Black Women’s Wellness: Inspiring Mental, Physical, and Social Health – Seasonal Sister Podcast
by Janice Saunders
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Yin and Yang Wellness: Finding Balance for a Healthier Midlife | A–Z of Wellness (Letter Y)
Jun 17, 2026
Unknown duration
The Letter X: X-Ray Vision, Xbox Mindsets, and the X-Factor of Wellness
May 27, 2026
23m 40s
Weight, Wellness, and Waking Up to Healthy Habits
May 6, 2026
24m 39s
Vision, Vitality, and Healthy Habits: How to Build a Wellness Lifestyle That Lasts
Apr 22, 2026
23m 12s
Burnout Recovery for Women: The 7 Types of Rest You’re Missing with Dr. Saundra Dalton-Smith
Apr 8, 2026
44m 33s
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| Date | Episode | Topics | Guests | Brands | Places | Keywords | Sponsor | Length | |
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| 6/17/26 |  Yin and Yang Wellness: Finding Balance for a Healthier Midlife | A–Z of Wellness (Letter Y) | 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 | — | ||||||
| 5/27/26 |  The Letter X: X-Ray Vision, Xbox Mindsets, and the X-Factor of Wellness✨ | wellnesshealthy habits+3 | — | — | — | X-ray visionXbox mindsets+5 | — | 23m 40s | |
| 5/6/26 |  Weight, Wellness, and Waking Up to Healthy Habits✨ | weightwellness+4 | — | — | — | weightwellness+5 | — | 24m 39s | |
| 4/22/26 |  Vision, Vitality, and Healthy Habits: How to Build a Wellness Lifestyle That Lasts✨ | wellnesshealthy habits+4 | — | — | — | wellness lifestylehealthy habits+5 | — | 23m 12s | |
| 4/8/26 |  Burnout Recovery for Women: The 7 Types of Rest You’re Missing with Dr. Saundra Dalton-Smith✨ | burnout recoverytypes of rest+3 | Dr. Saundra Dalton-Smith | — | — | burnoutrest+5 | — | 44m 33s | |
| 3/18/26 |  Yoga, Nutrition & Natural Healing with Monife' Marshall✨ | yoganutrition+5 | Monife' Marshall | Yoga by Monife | — | wellnessyoga+5 | — | 59m 37s | |
| 3/4/26 |  Letter U — Unite & Uplevel Your Health in Midlife✨ | midlife healthstress management+3 | — | — | — | midlifehealth+6 | — | 24m 43s | |
| 2/18/26 |  Letter T — Transforming Your Health Through Tiny, Intentional Habits✨ | health transformationintentional habits+3 | — | — | — | wellnesstransformation+3 | — | 16m 53s | |
| 2/4/26 |  The Letter S — Sustainable Health Security: Spicing Up Your Midlife Wellness Recipe✨ | Sustainable Health SecurityMidlife Wellness+4 | — | — | — | Sustainable Health SecurityMidlife Wellness+5 | — | 24m 05s | |
| 1/21/26 |  The Letter R: Reclaim, Restore, and Rise - A Midlife Wellness Reset✨ | midlife wellnesshealth+4 | — | — | — | midlifewellness+5 | — | 21m 51s | |
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| 1/7/26 |  Wellness Reset for Black Women in Midlife: Q Is for Quiet, Quality, Quest & Creating a Healthy Life✨ | wellnessmidlife+3 | — | — | — | wellnessmidlife+3 | — | 27m 14s | |
| 12/17/25 |  Peaceful Wellness Practices for Black Women in Midlife | Reclaiming Your Power with the Letter P✨ | wellnessmidlife+3 | — | — | — | peacewellness practices+3 | — | 19m 52s | |
| 12/10/25 |  Qigong, Healing, and Nervous System Restoration with Kathryn Davis | In this deeply restorative episode of the Seasonal Sisters Podcast, Janice welcomes master healer Kathryn Davis, a Qigong teacher, meditation facilitator, Reiki practitioner, and creator of the Kung Li Sheng Healing System. Together, they explore holistic practices that nourish the mind, body, and soul—especially as we enter the winter season.Kathy shares powerful insights on Qigong, energy flow, healing modalities, neuro-emotional release, and how breathwork, movement, and mindfulness can reset the nervous system. You’ll also learn how cultural healing traditions from around the world can support Black women on their wellness journey.This episode is filled with soul-grounding gems, practical tools, and a beautiful reminder that healing is both ancient and accessible. ⏱️ Episode Timestamps00:00 Introduction to the Winter Wellness Reset02:47 Welcome to the Seasonal Sisters Podcast03:15 Holistic Healing and Mind-Body Relaxation03:56 Interview with Kathy Davis: Journey to Healing07:12 Kathy's Personal Story and Healing Modalities11:09 The Power of Qigong and Eastern Medicine20:35 Practical Tips for Incorporating Qigong29:23 Creating a Recipe for Healthy Living35:50 Upcoming Events and Programs38:19 Final Thoughts and Encouragement 🌟 What You’ll Learn in This EpisodeHow Qigong helps release stuck emotional and physical energyThe connection between childhood caregiving, trauma, and healing pathsHow cultural healing practices (Chinese, Cherokee, Japanese, West African) share universal truthsWhy energy stagnation affects the body—and how to release itBreathwork techniques to calm the nervous systemHow walking meditation enhances focus, creativity, and brain healthWhy “intention over perfection” is key in beginning any healing practiceHow to create daily bookends for wellness and self-nourishmentWays to return to a natural state of presence and embodied ease 📣 Call to ActionIf today’s episode inspired you, share it with a sister, friend, or coworker who needs healing energy and support on her wellness journey.