. Saunders introduces the 'Seasonal Sisters Healthy Habits Collective' and the 'Healthy Habits' card deck designed to promote positive habits and a healthier lifestyle. She emphasizes the importance of rest, healthy eating, hydration, physical activity, and deep breathing and invites listeners to join the Seasonal Sisters community for further support.
Thank you for tuning in to the Seasonal Sisters podcast. Be sure to check out the show notes and join the Seasonal Sisters Facebook community. Until the next episode, continue your journey of prioritizing health and cultivating meaningful connections.
Listen to the Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktr.ee: https://linktr.ee/confident_speaking_skills
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:
https://calendly.com/therealjanicesaunders
In this episode of the Seasonal Sisters podcast, host Janice Saunders introduces the concept of body astrology, focusing specifically on Capricorn and its connection to knees. She emphasizes the importance of understanding and caring for our knees, linking their health to our life's stability, mobility, and balance. Janice offers practical tips, including knee exercises and mindful practices, to strengthen knees and improve overall well-being during Capricorn season. Drawing parallels between the body and astrological energies, she encourages listeners to explore this unique perspective on wellness. She invites you to join the Seasonal Sisters Healthy Habits Collective for further support and guidance on prioritizing health.
Chapter Summaries;
00:51 Introduction to the Seasonal Sisters Podcast
01:18 Introduction to Body Astrology
01:44 Capricorn Season and its Connection to Knees
02:25 Understanding the Importance of Knees in our Body
08:57 Practical Tips to Take Care of Your Knees
09:49 Healthy Recipe for Capricorn Season
12:15 Conclusion and Invitation to the Seasonal Sisters Healthy Habits Collective
Thank you for tuning in to the Seasonal Sisters podcast. Be sure to check out the show notes and join the Seasonal Sisters Facebook community. Until the next episode, continue your journey of prioritizing health and cultivating meaningful connections.
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Resources Mentioned in the Episode:
- Knee Exercises
- Warrior pose
- https://youtu.be/xRE2IYVGyUI?si=EWWmOhTv1Ye5T0Yu
- Knee circles
- https://youtu.be/9yE4X6-ID2A?si=VCgkNAlaBQUGhJOp
- Warrior pose
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/
In this Seasonal Sisters Podcast episode, Janice hosts Sheryl Brodie, a visual artist and founder of Quiet Girl Artful. They explore Sheryl's journey from childhood dietary influences to prioritizing health and its impact on her art. Sheryl shares insights into embracing creativity for emotional balance and discusses the role of art in reducing stress. The episode touches on Sheryl's entrepreneurial journey and aspirations while leaving listeners with a powerful quote about the purpose of art in life.
Chapter Summaries;
(0:00:51) - Introduction and Meeting Sheryl Brodie
(0:02:42) - Sheryl's Journey to Healthy Eating
(0:05:24) - Transitioning to Healthier Food Choices
(0:08:34) - The Importance of Mindful Eating
(0:13:37) - Art as a Form of Expression and Stress Relief
(0:16:24) - The Mindful Moment: Facts, Tips, and Recipes for Healthy Living
(0:28:50) - Sheryl's Current Projects and Future Plans
(0:31:44) - Closing Thoughts and Inspirational Quote
Thank you for tuning in to the Seasonal Sisters podcast. Be sure to check out the show notes and join the Seasonal Sisters Facebook community. Until the next episode, continue your journey of prioritizing health and cultivating meaningful connections.
Connect with Sheryl Brodie;
- Website: https://www.quietgirlartful.com/
- Instagram: https://www.instagram.com/quietgirlartful_2/
- Facebook: https://www.facebook.com/quietgirlartful
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Resources Mentioned in the Episode:
- Poet: The Rip Woods Studio Project
Listen to the Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktr.ee: https://linktr.ee/confident_speaking_skills
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:
https://calendly.com/therealjanicesaunders
Janice shares her five essential strategies for managing the chaos of the holiday season while staying aligned with personal wellness. From prioritizing physical exercise and strategic nutrition to embracing gratitude, doing less, and engaging with life purpose, Janice offers insightful tips to navigate the holidays mindfully and stay connected with one's core values.
Chapter Summaries;
(0:00:51) - Introduction to the Seasonal Sisters Podcast
(0:01:25) - The Importance of Seasonal Routines
(0:02:21) - Five Things Making My Holiday Season Manageable
(0:14:03) - Mindful Moment: Dealing with Holiday Hardships
(0:16:49) - Recipe for Healthy Living During the Holiday Season
(0:20:03) - Conclusion and Final Thoughts
Thank you for tuning in to the Seasonal Sisters podcast. Be sure to check out the show notes and join the Seasonal Sisters Facebook community. Until the next episode, continue your journey of prioritizing health and cultivating meaningful connections.
More Products
Listen to the Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktr.ee: https://linktr.ee/confident_speaking_skills
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:
https://calendly.com/therealjanicesaunders
Join Janice Saunders and Pastor Raquel in an insightful conversation on prioritizing health and advocating for wellness in the African-American community. In this episode, they discuss the importance of advocating for one's health, listening to your body, and taking control of your health outcomes. They emphasize the significance of experimenting with health strategies, patience in achieving results, and the role of love, kindness, and grace in the journey to wellness. Pastor Raquel shares her mission to host a health fair and engage churches in promoting healthier lifestyles. The dialogue delves into their recipe for healthy living, highlighting the need for self-compassion, adventure, and a mindset shift toward personal wellness. This engaging conversation focuses on the impact of health not only on individuals but also on the community at large.
Chapter Summaries;
(0:00:51) - Introduction and Guest Introduction
(0:01:35) - Raquel's Health Journey Begins
(0:02:20) - The Diagnosis and Initial Treatment
(0:03:49) - The Importance of Advocacy in Healthcare
(0:07:45) - The Power of Prayer and Natural Supplements
(0:12:37) - The Role of Support Systems in Health
(0:15:09) - Raquel's Advocacy Work
(0:18:38) - The Importance of Prioritizing Health
(0:22:25) - Mindful Moment: Health Tips and Facts (Advocating for Health)
(0:24:31) - Taking Control of Your Health
(0:27:21) - The Role of Love and Kindness in Health
(0:30:26) - The Importance of Patience in Health
(0:32:23) - The Role of the Church in Promoting Health
(0:37:13) - Conclusion: The Impact of Health on the Community
Thank you for tuning in to the Seasonal Sisters podcast. Be sure to check out the show notes and join the Seasonal Sisters Facebook community. Until the next episode, continue your journey of prioritizing health and cultivating meaningful connections.
Connect with Pastor Raquel;
- Website: https://spiritoffire.us/
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Listen to the Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktr.ee: https://linktr.ee/confident_speaking_skills
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:
Join Janice Saunders on the Seasonal Sisters podcast as she shares practical insights and three powerful questions aimed at fostering deeper connections during the holiday season. Discover the importance of authentic connections for health, happiness, and genuine relationships.
Chapter Summaries;
(0:00:51) - Introduction to the Seasonal Sisters Podcast
(0:01:57) - The Importance of Connection During the Holidays
(0:02:56) - Personal Experiences and the Power of Connection
(0:04:58) - The Role of Connection in Health and Well-being
(0:06:26) - Practical Tips for Enhancing Connection
(0:07:51) - Three Questions to Deepen Connection
(0:14:13) - The Mindful Moment: Facts, Tips, and Recipes for Healthy Living
(0:17:55) - Conclusion and Invitation to Connect
Thank you for tuning in to the Seasonal Sisters podcast. Be sure to check out the show notes and join the Seasonal Sisters Facebook community. Until the next episode, continue your journey of prioritizing health and cultivating meaningful connections.
More Products
Resources Mentioned in the Episode:
- Books: The Blue Zones by Dan Buettner
Listen to the Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktr.ee: https://linktr.ee/confident_speaking_skills
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:
https://calendly.com/therealjanicesaunders
Join Janice on the Seasonal Sisters podcast as she explores the wellness benefits of holiday baking, emphasizing its role in fostering connections and embracing creativity. Discover how this traditional practice contributes to holistic health and well-being during the festive season.
Chapter Summaries;
(0:00:51) - Introduction and Welcome: The Importance of Health and Connection
(0:01:51) - Reflection on Fall Season Goals
(0:05:03) - The Role of Cooking in Black Women's Culture
(0:06:47) - The Benefits of Baking
(0:08:16) - The Power of Connection through Baking
(0:12:08) - The Mindful Moment: Facts, Tips, and Recipes for Healthy Living
(0:13:20) - The Importance of Experimentation in Baking
(0:18:47) - The Consistent Healthy Habits Activator Tool
(0:21:04) - Conclusion: The Seasonal Sisters Universe
Thank you for tuning in to the Seasonal Sisters podcast. Be sure to check out the show notes and join the Seasonal Sisters Facebook community. Until the next episode, continue your journey of prioritizing health and cultivating meaningful connections.
