Arsh Dhindsa

10 years ago I thought I needed a better body. Turns out I needed a better mindset.

The body changed because I changed.

Here’s what I wish someone told me at the very beginning 👇🏽

1️⃣ You can’t hate yourself into a body you love.

I trained out of shame.
I starved out of guilt.
And I wondered why I kept burning out.

Progress became sustainable the moment I started training from self-respect, not self-punishment.

2️⃣ Results don’t come from “good weeks”. They come from boring months.

It’s not the perfect Monday that changes your body. It’s the quiet Tuesdays, the average Thursdays, the weekend you still show up for.

Consistency is what separates almost from elite.

3️⃣ Your environment matters more than your willpower.

I kept trying to “be stronger” instead of making it easier to win.
Once I changed what was in my fridge, my phone, my circle, and my routines - discipline stopped feeling like a fight.

4️⃣ The mirror isn’t the goal. Confidence is.

The physique was never the real win.
The real win was becoming someone who keeps promises to himself.

That changed how I trained, how I ate, how I live.

5️⃣ Most people don’t fail, they just never get guided.

I didn’t lack effort.
I lacked structure, clarity, and accountability.

And that’s what cost me years.

If you’re reading this and you’re tired of starting over…
If you’re tired of guessing…
If you’re tired of doing “everything” but still not seeing changes…

I coach people through this exact transformation.

DM me the word “CHANGE” and let’s build your physique this year.

Dos and don’ts if you really want to achieve your fitness goals in 2026.

After the holidays you’ll see a lot of people trying to lose the holiday weight as fast as possible. This might lead to going to extreme measures.

My advice: don’t do it.

Health is a long term game.

Do what is realistic and sustainable.

Dont fall for these trends or quick fixes.

Favourite outfits from this year (no gym clothes)

New Year’s resolution: get 5% body fat at 260 lbs

just waiting for my cycle to come in 💉 (jk 🤣)

New Year’s resolution: hop on a cycle 😈

Jk natural for life

Be honest are you doing all of these?

If you’re just starting or restarting your fitness journey, read this.

Year 32 and officially an “unc” 🤣

It’s not official until you get called an “unc” from someone born in 2006 🤣🤣🤣

Here’s 32 valuable lessons I’ve learned in my life:

1. It’s okay to be scared but don’t let it stop you.
2. The world reflects how you treat yourself.
3. Some things fall apart so better things can align.
4. Choose people who choose you.
5. What you run from controls you.
6. Let go of who you thought you’d be.
7. Life doesn’t have to be perfect to be beautiful.
8. Your past is a lesson, not a prison.
9. If you don’t ask, the answer is always no.
10. You can restart any day, any moment.
11. You attract what you believe you deserve.
12. Don’t take advice from people who aren’t living the life you want.
13. You can do anything, but not everything.
14. The world rewards action, not ideas.
15. Be okay with being misunderstood. Not everyone needs to like you.
16. If it costs you your peace, it’s too expensive.
17. You don’t need to have it all figured out to start.
18. The way you do anything is the way you do everything.
19. Failing is part of winning.
20. What you tolerate is what you’ll continue to get.
21. Confidence comes from keeping promises to yourself.
22. The loudest critics are usually the most insecure.
23. Consistency wins every time.
24. You become like the people you spend time with.
25. No one is coming to save you.
26. Your health is your real wealth.
27. Most people don’t care and the rest are too busy.
28. Gratitude changes everything.
29. Silence is powerful. You don’t need to explain everything.
30. Time is your most valuable currency.
31. Nothing changes if nothing changes.
32. The best investment you’ll ever make is in yourself.

Grateful for the setbacks, lessons, and wins 🙏🏾❤️

One year of choosing the hard thing.

🏃‍♂️ 6,375,090 steps
🔥 487,275 calories burned
⏱️ 67,525 minutes in the gym

Here’s what these numbers DON’T show:
👉🏽The early mornings
👉🏽The workouts when I felt defeated
👉🏽The days I wanted to quit but didn’t

Your transformation won’t be built in one week. Might not even be built in 3 months.
But It can be built in one year.

Take the first step.
Then take the next.

If you need help getting consistent, I got something special dropping this Saturday on my birthday 🥳

Dm me if you want early access 🤫

The last one is something I struggled with for a long time 👇🏽

1️⃣ Progress doesn’t always look like progress.

👉🏽Some weeks you won’t see the scale moved strength increase, or physical changes but that doesn’t mean you’re failing. Keep showing up.

2️⃣ The gym won’t fix your life, but it will fix how you handle life.

3️⃣ The results you want show up after the point where most people quit.

👉🏽The moment you feel like giving up is usually the moment right before everything changes.

4️⃣ Training isn’t supposed to feel magical every time.

👉🏽Some days you’ll crush it, other days it’ll feel like a battle. The days you show up without feeling like it are the best workouts.

5️⃣ If you only train when life is calm, you’ll never get anywhere.

👉🏽Work stress, family, seasons, emotions will always be there. Learn to show up anyway.

6️⃣ You’re not chasing motivation, you’re building identity.

👉🏽motivation is temporary.

7️⃣ Fitness is supposed to ADD to your life, not take from it.

👉🏽if your routine makes you miserable, burned out or obsessed, you’re missing the purpose. Fitness should give you energy, confidence, mental strength, and a happier life outside the gym. Thats the whole point.

When you train from a place of self-respect instead of punishment, everything changes. Your results, your mindset, and your lifestyle.

You win long-term when fitness becomes something you enjoy, not something you survive ❤️

If this hit home, drop a ❤️ and share with someone who needs it.

You act like you’re 21 again every weekend… here’s why that’s holding you back 👇🏽

You grind all week, hit your workouts, hit your macros, feel in control and then the weekend hits and suddenly it’s “I earned this”.

A few drinks. Late nights. Missed meals. Zero movement.

Then Monday comes and you’re back at square one wondering why progress feels stuck.

The truth is you don’t need to give up your weekends. You just need to stop starting over.

Here are 5️⃣ weekend habits ruining your progress (and how to fix them):

1️⃣ Using weekends as a “reward”.
You’re not a dog getting treats for a good behaviour. Stay consistent, not perfect.

2️⃣ Skipping steps.
Movement doesn’t stop because it’s Saturday. Go for a walk, hit 8-10k steps.

3️⃣ Lack of sleep.
Late nights have a negative impact on recovery and hunger hormones. Prioritize rest and going to bed at a similar time.

4️⃣ Drinking both days.
Pick one day if you are drinking , set a limit (3 drinks max), hydrate between drinks. Your body will thank you and you won’t be hungover.

5️⃣ No plan for eating out.
Look at the menu ahead of time, hit protein first, and stop when you’re satisfied not stuffed.

Stop undoing five days of progress in two.

Save this post for next weekend and DM “RESET” if you want my weekend strategy.

REMINDER to live like everything is going to work out, because it is‼️

I know it’s hard to believe that sometimes when you’ve been doing the right things and not seeing the results yet.

When you’re tracking your food, showing up to the gym, staying discipline and still feel stuck.

But that’s where most people quit. Right before things start to click.

Progress doesn’t always show up as a number on the scale or in the mirror. Sometimes it’s showing up even when you don’t feel like it.

Sometimes it’s choosing not to go back to old habits when life gets stressful.

Sometimes it’s just believing that all the effort you’re putting in will eventually pay off.

Because it will. It always does.

So today I want you to breathe, reflect on your week, plan the week ahead, workout or go for a walk if it’s your rest day, and have faith ❤️