Fitness is one the lifestyle of the 21st century

It is an art of being in good shape and eating healthy.
Working out with consistency is important for achieving fitness results. This does not only apply to athlete but to other aspects of life.

Success does not come from what you do occassionally , it comes from what you do consistently

You must be working out something daily i.e routines , drills , rehearsals.
Great speakers dilligently practice for every event.

It takes discipline and consistency to stick with daily exercise.

Cristiano Ronaldo works extra hard on the pitch to supplement his hours of gym work. He usually starts off his day with short sprinting drills, before indulging in tactical exercises with his teammates to improve his understanding with them. He also works on his skills and ball control by doing technical drills on a regular basis.

Along with his regular training, Ronaldo maintains a high protein diet.He stays away from fatty and sugary foods, usually indulging in fish, vegetables and fruits. He eats up to six meals every day to make sure he has enough energy to train with the highest intensity possible, and avoids alcoholic drinks as well.

Folks who present their crafts without practice will loose shape and fade out with time.

Consistency entails making success a habit.

Unfortunately, the human mind finds it difficult to keep pace with desired goals that requires long waiting period. Most people become unmotivated and tired due to delayed gratification. Only few are consistent in waiting , standing against the wind until they achieve thier desired goals

People easily adopt habits tailored towards immediate gratification due to euphoria and fast reward system.Therefore it is easier to become addicted to high mood drugs than being consistent with being fit physically or achieving other goals in life.

Below are 4 tips of achieving consistency using the fitness routine model

1. Schedule your plan
     Design an adaptable plan that will not leave you tired. Identify time and date
     If its not scheduled , it is stressful

2. Start small
     Baby steps equal massive success. Convert slow and steady to fast and steady
     Increase the intensity of your practice with time

3. Accountability Partner
   Have a trusted and serious minded team mate

4. Resistance training

Like an athlete lift weights against gravity to build and tone muscle, you must defy gravity and emotional swings to standout
           The secret of success is consistency in Life purpose

            Leadership comes with consistency

Consistent actions creates consistent results . Between your goals and the desired end to achieve fitness in Life purpose is consistency

The only bad workout is the one that didnt  happen

Practice , be consistent , be fit for perfomance

The world is waiting for you to do more expolits





They dont care!

You said….

I ‘ m hurting ,  feel like drowning , having suicidal thoughts
I ‘m tired of everything
They wont help me
No one to encourage me

She said…..

He left me with without a good bye
I cried myself to sleep most times
I cant encourage ‘me’ to smile again

They said…..

Things look difficult , cant find job , the future is bleak
Wondering if there ‘ll ever be a light at the end of the tunnel
Nobody to encourage us
Life means pain ?
We feel like cars in reverse motion!

Take a look at the reality..

Like a plant , the root grow downwards ( reverse motion ) to anchor the seed , search for food and nutrient from the soil . The shoot starts growing upwards towards light. The product is fresh leaves

Look up!

The strenght from within the soul comes from God
Your soul is a soil that contains nutrients , enzymes and metabolites for growth

Man is a measure of his mind , so delete whatever depresses you

You dont drown by falling in the water, you drown by staying there

Dont get bitter, get better
Dont get beaten in the battle , get better

An Encourager is one who inspires with courage and I dont have to wait for people to perform that task for me, so I encourage me always

Wherever you go no matter what the weather, always bring your own sunshine…Anthony J D’Angelo
Love youself when no one can , encourage yourself

The true symbol of Democracy in Africa ‘ Nelson Mandela’ encouraged himself with the classic poem ‘ invictus’  even while serving 27 years imprisonment

Encouragement should come from inside
Encourage yourself via little ways
You must dance to your music
Encourage yourself
Find strength and re-ignite your passion
Every day bring new choices
I encourage me


Follow IG @realstoph


Fresh breath

Feeling blessed                        

Feeling high in the blue skies

Lub dub , Lub dub                                       Heart in throat                                           Reflex rhythmic smiles ☺

Birthday wishes out of the blue

Blown away and narcotized  by sincerity of the message uploaded on facebook!

Beautified by comments from friends     tagged across the globe

Every cohort V alumni felt this way on thier birthdays because of a goodhearted man behind the scene

Introducing Mr Selasie Stephen Asuo

A model for selfless service

True love 💖 is SELFLESS                        

It is prepared to sacrifice                        

It is never selfish

Half of the year gone , yet he sacrificed his time to make birthdays of cohort Vs memorable at no cost.

Rallying for 17 Sustainable development Goals for the Motherland ‘Africa’.

Sharing ground breaking stories of young leaders across africa via Afro radio network (arn)

Edwa b£ba a efiri a n>pa ‘                                               akan proverb

It means ,  the signs of a market boom starts in the morning.

Therefore, you can tell of someone’s character by his first action..SELFLESS service

Woforo dua pa a enna yepa wo>                                  akana proverb

If you climb a good  tree , you will get a push

Selasie has started a good thing and he will get help.

According to Kwame Nkrumah,

We face neither the east nor the west, we face forward

Be Selfless in your service to humanity

Selfless in speaking for women rights

Selfless in showing care to children

Selfless service aimed a transforming


Move Africa forward



A tribute to Mr Selasie Stephen Asuo

Dedicated to all RLC Cohort V Alumni