More Products
Resources Mentioned in the Episode:
- Sharon Salzberg: Home
- Books: This is Your Brain and Food by Dr. Uma Naidoo
Listen to the Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktr.ee: https://linktr.ee/confident_speaking_skills
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:
https://calendly.com/therealjanicesaunders
Janice Saunders welcomes Uniqua Simmons, an entrepreneur, creative, and wellness practitioner, to the Seasonal Sisters podcast. Uniqua shares her health journey, which began with her journey to sobriety following her mother's passing due to ovarian cancer. The podcast explores the power of music in healing, addresses substance abuse disorders, and highlights the benefits of group movement and dance for overall health.
Uniqua's dance class, Afia Afro Jazz, is discussed as a platform for building community, storytelling, and promoting diversity. The importance of positive mindset, affirmations, routines, and rituals in maintaining health and personal growth is emphasized. The episode concludes with tips and insights for individuals dealing with substance abuse disorders and the encouragement to investigate meditation and movement for healthier living. Tune In!
Chapter Summaries;
(0:00:51) - Introduction and Welcoming Guest: Uniqua Simmons
(0:01:55) - Uniqua's Health Journey: The Start of Sobriety
(0:03:18) - Addressing Substance Abuse Disorder
(0:04:24) - Uniqua's Career and the Impact of Health on It
(0:06:38) - The Impact of Dance and Community
(0:08:16) - Uniqua's Dance Class: Building Community and Healing
(0:11:46) - The Importance of Positive Mindset and Affirmations
(0:15:29) - The Power of Routines and Rituals
(0:19:17) - One Fact, One Tip, One Recipe Segment: Addressing Substance Abuse Disorder
(0:32:58) - The Role of Discipline and Balance in Health Journey
(0:35:24) - Closing Remarks: Uniqua's Current Projects and Future Plans
Thank you for tuning in to the Seasonal Sisters podcast. Be sure to check out the show notes and join the Seasonal Sisters Facebook community. Until the next episode, continue your journey of prioritizing health and cultivating meaningful connections.
Connect with Uniqua Simmons
- Instagram: https://instagram.com/myartm.a.d.n.e.s.s?igshid=MXNscTNtejByeThwcg==
- Facebook: https://m.facebook.com/profile.php/?id=661612016
Additional Resources
- https://www.findtreatment.gov
Listen to the Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktr.ee: https://linktr.ee/confident_speaking_skills
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:
https://calendly.com/therealjanicesaunders
In this episode of the Seasonal Sisters podcast, host Janice Saunders explores the vital connection between prioritizing health and effective communication about what truly matters in our lives. Drawing from personal experiences and expert insights, Janice discusses the impact of mindful habits, thoughtful food choices, and positive language on our overall well-being. Listeners are encouraged to embrace a colorful and varied diet, practice small yet meaningful changes, and approach health with self-compassion.
Janice provides actionable tips and emphasizes the importance of aligning actions with core values, empowering listeners to navigate their health journey with confidence and mindfulness.
Chapter Summaries;
(0:00:51) - The Power of Time and Money
(0:02:24) - Sharon Salzberg's Insight
(0:04:12) - Navigating Thought Loops
(0:04:48) - The Value of Food Journaling
(0:07:12) - The Harm of Restriction
(0:17:23) - One Fact, One Tip, One Recipe Segment: Building Healthy Habits
(0:18:00) - Using Food to Boost Your Mood
Thank you for tuning in to the Seasonal Sisters podcast. Be sure to check out the show notes and join the Seasonal Sisters Facebook community. Until the next episode, continue your journey of prioritizing health and cultivating meaningful connections.
More Products
Resources Mentioned in the Episode:
- Sharon Salzberg: Home
- Books: This is Your Brain and Food by Dr. Uma Naidoo
Listen to the Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktr.ee: https://linktr.ee/confident_speaking_skills
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:
https://calendly.com/therealjanicesaunders
Imagine the power of water as a source of healing and relief. Join us on a compelling journey with Adrienne Wesley, a woman whose life-altering experiences gave her extraordinary insights into the therapeutic potential of swimming. Adrienne's personal health battles with PCOS and her fear of opioid addiction made her a symbol of resilience. Listen as she talks about participating in a groundbreaking NIH study to reduce opioid dependency and how this shaped her decision to prioritize her well-being.
Get ready to dive into the world of Sensory H2O, Adrienne's brainchild aimed at offering adaptive aquatics to children with disabilities. She gives us a sneak peek into her training program for 2024 and her certification course, both designed to give students hands-on experience in the fields of OT, PT, behavior, health, and education. So, if you're ready to ease into the rejuvenating world of water and strive for better health, don't miss out on this inspiring episode.
Chapter Summaries;
(0:00:04) - Prioritizing Health
(0:03:28) - The Impact of Polycystic Ovarian Disease
(0:06:58) - Debilitating Back Pain
(0:13:15) - Discovering Healing and Passion Through Swimming
(0:14:22) - Healing With Water and Pursuing Passions
(0:22:32) - Relieving Pain and Healthy Living Tips
(0:26:05) - Yoga for Parents and Children
(0:36:31) - Special Needs Aquatics Foundation Program
Thank you for tuning in to the Seasonal Sisters podcast. Be sure to check out the show notes and join the Seasonal Sisters Facebook community. Until the next episode, continue your journey of prioritizing health and cultivating meaningful connections.
Connect with Coach Adrienne Wesley;
- LinkedIn: https://www.linkedin.com/in/adriennewesley
- Instagram: https://www.instagram.com/coachadriennelakate/
- Websites: https://www.swimlifefitness.com/
More Products
Listen to the Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktr.ee: https://linktr.ee/confident_speaking_skills
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:
https://calendly.com/therealjanicesaunders
Join us on a journey of self-discovery and wellness with Brenda Lipscomb, the owner of Bee Frank. Brenda brings her unique perspective to our lively discussion, highlighting the essentials of prioritizing health through a full-body approach. Together, we dissect the significance of mindful eating and the discipline it requires, shedding light on how simply taking the time to chew and taste our food can transform our health. This isn’t just a conversation; it’s a call to action, urging you to take your health into your own hands and embrace the journey.
As we steer the conversation towards self-care, Brenda’s foodie background shines through as she shares how she’s used her passion for food to create healthier meal options. We delve into lifestyle changes such as reducing sugar intake and increasing hydration and how they can help us reach our health goals. Most importantly, we delve into creating a successful self-care routine, underscoring the need for personal time and seeking help when required. By the end of this episode, we hope to empower and equip you with the tools necessary to navigate and control your own health and wellness journey. Don’t just listen; start your journey today!
Chapter Summaries;
0:00:51: Introduction and Prioritizing Health with Brenda Lipscomb
0:01:58: Weight and Health Journey
0:09:45: Communication for Self-Care in Health
0:17:53: Mindful Moment about Cancer Amongst Food and Healthier Eating: One Tip, One Fact, One Recipe Segment
0:22:49: Taking Control of Self-Care Through Nutrition
0:23:30: Control Women's Health and Wellness
0:31:06: Empowering Women's Sexual Wellness
Thank you for tuning in to the Seasonal Sisters podcast. Be sure to check out the show notes and join the Seasonal Sisters Facebook community. Until the next episode, continue your journey of prioritizing health and cultivating meaningful connections.
Connect with Brenda Lipscomb;
- Email: franklybee3@gmail.com
- Phone: 201-362-9009
- Website: Bee-Frank.com
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Listen to the Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktr.ee: https://linktr.ee/confident_speaking_skills
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:
https://calendly.com/therealjanicesaunders
In this episode of the Seasonal Sister podcast, we invite Dr. Monica White, founder of Plant Based Friends, to share her personal journey of wellness transformation. From focusing solely on weight loss to embracing a broader mental health and self-care perspective, Dr. White reveals the often overlooked connections between African American women, the medical profession, and diet culture. The conversation touches on the concept of health prioritization and how it can dramatically change our lives.
The discussion concludes with actionable tips for healthier living and self-compassion. From reinventing food habits to understanding our cravings, the importance of rest and mindfulness, and the crucial role of self-care in fostering a healthy lifestyle. Join us in this enlightening episode as we navigate through the complexities of wellness, healthy eating habits, and self-care.
Chapter Summaries;
0:00:51: Introduction and Prioritizing Health: Dr. Monica White discusses her health journey, the relationship between African American women and the medical profession, and the influence of diet culture.
0:17:52 Journey to Plant-Based Eating: The host shares her journey to health and her perspective on food. She emphasizes the importance of eating a variety of colors and discusses protein consumption.
0:18:00 Mindful Eating and Body Acceptance: Dr. White talks about her journey of accepting her body and prioritizing her mental health.
0:29:00 T. Colin Campbell and Thomas M. Campbell’s China Study: The host discusses her revelations about protein consumption and the unspoken truth about dairy products.
