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

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.

Timestamps

00:00 Welcome to the Seasonal Sisters Podcast

01:32 The A to Z of Wellness Series Introduction

03:57 Opening to Opportunities: The Letter O

05:38 Personal Stories and Life Transitions

08:18 Self-Care and Healthy Habits

13:13 Chronic Conditions and Health Awareness

20:42 Final Thoughts and Encouragement

What You’ll Learn in This Episode

• Why midlife requires new levels of intentional wellness
• How grief and transitions can become invitations for self-care
• What chronic diseases teach us about long-term wellness
• Why breathwork is foundational for aging vibrantly
• How nutrition shifts in midlife — and what to prioritize
• Lessons from adults in their 80s and 90s about living long and well
• How to organize your day so healthy habits become second nature

Resources & Mentions

Welcome back to the Seasonal Sisters podcast, where health and wellness matter! In this empowering episode, host Janice Saunders and guest Nzingha Crusoe, founder of Fifth and Lennox Studios, delve into integrating mindful wellness practices with culturally inspired style. They discuss the importance of preparation, gratitude, and self-expression. Nzingha shares her personal journey of linking health and style, influenced by her stylish heritage and sports background. 

Together, they emphasize the importance of balance, intuitive eating, mental health, and loving oneself. Tune in for actionable tips on embracing your unique style and making meaningful wellness choices. If you're ready to align your outer style with inner wellness, this episode is for you! Let today mark a turning point in your journey toward a vibrant, healthy life with style.

Episode Timestamps;

00:00 Introduction to the Seasonal Sisters Podcast

01:44 Empowering Through Style and Wellness

02:13 Meet Our Guest: Nzingha Crusoe

05:33 Nzingha's Journey: Linking Health and Style

05:48 The Role of Family in Wellness

13:55 Balancing Wellness and Lifestyle

16:45 Mindful Eating and Intuitive Living

23:22 Holistic Wellness: Mental, Physical, and Social Health

24:22 Defining Wellness Holistically

24:46 Mindful Moment Segment Introduction

25:09 The Impact of Appearance on Mental Health

26:30 Tips for Overcoming Imposter Syndrome

27:21 The Power of Planning and Preparation

27:50 Embracing Personal Style and Confidence

34:57 The Importance of Color in Style

35:46 Recipe for Healthy Living

41:32 Inner Work and Self-Acceptance

42:53 Finishing the Year Strong in Business

45:41 Encouragement and Self-Love

What You'll Learn in this Episode

• What “nourishment” looks like emotionally, physically, and spiritually
• How style acts as a wellness tool and form of self-expression
• How to reconnect with your intuition when making health choices
• Ways to build confidence through everyday wardrobe habits
• Why nourishment is more than food — it’s rest, energy, boundaries, and beauty
• How to feel more aligned, present, and fully yourself
• Why self-love changes how you show up
• Tips for creating a weekly plan that supports wellness and joy

Call to Action

✨ Share your health goals with someone to increase your success.

Resources & Mentions;

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.

🕓 Timestamps

00:00 Welcome to the Seasonal Sisters Podcast

02:51 The Challenge of Balancing Health and Life

06:27 Embracing Neuroplasticity for Wellness

08:57 The Power of Walking Meditation

15:43 The Importance of Saying No

19:06 Nutrition and Seasonal Eating

22:40 Mindful Eating and Healthy Habits

23:33 Conclusion and Call to Action

🌿 What You’ll Learn in This Episode

How neuroplasticity supports your wellness journey

The benefits of walking meditation for mental clarity

Ways to incorporate no-tech time into your daily routine

How to say “no” as a wellness strategy for balance and peace

Why seasonal nutrition helps you thrive at every stage of life

Practical tips for mindful eating and colorful meals

How compassion and connection are core ingredients to lasting wellness

📚 Resources and Mentions

In this festive episode of the Seasonal Sisters Podcast, host Janice Saunders shares seven essential strategies for maintaining your physical, mental, and social wellness during the holiday season. From quick and healthy recipe ideas to gratitude practices that nourish the soul, Janice helps you navigate the busy months with ease and joy. 

✨ Stay mindful, stay merry, and embrace this season with intention and wellness.

⏰ Timestamps:

00:00 Introduction to the Holiday Season

01:59 Welcome to the Seasonal Sisters Podcast

04:26 The Importance of Social Connections

05:36 Seven Essential Tips for a Joyous Holiday

05:42 Tip 1: Simplify Your Recipes

06:38 Tip 2: Start Your Day with Warm Water and Lemon

07:22 Tip 3: Write Down Your Holiday Expectations

08:28 Tip 4: Plan a Daily Walk

09:47 Tip 5: Lead with Love

11:37 Tip 6: Manage Social Expectations

13:54 Tip 7: Practice Gratitude

16:04 Conclusion and Final Thoughts

🌟 What You’ll Learn in This Episode:

How to stay healthy and stress-free during the holidays

Mindful eating and movement tips for busy schedules

The power of gratitude and connection in wellness

Simple ways to maintain energy and joy throughout the season

How to access Janice’s Black Friday offer for hassle-free, healthy recipes

🛠️ Resources & Mentions:

Wellness begins with listening to your body, and in this inspiring episode, host Janice Saunders welcomes Monife' Marshall, founder of Yoga by Monife'  and certified nutritional wellness coach. Monife' shares her powerful healing journey—from chronic pain after a near-fatal car accident to discovering yoga as a path toward physical and emotional freedom. Together, they explore the connection between body and mind, the importance of breathwork, the healing power of touch, and practical ways to honor your body through self-awareness, posture, and daily mindfulness.

This conversation reminds us that healing doesn’t have to be complicated—it’s about slowing down, tuning in, and creating space for wellness in every season of life.

⏱ Timestamps:

00:00 Introduction and Welcome

02:29 Meet Monife'  Marshall: A Journey to Wellness

04:37 The Life-Changing Power of Yoga

11:03 Mind-Body Connection and Healing

24:06 Practical Tips for Managing Pain

32:48 Embracing Yoga with Modifications

33:23 Recognizing and Addressing Pain

33:55 The Importance of Nutrition and Hydration

38:04 Personalized Eating Habits

40:17 Balancing Your Plate

48:31 Exploring Healthy Alternatives

50:09 The Role of Sleep in Wellness

51:20 Finding Love and Wellness Later in Life

55:27 Words of Encouragement and Gratitude

💡 What You’ll Learn in This Episode:

How yoga can relieve chronic pain and strengthen the mind-body connection

The importance of posture, breathwork, and self-awareness in daily health

How to listen to your body and practice mindfulness through movement

Simple tips for hydration, balanced eating, and reducing processed foods

The role of positive self-talk and gratitude in lasting wellness

🔗 Resources & Mentions: