In this episode, join me as we dive deep into the mysterious world of sleep and uncover what the actual benefits are.
Discover why a good night's rest is much more than just shutting your eyes as we explore the different stages of sleep and reveal how they each play a different but crucial role in our health, mood and well-being.
Learn about the unique challenges women especially face in achieving quality sleep; from our hormonal fluctuations, to stress management, to how all historical information & advice we've been given might not even be applicable to us...
Whether you're struggling with insomnia or simply curious about ways to potentially enhance your nightly routine, I'll give you some science-backed strategies and practical #WaiWays designed specifically for women looking to improve their sleep hygiene and achieve health & fitness goals faster.
If you'd like to continue the conversation, or learn more about my 1-1 online fitness & lifestyle coaching, drop me a DM (and follow!) on Instagram: @RochanaJackson // @theWaiWay - I share tons of info & tips on how how to improve your body confidence & work/health balance.
Don't forget to SUBSCRIBE to this podcast on whatever platform you use so you never miss an episode.
And for more info, head to my website: https://www.thewaiway.com/ where you can also book your FREE Work/Health Balance Audit call straight into my calendar.
In this episode, I talk a bit about the often concealed world of "high-functioning anxiety", specifically centering the experiences of women, and explore the dual realities of living with high-functioning anxiety.
Despite appearing successful and composed, many women quietly struggle with the constant churn of anxiety that undermines their mental health, while trying to juggle demanding careers, family life, and societal expectations.
Uncovering the signs, symptoms, and coping mechanisms that characterise high-functioning anxiety, I share some of my own personal stories of managing anxiety, providing listeners with both inspiration and practical advice.
If this episode resonates and you'd like to continue the conversation, or learn more about how to work with me, drop me a DM (and follow!) on Instagram: @RochanaJackson // @theWaiWay - I share tons of info & tips on how how to improve your body confidence & work/health balance.
Don't forget to SUBSCRIBE to this podcast on whatever platform you use so you never miss an episode.
And for more info, head to my website: https://www.thewaiway.com/ where you can also book a FREE Work/Health Balance Audit call with me.
In this episode, I delve into the complex world of "toxic productivity", particularly as it manifests among women.
The pursuit of constant productivity has become a pervasive force in our lives, often masquerading as a path to success and fulfilment. Yet, for many women, this relentless drive can lead to burnout, mental health struggles, and a pervasive sense of never being enough... "the Perfection Paradox"
Through discussions on the impacts of the glamorisation of the hustle culture, and the silent struggles many women face, I invite listeners to question and challenge the norms that bind us.
Whether you're struggling with your own productivity expectations or seeking to understand this cultural phenomenon, this episode provides a space for reflection, learning, and empowerment, offering insights into redefining success on healthier terms.
For even more practical tips on how to start recovering from, or mitigate, burnout, be sure to also check out episodes 8, 14, 17, 19 and 23 if you haven't already!
Drop me a DM (and follow!) on Instagram: @RochanaJackson // @theWaiWay as I share tons of info & tips on how how to improve your work/health balance and achieve a physique of your dreams.
Don't forget to SUBSCRIBE to this podcast on whatever platform you use so you never miss an episode.
For more info, head to my website: https://www.thewaiway.com/
So many people I've spoken to thought that online fitness coaching was personal training sessions via Zoom, which is not the case & speaks nothing to the true benefits of what's involved with online coaching!
The reason why my online fitness & lifestyle coaching is so effective at getting my clients results is all to do with the tailor-made and 360 approach to creating your program.
In this episode, I give some insights into how my online coaching works, what's actually involved and why it's the last 'program' you'll ever need in order to look, feel and live the way you want.
*SPECIAL ANNOUNCEMENT* My upcoming "5 Day Fast Track to Burnout Recovery" challenge will be launching later this month, to celebrate Wai Way's 1st Birthday!! And also to mark International Women's Day this month. Listen until the end for more info on how to get involved!
(TW// mention of pregnancy & birth)
Drop me a DM (and follow!) on
Instagram: @RochanaJackson // @theWaiWay
Don't forget to SUBSCRIBE to this podcast on whatever platform you use so you never miss an episode.
For more info, head to my website: https://www.thewaiway.com/
Do you, or anyone you know, have high blood pressure? Or ever been told that you might be 'at risk'?