0:29:18 Tips for Healthy Living and Self-Compassion: The host and Dr. White delve into how to reinvent food habits, the importance of rest and mindfulness, and being kind to oneself.
0:40:00 Batch Cooking and Meal Preparation: Dr. White discusses the importance of preparing meals ahead of time and having food available for healthier living.
0:44:10 Closing Remarks
Thank you for tuning in to the Seasonal Sisters podcast. Be sure to check out the show notes and join the Seasonal Sisters Facebook community. Until the next episode, continue your journey of prioritizing health and cultivating meaningful connections.
Connect with Dr. Monica White;
Instagram: @snrl_journey
X/Twitter: SNRLJourney
Facebook Page: SNRLJourney
Website: www.seedsnutsrootsandleaves.com
Additional Resources:
- The China Study, Book by T. Colin Campbell and Thomas M. Campbell
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Listen to the Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktr.ee: https://linktr.ee/confident_speaking_skills
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:
https://calendly.com/therealjanicesaunders
In this episode of the Seasonal Sisters podcast, I, Janice Saunders, take listeners on a journey to embrace the magical delights of autumn. From fashion to food, I share my personal experiences and insights about enjoying this vibrant season. We dive into everything from the allure of new makeup shades to the comfort of seasonal fashion and even the joy of Halloween.
I also introduce the Seasonal Sisters Healthy Habits Collective, an initiative encouraging you to prioritize your health and wellness as the season changes. This episode is about immersing yourself in the autumn spirit, exploring ways to revitalize your routine with the season's warmth, and maintaining a healthy lifestyle.
In each chapter, I provide in-depth discussions on prioritizing health, enjoying seasonal delights, and what I personally look forward to during the fall. So, if you're looking for inspiration to make the most out of this beautiful season, this episode is for you!
Chapter Summaries;
0:00:51: Introduction to today’s topic: Looking for to the Season of Fall
0:02:31Prioritizing Health in Autumn
0:05:01 Exploring Seasonal Delights
0:7:31 Reimagining Daily Routine with Autumnal Touch
0:10:01 Discovering the Warmth of Autumn
0:12:45 The Allure of Fall Fashion
0:15:31 The Joy of Halloween
0:17:01 The Role of Seasonal Sisters Healthy Habits Collective
0:20:47 Closing Remarks: One Recipe, One Fact, and One Tip
Thank you for tuning in to the Seasonal Sisters podcast. Be sure to check out the show notes and join the Seasonal Sisters Facebook community. Until the next episode, continue your journey of prioritizing health and cultivating meaningful connections.
Upcoming Events;
Harvest Moon Walk Tickets: https://www.eventbrite.com/e/harvest-moon-walk-tickets-713030452277
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Listen to the Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktr.ee: https://linktr.ee/confident_speaking_skills
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30 MINUTES FREE Seasonal Sisters discovery call with Janice:
https://calendly.com/therealjanicesaunders
On this episode of the Seasonal Sisters podcast, we're joined by Shanta Atkins, a legendary minister and gospel singer. Tante shares her journey to prioritizing health, emphasizing the importance of holistic well-being and the connection between faith and overall health. We also discuss the benefits of consistent physical workouts, the importance of committing to a weight loss journey, and the significance of discipline and self-denial in caring for our bodies. Tune in for inspiring stories and practical tips on improving your health. Remember to subscribe to our podcast for more episodes on prioritizing your well-being. See you next time!
Chapter Summaries;
0:00:51: Introduction to today’s topic: Interview with Shanta Atkins
0:03:46 The Holistic Approach to Health and Well-being
0:08:38 Maintaining Consistency and Setting Audacious Goals
0:10:45 How Prioritizing Health Elevates Personal and Professional Life
0:12:53 "Made Up My Mind" - A Song Reflecting Personal Transformation
0:15:24 Tips for committing to small changes for weight loss success
0:17:08 The deeper commitment to self and lifestyle changes for weight loss
0:22:29 The Importance of Self-Discipline and Self-Denial
0:24:41 Commitment, Discipline, and Celebration for a Healthier Life
Thank you for tuning in to the Seasonal Sisters podcast. Be sure to check out the show notes and join the Seasonal Sisters Facebook community. Until the next episode, continue your journey of prioritizing health and cultivating meaningful connections.
Connect with Shanta Atkins;
- LinkTree: https://linktr.ee/Shantaatkins
More Products;
Listen to the Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktr.ee: https://linktr.ee/confident_speaking_skills
Sign-Up for the Seasonal Healthy Habits Collective; https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30 MINUTES FREE Seasonal Sisters
discovery call with Janice: https://calendly.com/therealjanicesaunders
In this insightful episode, host Janice Saunders takes us behind the scenes of her own personal health practices and the five fundamental habits that have guided her journey toward a healthier lifestyle. As the founder of the Seasonal Sisters Healthy Habits Collective, Janice believes that health is not a one-size-fits-all concept and invites listeners to incorporate her health principles into their own practices. The five habits she discusses include mindful breathing, rest, body movement, hydration, and eating seasonal foods.
In addition, Janice highlights the importance of integrating joy into daily life, offering an easy-to-follow 'three good things' practice to boost happiness levels. Whether you're starting your health journey or seeking to enhance your current practices, this episode is packed with valuable insights.
Chapter Summaries;
0:00:51: Introduction to today’s topic: Healthy Habits for your Well-being
0:01:11: Personal Health Journey and Routines
0:04:51: Five Fundamental Health Habits
0:08:31: Importance of Joy
0:10:51: Deep Dive into the Five Health Habits
0:14:21: The Overlooked Factor: Joy
0:16:31: Podcast Wrap-Up and Call to Action
Thank you for tuning in to the Seasonal Sisters podcast. Be sure to check out the show notes and join the Seasonal Sisters Facebook community. Until the next episode, continue your journey of prioritizing health and cultivating meaningful connections.
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Listen to the Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktr.ee: https://linktr.ee/confident_speaking_skills
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30 MINUTES FREE Seasonal Sisters discovery call with Janice:
https://calendly.com/therealjanicesaunders
Welcome back to the Seasonal Sisters podcast with your host, Janice Saunders, a certified professional life coach and creator of the Seasonal Sisters Healthy Habits collective. In today's episode, we delve into the significance of social connections as a vital healthy habit. In a world facing an epidemic of loneliness, we explore why building and maintaining social ties is crucial for overall well-being.
Chapter Summaries;
0:00:51: Introduction to today’s topic: Loneliness and Its Impact:
0:02:05: The Paradox of Connection:
0:04:55: The Power of Social Ties
0:06:26: Building Meaningful Connections:
0:08:46: One Fact, One Tip, One Recipe Segment: How to Create Meaningful Social Connections
0:12:28: Podcast Wrap-Up and Call to Action
Thank you for tuning in to the Seasonal Sisters podcast. Be sure to check out the show notes and join the Seasonal Sisters Facebook community. Until the next episode, continue your journey of prioritizing health and cultivating meaningful connections.
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Listen to the Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktr.ee: https://linktr.ee/confident_speaking_skills
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30-minute FREE Seasonal Sisters discovery call with Janice:
https://calendly.com/therealjanicesaunders
Welcome to another empowering episode of the Seasonal Sisters podcast! In this insightful discussion, your host Janice Saunders, a certified life coach, explores the art of silencing the critical voice within and building self-compassion. Join us as we uncover the transformative strategies to conquer self-doubt and foster a positive self-image.
Chapter Summaries;
0:00:51 - Introduction to today’s topic
0:02:05 - Recognizing the Inner Critic
0:05:22 - Embracing Common Humanity
0:08:45 - Practicing Self-Kindness
0:12:10 - Science-Backed Transformation
0:15:40 - Podcast Wrap-Up and Call to Action
Tune in now to empower yourself with the tools to silence self-doubt and embrace self-love. Subscribe to the Seasonal Sisters podcast and share this episode with friends who deserve a boost in self-compassion.
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Listen to Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktr.ee: https://linktr.ee/confident_speaking_skills
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30 MINUTES FREE Seasonal Sisters discovery call with Janice:
https://calendly.com/therealjanicesaunders
In this inspiring episode, we talk with healthcare executive and CEO Shatise Chism about her remarkable health transformation journey. After receiving a pseudo-tumor diagnosis and battling weight issues, Shatise chose to overhaul her lifestyle, losing a staggering 70 pounds in two months with the help of a certified health and wellness coach. This episode is about weight loss, changing behaviors, and managing chronic conditions like hypertension, cardiovascular disease, and diabetes. We explore Shatise's health journey, the significant role behavior change plays in managing diseases, and how she has maintained her health and empowered others through her business, Y.O.U. Styles.
Chapter Summaries;
(0:00:51) - Prioritizing Health and Overcoming Challenges
(0:07:40) - Weight Loss Journey and Health Transformation
(0:20:37) - Behavior Change and Health Improvement Tips
(0:25:25) - Achieving Health Through Consistency and Accountability
(0:33:53) - Healthy Cooking, Fashion, and Empowerment
(0:43:17) - Podcast Wrap-Up and Call to Action
Listen in as we emphasize the power of small, daily actions and how setting a clear ‘why’ for ourselves can positively impact our physical and mental health. Join us on this journey of transformation and empowerment. Don't miss out!
