Remember those midday naps we were called away from playtime for when we were kids? I hated them. It seemed like they lasted forever and we spent more time pretending to be asleep, waiting for the moment to be told we could get up - fake yawning and returning to play - than we did actually resting. Now incorporating a nap into my daily routine is essential. I even schedule naps into my Google Calendar when necessary. I take my lunch break and will walk my tail out to my car and close my eyes for 15 minutes.
With all the conversations about self-care, I recognize that we often leave out the simplest and most important forms of self-care in favor of the fancier, pop cultural fads. Getting the daily rest we need is one of the best self-care tenants we can live by. As women on the rise, we've got people to see, things to do, and places to be and we need to be at our brightest, quickest, and most alert to make the moves we're here for. We need to rejuvenate on the regular. Adequate naps help tremendously with that.
My girlfriends and I agree: We regret the naps we goofed our way through as kids and will dare anybody to disturb the few we get now. It's hard enough trying to adult and get enough rest but when you throw in the curveball of how to get adequate rest, it can all become a bit trickier.
You might think, "Well, don't you just close your eyes and drift to sleep?" Not necessarily. Consistent studies show that there are proven ways to ensure you're napping to the best of your ability and getting the most out of each nap you take. I've taken the liberty of pulling some of the best tips to getting the best abbreviated shut-eye:
Limit Naps To 30 Minutes Or Less.
According to sleep.org, napping for longer than 30 minutes can counteract the benefits of a nap, which include alertness, enhanced performance, and a better mood. A nap is not supposed to take the place of actual sleep. Think of it as a quick recharge to a smartphone battery halfway through the day. If you charged your phone the night before, halfway through the next day you're perhaps between 65% and 55%. All the phone needs is a little boost in battery power to ensure it isn't completely dead by the end of the day.
It's Not Weird To Feel Tired Halfway Through The Day.
We've all felt that midday slump. You know, the sudden lack of motivation and energy that many of us override with caffeine. That less-than-energetic feeling around say, 2 or 3 p.m. doesn't (necessarily) mean anything is wrong. It's just that our bodies are not machines running on an endless supply of electricity. Our bodies run on what we put into them, how much (and the quality of) rest we get, our physical activity, and our mental/emotional health. Needing a rest in the middle of the day is essentially the way our bodies are designed. Factoring in how to get that rest should be a daily practice for everyone.
You Need A Good Night's Rest
If you're only getting a couple of hours of sleep each night because you're burning the midnight oil or you're binge-watching Being Mary Jane for the fifth time, a nap won't really do you any good the next day. Your body will always be struggling to make up for what it lost during the night. Naps are supplementary to your nightly sleep. The number differs by an hour or two but between 7 and 9 hours of sleep are necessary for peak productivity and better day-to-day health.
Sleeping In The Dark Is Most Effective
Light activity keeps the brain moving, expecting, waiting for something. Darkness allows the brain to settle itself and the body to relax, not expecting anything but rest. When at work, try finding an unoccupied room, setting your phone alarm for a good 15 to 20 minutes, turning out the lights, and dozing off. If that isn't an option, try using your car as Nap Central! Lay the seat back and apply a sleep mask over your eyes.
Try Meditation Apps
Apps like Calm, Headspace, Mindfulness , and MINDBODY (all available for iOS and Android) help you to practice mindfulness, meditation and rest. So, even if you can't take a nap during the day, you can still use one of these apps to close your eyes and allow your body to find its calm and center itself.
What ways can you begin to be more mindful and proactive about getting more rest? Let us know in the comments!
Featured image by Getty Images.
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The show is exactly what you’d expect when you put a media pro and a sports legend together—a mix of real talk, unfiltered moments, and guest interviews that feel like family kickbacks. As the duo wraps up their first season, Rocsi sat down with xoNecole to talk about teaming up with Deion, the wildest moments on set, and why streaming platforms like Tubi are shaking up the talk show world.
Scoring the Gig & Clicking Instantly with Deion
Photo by Paras Griffin/Getty Images for Essence
Deion Sanders had been dreaming of hosting a talk show, and when Tubi came calling, it was only right he made it happen. But before he found the perfect co-host, he held auditions with different women for the spot.
Lucky for us, Rocsi threw her hat in the ring, and the connection was instant. “You just can’t buy chemistry like we have,” she tells us. “We are legit like big brother, little sister—fighting, cracking jokes, telling each other off. When you watch the show, it’s like watching family.”
Mixing News, Culture & Sports—Minus the Snooze
With We Got Time Today, Rocsi and Deion cover everything from the latest headlines to celebrity tea and, of course, sports. But instead of stiff, rehearsed segments, the show keeps it loose and unpredictable.