✨ Join the Winter Wellness Reset – December 16–22 Define your healthy habits with compassionate guidance from Janice.✨ Follow, Subscribe & Stay ConnectedNever miss an episode that nourishes your mind, body, and spirit. Resources & Mentions;Connect with the Guest; Kathryn Davis:Heart of Mind, Radio for the NEW Millennium, can be heard on Fridays at 11:00 AM, EST, over WBAI, 99.5 FM, https://wbai.org/Energy Healing; Qigong:https://daoqigonglife.com/Social Media Connect:https://linktr.ee/kathrynadavis Follow Janice Saunders on;Website: https://www.yourseasonalsister.com/Instagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree: https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_shareHealthy Habits Card Deck: https://www.yourseasonalsister.com/Healthy-Card-DeckDownload 7 Ways To Shine Like The Sun Listen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Sign-Up for the Seasonal Healthy Habits Collective Email List;https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697 Unleash the healthy woman within you by scheduling a 30-minute FREE Seasonal Sisters discovery call with Janice:https://calendly.com/seasonalsister/discovery-call | — | ||||||
| 11/26/25 |  Optimal Wellness: Opening Yourself to New Healthy Habits in Midlife | Optimal wellness in midlife begins with embracing new habits that nourish your mind, body, and soul. In this week’s episode of the Seasonal Sisters Podcast, Janice dives into the letter O in the A to Z Wellness Series—exploring openness, opportunity, organic habits, and the octopus-like ability to regenerate areas of wellness that have been neglected.Janice shares deeply personal stories about navigating grief, the empty nest transition, chronic health fears, and reclaiming joy through mindful routines. She offers practical guidance on building a daily “oasis” of healthy habits—from swimming and meditation to nature walks, intentional nutrition, and saying no as a wellness strategy.This is a grounding, nurturing, and empowering episode for every woman in midlife who is ready to design a wellness plan that truly supports her next season of life. Timestamps00:00 Welcome to the Seasonal Sisters Podcast01:32 The A to Z of Wellness Series Introduction03:57 Opening to Opportunities: The Letter O05:38 Personal Stories and Life Transitions08:18 Self-Care and Healthy Habits13:13 Chronic Conditions and Health Awareness20:42 Final Thoughts and Encouragement What You’ll Learn in This EpisodeWhy midlife requires new levels of intentional wellnessHow grief and transitions can become invitations for self-careWhat chronic diseases teach us about long-term wellnessWhy breathwork is foundational for aging vibrantlyHow nutrition shifts in midlife — and what to prioritizeLessons from adults in their 80s and 90s about living long and wellHow to organize your day so healthy habits become second nature Resources & MentionsHealthy Habits Card Deck: https://www.yourseasonalsister.com/Healthy-Card-DeckSeasonal Sisters Winter Reset Program: https://www.yourseasonalsister.com/winterreset Call to ActionIf this episode sparked a new idea, intention, or moment of reflection, share your health goals with someone you trust—it increases your chances of success.Need support building your wellness recipe?👉 Schedule a free Seasonal Sisters Discovery Call with JaniceBe sure to:✔️ Follow the podcast in your favorite app✔️ Share this episode with another midlife sister✔️ Connect with Janice on Instagram: @therealjanicesaundersYour healthiest season is waiting. 🌱✨ 💬 Connect with Janice Saunders:Website: yourseasonalsister.comInstagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree: https://linktr.ee/seasonal_sisters_coaching 🎧 Listen to the Seasonal Sisters Podcast:Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ 🌿 Join the Seasonal Healthy Habits Collective:Website: https://www.yourseasonalsister.com/services ☎️ Schedule a Call:Unleash the healthy woman within you by scheduling a FREE 30-minute Seasonal Sisters Discovery Call with Janice today:👉Book your call here: https://calendly.com/seasonalsister/discovery-call | — | ||||||
| 11/19/25 |  Embrace Wellness and Style with Nzingha Crusoe | Welcome back to the Seasonal Sisters podcast, where health and wellness matter! In this empowering episode, host Janice Saunders and guest Nzingha Crusoe, founder of Fifth and Lennox Studios, delve into integrating mindful wellness practices with culturally inspired style. They discuss the importance of preparation, gratitude, and self-expression. Nzingha shares her personal journey of linking health and style, influenced by her stylish heritage and sports background. Together, they emphasize the importance of balance, intuitive eating, mental health, and loving oneself. Tune in for actionable tips on embracing your unique style and making meaningful wellness choices. If you're ready to align your outer style with inner wellness, this episode is for you! Let today mark a turning