Welcome! (& An Article List)

If you’re over-worked, over-stressed, and “under-healthed”, you’ve come to the right place.

Welcome to Ambastha ATHLETICS!

My name is Ankur (a.k.a. “Encore”) Ambastha and I’m a Certified Personal Trainer, Fitness Nutrition Specialist, and Computer Engineer who makes health simple and convenient for people who lead ultra-busy lives (which includes myself).

Ankur Ambastha Small Headshot circle <—That’s me!

I make health & fitness more attainable for busy people by helping them build easy, but powerful, habits that fit their unique lifestyles.

I don’t believe in a one-size fits all solution either, which is why I’m constantly creating new and improved ways for you to get the results you want, in a way that actually works for you and your lifestyle, long-term.

I have almost 15 years of health & fitness knowledge under my belt and about 5 years working professionally with people (so I have a lot to share!) and to get you started, I have a list of articles I’ve written for you below!

But, before that, if you want to really boost your progress…

If you want the best content that I only share with my most motivated readers, make sure to join my (free) trusted Inner Circle here:

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Liz is invincible, and needs our help!

Liz in the snow!

Dang, look how cool she looks, not even fazed by the cold! That’s a champ right there, you go Liz!

“If there’s one thing to be proud of, it’s the realization that any challenge is a mental battle. Once you tell yourself you can do it… you can actually do it.” – Liz


UPDATE: Thanks for stopping by, I hope you enjoy reading this as much as I had writing it for you! Time’s running out though and Liz already completed part of her challenge Saturday, May 18th and still needs your help to finish the other part just as strong!!! :O

This post will be here for you to read whenever you can, and right now it’s crunch time!

So click here to jump to the part where you get to help support her and grab your free gift to show my appreciation 🙂


Hey, I have to ask, what would your life look like if you jumped at the chance to do the big, scary things that challenge you to rise, instead of shrinking away in fear like our mind’s want us to?

The challenges that give you knots in your stomach even thinking about. The challenges that you know will move your life forward more than anything else.

These are the necessary, mindset-building, life-conquering feats that forever change what you think you are capable of, that takes you to the next level, and teaches you how to accomplish anything you set your mind to.

So, what are those for you? What are the challenges you would do, if you knew you were invincible and unfailing?

Think about it and hold those goals in your mind as we go through Liz’s journey together of becoming mentally & physically invincible!

Because where she started out, is where we all start. And, where she is today, is inspiring beyond belief.

You can do it too, we’ll talk about exactly how you can build the mental superpower of doing what you want to do, even when it feels uncomfortable or you just don’t feel like doing it in that moment.

And right now, we all also have the rare opportunity of supporting her in doing something extremely physically and mentally demanding, and she’s not even doing it for herself.

She’s doing it for something much larger than any of us, and we have until Friday, May 17th to help her out before she goes off the grid to do it. So let’s send her off with our full support and momentum pushing her forward!

So, I can’t wait for you to hear all about her story! Of where she started, her biggest accomplishments and takeaways that you can learn from also, and how you can help her with the biggest, most “out of her comfort zone” challenge she’s ever attempted.

There’s also something extra below for you, from me, as a thank you for reading this and supporting her!

With that, let’s dig in!

(Psst, don’t have time to read all this right now? No worries, time’s running out though, so click here to jump to how you can help Liz out, then come back to read the rest of this goodness later! 🙂 )


Meet Liz. This is where it all began.

Liz joined my online coaching program over 80 weeks ago, and our time together has completely flown by and been a ton of fun! It has been an absolute honor to watch her grow, conquering every challenge life throws her way, and even actively looking for new & exciting challenges (read: “far outside comfort zone & terrifying” challenges 😉 ) to push her to the next level!

In that time she has transformed her mindset and accomplished a ton, but her story starts like most people’s stories: wanting more.

Flashback to 80 weeks ago and Liz is busy. Like, “most people would have pulled all their hair out” busy. She’s working full time and taking classes on the side too. She’s basically working all week long and only has maybe 1 day off, most of the time not even to relax, but to do errands and prep for the next week.