It is estimated that, globally, 1.28 billion adults aged between 30–79 years have hypertension (high blood pressure) and, because of historic & continued health inequalities, it is Black women who have the highest rates of hypertension compared with women from all other racial and ethnic groups.
Many will be unaware and/or undiagnosed, yet high blood pressure can cause some serious health issues...
As a mixed-race Afro-Caribbean woman myself, and with many of my amazing clients identifying as Black or mixed with Black, getting to grips with high blood pressure is super important to me.
In this episode, I talk a bit about what hypertension is and how to reduce your risks / lower your blood pressure, taking into account the many already stressful and high pressure situations women have to contend with.
As always, I'm here to advocate for women's health & wellbeing!
If you want to continue the conversation or have any questions, I'd love to hear from you. Drop me a DM (and follow!) on
Instagram: @RochanaJackson // @theWaiWay
Don't forget to SUBSCRIBE to this podcast on whatever platform you use so you never miss an episode, and I'd love for you to share this with anyone you think would find it helpful.
If you'd like to find out more about my online fitness & lifestyle coaching to help you finally feel more in control and on top of your work/health balance and achieve the physique of your dreams in a sustainable way, more info / contact me via:
Website: https://www.thewaiway.com/
Email: rochana@theWaiWay.com
In this episode, I cover one of the most frequently asked questions I get: can I still drink alcohol and achieve my fitness / physique goals?
The answer is YES! I'll cover how I coach my clients on navigating work & social situations involving alcohol in a way that still honours health & fitness goals.
But what if you don't drink? Or want to cut down? How to handle 'drinking culture' peer pressure? I share some perspectives & #WaiWays to manage any awkward situations when you exercise your right to say no.
If you want to continue the conversation or have any questions, I'd love to hear from you. Drop me a DM (and follow!) on -
Instagram: @RochanaJackson // @theWaiWay
Don't forget to SUBSCRIBE to this podcast on whatever platform you use so you never miss an episode, and I'd love for you to share this with anyone you think would find it helpful.
If you'd like to find out more about Wai Way online fitness & lifestyle coaching to help you achieve your physique goals and learn how to improve your work/life balance, more info / contact me via:
Website: https://www.thewaiway.com/
Email: rochana@theWaiWay.com
I feel like there is a LOT of hype in the health & fitness industry around eggs, especially since man like Eddie Abbew has been telling people they're foolish if they're not getting involved...
But are they worth all the hype? Like, really?
Especially if you're a woman... So, in today's episode, I thought I'd unpack the humble egg, centring the experience & nuances of women.
For any vegans, feel free to sip on your pea protein-shake and laugh at the rest of us even having this discussion.
For any questions or if you've got something to say about eggs, I'd love to hear from you. Drop me a DM (and follow!) on -
Instagram: @RochanaJackson // @theWaiWay
And, if you'd like to find out more about how to join Wai Way to receive personalised online fitness & lifestyle coaching to help you achieve your physique goals and learn how to improve your work/life balance, more info / contact me via:
Website: https://www.thewaiway.com/
Email: rochana@theWaiWay.com
Eggsellent... I look forward to hearing from you! x
There is so much information out there about what we're 'meant' to be doing or not doing when it comes to our health, fitness & wellbeing-related goals... it can be a minefield, not knowing what or who to trust! And it doesn't help that the majority of info and advice is based on cisgender male bodies...
So, in today's episode, I thought I'd bust some myths & misconceptions, centering the experience & nuances of women & women of colour:
Were these myths ones you’ve heard before?
What other things have you heard or read and would like cleared up?
Drop me a DM and follow me, Coach Roch, for more real talk + info & tips on -
Instagram: @RochanaJackson // @theWaiWay
If you'd like to find out more about how to join Wai Way to receive personalised online fitness & lifestyle coaching, head to:
Website: https://www.thewaiway.com/
Email: rochana@theWaiWay.com
I look forward to hearing from you! x
Happy New Year everyone! 2024 - manifesting this as a year of health, joy, balance & prosperity in abundance for all!
In this episode, I dive into the world of "cognitive distortions", which, put more simply, are ways in which our mind convinces us of something that isn't really true, and how these inaccurate thoughts can reinforce negative thinking / emotions, and end up manifesting themselves as limiting beliefs. I'll touch on some of the most commonly experienced cognitive distortions:
So, which one(s) resonate with you the most? Remember - there's no shame in acknowledging! That's the first step to being able to get a handle on it, and experience improved mental wellbieng :)
If you'd like to continue the conversation, and/or join Wai Way to receive personalised 1-1 online fitness & lifestyle coaching, you can find & follow me, Coach Roch on -
Instagram: @RochanaJackson // @theWaiWay
Website: https://www.thewaiway.com/
Email: rochana@theWaiWay.com
I look forward to hearing from you! x
In today's episode, I talk about the "3M Framework" to prevent, or start recovering from, burnout.
**DISCLAIMER** I have not concepted this framework, but I'm always a fan of tools that enable ACTION and this framework seems to be a helpful 3-level guide that can be practically applied to help manage physical & mental wellbeing.
If you know anyone who needs some stress relief, be sure to share this episode and spread the love!
If you'd like to continue the conversation, and/or join Wai Way to receive personalised 1-1 online fitness & lifestyle coaching, you can find & follow me, Coach Roch on -
Instagram: @RochanaJackson // @theWaiWay
Website: https://www.thewaiway.com/
Email: rochana@theWaiWay.com
I look forward to hearing from you! x
In this episode, I talk about stress and how chronic stress can lead to burnout, specifically job burnout; how stress can impact your nervous system & ways it show up in the body / mind, so you can look out for signs and, in classic Wai Way fashion, include some practical tips for you to either mitigate, reduce or start recovering from symptoms of burnout through the power of movement, exercise, mindfulness and nutrition.
If you'd like to continue the conversation, and/or join Wai Way to receive 1-1 personalised fitness & lifestyle coaching, you can find & follow me, Coach Roch on -
Instagram: @RochanaJackson // @theWaiWay
Website: https://www.thewaiway.com/
Email: rochana@theWaiWay.com
I look forward to hearing from you! x
In this episode, I cover
If you'd like to continue the conversation, and/or join Wai Way and receive 1-1 personalised fitness & lifestyle coaching, you can find & follow me, Coach Roch on -
Instagram: @RochanaJackson // @theWaiWay
Website: https://www.thewaiway.com/
Email: rochana@theWaiWay.com
Look forward to hearing from you! x
In this episode, I aim to inform and inspire ALL women to consider incorporating consistent strength training (specifically) as part of their routines. I'll cover:
If you'd like to continue the conversation, or want more info on how to receive 1-1 online fitness & lifestyle coaching with me, Coach Roch, Founder of Wai Way then head to:
Instagram: @RochanaJackson // @theWaiWay
Website: www.theWaiWay.com
Email: rochana@theWaiWay.com
Look forward to hearing from you, and helping you find your balance & harmony between your career successes AND personal wellbeing (incl. a body you love) x
In today's episode, inspired by a recent conversation with a client who described the 'guilt' she felt for choosing to spend time on herSELF, I unpack how "self-care", especially for anyone who identifies as a woman, can be seen as an indulgent luxury... rather than the daily self-nurturing that we surely have the right to.
I'll cover:
I finish the episode with some practical tips aka #WaiWays you can integrate forms of self-care practices (physical, emotional/psychological, spiritual and workplace-related) into your day to day.
If you'd like to continue the conversation, and/or join Wai Way, you can find & follow me, Coach Roch on -
Instagram: @RochanaJackson // @theWaiWay
Website: www.theWaiWay.com
Email: rochana@theWaiWay.com
Look forward to hearing from you, and helping you find your harmony between your career successes AND personal wellbeing (incl. a body you love) x
In this episode, I talk about that one area so many women are being encouraged to lose fat from...our FUPA?! And hold space for the anti-fatphobic rhetoric as well as talk all things body fat, like, actually.
I close with 5 practical tips (aka #WaiWays) on how to create a 'healthier' lifestyle that, if part of your goals, will support the sustainable reduction in your overall body fat.
If you'd like to join Wai Way, you can find & follow me, Coach Roch on -
Instagram: @RochanaJackson // @theWaiWay
Website: www.theWaiWay.com
Email: rochana@theWaiWay.com
I look forward to hearing from you!
References:
Fearing the Black Body: The Racial Origins of Fat Phobia - book by Sabrina Strings
In this episode, I have the joy and privilege of sitting down with Elsabet (she/her/hers), a current Wai Way client (and personal friend of mine!). She openly shares her "health & fitness" journey, both before joining Wai Way as well as current day. Expect: relatable, vulnerable and inspiring - you do not want to miss out!
