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 Welcome and Replay Intro

00:31 Spring Into Health Challenge

01:19 Podcast Mission and Host Intro

03:29 Meet Monifa Marshall

04:27 Self-Hug and Self-Care

05:51 Car Accident to Chronic Pain

11:09 Yoga Heals and Lifestyle Shift

17:22 Mind Body Tools and Chakras

22:42 Mudras Assists and Accessibility

25:07 Chronic Pain Facts and Tips

27:01 Yoga Basics for Pain Relief

31:45 Posture Breathing and Body Scan

33:14 Chair Yoga Access

34:24 Pain Relief Options

35:31 Protein For Strength

37:25 Hydration Habit Stack

39:04 Breakfast Bio Individuality

41:17 Build A Balanced Plate

42:57 Sandwiching And Compassion

47:56 Moderation And Yuka App

51:09 Sleep As Wellness Pillar

52:17 Love And Wellness Partnership

56:27 Positive Self Talk Gratitude

58:26 Final Thanks And Share

💡 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:

Yoga by Monifa: www.yogabymonife.com

YUKA App: Scan food labels for nutritional quality and safer alternatives

Mudra Deck Recommendation: Learn hand mudras for meditation and healing

Seasonal Sisters Wellness Manifestation Toolkit – Janice’s coaching course for holistic self-care

Featured Invitation

Join the Spring Into Health Five-Day Challenge
March 16–20

Five simple, soulful actions to refresh your energy, reset your habits, and reconnect with your wellbeing — inside a supportive community of Seasonal Sisters.

Registration Link: https://www.yourseasonalsister.com/consistent-habits-challenge-1

📣 Call to Action:

If this episode inspired you, share it with a friend who could use a reminder to slow down and breathe. Join the Seasonal Sisters community for upcoming wellness challenges and mindful moments.
👉 Don’t forget to subscribe, rate, and review the Seasonal Sisters Podcast wherever you listen!

Follow Monife' Marshall on;

Instagram: https://www.instagram.com/yogabymonife/?hl=en
Website: http://www.yogabymonife.com/
LinkedIn: https://www.linkedin.com/in/monife-marshall-14062578/

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