Transform your body

Transform Your Body and Mind: Lessons from a Natural Bodybuilding Champion

In a recent interview, ASHAN a natural bodybuilding champion and former Marine shared profound insights ontransforming your body, building mental resilience, and achieving greatness through discipline and goal-setting.His journey, marked by challenges like arthritis, military transition, and personal struggles, offers a roadmap foranyone looking to elevate their fitness and life. Here are the key takeaways from his inspiring story.

The Power of Action Over Depression

The gym can be a sanctuary, a place where you confront your struggles head-on. As the champion put it, forcing yourself to work out, even when feeling depressed, sparks a sense of accomplishment. “If you feel depressed, but you still force yourself to do the workout, you’re going to end up feeling a little bit better about yourself because you at least did it,” he said. This small act of defiance against negative emotions can set the stage for transformation.

Setting Goals and Priorities

Goals give you direction, and priorities make them achievable. The champion emphasized the importance of writing down your objectives: “Pick up a note, write it down. What’s your goal? How long do you want it to take?” Whether it’s transforming your physique or achieving a personal milestone, clarity is key. For those starting a fitness journey, he recommends deciding within the first 30 days whether to train solo, join a gym, or hire a trainer. These foundational choices shape your path.Diet: The Unsung Hero of TransformationWhile training is crucial, diet often matters more. The champion highlighted the importance of tracking macros to align nutrition with your goals. “Do I want to go full-blown and track my macros, or just train without the diet portion?” he asked. A trainer can help refine this process, but self-awareness is the starting point. Understanding your nutritional needs ensures sustainable progress.

Crafting an Identity for Success

Your identity drives your actions. The champion shared how his commitment to training stemmed from his self-image: “This is who I am. This is what I do. I’m going to do it.” By aligning your habits with your desired identity, you create a powerful feedback loop. This mindset is especially critical for those aiming for greatness, not just basic health. He noted, “I’m only interested in people who really want to do something amazing.”

The Competitive Mindset: Embrace the Grind

Competing at a high level, like in natural bodybuilding, requires embracing discomfort. “It’s going to hurt. It’s never going to be easy,” the champion admitted. Instead of focusing on quitting, he thinks about where he wants to be tomorrow. Short-term goals, like winning a local show to qualify for bigger stages, pave the way for long-term success. This approach applies to any ambitious pursuit—break it down into manageable steps.

Overcoming Obstacles: A Personal Story

The champion’s preparation for a recent natural bodybuilding show was his toughest yet. After leaving the military, he faced a void, compounded by a diagnosis of arthritis in his spine. Despite constant pain, he leaned on his coach and clients for support. “This prep was the hardest I’ve ever done and the most disciplined I’ve ever been,” he shared. His victory wasn’t just a trophy—it was a testament to resilience and community.

Discipline as a Lifeline

Training became the champion’s anchor during turbulent times. “The gym is the only place where my head is completely clear,” he said. It’s where he channels aggression, maintains discipline, and finds peace. For those feeling lost, he recommends finding a personal form of discipline—be it the gym, martial arts, or another pursuit. This structure can ground you and provide purpose.

The Brotherhood AdvantageOne of the most powerful tools for success is surrounding yourself with like-minded individuals. “The biggest hack men need to apply is to get close to a group of hardcore men that force you to level up,” the champion advised. Training with others boosts intensity by 30-50% compared to solo workouts. This camaraderie, learned in the Marine Corps, mirrors a family dynamic—unwavering support that drives you forward.

The Role of a Coach

Even champions need guidance. The champion credited his coach for helping him navigate a challenging prep. “If Michael Jordan had a coach, why couldn’t you get one?” he asked. A coach provides expertise, accountability, and perspective, accelerating progress. However, finding the right fit is crucial, as not every coach suits every client.

Your Roadmap to Success

The champion’s final message is a call to action: create your roadmap to success. “Sit down, grab a notebook, and write down what you want to do,” he urged. Whether it’s becoming a bodybuilder, a doctor, or an entrepreneur, map out the steps. Daily goals—working out, hitting your macros, or completing tasks—keep you sane and focused. As he put it, “What gets me to stay sane is having a goal every single day.”

Ashan’s story is a powerful reminder that transformation is as much mental as it is physical. By setting clear goals, embracing discipline, seeking support, and taking action, you can overcome obstacles and achieve greatness. Whether you’re aiming to transform your body or your life, start with a single step, surround yourself with a supportive ecosystem, and keep pushing forward. As the champion said, “The solution to any problem is always action.”

If you’re inspired to take your fitness journey to the next level, hit the gym, find your tribe, and create your roadmap. The arena is waiting.