A Sunday Well Spent with Country Road


“A Sunday well spent brings a week of content.”

I absolutely love this quote, and it’s truly become my Sunday mantra. It’s so important for my wellbeing (physically and emotionally!) to set aside this day at the start of the week to center myself, get organized, and celebrate time with my favourite people.


Getting 8 hours of rest is a priority for me – even on the weekends. I love waking up after a quality night of sleep, putting some of my favourite Country Road active wear, like my Run Graphic Zip Off Breaker and Sprint Blocked Legging ($119), and then having some quiet meditation – whether it’s writing in my gratitude journal or deep breathing, I try to do something to center myself and get me connected with my mind and body. Recently, I’ve loved flipping through bridal magazines as I plan for my upcoming wedding!

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Before a big, beautiful breakfast, I like to sip water with lemon to detoxify and fire up digestion. My Run Graphic Zip Off Breaker in spearmint is lightweight enough to enjoy the morning sunshine in the yard before I head into the kitchen. Pancakes are always a favourite weekend breakfast, and I like to think I’ve mastered the art of the perfect pancake – gluten and dairy-free, too! I love adding raw protein powder to bulk them up and really satiate me for the day. We’ll often eat outside in the yard – can’t go without my sunnies and the Sprint Graphic Tank ($79.95)!


My fiance and I love to spend time at the beach – we walk, go biking, and just enjoy our time together. Many Sundays have been spent there, and we’re looking forward to more now that it’s getting warmer!

Sundays are also one of my favourite days to practice yoga. It feels so good to start the week with this gentle movement and introspection. Pairing my Country Road Sprint Outline Bra ($59.95) and Sprint Base Knee Legging ($89.95) helps me get my om on while in total comfort!



I always tell my clients that they should devote time on Sundays to stock their fridge and pantry with healthy essentials for the week, and I practice what I preach. I slip on my Country Road Run Graphic Zip Off Breaker with a Breath Oversized Mesh T-Shirt in spearmint ($69.95) and go to the market for any must-haves, then prepare batches of gluten-free whole grains, roasted veggies, sugar-free granola and bliss balls so that I have plenty of options for meals and snacks during the busy work week.


Sunday dinners are a big part of my family’s weekly schedule too. We’re all so busy with jobs, school and other projects, but we make it a priority to spend time together whenever we can. There’s nothing like preparing a meal with the people you love and then enjoying it together. Such a blessing to have my family nearby!

One of my favourite parts about Sunday? I try to make it my “switchoff” day away from social media.

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We live in a world where it’s become necessary to set boundaries with technology. I fear it is taking away from being fully present in our own lives, which is why I make it a priority to stay off of social media – and I stick to this most of the time!

The results have been amazing:

  • It sets me up for a more productive week
  • It allows my nervous system to rest and repair
  • It’s taken my health to the next level!

When I implemented #JSHealthSwitchoff with my social media followers, I was thrilled to see the positive response. So many readers have posted their photos the next day, feeling rested and rejuvenated. It’s inspired my commitment and I can honestly say it makes my Sundays better than ever.





Swisse Skincare




Gaia Retreat & Spa


The Healthy Life


JSHealth Vegan Meal Plan


JSHealth Travel Plan




14 Day Slim Down Plan - 2 weeks to a leaner you!


The JSHealth Shopping List - Stock up on these foods for a healthier household


Nutrition 101 - A step by step nutrition guide to optimal health


Emotional Eating Guide - Learn how to rebuild your relationship with food and your body


The Clean Life - An Expert Guide To Health From The Inside Out


Restart Plan - Cleanse your system in 2 - 4 weeks & reveal a slimmer, healthier you


JSHealth Partners


Hi Jessica, I believe in synchronicity so when I was guided to you .on FB I was intrigued and inspired. I turned 46 last week and my husband bought me your book. I wanted to thank you for sharing your wisdom in such a beautifully presented way. My  copy is now filled with tabs and post it notes with actual notes throughout. I am dairy intolerant since having my gallbladder removed 15+ years ago, I don't eat meat, very minimal gluten and was told 12 months ago my gut was not digesting my food properly so I wasn't receiving sufficient nutrients and taking supplements would be a waste of time.  My weight fluctuates tending to gain rather than lose but now I believe I have a tool to help me bring my body back into balance that I need for my health and longevity of life - so again thank you. The first few steps to creating a stronger path forward for my health has found its foundation in your beautiful book, The Healthy Life.

