Arvind Ashok

I couldn’t even run a mile.

I was 20 years younger, part of a running group, and still ended up hiding behind a tree, waiting for everyone to finish so I could walk back to the parking lot and go home.

That’s literally how my fitness journey started.

But the next day, I showed up again.

Six months later, I ran a half marathon in about 2 hours and 10 minutes.

Looking back, the biggest lesson wasn’t about running.

It was about showing up and doing the work.

If something breaks you, it’s okay. It happens. The real test is whether you keep coming back.

Because as long as you keep coming back, you will win.

If I had to restart my fitness journey in 2026, I wouldn’t start with intense workouts.

I’d start by building the base.

First, I’d work on my aerobic base — Zone 2 cardio — because when I started running, my heart rate would go very high. I’d spend 3–4 months bringing that down and building basic endurance.

At the same time, I’d use yoga because it works on the nervous system, posture, breathing, integration and flexibility.

Then I’d add 2–3 days of strength training and work towards a few basic strength standards.

But there’s one more thing I wouldn’t ignore.

Past injuries, asymmetries and years of daily movement patterns leave their mark on the body. We all have our own imbalances.

So for someone my age or slightly older, I’d start with a daily 20-minute movement reset — crawling, rolling, stretching and other mild movements that simply help you feel better.

It doesn’t have to feel like a workout.

The goal is to build a base in everything — endurance, movement, mobility and strength.

Then, a year down the line, you have the freedom to choose where you want to go.

And honestly, that’s pretty much what I’ve been doing for the last one and a half years.

You don’t become a different person overnight.

You put in the work… and slowly, your body gives you evidence.

You walk upstairs more easily.
Your posture feels better.
You lift something you couldn’t lift before.
You run farther than you thought you could.

Those little wins start changing the way you see yourself.

That’s the part nobody talks about enough.

Fitness isn’t just about losing weight or getting stronger. It can change your identity.

So don’t chase the perfect plan. Find a structured one, stay with it, and give yourself enough time to see the evidence.

Start small. Stay the course.

The shift will come.

After 15 years of coaching, I keep seeing the same pattern — people struggle not because they aren’t capable of putting in effort, but because one or more of the foundations is broken.

First is the metabolic base. Blood sugar control and your organs working optimally matter. When that foundation is shaky, it can show up as feeling too tired, not recovering well, or struggling to put on muscle.

Second is the training base. It’s not enough to simply lift a lot. Did you actually learn the right movement patterns? Did you progress through them in a systematic way?

Third is nutrition. For most people, the issue is simply not eating enough protein.

And then there are systems.

Most of us can put in effort for a few weeks, maybe even a few months. But eventually things come crashing down when those behaviours aren’t really our habits, our life, or our identity.

The goal is to build systems that take care of themselves — going to the gym, meeting your community, and making the right choices without constantly relying on willpower.

One simple example: don’t keep crap in the fridge.

When sleep is poor and something tempting is sitting there, it becomes much easier to make a bad decision. That’s not just a willpower problem — it’s a breakdown in the system.

Fix the system, and you start rebuilding the foundation.

These are the bricks that make up your house.

Getting older isn’t the problem. Losing muscle is.

As we age, if we don’t give our body enough movement and stimulus, we gradually lose muscle. And that can mean less energy, more energy crashes, lower function, reduced mobility, and eventually less independence.

The signs can be small, so we often ignore them. But over a few years, those small changes can add up.

The good news? Your body can adapt at every age. You can build muscle at 40, 50, 60, even 70. It may be easier when you’re younger, but it’s never too late to start.

The important thing is not to keep waiting. Every year you give up is a wasted year.

Strength training isn’t just about looking fit. It’s for everyone, at every age — and it’s one of the most important tools we have for staying strong, mobile, functional, and independent as we age.

Start where you are. Build from there.