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

Wellness Reset for Black Women in Midlife: Q Is for Quiet, Quality, Quest & Creating a Healthy Life

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 Toolkit01:47 Welcome to the Seasonal Sisters Podcast03:11 The A to Z of Wellness Series07:10 Personal Story: My Unexpected Quest10:20 The Five Q Framework for Wellness11:07 Quiet: Creating Space for Yourself13:50 Quality: Choosing What Matters15:36 Quotidian: Embracing Everyday Moments16:59 Quest: Pursuing Your Passion19:37 Quench: Satisfying Your Needs22:57 Conclusion and Call to Action 🌿 What You’ll Learn in This EpisodeHow the Five Q Framework supports mental, physical & emotional wellnessWhy quiet time is essential for stress reduction and emotional clarityHow choosing quality over quantity increases consistencyHow everyday routines (quotidian moments) build real wellnessWhy midlife is the perfect season to reconnect with your passionsHow 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.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

Peaceful Wellness Practices for Black Women in Midlife | Reclaiming Your Power with the Letter P

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 Podcast01:29 Introduction to the A to Z of Wellness Series05:50 The Power of Peace in Midlife09:35 Reclaiming Your Peace Through Healthy Habits14:57 Creating Traditions and Community Connections16:44 Wrapping Up and Staying Connected 🌟 What You’ll Learn in This EpisodeWhy peace is a powerful foundation for wellness in midlifeHow family estrangement and unresolved grief can impact the body and mindPractical ways to reclaim peace without fixing what’s brokenHow loving-kindness practices support emotional regulation and healingWhy wellness is not “one and done,” but built through consistent careHow playful movement, mindfulness, and community connection restore balanceWhy adding healthy habits helps you move from pessimism to power Resources & MentionsSharon Salzberg’s Loving-Kindness Meditation – referenced as a grounding self-compassion practiceWellness Manifestation Tool Course – Janice’s seasonal program for fitting wellness into a busy lifeMental 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.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

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

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 

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