point in your journey toward a vibrant, healthy life with style. Episode Timestamps;00:00 Introduction to the Seasonal Sisters Podcast01:44 Empowering Through Style and Wellness02:13 Meet Our Guest: Nzingha Crusoe05:33 Nzingha's Journey: Linking Health and Style05:48 The Role of Family in Wellness13:55 Balancing Wellness and Lifestyle16:45 Mindful Eating and Intuitive Living23:22 Holistic Wellness: Mental, Physical, and Social Health24:22 Defining Wellness Holistically24:46 Mindful Moment Segment Introduction25:09 The Impact of Appearance on Mental Health26:30 Tips for Overcoming Imposter Syndrome27:21 The Power of Planning and Preparation27:50 Embracing Personal Style and Confidence34:57 The Importance of Color in Style35:46 Recipe for Healthy Living41:32 Inner Work and Self-Acceptance42:53 Finishing the Year Strong in Business45:41 Encouragement and Self-Love What You'll Learn in this EpisodeWhat “nourishment” looks like emotionally, physically, and spirituallyHow style acts as a wellness tool and form of self-expressionHow to reconnect with your intuition when making health choicesWays to build confidence through everyday wardrobe habitsWhy nourishment is more than food — it’s rest, energy, boundaries, and beautyHow to feel more aligned, present, and fully yourselfWhy self-love changes how you show upTips for creating a weekly plan that supports wellness and joy Call to Action✨ Share your health goals with someone to increase your success. Resources & Mentions;Guest:Fifth & Lennox Studios – Wardrobe Consulting & Style Serviceshttps://www.fifthandlenoxstudios.com/Follow Nzingha CrusoeInstagram: https://www.instagram.com/fifthandlenoxstudios/ Follow Janice Saunders on;Website: https://www.yourseasonalsister.com/Instagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree: https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share Listen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Sign-Up for the Seasonal Healthy Habits Collective Email List;https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697 Unleash the healthy woman within you by scheduling a 30-minute FREE Seasonal Sisters discovery call with Janice:https://calendly.com/seasonalsister/discovery-call | — | ||||||
| 11/12/25 |  Nourishing Your Way to a Nice Life — The Letter N in Wellness | Join Janice Saunders, host of the Seasonal Sisters Podcast, as she explores how to naturally nourish your way to a vibrant, healthy life using ingredients tied to the letter N — neuroplasticity, nature, no-tech time, nutrition, and nurturing self-care.In this inspiring episode, Janice shares how meditation, walking, and mindful nutrition can transform your brain and body. Learn how saying “no” can be a radical act of wellness, and why walking in nature, colorful meals, and mindful pauses are essential ingredients in your recipe for a balanced, joyful life.🕓 Timestamps00:00 Welcome to the Seasonal Sisters Podcast02:51 The Challenge of Balancing Health and Life06:27 Embracing Neuroplasticity for Wellness08:57 The Power of Walking Meditation15:43 The Importance of Saying No19:06 Nutrition and Seasonal Eating22:40 Mindful Eating and Healthy Habits23:33 Conclusion and Call to Action 🌿 What You’ll Learn in This EpisodeHow neuroplasticity supports your wellness journeyThe benefits of walking meditation for mental clarityWays to incorporate no-tech time into your daily routineHow to say “no” as a wellness strategy for balance and peaceWhy seasonal nutrition helps you thrive at every stage of lifePractical tips for mindful eating and colorful mealsHow compassion and connection are core ingredients to lasting wellness 📚 Resources and MentionsEpisode 57: Interview - How to Help Your Doctor Help You: Proactive Health Strategies with Bonita Coe, MD, MBA10% Happier Podcast — Hosted by Dan HarrisWalking Meditation — Kathy Davis, Qigong InstructorHealthy Habits Card Deck: https://www.yourseasonalsister.com/Healthy-Card-Deck 💬 Connect with Janice Saunders:Website: yourseasonalsister.comInstagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree: https://linktr.ee/seasonal_sisters_coaching 🎧 Listen to the Seasonal Sisters Podcast:Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ 🌿 Join the Seasonal Healthy Habits Collective:Website: https://www.yourseasonalsister.com/services ☎️ Call to Action:Unleash the healthy woman within you by scheduling a FREE 30-minute Seasonal Sisters Discovery Call with Janice today:👉Book your call here: https://calendly.com/seasonalsister/discovery-call | — | ||||||
