Chasing dreams shouldn’t mean sacrificing our health!

My sister Akua,34,Kumasi Marketing Executive.

Her day: 4:30 AM: Wake up, pray, prep kids’, lunch for school.

6:30 AM: Battle traffic from Abukwa to Adum (1.5 hrs!).

8 AM–5 PM: Meetings,lunch at desk, client calls.

7 PM: Get home, cook, and help with homework.

10:30 PM: Pray. Sleep.  Repeat.

She gained 15 kg in 2 years. Her knees ached.

The doctor said ‘pre-diabetic.’ But gyms cost GH ₵400/month! When would she even join

Sound familiar?

REALISTIC FITNESS TIPS (Tested in Ghanaian Reality!)

“Trotro Cardio” Move while you commute! Walk 1 stop before boarding your trotro.

Stretch at traffic lights: Neck rolls, shoulder shrugs (no one’s judging!).

Skip the elevator: Take stairs in office buildings (even 2 flights counts!). I always do that, which is exhausting but helpful.

No equipment, no problem!

3 mins: Jumping jacks”

3 mins: Chair squats pretend you’re sitting for fufu!

4 mins: High knees (imagine chasing the last kelewele seller!

Turn cooking time into fit time! While boiling rice/beans: Do calf raises (up & down 20x!.

Waiting for banku to set: Wall push-ups!

Swap, Don’t Stop” Instead of: Fried plantain kelewele daily Try Roasted plantain twice/week. Instead of Sugary bissap, try infused water, mint + ginger + lime.

Like saturday mornings: Turn chores into dance-offs Afrobeats + mopping! Edey jorm waaa.  Kids’ playtime: Join tag or ampe. You’ll sweat more than them!.

Abena’s turning point? Starting SMALL:

She parked 10 mins farther from the office.

Swapped sugar bread for boiled egg + avocado on Tues/Thurs.

5 -15, squats every time she boiled water for tea.

“In 3 months, she lost 5 kg. Her energy came back. She stopped dozing off at work!

You don’t need: Fancy gyms. 2-hour workouts or expense shakes

You DO need: Consistency. Even 5 mins daily! Self-compassion. Missed a day? Try again!

Our ancestors farmed under the sun, carried water on their heads, walked miles to trade… You carry that strength! Adapt it. Own it.”

Start TODAY: Stand up right now. Stretch your arms high – touch the sky!

Drink a glass of water.

Share to a busy Ghanaian friend who needs this!

E.A-B Kelzi