Let's Connect;
Shatise Chism
- Website: https://bio.site/ShatiseChism
- IG: https://www.instagram.com/y.o.u._styles/
- Facebook: https://www.facebook.com/Your.Own.Unique.Styles
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Listen to Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktr.ee: https://linktr.ee/confident_speaking_skills
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30 MINUTES FREE Seasonal Sisters discovery call with Janice:
https://calendly.com/therealjanicesaunders
Have you ever strolled through a farmer's market, marveled at the vibrant colors of fruits and vegetables, and wondered how to incorporate more of these healthful foods into your diet? This episode of the Seasonal Sisters podcast invites you to join a fun and enlightening challenge - consuming 30 different colors of fruits, vegetables, and greens every week. You'll discover how to take advantage of seasonal produce, engage with growers, and maximize the nutritional benefits of your meals.
We also highlight the fascinating story of Daya, the dynamic owner of Harlem Holistic Health Center, who's been championing veganism since the early 90s. Her health retreats, fasting groups, and sweat sessions have transformed lives and continue to inspire a holistic approach to wellness.
Chapter Summaries;
(0:00:51) - Introduction and overview of the episode.
(0:04:50) - Explanation of the 30-color challenge and why it's beneficial.
(0:07:27) - Sharing the story of Daya, owner of the Harlem Holistic Health Center.
(0:12:51) - Strategies for implementing the 30-color challenge and prioritizing health.
(0:19:50) - Podcast Wrap-Up and Call to Action.
The episode also puts a spotlight on how to prioritize health through a mostly plant-based diet and the simple practice of deep breathing. Regardless of your life's season, the Seasonal Sisters Facebook group awaits you with open arms, ready to support and inspire you on this colorful journey to health. Plus, there's a free gift packed with more health tips and tools for you! So buckle up, and let's embark on this vibrant, healthful adventure together!
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Listen to Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktr.ee: https://linktr.ee/confident_speaking_skills
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30 MINUTES FREE Seasonal Sisters discovery call with Janice:
https://calendly.com/therealjanicesaunders
Join Janice and special guest Hattie Mae in a heartfelt conversation about the power of rituals, self-care, and connecting with our ancestors. Hattie shares her wisdom and experiences as the owner of Hattie's House, a spiritual refuge that offers magical products and embraces practices from the African diaspora. Discover the importance of crystals, essential oils, and maintaining clear energy channels. Learn how to tap into the support of benevolent ancestors and deepen your spiritual connection. Tune in for inspiring insights and practical tips to enhance your well-being.
Chapter Summaries;
[0:00:51] Introduction to Hattie Mae and Hattie's House
[0:02:45] Hattie's Journey into Spirituality and the Role of Rituals
[0:11:20] The Significance of Crystals and their Energetic Properties
[0:18:35] Exploring the Power of Essential Oils for Emotional Well-Being
[0:27:50] Understanding Chakras and Tips for Clearing and Balancing Energy Centers
[0:36:15] Importance of Connecting with Ancestors and Building Relationships
[0:43:25] Hattie's Personal Rituals and Practices for Energetic Cleansing
[0:45:55] Exploring Hattie's House and Their Magical Products
[0:48:40] Connecting with Hattie's House Online
[0:50:55] Closing Thoughts on Gratitude and the Miracle of Existence
Tune in to this inspiring and enlightening conversation with Hattie Mae, where you'll discover the transformative power of rituals, the significance of crystals and essential oils, and the importance of honoring our ancestors. Join the Seasonal Sisters community and embrace self-care and spiritual connection today!
Let's Connect;
Hattie Mae
- Website: https://hattieshouse305.com/
- IG: https://www.instagram.com/hattieshouse305/
- Yelp: https://www.yelp.com/biz/hatties-house-north-miami
- Facebook: https://www.facebook.com/197544464503315
- YouTube: https://www.youtube.com/channel/UCAQqHwTwbLDQ1ji8QM6IUBA
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Listen to Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktr.ee: https://linktr.ee/confident_speaking_skills
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30 MINUTES FREE Seasonal Sisters discovery call with Janice:
https://calendly.com/therealjanicesaunders
Can cooking truly be a powerful path to healing? Our guest, Jaree Cottman, a licensed clinical social worker and mental health therapist, certainly believes so. Join us as we dive into her inspiring journey to better health and discover how she has harnessed the transformative potential of food and cooking to nourish both her body and mind.
In this episode, we delve into Jaree's work with the Black Church Food Security Network and how she empowers communities to embrace nutrient-rich produce and healthy recipes. We'll explore her joy and fulfillment in sharing her knowledge and passion for healthy cooking through food demonstrations at places like Ebenezer Baptist Church in Atlanta. Prepare to be moved by these experiences' life-changing impact on those who taste and see the difference for themselves.
Lastly, we discuss the significance of mindful living and stress reduction through intentional movement, cooking, and eating. Jaree shares her insights on how a simple deep breath and intention can revolutionize the cooking experience and the importance of mindful eating to fully savor and appreciate the food we create. Learn about the 'Healthy at Every Size' movement and how embracing health in all shapes and sizes can build confidence and empower individuals to prioritize their well-being. Don't miss this enlightening conversation with Jaree Cottman that will inspire you to take charge of your own health and make lasting, meaningful changes in your life.
Chapter Summaries;
0:00:51 - Prioritizing Health: A Conversation with Jaree Cottman on the Seasonal Sisters Podcast"
0:01:58 - Prioritizing Health Through Food and Community
0:04:30 - Journey to Health and Wellness
0:08:01 - Prioritizing Health Through Food and Community
0:11:57 - Pivotal Moment of Awareness and Disconnection
0:17:24 - Healthy Habits and Church Food Demonstrations
0:21:27 - Transformative Journey Led to a Deeper Connection
0:25:18 - Healthy at Every Size Movement
0:30:21 - Mindful Moment Segment: How to Eliminate Stress for a Healthier Lifestyle
Let's Connect;
Connect with Jaree Cottman;
- Link Tree: https://linktr.ee/jaree_lcswc
- IG: https://www.instagram.com/jaree_lcswc
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Listen to Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktr.ee: https://linktr.ee/confident_speaking_skills
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30 MINUTES FREE Seasonal Sisters discovery call with Janice:
https://calendly.com/therealjanicesaunders
Welcome to a new episode of the Seasonal Sisters podcast. In this episode, we feature an interview with Dr. Nikia Turner Smith, an anesthesiologist, and founder of Forged N Fire, a community of women of color connecting through retreats and events. Dr. Smith shares her personal journey to prioritizing her health and overcoming burnout, offering insightful tips and advice for listeners.
She opens up about her struggles with stress from work, which led to her using food as a coping mechanism and ultimately impacting her health negatively. She discusses how she had to face her excuses and realize that prioritizing her health should never take a backseat. The conversation also touches on the importance of advocating for good health at every size and listening to our bodies.
Dr. Smith provides valuable insights into the transformative power of small changes, such as walking, intermittent fasting, and practicing mindfulness.
Join us in this episode as we explore the journey to prioritizing our health and the importance of not letting burnout take over. Learn from Dr. Nikia Smith's personal experiences and take away valuable tips to achieve your own health and wellness goals.
Chapter Summaries;
[0:00:51] "Prioritizing Health: A Conversation with Dr. Nikia Smith on the Seasonal Sisters Podcast"
[0:03:08] Prioritizing Health and Overcoming Excuses: A Conversation on Healthy Habits
[0:04:51] The Struggle of Balancing Work and Health: Overcoming the Temptation of Fast Food
[0:06:26] Insightful Discussion on Overcoming Health Struggles and Self-Work
[0:08:44] A Conversation on Finding Fulfillment and Joy in Life
[0:11:10] Overcoming Burnout and Creating Boundaries
[0:13:22] The Importance of Mental Work in Achieving Physical Health Goals
[0:14:57] Discussion on Self-Compassion and Overcoming Fear of Trying New Things
[0:18:22] Importance of Creating a Healthy Foundation for Personal and Professional Growth
[0:22:54] Preventing Burnout and Protecting Your Mental Health
[0:25:04] Setting and Enforcing Boundaries in the Workplace
[0:28:40] Tips for Consistency: Protecting Your Peace and Valuing Based Decision Making
[0:33:32] Tips for Beating Burnout: Creating a Values-Based Approach to Health and Wellness
[0:35:42] Beating Burnout: A Conversation on Self-Care, Engagement, and Community Building with Dr. Smith
[0:41:47] Prioritizing Health and Creating a Dream Life
[0:42:28] Last Words: Create your Perfect Future with Healthy Habits
Let's Connect;
- Website: sheisfireforged.com
- IG: https://www.instagram.com/sheisfireforged/
- TikTok: https://www.tiktok.com/@sheisfireforged
- Facebook: https://www.facebook.com/sheisfireforged
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Listen to Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktr.ee: https://linktr.ee/confident_speaking_skills
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30 MINUTES FREE Seasonal Sisters discovery call with Janice:
- https://calendly.com/therealjanicesaunders
Welcome to the latest episode of the Seasonal Sisters Podcast! In this episode, we enjoyed speaking with Malena Jackson, founder, and editor of Anaverde Magazine based in Southern California. Malena shared her inspiring journey of prioritizing her health after having four children back to back. We discussed the importance of making time for ourselves and being conscious of our health.