| 11/5/25 |  7 Essential Tips for a Joyful and Healthy Holiday Season with Janice Saunders | In this festive episode of the Seasonal Sisters Podcast, host Janice Saunders shares seven essential strategies for maintaining your physical, mental, and social wellness during the holiday season. From quick and healthy recipe ideas to gratitude practices that nourish the soul, Janice helps you navigate the busy months with ease and joy. ✨ Stay mindful, stay merry, and embrace this season with intention and wellness. ⏰ Timestamps:00:00 Introduction to the Holiday Season01:59 Welcome to the Seasonal Sisters Podcast04:26 The Importance of Social Connections05:36 Seven Essential Tips for a Joyous Holiday05:42 Tip 1: Simplify Your Recipes06:38 Tip 2: Start Your Day with Warm Water and Lemon07:22 Tip 3: Write Down Your Holiday Expectations08:28 Tip 4: Plan a Daily Walk09:47 Tip 5: Lead with Love11:37 Tip 6: Manage Social Expectations13:54 Tip 7: Practice Gratitude16:04 Conclusion and Final Thoughts 🌟 What You’ll Learn in This Episode:How to stay healthy and stress-free during the holidaysMindful eating and movement tips for busy schedulesThe power of gratitude and connection in wellnessSimple ways to maintain energy and joy throughout the seasonHow to access Janice’s Black Friday offer for hassle-free, healthy recipes🛠️ Resources & Mentions:Healthy Card Deck: https://www.yourseasonalsister.com/Healthy-Card-Deck 💬 Connect with Janice Saunders:Website: yourseasonalsister.comInstagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree: https://linktr.ee/seasonal_sisters_coaching 🎧 Listen to the Seasonal Sisters Podcast:Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ 🌿 Join the Seasonal Healthy Habits Collective:Website: https://www.yourseasonalsister.com/services ☎️ Call to Action:Unleash the healthy woman within you by scheduling a FREE 30-minute Seasonal Sisters Discovery Call with Janice today:👉Book your call here: https://calendly.com/seasonalsister/discovery-call | — | ||||||
| 10/29/25 |  Mindful Movement & Healing: Yoga, Self-Care, and the Power of Connection with Monife' Marshall | Wellness begins with listening to your body, and in this inspiring episode, host Janice Saunders welcomes Monife' Marshall, founder of Yoga by Monife' and certified nutritional wellness coach. Monife' shares her powerful healing journey—from chronic pain after a near-fatal car accident to discovering yoga as a path toward physical and emotional freedom. Together, they explore the connection between body and mind, the importance of breathwork, the healing power of touch, and practical ways to honor your body through self-awareness, posture, and daily mindfulness.This conversation reminds us that healing doesn’t have to be complicated—it’s about slowing down, tuning in, and creating space for wellness in every season of life.⏱ Timestamps:00:00 Introduction and Welcome02:29 Meet Monife' Marshall: A Journey to Wellness04:37 The Life-Changing Power of Yoga11:03 Mind-Body Connection and Healing24:06 Practical Tips for Managing Pain32:48 Embracing Yoga with Modifications33:23 Recognizing and Addressing Pain33:55 The Importance of Nutrition and Hydration38:04 Personalized Eating Habits40:17 Balancing Your Plate48:31 Exploring Healthy Alternatives50:09 The Role of Sleep in Wellness51:20 Finding Love and Wellness Later in Life55:27 Words of Encouragement and Gratitude 💡 What You’ll Learn in This Episode:How yoga can relieve chronic pain and strengthen the mind-body connectionThe importance of posture, breathwork, and self-awareness in daily healthHow to listen to your body and practice mindfulness through movementSimple tips for hydration, balanced eating, and reducing processed foodsThe role of positive self-talk and gratitude in lasting wellness 🔗 Resources & Mentions:Yoga by Monifa: www.yogabymonife.comYUKA App: Scan food labels for nutritional quality and safer alternativesMudra Deck Recommendation: Learn hand mudras for meditation and healingSeasonal Sisters Wellness Manifestation Toolkit – Janice’s coaching course for holistic self-care 📣 Call to Action:If this episode inspired you, share it with a friend who could use a reminder to slow down and breathe. Join the Seasonal Sisters community for upcoming wellness challenges and mindful moments.👉 Don’t forget to subscribe, rate, and review the Seasonal Sisters Podcast wherever you listen! Follow Monife' Marshall on;Instagram: https://www.instagram.com/yogabymonife/?hl=enWebsite: http://www.yogabymonife.com/LinkedIn: https://www.linkedin.com/in/monife-marshall-14062578/Follow Janice Saunders on;Website: https://www.yourseasonalsister.com/Instagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree: https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share Listen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Sign-Up for the Seasonal Healthy Habits Collective Email List;https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697 Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:https://calendly.com/seasonalsister/discovery-call | — | ||||||
