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 informat...
May 03, 2024•22 min•Season 1Ep. 27
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 ch...
Apr 18, 2024•23 min•Season 1Ep. 26
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 t...
Apr 04, 2024•17 min•Season 1Ep. 25
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 ...
Mar 01, 2024•15 min•Season 1Ep. 24
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 iss...
Feb 22, 2024•16 min•Season 1Ep. 23
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 exercis...
Feb 15, 2024•24 min•Season 1Ep. 22
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...
Jan 25, 2024•13 min•Season 1Ep. 21
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: Myth #1: You need a gym membership to be fi...
Jan 18, 2024•29 min•Season 1Ep. 20
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: "A...
Jan 11, 2024•21 min•Season 1Ep. 18
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 ...
Jan 11, 2024•21 min•Season 1Ep. 19
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 rec...
Dec 21, 2023•20 min•Season 1Ep. 17
In this episode, I cover The 3x labels given to classify human body types (somatotypes): ectomorph, endomorph & mesomorph - their characteristics...and the racist origins of such classifications *sigh* How it's possible to manipulate your muscle:fat ratio - and therefore CHANGE your somatotype The different types of muscle you have (a lot to do with genetics), that will influence your overall size & shape, as well as your ability to do/perform Things to consider if you are (or want to) t...
Dec 14, 2023•17 min•Season 1Ep. 16
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: What is strength training The specific benefits to you, including how it increases your metabolism, can be a great weight loss strategy & even prevents/manages diabetes Bust industry myths and misconceptions such as needing to be in the gym for hours for it to work (not true), or how weight-lifting will make you 'bulky' (also not ...
Dec 07, 2023•26 min•Season 1Ep. 15
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: The impact my ambitiousness / workaholism had on my physical and mental health (clue: physical impact from burnout and high stress environments) Generational &...
Nov 30, 2023•23 min•Season 1Ep. 14
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 // @th...
Nov 23, 2023•24 min•Season 1Ep. 13
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 acc...
Nov 16, 2023•1 hr•Season 1Ep. 12
In this episode, I talk about human behaviour and our motivations that lead us to set New Year's Resolutions. Specifically: Why we set them, the context The "all or nothing" mindset that can get in the way How women, and any other marginalised community, has extra challenges to consider Alternative (& more effective) goal-setting methods & practical strategies that I use with my clients to help them progress If you'd like to enquire about signing up for Wai Way Fitness & Lifestyle co...
Nov 14, 2023•24 min•Season 1Ep. 11
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: What is S.A.D and why do some of us experience it? Why women, especially of colour, may experience S.A.D more deeply How climate change is impacting our mood Wai Ways (ie tips & tools) on how to acknowl...
Oct 26, 2023•29 min•Season 1Ep. 10
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...
Oct 19, 2023•21 min•Season 1Ep. 9
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 tec...
Oct 12, 2023•29 min•Season 1Ep. 8
In this episode, I walk you through something called the "Stages of Change" (aka Transtheoretical) model, which theoretically outlines the different stages of change individuals tend to move through: Pre-contemplation, Contemplation, Preparation, Action, Maintenance as well as Relapse. Whilst this model can be applied to lots of different behaviours, I focus on it's application to health & fitness: I give some practical tips on how to perhaps get unstuck, or be able to progress more towards ...
Oct 05, 2023•27 min•Season 1Ep. 7
Welcome back to The Wai Way Podcast - A Diary of Another CEO. In this episode, I hold space to unpack some of the ways cultural appropriation is showing up in the health, fitness & wellness industry: What is "cultural appropriation" Where BBLs and the modern day quest for bigger butts came from The gigantic - but not talked about enough - cultural appropriation of yoga as a practice How you can APPRECIATE instead of APPROPRIATE within your own health, fitness & wellbeing practices Refere...
Sep 28, 2023•21 min•Season 1Ep. 6
Welcome back to The Wai Way Podcast | A Diary of Another CEO. In this episode, I explain the menstrual cycle and share some of the tips I give my clients to optimise their training & nutrition in relation to their cycles. We'll cover: The 4 phases, or 'seasons' of the menstrual cycle When you're physically - not just imagining it! - at your strongest & most powerful Why you really are hungrier the week running up to your bleed Tips on how to manage, and even harness, PMS-symptoms Don't f...
Sep 21, 2023•31 min•Season 1Ep. 5
Welcome back to The Wai Way Podcast | A Diary of Another CEO. In this episode, I share something deeply personal that's been impacting me, and talk about 'motivation' - what it is, where to find it and how to harness it. We'll cover: The differences between 'Intrinsic' and 'Extrinsic' motivation, and some of the main challenges to staying motivated including the "self-efficacy trap" How and why I coach my Wai Way clients to focus on the journey not the outcome to help with their motivation level...
Sep 14, 2023•20 min•Season 1Ep. 4
WELCOME back to The WAI WAY Podcast | A Diary of Another CEO. In this episode, I cover your top 4 most Googled "health & fitness" questions: How to lose weight fast Best foods for weight loss How to build muscle How much protein do I need I don't make the questions, I just serve the people! If you have any further questions, or want clarification on anything, don't hesitate to DM me on my socials: @RochanaJackson // @theWaiWay , or email me on rochana@theWaiWay.com - always happy to help. ...
Sep 07, 2023•22 min•Season 1Ep. 3
WELCOME back to The WAI WAY Podcast | A Diary of Another CEO. In this episode, I cover: Importance of stepping out your comfort zone in order to grow "Diet Culture" and carrots Why I've struggled finding 'Body Positivity' Health is not one size fits all... ...and you can still want to lose excess body fat Five Practical Tools to help reclaim your body-narrative Let me know your thoughts, or find me: @theWaiWay @RochanaJackson rochana@theWaiWay.com And don’t forget to follow or subscribe to The W...
Aug 31, 2023•28 min•Season 1Ep. 2
WELCOME to The WAI WAY Podcast | A Diary of Another CEO. This first introductory episode covers: Who will get value from the WAI WAY podcast Why the WAI WAY podcast is different to the other "heath & fitness" ones out there Who am I (Coach Rochana (she/her/hers)) and the WHY behind creating WAI WAY online fitness & lifestyle coaching for women Top 4 "get to know" questions from Instagram, asked & answered Great to have you here, stick around and don't forget to SUBSCRIBE!...
Aug 24, 2023•26 min•Season 1Ep. 1