Malena emphasized the benefits of utilizing community resources and involving children in the journey toward health. We also discussed the importance of physical fitness and spending time outdoors, and Malena shared her love for spinning and her experience with Peloton.
Throughout the conversation, we highlighted the importance of making sustainable decisions for oneself, finding activities we enjoy, and staying consistent. We also discussed the impact of mindset on our attitude toward life and how to choose happiness.
Thank you for tuning in to Seasonal Sisters Podcast, where we encourage you to prioritize your health and make sustainable decisions for yourself.
[0:00:51] Prioritizing Health and Wellness: A Conversation with Malena Jackson on the Seasonal Sisters Podcast
[0:03:02] Prioritizing Self-Care and Fitness as a Professional Writer
[0:04:20] Utilizing Community Resources for Sustainable Health and Fitness
[0:06:15] Prioritizing Health: Overcoming Sedentary Habits in African American Women
[0:08:06] Prioritizing Health and Wellness During the Pandemic
[0:12:43] The Importance of Physical Fitness and Mindset in Daily Life
[0:14:15] Discussion on Prioritizing Health and Wellness in Seasonal Sisters World
[0:17:38] Conversation about Fitness and Peloton
[0:20:20] How to Maintain a Healthy Lifestyle
[0:21:57] “Seasonal Sisters Mindful Moment” - Creating a Recipe: The Importance of Mindset and Choosing Happiness
[0:24:54] Importance of Pursuing Hobbies and Interests for Personal Fulfillment and Well-being
[0:27:24] Discussion on Prioritizing Health and Consistency in Exercise Routine
[0:28:54] Setting Yourself Up for Success: A Discussion on Mindset, Consistency, and Personal Responsibility
[0:29:28] The Importance of Minding Your Business
[0:37:00] Last Words: The importance of Showing Up for Yourself
Let’s Connect!
Follow Malena Jackson - Lover, Wife, Mother, and Journalist
- Anaverde Magazine Website: https://www.anaverdemagazine.com/
- Instagram: https://www.instagram.com/anaverdemagazine/
- All Things Anaverde Magazine: https://linktr.ee/anaverdemagazine
Additional Products for Malena Jackson
- My Preschool Fair: https://www.instagram.com/mypreschoolfair/
- Family Planet365: https://www.instagram.com/familyplanet365/
- All Things Malena: https://linktr.ee/malenainc
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Listen to Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktr.ee: https://linktr.ee/confident_speaking_skills
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30 MINUTES FREE Seasonal Sisters discovery call with Janice: https://calendly.com/therealjanicesaunders
Welcome to the Seasonal Sisters podcast! In this episode, certified life coach and founder of the Seasonal Healthy Habits Collective, Janice Saunders, chats with Dr. Asherah Allen, who has her Ph.D. in kinesiology, about her journey to prioritizing her health. Dr. Allen shares her personal experience of losing weight and prioritizing her health due to her family's history of heart disease, stroke, and cancer. She emphasizes the importance of balancing life and enjoying the journey to better health.
The conversation also touches on cultural barriers to healthy eating in the Black American community and how the perception of weight gain can be crushing. Dr. Allen shares her experiences with detoxing and juicing and the importance of community and support when making lifestyle changes. She discusses how her family has adopted a healthier lifestyle.
Overall, this episode highlights the importance of prioritizing our health and the need for community support when making lifestyle changes. Tune in to the Seasonal Sisters Podcast for more inspiring stories and helpful tips to live healthier lives.
Chapter Summaries;
[0:00:51]: Prioritizing Health: A Conversation with Dr. Asherah Allen
[0:03:16]: Taking an Honest Look at Stressors During the Pandemic: A Conversation on Self-Care and Mental Health
[0:05:02]: In Vitro Fertilization, Weight Gain, and the Impact of Societal Expectations on Mental Health
[0:07:25]: The Impact of Community on your Healthy Lifestyle Journey
[0:21:19]: Conversation on Finding Balance in Life and Connecting with Nature
[0:26:41]: Connecting with Nature to Improve Health and Well-Being
[0:31:41]: "Obesity and Health Risks: A Seasonal Sisters Mindful Moment"
[0:40:46]: Taking Control of Your Health: A Conversation on Weight Loss and Wellness
[0:43:15]: Exploring the Uncomfortable Reality of Weight Loss
[0:45:46]: "Creating a Recipe for Weight Loss Success: A Conversation with the Seasonal Healthy Habits Collective"
[0:47:35]: Interview with Dr. Allen on Building Self-Awareness and Taking Action
[0:50:19]: "Exploring the Connection Between Water and the Black American Community"
[0:51:55]: Last Words: Swimming, Traveling, and Experiencing the World with a Healthy Lifestyle
If you enjoyed listening to this episode, we would greatly appreciate it if you could subscribe to our show on your favorite podcast app. By subscribing, you will be notified of new episodes as soon as they are released. Thank you for your support!
Let’s Connect!
Follow Dr. Asherah Allen - UX Researcher/Designer
- Instagram: https://www.instagram.com/dr.asherahallen/
- Website: https://www.asherahallen.com/
- LinkedIn: https://www.linkedin.com/in/asherahallen/
- Join My Swim Village: https://www.myswimvillage.com/
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Listen to Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktr.ee: https://linktr.ee/confident_speaking_skills
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30 MINUTES FREE Seasonal Sisters discovery call with Janice: https://calendly.com/therealjanicesaunders
Welcome to the Seasonal Sisters podcast! Today, Janice Saunders interviews Patricia Greaves, a certified professional fitness and nutrition coach who is passionate about helping women prioritize their health. Patricia shares her inspiring story of becoming a professional bodybuilder again in her life, despite being shy and introverted growing up. She found her passion for weight training and bodybuilding in college and pursued it professionally.
In this episode, Patricia emphasizes the importance of celebrating the journey to prioritizing health and gives valuable advice on staying motivated and setting realistic goals. She also stresses the significance of taking care of one's mental and physical health to achieve goals. Tune in now!
Thank you for listening to the Seasonal Sisters Podcast, and remember to subscribe to our show for more inspiring stories like Patricia's. And if you're enjoying the show, please leave us a review on your favorite podcast app. Your feedback helps us grow and continue to bring you valuable content.
Chapter Summaries;
[0:00:51]: Welcome to the Seasonal Sisters Podcast: Celebrating Your Journey to Prioritizing Health with Patricia Graves
[0:03:11]: Reflection on Finding Confidence Through Weight Training
[0:05:27]: Discussion on How to Show Love and Grace for the Current Chapter of Your Life
[0:09:26]: Discussion on Why it is Important to Pursue your Dreams and Prioritize a Healthy Lifestyle
[0:13:03]: Conversation on the Benefits of Incorporating Movement into Everyday Life
[0:15:12]: "Exploring the Benefits of Strength Training: A Seasonal Sisters Mindful Moment"
[0:17:57]: Heading: The Importance of Strength Training for Women Over 40
[0:20:36]: Conversation on Reclaiming and Prioritizing Health
[0:23:08]: Conversation Summary: Empowering Women Through Strength Training and Positive Affirmations
[0:25:23]: Conversation on Reclaiming and Prioritizing Self-Care
[0:26:55]: Health and Wellness Strategies for African American Women
[0:33:09]: How to Connect and Work with Patricia - EvolveStronger - Twelve Week Program
[0:36:41]: Last Words: Self-Care is Not Selfish; Prioritize Yourself.
Let’s Connect!
Follow Patricia Greaves - Fitness/Nutrition Coach
- Instagram: https://www.instagram.com/pattifitnfab/
- Website: https://www.strongherpersonaltraining.com/
- Sign Up For EvolveHer Program: https://www.strongherpersonaltraining.com/evolve-program
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Listen to Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktr.ee: https://linktr.ee/confident_speaking_skills
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30 MINUTES FREE Seasonal Sisters discovery call with Janice:
https://calendly.com/therealjanicesaunders
Welcome to the Seasonal Sisters Podcast! Today's episode has a special guest, Mary E. Shuman-Williams. Mary is a retired case worker for abused and neglected children who married and had seven children at the age of fourteen. After overcoming a fear of water, she joined the Harlem Honeys and Bears Swim Team. She is now an active member of various clubs and committees, including the Sister-Sister Book Club and Gospel Choir. Mary is here to share her inspiring journey of how and when she began prioritizing her health.