| 10/22/25 |  M is for Motivation, Moderation & Mindful Living | In this inspiring episode of the A to Z of Wellness Series, host Janice Saunders explores the letter M, highlighting the essential role of motivation, moderation, mindfulness, and maximum effort in living a long, healthy, and vibrant life.Janice shares a personal story from her early career in pharmaceutical sales, revealing what she learned about health disparities, behavior change, and the importance of sustainable wellness habits. She encourages listeners to rethink their approach to diet, movement, and media consumption while embracing mindful moderation and cultural joy in everyday living.This episode offers a compassionate yet practical approach to maintaining wellness — proving that health is a lifelong journey, not a quick fix. Episode Timestamps;00:00 Welcome to the Seasonal Sisters Podcast01:32 The A to Z of Wellness Series Introduction01:53 Challenges and Concerns of Modern Motherhood03:11 Finding Motivation for a Healthy Lifestyle05:29 The Role of Health Technology07:46 Personal Story: A Journey in Healthcare13:13 The Importance of Moderation15:34 Mindful Eating and Physical Health17:04 Practical Tips for a Healthier Life19:50 Conclusion and Call to Action 💡 What You’ll Learn in This Episode:How to find and sustain motivation for long-term wellnessWhy moderation is the secret to sustainable health habitsPractical ways to practice mindful eating and movementThe connection between financial, emotional, and physical healthWhy wellness is an action verb — and how to start today 📚 Resources and Mentions:How to Change: The Science of Getting from Where You Are to Where You Want to Be by Dr. Katy MilkmanThe Intuitive Eating Workbook by Evelyn Tribole & Elyse ReschFree download: “7 Ways to Shine Like the Sun for Wellness Tools” 🎧 Call to Action:💬 Share this episode with a sister-friend who needs motivation to take the next step in her wellness journey.📥 Download the free “7 Ways to Shine Like the Sun” guide to start building healthy habits that last.☎️ Schedule a call with Janice to create a personalized strategy for sustainable living. Follow Janice Saunders on;Website: https://www.yourseasonalsister.com/Instagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree: https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share Listen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Sign-Up for the Seasonal Healthy Habits Collective Email List;https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697 Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:https://calendly.com/seasonalsister/discovery-call | — | ||||||
| 10/15/25 |  L is for Longevity, Laughter & Letting Go: The Power of Living Fully and Listening to Your Body | In this episode of the A to Z of Wellness Series on the Seasonal Sister podcast, host Janice Saunders explores the letter L—diving deep into loneliness, limiting beliefs, listening to your body, and learning to live fully. She discusses the growing epidemic of loneliness and the impact it has on women’s physical and emotional health.Janice shares her personal journey of overcoming rejection and limiting beliefs and provides three transformative tools — Mindful Meditation, the RAIN Self-Compassion Method, and Opposite Journaling — to help you expand your emotional capacity and reconnect with yourself and others.You’ll also discover the importance of laughter, longevity, and listening to your body’s cues as essential ingredients in your personal recipe for wellness. 🕒 Timestamps:00:00 Welcome to the Seasonal Sisters Podcast01:30 The A to Z of Wellness Series Introduction05:12 Understanding Loneliness and Its Impact10:12 Overcoming Limiting Beliefs13:30 Tools for Wellness and Self-Compassion17:02 Final Thoughts and Encouragement 💡 What You’ll Learn in This Episode:The truth about loneliness and how it impacts your mind and bodyHow to identify and release limiting beliefs that hold you backThree science-backed tools to increase self-compassion and self-awarenessWays to strengthen meaningful connections and overcome isolationHow listening to your body leads to better health and longevity 📚 Resources and Mentions:Together: The Healing Power of Human Connection in a Sometimes Lonely World by Dr. Vivek MurthyLoving-Kindness Meditation and RAIN Self-Compassion Practice👉 Download her free resource “7 Ways to Shine Like the Sun.” 🎧 Call to Action:💬 Share this episode with a sister-friend who needs a reminder that it’s never too late to reconnect, rediscover, and release what no longer serves her.💻 Download your free “7 Ways to Shine Like the Sun” wellness guide and start your journey toward a vibrant, connected life today!☎️ Schedule a coaching call with Janice to build confidence in your wellness habits. Follow Janice Saunders on;Website: https://www.yourseasonalsister.com/Instagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree: https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share Listen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Sign-Up for the Seasonal Healthy Habits Collective Email List;https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697 Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:https://calendly.com/seasonalsister/discovery-call | — | ||||||
