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

E is for Eating, Exercise, Emotions & Environment: Engineering a Lifestyle That Works for You

Episode Notes

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.

✨ What You’ll Learn in This Episode:

• 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

🧠 Wellness Strategies Shared:

• 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

🍲 This Week’s Dutch Oven Recipe for Wellness Includes:

🥣 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

🔗 Resources & Support:

📥 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:

💬 Call to Action:

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