“We’re not breaking the mold—it’s not rocket science,” Rocsi jokes. “We just bring our own flair, our authenticity, and our personalities to it. Deion has firsthand experience in sports, so when we talk about athletes, he brings a different perspective.”
And the best part? Unlike traditional talk shows that rush through quick interviews, We Got Time Today actually takes its time. “A lot of shows might give you one or two segments with a guest,” Rocsi says. “With us, we actually sit down and have real-life conversations.”
Her Top Guests (So Far!)
From music icons to relationship experts, the show has already had some unforgettable guests—but a few stand out for Rocsi.
“Ice Cube was our first guest, and he’s just legendary,” she says. “Kirk Franklin had us cracking up when he broke into a full choir freestyle for our Christmas special. And anytime we get Dr. Bryant on to put Deion in the hot seat? That’s my favorite!”
And of course, there’s Nick Cannon. “Nick was amazing,” she adds. “You already know he’s going to bring the energy and say something wild.”
Tag-Team Hosting with Deion: The Inside Scoop
While Deion Sanders is best known for his football greatness, Rocsi says he’s also one of the funniest people she’s ever worked with.
“He’s goofy—like, really goofy,” she laughs. “A lot of people didn’t know that side of him, but now they do. He can crack a joke, and if you’re too sensitive, good luck, because he will go in. But the best part? I throw it right back at him! Sometimes we just look at each other like, ‘Okay, that was a good one.’”
But beyond the laughs, she admires his insane work ethic. “Watching him juggle everything he does is just super admirable,” she says.
How "We Got Time Today" Brings That "106 & Park" Energy
Photo by David Livingston/Getty Images
For those wondering if We Got Time Today feels like 106 & Park 2.0, Rocsi says it’s a whole different vibe.
“The only comparison I’d make is that it’s a destination for the culture,” she explains. “It’s a platform where our people can come, feel safe, and have real conversations. But other than that, this is Deion’s world—we’re just having fun in it.”
The Talk Show Shake-Up: Why This Show Hits Different
Unlike traditional networks, We Got Time Today lives exclusively on Tubi, proving that streaming platforms are changing how we watch talk shows.
“Tubi is giving more people opportunities and making content more accessible,” Rocsi says. “Deion is a huge Tubi fan—he literally loves Black cinema—so it just made sense for him. And honestly? He’s got me watching it too!”
Real Ones Only: Women Holding Each Other Down
Rocsi credits her best friend, Chantelle, for always keeping her grounded. “She kept pouring into me, reminding me of who I am,” she shares. Even Deion Sanders makes sure to give her flowers, often calling her “the hostess with the most.”
In the industry, she’s built lasting bonds with women like Julissa Bermundez, Angie Martinez, and Angela Yee. “Julissa and I still kick it—her house is basically Sephora, so I just shop there,” she jokes. She also cherishes her friendships with Melyssa Ford and Robin Roberts, who have offered unwavering support. “Robin has always been there for me,” Rocsi says, reflecting on the wisdom she’s gained from the legendary journalist.
With the show’s first season wrapping up, Rocsi is grateful for the experience and excited for what’s next. “We’re having a good time, and the audience can feel that,” she says.
And if you haven’t tuned in yet? Well, Rocsi and Deion got time—so you might as well make some too.
Catch We Got Time Today now streaming on Tubi!
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I live in Atlanta and I have discovered a variety of free fitness activities that can help you burn calories, get in touch with your inner child, and maybe even make a new friend.
These activities range from roller-skating to Pilates to dancing. Check out a few of these places below:
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Thompson Hotel
Located in Atlanta’s posh Buckhead district, Thompson hotel offers complimentary yoga classes on Saturday and free Pilates classes on Sundays. Both classes are on the hotel’s rooftop, so you’ll get a good sweat while taking in the gorgeous views.
Atlanta Beltline
The Atlanta Beltline is a 22-mile path throughout the city that traverses trails, parks, and many neighborhoods. It recently announced its line-up of free fitness classes in different locations on the beltline. These classes encompass a diverse range of activities like tennis, roller-skating, Zumba, HIIT, and many more.
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Atlantic Station
Atlantic Station is also offering free fitness activities through its Wellness Wednesday program. Every Wednesday, you can explore various fitness class like dance, self-defense, bootcamp and more.
The Battery
The Battery, home of The Atlanta Braves stadium offers free yoga on Mondays as part of its Wellness Series.
Atlanta isn’t the only city that offers a range of free fitness classes. Make sure to check out your city’s social media pages or search TikTok or Google, and type in “free fitness classes in insert city.” Alternatively, join different Facebook groups that highlight events throughout the city.
Check these out and have fun.
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