As Mary recalls, there was a time when women became more aware of their health and started experimenting with various diets and fitness videos by Jack LaLane. However, these diets were unsustainable, and Mary soon realized the importance of consistent exercise for a healthy lifestyle.
Through her personal experiences, Mary encourages and inspires women to prioritize their health by incorporating physical activities into their daily routines, even if it's sporadic. She emphasizes how exercising can make a person feel lighter and better and significantly improve one's mood in both personal and professional life.
Getting started with exercise can be challenging, but Mary believes it's worth it in the end. By doing physical activities, one can reap immense benefits for both their mind and body. So, tune in to this episode and learn more about Mary's journey and how it can help you prioritize your health.
Thank you for listening to the Seasonal Sisters Podcast, and remember to subscribe to our show for more inspiring stories like Mary's. And if you're enjoying the show, please leave us a review on Apple Podcasts. Your feedback helps us grow and continue to bring you valuable content.
TIMESTAMPS
[0:00:51]: Interview with Mary Shuma-Williams: Prioritizing Health and Wellness Through Swimming
[0:03:06]: Conversation on Overcoming Knee Pain and Taking Control of Health
[0:05:23]: Conversation on the Benefits of Exercise for Women's Health and Well-Being
[0:08:50]: Conversation on the Benefits of Water Aquatics for Mental and Physical Health
[0:09:54]: "The Power of Willingness: How One Woman's Commitment to Health Led to a Life- Changing Transformation"
[0:13:35]: Overcoming Fear: The Beginning of Harlem Honeys and Bears Swim Team
[0:18:57]: Seasonal Sisters Mindful Moment: Accessing Pools for Healthier Living
[0:22:02]: Eating Healthier and Experimenting with Foods for a Better Lifestyle
[0:25:02]: The Power of Community and How it Adds Value to Your Mental Well-Being
[0:29:18]: Reflections on the Harlem Honeys and Bears Swim Team Family and Mary’s Contributions
[0:32:40]: Last Words: Prioritize Health, Start Small, & Move with Mary Shuman-Williams
Let’s Connect!
Follow Mary E. Shuman-Williams
- Instagram: https://www.instagram.com/harlemhoneysandbears/
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Listen to Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktr.ee: https://linktr.ee/confident_speaking_skills
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30 MINUTES FREE Seasonal Sisters
discovery call with Janice: https://calendly.com/therealjanicesaunders
Welcome to another episode of the Seasonal Sisters podcast. In this discussion, Kim Singleton, our guest, focuses on the importance of being mindful of the body and its functions. It is not enough to just know the information; people must be inspired to act and make healthy choices. Kim shares her experience of how she changed her lifestyle for the better and how she is now more productive and creative.
Kim also shares her journey of prioritizing her health, which started by becoming more aware of what her body was telling her. The conversation emphasizes the importance of mobility and how even small changes can make a big difference in one's health and overall well-being. Don’t miss out on this insightful conversation, and tune in today.
Chapter Summaries;
TIMESTAMPS
[0:00:51] Conversation on Prioritizing Health with Kim Singleton, Founder of Considerate Black
Lit Podcast
[0:03:31] The Importance of Putting Health First
[0:06:32] Conversation on Prioritizing Health and Wellness
[0:08:34] Benefits of Mobility and Exercise for Mental and Physical Health
[0:11:22] Conversation on the Benefits of Walking for Health and Well-Being
[0:12:10] Conversation on Creating a Daily Routine and Why it is Important
[0:18:04] Mindful Moment: 1 Fact, 1 Tip, & a Recipe for Healthy Living
[0:21:33] Exploring Healthy Eating Habits and Movements for African American Women
[0:25:18] The Benefits of Movement and Hydration for Optimal Health
[0:27:01] Healthy Habits for Emotional Well-Being and Eliminating Toxic Relationships
[0:30:50] Exploring the Podcast: Considerate Black Lit
[0:35:23] Exploring Upcoming Book: “I Love My Black People”
Let’s Connect!
Follow Kim Singleton
- All Things Kim: https://www.ss2kmedia.com/links
- Instagram: https://www.instagram.com/consider_it_blacklit/
- Listen to the Consider it Blacklit Podcast: https://www.buzzsprout.com/1838582
- Purchase Book: https://www.ss2kmedia.com/ilovemypeople
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Listen to Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktr.ee: https://linktr.ee/confident_speaking_skills
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30 MINUTES FREE Seasonal Sisters
discovery call with Janice: https://calendly.com/therealjanicesaunders
Janice Saunders, certified life coach and founder of the Seasonal Healthy Habits Collective, interviews Rhina Valentin. Rhina is an actress, TV show host, and producer of many events. In this discussion, they discuss how Rhina has prioritized her health while juggling her roles. She explains that it was necessary to make her health a priority to be able to fulfill her roles.
Rhina also explains how her business follows the same pattern of a seasonal garden; it lies dormant for a season and then starts to grow until it becomes a huge garden in a year's time. Tune in to learn more!
Chapter Summaries;
[0:00:51]: Interview with Rhina Valentin: Communicating What Matters Most
[0:03:18]: Conversation on Making an Impact and Fulfillment in Life
[0:05:49]: Rhina Discusses Adjusting to a New Season: Setting Aside Time for Intentional Conversations with Her Daughter
[0:07:36]: Conversation on Prioritizing Health and Wellness
[0:12:20]: The Importance of Paying Attention to Your Body
[0:16:18]: Mental Health Awareness and Domestic Violence Advocacy: A Conversation about the Milagros Day Worldwide Mother's Day Walk
[0:22:11]: Life Mapping: Taking Control of Your Health and Well-Being
[0:24:27]: Exploring Proactive Health Care: A Mindful Moment with Seasonal Sisters
[0:27:43]: Communicating What Matters Most Through Our Actions: Tips from Rhina
[0:30:02]: The Benefits of Nature and Meditation for Stress Relief
[0:34:02]: Tips for Reducing Stress and Finding Balance in Life
[0:35:42]: Conversation on Fulfillment and Living Intentionally with Rhina Valentin
[0:41:52]: Transformation Stations and Collaborations with Networks and Institutions
[0:44:31]: Last Words: Women's Innate Multitasking and Caring Abilities with Rhina
Let’s Connect!
Follow Rhina Valentin
- Linktr.ee: https://linktr.ee/RhinaValentin1
- Instagram: https://www.instagram.com/rhinavalentin/
- Website: https://rhinavalentin.com/
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Listen to Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktr.ee: https://linktr.ee/confident_speaking_skills
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30 MINUTES FREE Seasonal Sisters discovery call with Janice:
- https://calendly.com/therealjanicesaunders
Join us on this week's episode of the Seasonal Sisters podcast as we dive deep into the importance of healthy connections and how to prioritize them in our lives. Host Janice Saunders and her sister-friend, Gina Brown, discuss the impact of therapy, living intentionally, and how to elevate the energy in our lives and careers through healthy connections.
Learn about the scientifically proven benefits of mindfulness, movement, and sharing and the importance of being prepared for meaningful conversations. Take advantage of this valuable conversation and join the Seasonal Sisters on their journey to better health and happiness.
During this episode, listeners will learn the following:
[0:51]: Introduction: Host Janice Saunders welcomes her sister-friend, Gina Brown, who is a creator and prioritizes health.
[01:30]: Prioritizing health in three domains: Janice explains that the Seasonal sisters focus on health in three domains: body, mind, and healthy communication.
[02:15]: The impact of therapy: Gina explains how starting therapy over a decade ago was the turning point in her life and helped her prioritize healthy habits.
[03:05]: Living intentionally: Gina shares her definition of living intentionally, which includes taking ownership of her movements and behaviors and being intentional about her relationships.
[04:23]: Healthy connections: Janice and Gina discuss the importance of healthy connections and how it helps to elevate the energy in their lives and careers.
[16:45]: Mindful Moments: Janice shares that loneliness is more than a twofold risk factor for mortality compared to obesity.
[21:43]: Recipe for healthy connections: Janice and Gina discuss building healthy connections through mindfulness, movement, and sharing.
[21:59]: Courage and bravery: Gina explains how it takes courage and bravery to start a conversation with someone new and be open to receiving joy from others.
[24:55]: Being prepared: Janice advises being prepared for meaningful conversations to be
consistent with actions that lead to building healthy connections.
[29:45]: Conclusion: Janice and Gina wrap up the episode by encouraging listeners to join the Seasonal Sisters on their journey to better health and happiness.
Let’s Connect!