Time stamps:
02:23 - Elsabet introduces herself
04:37 - initial challenges with / barriers to staying on top of her health & fitness pre-joining Wai Way, including access to (helpful) information and peer pressure side of social circles
10:36 - her experiences of fitness & exercise before Wai Way, including how programmes like "Focus T25" and going to the gym hoping to be able to 'just figure it out' didn't promote sustainability
15:57 - on self-love, gratitude & nurturing self-confidence, how you can love your body at the same time as want more for yourself
21:31 - her motivations for deciding to actively invest in developing her health & fitness now, including it being an act of love in wanting to change the 'norm' of generational health-related issues within her community and culture
28:29 - why / what attracted her to Wai Way, the power of representation in making someone feel truly 'seen' within an otherwise male-dominated space...and initial skepticism about how much she could really change (physically and mentally)
34:15 - how Wai Way has impacted her personal relationships (romantic and platonic), as well as her mental & spiritual wellbeing
38:58 - how Wai Way has positively impacted her career & professional development
41:39 - her experiences of navigating (and fully enjoying!) all her social occasions, holidays and work trips feeling empowered & 'guilt'-free
48:25 - sharing her exciting plans for the future, setting new goals, facing her fears & living her best life #theWaiWay!
53:20 - final comments, including an acknowledgement of current global trauma & conflict... and a reminder that, while 'fitness goals' can feel trivial in these times, investing in ourselves is how we can build healthier & happier communities that collectively can combat division & hatred
57:47 - Outro, recapping some of Elsabet's powerful soundbites and mic-drop moments!
Find & follow Elsabet on -
Instagram: @elsabetter
Website: www.elsa-bet.com
YouTube Channel: @selfraisingflower
Find & follow me, Coach Roach of Wai Way on -
Instagram: @RochanaJackson // @theWaiWay
Website: www.theWaiWay.com
Email: rochana@theWaiWay.com
I'd love to hear from you!
In this episode, I talk about human behaviour and our motivations that lead us to set New Year's Resolutions. Specifically:
If you'd like to enquire about signing up for Wai Way Fitness & Lifestyle coaching, don't hesitate to DM me on IG @RochanaJackson // @theWaiWay, or email me on rochana@thewaiway.com or head to my website www.thewaiway.com for more info!
In the meantime, don't forget to SUBSCRIBE and SHARE this podcast with your network - your support means everything!
Coach Roch x
In this episode, I discuss {what the West has pathologised as} "Seasonal Affective Disorder" or "S.A.D" for short.
Feeling like you have lower energy, lower mood, experiencing a change in appetite & feeling withdrawn - could be to do with the shift into colder/darker months. I'll discuss:
If you have any questions, or would like to work 1-1 with me and join my Wai Way tribe of women transforming their bodies & lifestyles, don't hesitate to email me on rochana@theWaiWay.com or head to my website www.theWaiWay.com for more information!
Don't forget to like, subscribe & share this podcast too!
In this episode, I discuss calorie-tracking - some of the pros/cons and, for those who don't want to track their calories, offer some alternative methods!
I've also pulled a FREE resource together with some more guidacne on where to focus your efforts when it comes to your food/drink intake - just DM me TRACKING FREE and I'll send it over.
And, I'm always open to hearing from you: email me at rochana@theWaiWay.com or enquire about 1-1 online fitness & lifestyle transformation coaching HERE.
Please don't forget to subscribe & share this podcast with your network - available on whatever platform you get your podcasts from!
Time constraints, high stress environments, sat in front of screens all day, enforced socialising, drinking cultures, microagressions... being a working woman is A LOT. And it's mainly our own physical health & mental wellbeing that suffers or gets deprioritised - I know, because I've been there myself.
In this episode, I give you my 5 STEP GUIDE for creating a better work-life balance and share some of my own biggest lessons learned from when I was juggling a fast-paced full-time job in tech whilst embarking on my own health & fitness transformation.
YOU DO NOT WANT TO MISS THIS ONE!
Please don’t forget to like, subscribe and share this podcast with your network - this episode specifically with anyone who could benefit from creating a better work-life balance!
If you're ready to (re)start your own health & fitness journey, need help getting started or if you have any questions, don't hesistate to reach out to me on rochana@thewaiway.com or you can DM me on Instagram.
For more info about Wai Way and how to sign-up for online fitness & lifestyle coaching, you can also head to my website www.theWaiWay.com