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

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

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

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.

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

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

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/

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.

• 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

• 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

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

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.

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

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

“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.”

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.

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.

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

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

🥣 A base of self-compassion
🌱 A sprinkle of flexibility and patience
🌞 A serving of sunshine and stillness
💬 A dash of honest conversations with yourself

📥 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

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.

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

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

🥣 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

📥 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 

📣 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.

• 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

• 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

🥣 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

📥 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:

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

• 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

• 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

🥣 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

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

✨ 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

• 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

• 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

• 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"

✅ 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
 

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.

• 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

• 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 

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.

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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