Follow Gina Brown
- Linktr.ee: https://linktr.ee/myBKlife
- Instagram: https://www.instagram.com/mybklynlife/
- Website: https://mybklife.com/
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Listen to Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktr.ee: https://linktr.ee/confident_speaking_skills
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30 MINUTES FREE Seasonal Sisters discovery call with Janice: https://calendly.com/therealjanicesaunders
Welcome to another fantastic episode of Seasonal Sisters. Join guest Kamyra Harding and host Janice Saunders to discuss ways to manage cholesterol levels and live a healthy lifestyle. They emphasize the importance of portion control and moderation in eating habits. They suggest experimenting with new cooking methods, such as air frying, and involving the family in making healthier versions of popular recipes.
They also talk about Kamyra's other persona, "Try Hard Mommy," and her website, which includes books and resources on parenting during the pandemic.
Topics Discussed;
- Kamyra prioritizes a healthy lifestyle by incorporating exercise, healthy eating, and social connections into her daily routine to improve her overall well-being.
- Kamyra and Janice stress the importance of having a positive demeanor earned through healthy habits to succeed in life and career.
- Mindful Moment: 42% of black women have high or borderline high cholesterol and are more likely to die from heart disease despite having lower cholesterol levels than white people. The hosts share tips for reducing cholesterol levels, including increasing water consumption, reducing red meat intake, and getting more sleep. They also suggest decreasing dairy intake, including ice cream, as it can contribute to high cholesterol levels.
- Kamyra is the creator of "Try Hard Mommy," an author and a parenting educator who emphasizes healthy cooking methods and family involvement.
Let's" Connect!
Follow Kamyra Harding
- Facebook: https://www.facebook.com/TryHardMommy/
- Instagram: https://www.instagram.com/try_hard_mommy/
- Website: https://www.tryhardmommy.com/
- Twitter: https://twitter.com/tryhardmommy
- LinkedIn:https://www.linkedin.com/in/kamyra-harding-79bb291
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Listen to Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktr.ee: https://linktr.ee/confident_speaking_skills
Sign-Up for the Seasonal Healthy Habits Collective;
https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30 MINUTES FREE Seasonal Sisters discovery call with Janice: https://calendly.com/therealjanicesaunders
Welcome to another incredible episode of the Seasonal Sisters podcast with Janice Saunders. In this episode, we sit down with Yolanda Stevens, a triathlete who uniquely prioritizes her health. Yolanda shares how she went from being at her heaviest, 235 pounds, to becoming a triathlete and competing in races. She talks about how she started with small, attainable goals and gradually increased her physical activity.
She also shares her challenges regarding nutrition and how consulting with a nutritionist and coach helped her achieve her goals. The conversation also touches on how different women have different challenges regarding their health journeys and how what works for one person may not work for another. Overall the episode is about how Yolanda's journey of prioritizing her health has changed her life.
During this episode, listeners will learn the following:
[01:30]: Introduction: Host Janice Saunders introduces the guest, Yolanda Stevens, and her unique way of prioritizing her health as a triathlete.
[02:42]: Yolanda's Journey: Yolanda shares how she went from being at her heaviest weight of 235 pounds to becoming a triathlete and competing in races.
[04:55]: The importance of nutrition: Yolanda talks about how she started with small, attainable goals and gradually increased her physical activity, the importance of nutrition in achieving health goals, and how consulting with a nutritionist and coach helped her achieve her goals.
[17:43]: Challenges in nutrition and overcoming them: Yolanda discusses the challenges she faced regarding nutrition and how she overcame them.
[19:48]: The role of patience and persistence: Yolanda emphasizes the importance of patience and persistence in the journey towards better health.
[23:05]: Mindful Moment Segment: The conversation touches on you can be active even though you have an injury. Yolanda and Janice provide a fact, tip, and recipe to motivate listeners to prioritize movement for healthy success in life.
[30:15]The overall impact of prioritizing one's health: The episode concludes with a discussion on the overall impact of prioritizing one's health on physical and mental well-being.
Let’s Connect!
Follow Yolanda Stevens
- Instagram:https://www.instagram.com/fame1908/
- Etsy Shop: https://www.etsy.com/shop/blkbutterflydesigns/
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Listen to Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktr.ee: https://linktr.ee/confident_speaking_skills
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30 MINUTES FREE Seasonal Sisters discovery call with Janice:
https://calendly.com/therealjanicesaunders
Welcome to another incredible episode of our podcast, where we are joined by Khadija Diggs, an extraordinary triathlete, mother, and career woman. Khadija shares her journey of balancing her training, household responsibilities, and successful career.
In this podcast episode, Khadija shares her secret to maintaining a healthy and balanced lifestyle and how she juggles training, household chores, and a job. She also shares how Khadija has changed her traditional diet to meet her new nutritional needs and tips for maintaining good health. Additionally, Khadija speaks about her organization, Diversity Infusion Syndicate, and its mission and goals.
Tune in and enjoy this inspiring conversation as she shares her personal story of success.
During this episode, you will learn:
[01:40] All you need to know about Khadija Diggs
[02:34] How Khadija got into the triathlon
[04:47] Juggling between managing training, household chores, and job
[08:28] Greatest thing got from triathlon
[12:02] Why Khadija prioritizes health
[14:23] What Khadija refers to as “her fuel”
[16:23] Trying to break the cycle of unhealthy eating
[19:10] How Khadija has changed her traditional diet to meet her new nutritional diet
[20:43] All you need to know about Khadija’s organization (Diversity Infusion Syndicate)
[23:43] The mindful moment segment
[24:42] Khadija’s tips for maintaining a good health
[27:02] The recipe for success
[28:56] Connect with Khadija
[30:43] Khadijas’s favorite events
[33:40] Final words of wisdom
Don’t forget to Subscribe, Rate, Review, Like, and Share!
Let’s Connect
Connect with Khadija on;
- Website: https://www.khadijahtriathlete.com/
- Instagram: https://www.instagram.com/khadijahtriathlete/
- Facebook: https://www.facebook.com/trigammalete or
- Join the DISK program at: https://www.khadijahtriathlete.com/diversity-infusion-syndicate
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Listen to Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktr.ee: https://linktr.ee/confident_speaking_skills
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Extra resources
Exposed Vegan: https://www.exposedvegan.com/
Mentioned books
- Platonic: https://www.amazon.com/Platonic-Science-Attachment-Make-Keep-Friends-ebook/dp/B09PZV66TJ
Unleash the healthy woman within you by Scheduling a 30 MINUTES FREE Seasonal Sisters discovery call with Janice: https://calendly.com/therealjanicesaunders
Welcome to another incredible episode of the Seasonal Sisters podcast with Janice Saunders. Today, Rhoda Super joins us on the show to share her diabetes diagnosis in 2015 and her journey in prioritizing health. Rhoda is a wife, mother, career woman & entrepreneur.
She delves into what helped her switch to healthy living besides losing her mum to cancer at a young age, establishing new healthy rituals & the underestimated power of stretches. Moreover, Rhoda explains overcoming unhealthy eating habits, embracing food combinations (protein & vegetables), and her exercise routine.
Ultimately, we discuss our mindful moment fact on why African-American women have the highest number of obesity, tips on weight reduction & a little recipe for success!
Tune In!
During this episode, you will learn about;[01:10] Introducing today’s guest, “Rhoda Super.”
[01:45] About Rhoda & her journey prioritizing health
[04:14] What helped Rhoda flip the switch & make a change besides her Mom’s death
[06:54] New healthy rituals Rhoda started with
[08:32] Stretching fun facts
[09:16] How she worked on having a positive conversation with herself
[10:42] How Rhoda feels now that she is 30 pounds lighter
[15:01] Her food weaknesses and finding the best food combination
[21:03] Rhoda’s exercise routine when she got started
[24:12] Our mindful moment fact
[24:58] Tips on reducing weight among African-American women
[28:15] Rhoda’s favorite food to cook in a not-so-traditional way
[33:30] How to connect with Rhoda Super & her business
Don’t forget to Subscribe, Rate, Review, Like, and Share!
Let’s Connect!
Follow Rhoda Super
- Instagram: https://www.instagram.com/mrssupe/
- Facebook: https://www.facebook.com/rhoda.super
- Email: mrssupe@gmail.com
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Listen to Seasonal Sisters Podcast on;
- Podcast Website: https://seasonal-sisters-podcast.simplecast.com/
Follow Janice Saunders on;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktr.ee: https://linktr.ee/confident_speaking_skills
Sign-Up for the Seasonal Healthy Habits Collective;
- https://www.yourseasonalsister.com/services
Unleash the healthy woman within you by Scheduling a 30 MINUTES FREE Seasonal Sisters discovery call with Janice: https://calendly.com/therealjanicesaunders
Welcome to another incredible episode of the Seasonal Sisters podcast with Janice Saunders. Today we are joined by Dr. Tarcia Hubert, a professor, and entrepreneur. She talks to us about her pre-diabetes diagnosis in 2019 and getting her numbers in the right direction.
Moreover, she delves into her preparations for dealing with pre-diabetes, her favorite recipes, being intentional with workouts, and the benefits of prioritizing health. Ultimately, Tarcia expounds on tips for getting her diabetes numbers down, her favorite Pinterest recipes, her businesses, what she’s doing currently, and advice on prioritizing your wealth.