With kindest regards Samantha

I'm writing this email because I wanted to tell you how much I love your blog and how you really helped me in my health journey. Thank you for sharing all your advices and experiences.

When I started my studies, I was drinking lots of coffee and I was eaten the wrong foods, and feel bad about it, I wasn't at my best. So I had done some research on the net but at first I didn't found advices that are for me, and then I found your blog. It was exactly what I was looking for, good advices and healthy recipes. Now I'm following your advices on rest more, and snacks between meals and prep the meals and take time for myself to reconnect with my body and let go my anxiety, etc, and I have a more balanced life and have a new relationship with food thanks to you.

I bought your book and it's honestly the best book I have ever bought. I suffer from IBS and anxiety. I have paid so much money seeing naturopaths however after reading your book and all of your tips I'm noticing so much of a difference, so simple and easy to follow. And symptoms have dramatically decreased. Also you have helped me to relax. Currently drinking the protein health smoothie! Thankyou your amazing.


Hey Jessica!
I haven’t yet brought ‘The Healthy Life’, but I do have the clean life and your slim down plan! I would like to thank you so much for the knowledge your share and the message you put across about health and wellness. I’m studying Nutritional Medicine in Melbourne and absolutely love the philosophy that you share with your JSHealth community. The work you’ve done to show people that leading a healthy lifestyle isn’t boring, tasteless, difficult or depriving is amazing and hope to share the message myself one day. You’ve inspired me to start my own blog , to share the message and have taught me so many things about my own health! You should be proud of your achievements! Thank you again

- Jacinta

I searched for help and tips through the Internet and found Jessica Sepel. This is seriously not exaggerated, but she was the reason why I have dared myself to eat again, to have snacks in between, to nourish my body. I could slowly improve my negative thoughts about my body image and my stupid anxiety of gaining weight. Besides, The Cleanest Gut was awesome too! A huge thank you! Especially from my mum. Seriously, without you I wouldn’t be where I am now!


Congratulations on your new book! It looks absolutely gorgeous. I’ve been following you on Instagram for a few years and you’ve inspired me to slowly but surely eat healthier without giving myself a hard time when I don’t. It made me so happy (and weirdly proud) to see the Daily Mail article on The Healthy Life. I remember trying out your recipes before you even had your eBook out! I can’t wait to get my hands on the book. Keep up the great work.

– Sophie

Cooking in this way truly brought out the foodie in me and has instilled a huge passion for health and wellness! Life throws you hard and frustrating things sometimes but I truly believe that this is where we learn more about ourselves and what our passions in life are! Thank you for inspiring me on my journey to health and wellness!


I am a yoga teacher in Johannesburg and am thrilled to have bought your book today. I love making healthy, nutritious food for my family, friends and fellow yogis! Thank you for this book and your inspiration (had to share a pic of my book on my recipe stand in the kitchen).

– Helene

I bought your beautiful book during the week and told my bestie to go out and buy it also! I love love love it. It is the book I would give to my younger self if I could (I am 41 years old). Everything is just so sensible and informative and is definitely a book all teenagers should have. This should be a text book for girls becoming teens. I will love going back and re-reading it many many times and can't wait to make more of the recipes. Thank you Jess - you are an incredibly inspiring woman and you should feel so proud

Michelle Curtis

My fiancé bought your book and we have cooked some of your meals. Amazing! I love your outlook on a healthy lifestyle and your hints and tips with preparing tasty meals are fantastic. Thanks for reviving us to live a healthier lifestyle and get our bodies wedding ready.