In this episode, Dr. Melissa Robinson-Winemiller sits down with Jan Raeder. She’s a wellness educator, former martial-arts instructor, and author. They unpack practical tools for self-leadership, resilience, and everyday well-being.

Jan walks us through her evidence-based M.O.R.E. Framework (Meaning, Optimism, Relationships, Engagement), explains simple daily practices like the “what went well?” check-in, and shares powerful leadership exercises (including the Gratitude Visit) that build connection, retention, and psychological safety at work.

Listeners will discover why self-leadership and self-empathy are the foundation for effective leadership, and how the MORE framework works by showing how Meaning, Optimism, Relationships, and Engagement feed into one another. Jan also shares a fast and practical meeting ritual — ending with “What went well?” and, importantly, the why behind it — as a way to shift energy and focus.

She also introduces the Gratitude Visit exercise, a simple yet transformative practice where leaders write and read a note of appreciation that can profoundly impact relationships and morale. Throughout the conversation, Jan highlights how small, evidence-based habits not only reduce chronic stress but also help teams thrive, creating workplaces where empathy and resilience are at the core.

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Connect with Jan Raeder:

Website: https://selfcaresensei.com/

Instagram: https://www.instagram.com/selfcaresenseijraeder/

LinkedIn: https://www.linkedin.com/in/jan-raeder-48799b26/

About Jan:

Jan Rader is a wellbeing educator, speaker, and author dedicated to helping individuals and organizations thrive. Through her signature M.O.R.E. framework — Meaning, Optimism, Relationships, and Engagement — she equips people with practical, evidence-based tools to build resilience, lead with purpose, and live well.

With more than 30 years of experience in martial arts, positive psychology, and behavior change, Jan brings a unique perspective to wellbeing. She believes wellness is an active, deeply personal process shaped by culture, tradition, and psychology and that everyone is capable of living their best life.

A proud national gold medalist in AAU Karate, Jan also earned both her bachelor’s and master’s degrees in wellbeing education in just four years, beginning with only 19 credits. Her journey reflects her belief that transformation happens when we push beyond our perceived limits.

As the “Self-Care Sensei,” Jan empowers others to create lives of balance, growth, and fulfillment whether through personalized wellbeing education, transformative keynotes, or her writing.

► About Dr. Robinson-Winemiller:

What do empathy and a treadmill have in common? Both need action to deliver results.

Quiet quitting. Resenteeism. Post-pandemic stress. AI. Modern leaders face challenges unimaginable in the past, and the pace of change is relentless. The old command-and-control leadership style is obsolete. Leaders today must evolve or risk irrelevance. But leadership now goes beyond dashboards and spreadsheets—so, what’s the answer?

Melissa Robinson-Winemiller is the answer. With over 20 years of leadership experience, two doctorates (including one focused on empathy in leadership), an MBA, and multiple certifications in change management and DEI, she helps leaders achieve greater profits, retention, productivity, and innovation.

Her mission? To elevate leadership through the often-overlooked power of EQ and empathy. As a coach and consultant, Melissa draws on expertise, data-driven insights, and proven results to guide leaders through today’s complexities.

► Disclaimer:

This podcast is for informational and educational purposes only. It is not intended to provide professional, medical, or clinical advice, diagnosis, or treatment. Always seek the advice of a qualified professional or licensed provider with any specific and personal questions you may have regarding personal or professional concerns.