| 10/8/25 |  Body Astrology of the Fall Season: Lower Back, Sacral Health & Finding Balance | In this fall-inspired rewind of the Seasonal Sisters Podcast, host Janice Saunders explores how the autumn zodiac signs—Libra, Scorpio, and Sagittarius—connect to different regions of the body and our overall wellness. She shares insights on balance, advocacy, transformation, and strength, encouraging women to tune into their bodies and take intentional steps toward health and healing.From lower back support (Libra) to sacral health and fibroid awareness (Scorpio) to hip and thigh strength (Sagittarius), this episode blends body astrology, holistic health, and self-care into a mindful journey of seasonal transformation. ⏱️ Timestamps:00:00 Introduction and Special Rewind Announcement01:32 Welcome to the Fall Season02:37 Libra: Balancing Your Life and Health05:33 Scorpio: Understanding the Sacral Region09:48 Sagittarius: Embracing Action and Dreams12:45 Mindful Health Practices and Community Support15:04 Conclusion and Healthy Habits Card 🌟 What You’ll Learn in This Episode:How the Libra zodiac teaches balance in body and lifeThe connection between Scorpio and reproductive wellnessWhy fibroid awareness and self-advocacy matter for Black womenHow Sagittarius energy encourages strength and confidencePractical wellness tips to support your lower back, sacral region, and hips 🧘🏾♀️ Resources & Mentions:Mayo Clinic article on fibroid statistics among Black womenSeasonal Sisters Healthy Habits Card Deck – for daily wellness inspirationHealthy Habits Collective Community – for weekly life and wellness coaching 💬 Call to Action:Take time this week to connect with your body. Notice how your lower back, sacral center, and hips feel—then stretch, strengthen, or rest as needed. ✨ Join the Healthy Habits Collective or grab your Healthy Habits Card Deck to deepen your wellness journey. If you loved this episode, rate, review, and share it with a friend who could use some fall balance and renewal. Additional Resources;Healthy Card Deck: https://www.yourseasonalsister.com/Healthy-Card-DeckListen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Follow Janice Saunders on;Website: https://www.yourseasonalsister.com/Instagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree: https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share Sign-Up for the Seasonal Healthy Habits Collective;https://www.yourseasonalsister.com/services Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:https://calendly.com/seasonalsister/discovery-call | — | ||||||
| 10/1/25 |  K is for Kicking Up Your Healthy Habits: Keto, Kindness & Kinesiology | In this powerful episode of the A to Z of Wellness series, host Janice Saunders takes us through the letter K, reminding us that the keys to wellness don’t have to be complicated. From kinesiology and protecting your mobility to ditching restrictive diets like keto, embracing kindness, karma, Kundalini, and kombucha, this episode is packed with practical strategies you can start using today.Janice keeps it real with her personal story of recovering from a swimming injury, why mindful nutrition matters more than fad diets, and how small acts of kindness ripple into lasting wellness. Whether you’re curious about movement, looking for healthy meal prep hacks, or ready to try new breathing practices, this episode will inspire you to kick your healthy habits up a notch. ⏱️ Episode Timestamps00:00 Welcome to the Seasonal Sisters Podcast01:20 Introduction to the A to Z of Wellness Series03:12 The Importance of Health and Wellness06:20 Understanding Kinesiology and Movement10:51 The Keto Diet and Mindful Nutrition15:03 Kindness, Karma, and Kundalini Yoga23:37 Conclusion and Final Thoughts 🌿 What You’ll Learn in This EpisodeWhy kinesiology (the study of movement) is key to lifelong mobility.The truth about the keto diet and why mindful nutrition is a better long-term choice.How kindness and karma can transform your health journey.The Role of Kundalini Breathing Techniques in Managing Stress and Energy.Creative ways to keep meal prep simple and colorful.Why Consistency with Small Actions Is the Secret to Sustainable Wellness. 📚 Resources & MentionsCDC on Mobility Impairment – Centers for Disease Control and PreventionKundalini Breathing Practices – Breath of Fire, Alternate Nostril Breathing, Long Deep BreathingNutrition Inspiration – Incorporating foods like kale, kiwi, kohlrabi, and kimchi 📌 Call to Action✨ It’s time to kick your healthy habits up a notch!Share this episode with a sister friend who needs encouragement.Experiment with one new “K ingredient” this week—maybe kale, kindness, or Kundalini breathing.Phone a friend and plan a meal together—it’s a healthy habit and accountability tool!Connect with Janice for support in building culturally inspired healthy habits that fit your lifestyle.Until next time, Seasonal Sisters—remember: self-care is not selfish, it’s essential. 💛 Follow Janice Saunders on;Website: https://www.yourseasonalsister.com/Instagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree: https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share Listen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Sign-Up for the Seasonal Healthy Habits Collective Email List;https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697 Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:https://calendly.com/seasonalsister/discovery-call | — | ||||||