Tune in!
During this episode, you will learn about;
[01:45] About herself, how she got interested in social media ad putting her journey out there
[05:12] What’s been happening to her as a result of prioritizing health
[06:48] When she decided to take care of herself a little bit more
[10:39] Tarcia’s preparations in dealing with pre-diabetes
[14:17] Her favorite recipe & experimenting with cooking foods in different ways
[15:30] Why do your everyday eating habit have to be different, and how has she manifested that
[19:00] Being intentional with your workouts
[23:45] Benefits of prioritizing your health
[25:41] Finding a balance with her family career & bringing good health
[29:00] Mindful Moment segment on diabetes prevalence fact #1
[30:25] Tips that got her diabetes numbers going in the right direction
[33:00] Favorite Pinterest site for recipes
[35:21] How to use Pinterest Account
[36:06] About her business and what she is working on right now
[39:30] What prioritizing health means to her and the best piece of advice
Don’t forget to Follow, Rate, Review, Like, and Share!
Let’s Connect!
Follow Tarcia on;
- Instagram: https://www.instagram.com/gwoodboutique/
- Instagram: https://www.instagram.com/dr.thubert
- Website: https://greenwoodboutique.com
- Website: https://www.instagram.com/gwstudioshtx/
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Listen to Seasonal Sisters Podcast on;
- https://seasonal-sisters-podcast.simplecast.com
Follow Janice Saunders;
- Instagram: https://www.instagram.com/therealjanicesaunders/
Welcome to another incredible episode of the Seasonal Sisters podcast with Janice Saunders. Today we are joined by Tasha Stafford, a Women's Ministry Director at Fellowship Christian Centre Church, Pastor’s wife, and entrepreneur. Tasha focuses on elevating & equipping women with the newness of Christ and promoting health.
In the episode, she talks about being intentional with healthy living. She shares her journey into prioritizing health, the power of consistency, finding workouts you enjoy, and why walking is so underrated as a weight loss technique. Moreover, we delve into the mindful segment, the three bubbles of good health, and Tasha’s best takeaway from the podcast.
Tune in!
During this episode, you will learn about;
[01:25] About today’s guest, “Tasha Stafford.”
[03:50] How she got into prioritizing her health journey, and does she do anything different during the busy season?
[07:36] Being intentional with healthy living
[10:47] Consistency, commitment & finding something that you enjoy
[12:27] How temptation bundling improves people’s adherence to exercise
[15:40] What health & wellness has brought into Tasha’s Career, life in moving forward
[19:55] What’s an Ideal day like for Tasha
[23:17] Why walking is so underrated in weight loss & its benefits
[27:25] Mindful moments segment Fact #1
[28:48] Tasha’s takeaway from the podcast
[30:07] The three bubbles of health
[33:48] Tasha’s life as a first lady and entrepreneurial endeavors
[37:49] Tasha’s parting shot
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● Instagram: https://www.instagram.com/fellowshipchristianctrchurch/
● Website: https://visitf3c.org/
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We don’t have to suffer from our mothers, aunts, and grandmothers’ challenges regarding health. We can do some things differently to prioritize our health, not just because it is important but because it is a necessity. When we prioritize our health, we can live happier and healthier lives.
Health is essential for everyone, but it can be hard to prioritize because many areas in our lives need our attention. However, we can create a plan that works with our lifestyle to improve our overall health and well-being. We can also effectively prioritize our health by considering seasonal and daily routines.
Welcome to another incredible episode of the Seasonal Sisters Podcast with your host, Janice Saunders. In today’s episode, Janice is joined by Diamond Anderson, the founder of the All Things Diamond brand. Diamond shares what prompted her to prioritize her health and the benefits of working out and advises people who are giving up on health & fitness. Additionally, she shares a tip for beginners on how to start working out.
Enjoy!
During this episode, you will learn about the following;
[00:02] Introduction to the episode
[01:23] Today’s theme; We don’t have to suffer from our mothers, aunts, and grandmothers' challenges regarding health. We can do some things differently
[01:58] Know our guest; Diamond Anderson
[07:37] What prompted Diamond to prioritize her health?
[10:46] The Black Peloton Community that she works with and why it’s important to join a fitness community
[12:14] Her favorite cycling instructors on Peloton
[13:49] The benefits of working out
[14:35] The compassion tool for people struggling with diet
[15:08] #1 Recognize that you are not the only one struggling with diet
[15:26] #2 Acknowledge how it feels
[15:48] #3 Say something kind to yourself
[20:40] Diamond’s advice to those giving up on health and fitness
[23:24] Tip for beginners on how to start working out
[24:07] The mindful moment segment
[24:56] The seasonal sisters' tools for healthy living
[25:07] #1 The ladder method
[28:39] #2 Sandwiching: Do something with something that you do all the time
[30:00] The All Things Diamond brand
[34:01] How to connect with Diamond Anderson
[35:22] Diamond’s final words
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Resources Mentioned
- Book: Intuitive Eating by Evelyn Tribole & Elyse Resch
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Follow Diamond Anderson on her;
- Website: https://allthingsdiamondllc.com/
- Instagram: https://www.instagram.com/allthingsdiamondllc/
- Facebook: https://www.facebook.com/allthingsdiamondllc/
- LinkedIn: https://www.linkedin.com/company/all-things-diamond-llc/
- Linktree: https://linktr.ee/AllThingsDiamondLLC
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Follow Janice Saunders on her;
- Website: https://www.yourseasonalsister.com/
- Instagram: https://www.instagram.com/therealjanicesaunders/
- Facebook: https://www.facebook.com/therealjanicesaunders/
- Linktr.ee: https://linktr.ee/confident_speaking_skills
Unleash the healthy woman within you by Scheduling a 30 MINUTES FREE Seasonal Sisters discovery call with Janice: https://calendly.com/therealjanicesaunders
Staying on track and prioritizing our health can be challenging in a world with so many distractions. We make so many unhealthy choices every day that hinder us from reaching our life & health goals. We start way too big, fall off, and don’t continue regarding health and life goals. Nevertheless, we can be more consistently adding seasonal healthy habits to our lives.
Welcome to the Seasonal Sisters Podcast with your host Janice Saunders. Janice is a certified life coach, award-winning salesperson, and the Seasonal Healthy Habits Collective founder. Her thirty-plus-year career in the pharmaceutical industry has given her a birds-eye view into how devastating illness can be on your life and career. Desiring to be part of the solution, she started Seasonal Sisters Podcast to help professional black women who feel they could be healthier but struggle with adding healthy habits.
In each episode of this weekly podcast, you will learn how to maximize your body’s health by consistently adding seasonal healthy habits to your life. Additionally, she will interview women with inspirational stories of how they have prioritized their health to help you scan your life for areas where you can be more mindful and prepared by adding seasonal healthy habits.
There will also be a weekly segment on the podcast of seasonal sisters’ mindful moments. In this segment, a seasonal sister will share a challenge, and Janice will share how you can move forward if you encounter such a challenge. You can achieve the goals that you desire. You can use your life to make the impact you want with it, and it begins with having a healthy body.
Tune in!
During this episode, you will learn the following;
[00:03] Episode introduction and a quick bio of your host; Janice Saunders
[02:08] Source of inspiration for starting the Seasonal Sisters Podcast
[04:05] The importance of creating health goals
[05:01] What to expect from the Seasonal Sisters Podcast
[07:51] The seasonal sisters’ mindful moment, a weekly segment
[12:46] The target audience for this podcast
[13:20] Top five ways that seasonal sisters stay healthy
[15:23] How to link with Janice Saunders
Top five ways that seasonal sisters stay healthy
- Focus on eating seasonal foods
- Focus on moving
- Focus on resting
- Focus on breathing better
- Focus on having some quiet time each day
Remember to Follow, Rate, Review, Like, and Share!
Let’s Connect!
Follow Janice Saunders on her;
● Website: https://www.yourseasonalsister.com/
● Instagram: https://www.instagram.com/therealjanicesaunders/
● Facebook: https://www.facebook.com/therealjanicesaunders/
● Linktr.ee: https://linktr.ee/confident_speaking_skills
Unleash the healthy woman within you by Scheduling a 30 MINUTES FREE Seasonal Sisters discovery call with Janice: https://calendly.com/therealjanicesaunders
Welcome to the Seasonal Sisters podcast with your host, Janice Saunders, a Certified Life Coach and the founder of The Seasonal Healthy Habits Collective. What’s a Seasonal Sister, a person with whom you can share your health and life challenges, celebrate your wins, a person who inspires you to keep going, and every season encourages you to leave what hasn’t worked in the past and give yourself the magic of a fresh start. This podcast is part motivation and weekly check-in while walking with a friend. For additional content, follow me on Instagram @therealjanicesaunders and follow us in your favorite podcast app. Thanks for being here, and welcome to the magical cozy world of the Seasonal Sisters.