Eating and Moving Well

Even when you’re broke, busy or figuring it all out.

Let’s be real; You’re trying. You want to feel better in your body, maybe move more and eat a little healthier. But between rent, school, stress and barely-there grocery budgets, wellness can feel like something made for people with more time, money, and fewer worries.

This is for you, the person doing what they can, where they are. You can take care of yourself without spending a fortune or turning your life upside down.

Start simple. Match your movement with food that supports you. 

1. When you’re running on empty.

You are tired, maybe even overwhelmed but you still want to do something small to care for yourself. Try gentle stretching, a slow walk or just lying on the floor and taking a few deep grounding breaths. To refuel, go for something warm and easy like boiled sweet potatoes, oats with groundnuts or seeds, toast with peanut butter or rice with eggs. These comforting familiar combos help restore your energy without much effort.

2. When you have a little energy.

You’re not at 100% but you’re not drained either. This is a great window for a little movement. Go for a 15-minute YouTube workout, skipping or dance indoors or do a few sets of bodyweight squats or push-ups. Then refuel with simple meals that support recovery; rice with lentils, plantains and eggs or noodles with sauteed veggies and canned tuna. You’re building strength and nourishing your body, without needing anything fancy. 

3. When you’ve been sitting all day and need a reset.

Long hours of studying, scrolling or working can leave your body feeling stiff and sluggish. To break the stillness; try reaching your arms overhead and stretching, take a 5-minute walk or do shoulder rolls or gentle torso twists. Refuel with light, energizing snacks; bananas with groundnuts, crackers with avocado or a handful of roasted chickpeas. Small meals can completely shift your energy without costing a thing.

4. When you want to wind down.

Evenings can be tough with a tired brain, racing thoughts and those late-night cravings. Soften into rest. Try laying on your back with your legs up against a wall and breathe slowly. Let your body settle. Eat something comforting (not too heavy and not too strict); a boiled egg with toast, rice with sauce or veggies (whatever feels gentle and grounding for you).

You don’t need perfect routines, protein powders, gym memberships or green juice to begin your wellness journey. You just need to start where you are, with your own body, your own food and your own pace. It doesn’t have to look like what you see online. 

Your version of wellness too counts.