| 9/24/25 |  Self-Care and Skin Health with Shawna Elizabeth | Welcome back to the Seasonal Sisters Podcast! In this empowering episode, host Janice Saunders sits down with Shawna Elizabeth, a licensed esthetician, educator, and makeup artist known as the “Face Architect.” Together, they explore the connection between skin health, overall wellness, and the power of self-care.From embracing hydration and intentional movement to the discipline of daily skin rituals, Shawna shares her personal journey from makeup artistry to holistic skin care. She also opens up about how self-love, discipline, and wellness habits shape not only our appearance but also our confidence and vitality.This episode is packed with practical tips—from hydration hacks and mindful skincare to the importance of diet, discipline, and SPF. Shawna also introduces her upcoming Love Me More Subscription Box launching in Fall 2025, designed to bring curated self-care straight to your doorstep.If you’re ready to glow from the inside out, this conversation will inspire you to embrace healthy habits and prioritize yourself in every season.⏱️ Episode Timestamps00:00 Introduction and Welcome01:53 Today's Topic: Indulgent Self-Care02:42 Meet Shawna Elizabeth: The Face Architect04:37 Shawna's Journey: From Makeup to Skincare09:24 The Importance of Hydration12:31 Exercise and Health Routines20:08 The Mindful Moment: Tips for Healthy Skin23:59 The Hidden Impact of Smoking on Skin25:01 The Importance of SPF in Skincare26:40 Adding Colors to Your Diet for Better Skin29:59 The Power of Self-Love and Planning34:14 Debunking Health Myths: Size vs. Health38:17 Introducing the Love Me More Subscription Box40:23 Final Words of Encouragement 🌿 What You’ll Learn in This EpisodeHow skin health reflects overall wellness and why hydration matters.The importance of SPF, rest, and quitting smoking for healthy skin.Why discipline and self-love are the foundation of wellness.How to create a personalized recipe for healthy living.The truth about body size vs. true health indicators.Sneak peek at Shawna’s upcoming Love Me More Subscription Box. 📚 Resources & MentionsLove Me More Subscription Box – Launching Fall 2025 - https://www.instagram.com/mylovememorebox/Dr. Uma Naidoo – Nutritional Psychiatrist & AuthorEvelyn Tribole – Co-Author of Intuitive Eating 📌 Call to Action✨ Ready to start loving yourself more?Follow Shawna Elizabeth for skin care and self-care insights.Join the waitlist for the Love Me More Subscription Box launching Fall 2025.Share your wellness goals with a sister friend—accountability fuels success!Connect with Janice Saunders to discover how to add culturally inspired healthy habits into your life.Until next time, Seasonal Sisters—phone a sister friend. It is a healthy habit. 💛 Follow Shawna Elizabeth on;Instagram: https://www.instagram.com/shawnaelizabethenterprise/Website: https://www.shawnaelizabeth.com/Follow Janice Saunders on;Website: https://www.yourseasonalsister.com/Instagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree: https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share Listen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Sign-Up for the Seasonal Healthy Habits Collective Email List;https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697 Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:https://calendly.com/seasonalsister/discovery-call | — | ||||||
| 9/17/25 |  J is for Journaling, Juicing, Jamming, and Junk-Free Living for a Healthier You | In this episode of the Seasonal Sisters Podcast, host Janice Saunders takes us through the letter J in the A to Z of Wellness series. From the joy of jamming to your favorite songs, to the nourishing benefits of juicing, the power of journaling, and the freedom of clearing junk from your life—this episode is packed with inspiration to help you live intentionally and prioritize your health.Janice also shares personal stories, practical tips, and wellness challenges that remind us it’s never too late to reset, release old habits, and embrace joyful, healthy living. ⏱️ Episode Timestamps00:00 Introduction to the Fall into Wellness Challenge02:04 Welcome to the Seasonal Sisters Podcast04:05 The A to Z of Wellness Series: Letter J06:40 Jamming: The Joy of Movement11:42 Juicing: A Lifestyle Choice14:11 Journaling: A Path to Self-Discovery18:35 Eliminating Junk: A Holistic Approach28:30 Conclusion and Encouragement 🌟 What You’ll Learn in This EpisodeWhy jamming to music boosts mood, reduces stress, and fosters connectionHow juicing with fresh fruits and vegetables can support seasonal wellnessThe power of journaling as a tool for self-reflection, vision-building, and gratitudePractical ways to reduce junk—from food and clutter to conversations and entertainmentHow small, intentional habits can transform your recipe for healthy living 📌 Resources and MentionsFall Into Wellness 5-Day Challenge (Sept 18–22, 2025) → Register HereBook Mention: Outlive by Dr. Peter Attia (Centenarian Decathlon reference)Principles of Feng Shui for reducing clutter and boosting creativitySeasonal Sisters 40 Days of Giving Challenge – an intentional decluttering practice ✅ Call to ActionSis, it’s time to jump off the jet ski of your busy life and start small with one new healthy habit this season. Whether it’s jamming to your favorite playlist, juicing with fresh produce, journaling your dreams, or clearing out junk—every intentional step matters.