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PODCAST

Black Women’s Wellness: Inspiring Mental, Physical, and Social Health – Seasonal Sister Podcast

Janice Saunders

Seasonal Sisters is the go-to podcast for professional women of color balancing ambitious life goals with prioritizing their health. This show explores mental, physical, and social wellness through actionable tips on seasonal eating, mindfulness, and habit-building. Boost your confidence, improve your energy, and align your health with your purpose—all while embracing the vibrant social life you deserve. Whether you seek strategies, inspiration, or a supportive community, each episode empowers your

health & fitness nutrition

All Episodes

00:18:45

C is for Consistency: Finding Calm, Clarity &...

Black Women’s Wellness: Inspiring Mental, Physical,... ·

2025/04/23

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

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00:10:12

B is for Begin: Get Started in Creating Healthy Habits

Black Women’s Wellness: Inspiring Mental, Physical,... ·

2025/04/09

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

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00:10:38

A is for Aim High: Holding Yourself Accountable for...

Black Women’s Wellness: Inspiring Mental, Physical,... ·

2025/03/26

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

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00:27:33

7 Secrets to Consistent Healthy Habits: Making...

Black Women’s Wellness: Inspiring Mental, Physical,... ·

2025/03/12

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

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00:30:50

Just Keep Swimming: Prioritizing Health, Wellness &...

Black Women’s Wellness: Inspiring Mental, Physical,... ·

2025/02/26

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

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00:42:18

Taking Control of Your Health: Diabetes, Mindful...

Black Women’s Wellness: Inspiring Mental, Physical,... ·

2025/02/12

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

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00:15:27

Body Astrology: Winter Wellness for Knees, Ankles,...

Black Women’s Wellness: Inspiring Mental, Physical,... ·

2025/01/29

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

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00:55:20

How to Help Your Doctor Help You: Proactive Health...

Black Women’s Wellness: Inspiring Mental, Physical,... ·

2025/01/15

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

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00:13:33

Mindful Habits for 2025: Unlocking Sustainable Health...

Black Women’s Wellness: Inspiring Mental, Physical,... ·

2025/01/01

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

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00:19:12

Prioritizing Health: 7 Essential Tips for a Joyful...

Black Women’s Wellness: Inspiring Mental, Physical,... ·

2024/11/21

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

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00:38:25

Prioritizing Health: In Harmony with Health with...

Black Women’s Wellness: Inspiring Mental, Physical,... ·

2024/10/30

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

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00:29:24

Prioritizing Health: Navigating Self-Care and...

Black Women’s Wellness: Inspiring Mental, Physical,... ·

2024/10/16

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

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00:15:47

EP52: Prioritizing Health: Balancing Body and Life-...

Black Women’s Wellness: Inspiring Mental, Physical,... ·

2024/10/02

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

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00:21:53

Prioritizing Health: Nine Life Lessons - Crafting a...

Black Women’s Wellness: Inspiring Mental, Physical,... ·

2024/09/04

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

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00:39:28

Prioritizing Health: Finding Peace and Wellness with...

Black Women’s Wellness: Inspiring Mental, Physical,... ·

2024/08/21

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

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00:16:23

Prioritizing Health: Celebrating Our 50th Episode:...

Black Women’s Wellness: Inspiring Mental, Physical,... ·

2024/08/07

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

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00:33:29

Prioritizing Health: A Journey of Resilience and...

Black Women’s Wellness: Inspiring Mental, Physical,... ·

2024/07/24

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

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00:39:16

Prioritizing Health: Health Habits and Marathon...

Black Women’s Wellness: Inspiring Mental, Physical,... ·

2024/07/03

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

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00:21:53

Prioritizing Health: Unlocking Healthy Living with...

Black Women’s Wellness: Inspiring Mental, Physical,... ·

2024/06/19

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

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00:10:18

Prioritizing Health: Mastering Consistency with...

Black Women’s Wellness: Inspiring Mental, Physical,... ·

2024/05/29

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

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