J Amoah Speaks


imageLet’s face it, for some of us going to the gym is not easy. I’ll use myself for example…I’ll be motivated for a week, go consistently, and then stop going for some time (terrible I know). Then, there are those who love going to the gym, I know people who even go to the gym on their lunch breaks – I don’t know how they do it.


Everyone is different, some people love going to the gym and working out in an environment with other people and others don’t. Some people have really crazy schedules that make it difficult for them to go to the gym. For this post, I’ll be sharing some of my favorite at home workouts. Working out at home can be very effective and save you lots of money.


So let’s be clear here; I am by no means a fitness guru or a health expert. As much as I would love to stay healthy and fit, I find myself sneaking in my Sunday bowl of fufu and light soup from time to time. (Fufu is an African dish eaten in most West African counties). I believe in doing all things in moderation. Although I do not eat fufu everyday (due to its large amount of starch) I do eat it from time to time and I make sure to eat smaller portions. It’s important to also understand your body structure.


I’ll use myself as an example; I naturally have a very curvy body structure with my bottom half being a lot heavier than my top half. However, over the years I have studied my body. I realized that when I do not exercise and over eat on carbohydrates and sugar I gain a lot of weight quickly! As compared to someone else who does not exercise, eats whatever they want, and does not even gain pound…annoying right? I’ll be honest it used to frustrate me A LOT!! I would wonder how come God didn’t make me like that? Or why don’t I have what she has?


I began to compare myself to other women which I learned is the absolute wrong thing to do! God did not create us the same, I am not like her and she is not like me. We are all unique and we all bring something special to the table. It goes the same for our bodies, it is important for us to know and study our body type, and embrace all that God has blessed us with!


Now that we can appreciate our unique body types let’s get into some simple and easy at home workout routines. Please keep in mind that this regime may or may not work for you based on your health history or body structure.



Before I begin any workout I like to do a 5 minute stretch just to warm my body up. Stretching is a great way to loosen up the muscles.

After I finish my stretching, I move on to my arms.



I like to use the 8 pound dumbbell weights for my arms. I begin with 2 sets of 30 on each arm ( please make sure to do the first set of 30, on each arm taking a quick 10 second break and then moving on to the next set of 30). After my arms, I do a quick stretch and move on to work on my legs.



For my legs, I’ve found that lounges work best for me. I usually like to keep the same amount of reps as my arms so I’ll do 2 sets of 30 again this time just focusing on my thighs and legs. I’ll add weights to my lounges for a more intense workout. Again you can choose to do it with or without the weights, do what works BEST for you! After my lounges I’ll do a quick 2 minute stretch and then on to my abs.



For my abs I like to keep it really simple yet very effective. I use the 10 pound medicine ball and do 2 sets of 60 crunches ( please make sure to do the first set of 60 taking a quick 10 second break and then moving on to the next set of 60). After I finish the 2 sets of 60 I move on to my sides to do some side crunches. Same formula 2 sets of 60 with a 10 second break, I know it sounds like a lot but don’t worry you got this. After I finish my abs I like to do a good stretch and then on to the grand finale, the booty 🙂



For my bottoms I try not to do too much in this area as I have a fear of getting a muscle butt LOL. I know it sounds crazy but I believe in having a toned body, without overdoing it and looking too muscular. So for this area I like to keep it real simple, a little goes a long way. I do 2 sets of 30 lounges, for the first set I do 30 on one leg and 30 on the other and for the second set I do 30 lounges to the side on each leg. Once I’m finished I like to do a nice stretch and then on to the cool down.


Cool Down:

The cool down is my favorite part because now I know I’m finished my workout. I like to really enjoy this part of the workout by stretching out all my muscles. I begin by doing a leg hamstring stretch, shoulder stretch, and back stretch. Remember to take as much time as you need, you want to make sure you stretch out every part of your body.


I hope my workout regime is able to help anyone reading this, again please keep in mind that it is important to find a workout that’s right for you. Maybe you’re a dancer, or a runner, so running is probably a better option for you. Whatever the case may be, find out what works best for you and stick to it. Working out can be difficult and a bit of a struggle but we can do all things through Christ!

Stay Blessed

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