👉 Share this episode with a friend who needs inspiration.👉 Schedule a call with Janice to define your next healthy habit (link in show notes).👉 Join the Fall Into Wellness Challenge and commit to your wellness journey today!Until next time, phone a friend—it’s a healthy habit. Follow Janice Saunders on;Website: https://www.yourseasonalsister.com/Instagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree: https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share Listen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Sign-Up for the Seasonal Healthy Habits Collective Email List;https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697 Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:https://calendly.com/seasonalsister/discovery-call | — | ||||||
| 9/10/25 |  Acupuncture and Ancestral Wellness: A Conversation with Shareen Wilson on Healing, Intention, and Healthy Living | Welcome back to the Seasonal Sisters Podcast, where being mindful of your health is not optional and preparation is queen. In this episode, host Janice Saunders welcomes Shareen Wilson, Licensed Acupuncturist and Co-Founder of ACU Vibes, for a powerful discussion on wellness, parenting, and the intentional choices that create lasting health.Shareen shares her journey into acupuncture, inspired by personal loss, and how she now uses her expertise to help women, families, and communities thrive. From mindful parenting and sleep hygiene to grounding practices and random acts of kindness, this conversation is packed with both inspiration and practical steps.Together, Janice and Shareen explore the idea of building a “recipe for healthy living” — filled with small, consistent actions that lead to long-term wellness. Whether you’re a mother balancing family and health, or someone looking for intentional ways to elevate your habits, this episode will encourage you to start small, be consistent, and embrace the healing wisdom of culturally inspired practices. ⏱️ Timestamps00:00 Introduction to the Fall into Wellness Challenge02:03 Welcome to the Seasonal Sisters Podcast03:31 Guest Introduction: Shareen Wilson06:07 Shareen's Journey to Acupuncture12:34 Incorporating Healthy Habits16:28 The Importance of Modeling Healthy Behavior25:31 Tips for Self-Care and Mindfulness29:36 The Importance of a Bedtime Routine30:06 Sleep Hygiene Tips for Women31:40 Grounding and Nature's Benefits33:27 Intentional Living and Self-Care37:02 Healthy Habits and Consistency44:41 Parenting and Health Advocacy51:09 Final Thoughts and Encouragement 🌟 What You’ll Learn in This Episode:How acupuncture can help restore balance and wellnessThe link between healthy lifestyle choices and long-term vitalityWhy sleep hygiene is critical for healing and energySimple ways to ground yourself and reduce stress naturallyHow mindful parenting benefits both you and your childrenThe power of consistency and intentional self-care practicesWhy annual physicals should always be a non-negotiable for women 📌 Resources & Mentions:Learn more about acupuncture practices and benefits: National Certification Commission for Acupuncture and Oriental MedicineFall into Wellness - 5 Day Challenge with the Seasonal Sister Collective - Learn more and sign up here 💡 Call to Action:If today’s episode inspired you, share your health goals with someone you trust—because accountability increases success. 💛👉 Subscribe to the Seasonal Sisters Podcast to keep up with the A to Z of Wellness series.👉 Download her free resource “7 Ways to Shine Like the Sun.”👉 Share this episode with a sister, aunt, or friend who’s ready to build healthier habits👉 Connect with Janice and the Seasonal Sisters community for coaching, programs, and more wellness resources. Follow Shareen Wilson on;Instagram: https://www.instagram.com/acuvibes.nyc/Facebook: https://www.facebook.com/AcuVibesWebsite: Acuvibesnyc.comFollow Janice Saunders on;Website: https://www.yourseasonalsister.com/Instagram: https://www.instagram.com/therealjanicesaunders/Facebook: https://www.facebook.com/therealjanicesaunders/Linktree: https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share Listen to the Seasonal Sisters Podcast on;Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Sign-Up for the Seasonal Healthy Habits Collective Email List;https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697 Unleash the healthy woman within you by Scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice:https://calendly.com/seasonalsister/discovery-call | — | ||||||
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