Despite her busy schedule, she’s still trying to fit in everything that’s important to her. So she’s doing some things as often as she can, but it’s hard to stay consistent, so she’d be on it, then fall off, and repeat, with no end in sight.

Which is the way it goes for most people with hectic schedules, or if we’re honest, even without the hectic schedule haha.

You might exercise for a few weeks, then fall off when things get even busier. Then something will happen later that motivates you to get back to it, and you repeat the cycle.

And that naturally applies to any positive change we try to make with exercise, food, sleep, stress management, anything & everything really. We’re all just human after all and struggle with the same challenges that come with the desire to change.

Sadly though, with the unhelpful “on, off, repeat” routines, all she’s getting are yo-yo results. And who wants that?

Who wants to feel tired going hiking again after a break? To have your lungs begging you to stop at the steepest part of your climb, instead of having extra in the tank to will you to the top? (More on hiking later by the way, you’ll love where she is with hiking today 😉 ).

Not Liz! She wants to feel awesome, to feel truly healthy, to be the 1 in 10 people to succeed despite everything she has stacked on her plate!

She wants to build daily consistency in marching towards her goals so she can feel comfortable and confident about the way her body performs and the way she feels! And that’s on top of the usual goals we all naturally have about wanting to look better & feel better, so we can live our lives fully without hesitation. It all comes together to build a very different life than the one we might be living today, and Liz’s drive to get there just hit its peak.

So, now Liz and I are talking, and I ask her what she needs to unlock her next level?

She says that all she needs is accountability and someone else to remind her that she can do it, no matter what life throws at her. To help her build the skill of taking ownership and control over life, and to keep moving forward consistently instead of falling backwards.

Well, Liz, I know you, I know you can do it, I believe in you, and I’m excited to get started. So let the party begin!!

(Psst, don’t have time to read all this right now? No worries, time’s running out though, so click here to jump to how you can help Liz out, then come back to read the rest of this goodness later! 🙂 )


No one could have guessed how far she’d go!

Liz’s journey has been a blast to watch and a privilege to be a part of!

And it starts with “Liz’s Habit Building Home Workout Challenge!” Which had 6-10 minute daily home workouts that she does to start building the habit of working out. Because, sometimes all we can fit in, especially mentally, is a 6 minute home workout. And that’s ok, we’ve all been there, 6 is infinitely more than 0, and you don’t have to stay there forever.

She’s the perfect example of having the courage to start where you are and making the most of it, even if it feels like it’s way below your potential. She’s busy, like a lot of us might be right now, but she doesn’t let that become an excuse to do nothing.

And wow, does it pay off, because she evolves to eventually crush over 300+ workouts logged with an astonishing 90% consistency in demolishing pre-scheduled workouts.

Which means that she becomes a master at scheduling things that are important to her in advance, then actually following through when the time comes! Sounds simple, but it’s a powerful skill that she has built and will benefit from forever, as you can imagine.

These aren’t just 300+ 6 minute home workouts or quick cardio sessions either. These are real, heavy breathing, heart pumping, and muscle building workouts, that just so happen to be fun also! Because she does what she enjoys, like yoga, rock climbing, Barre, CrossFit, hiking, biking, running, swimming, kayaking in the ocean, probably climbing trees while hiking also, I wouldn’t be surprised because she is one of the most active people you’d ever meet haha 😉

Now she works out at least 4 whopping times per week, plus gets to enjoy hiking trips pretty regularly over any free weekend she has! It’s all such a key part of her routines now, that she has told me she feels off when she misses a workout.

And that consistency and habit in training comes in handy big time, because one day she goes on a vacation where she spontaneously goes on a bike ride with a friend and ends up loving it…

Which naturally leads Liz to thinking, hmmm, it sounds like fun to do a sprint triathlon! Haha, that’s Liz for you, from a vacation bike ride to a triathlon!

So she commits to her first sprint triathlon!

It’s as simple as that, right? Don’t overthink it or find reasons why you shouldn’t do it? If it sounds exciting and scary, it’s probably an experience that will push you to grow more than anything, which is worth conquering your fear to unlock who you’ll become after, right?

Haha, as if it were that simple for us humans! That’s not our default and we naturally let any small doubt or hesitation stop us, so Liz committing so fast is a testament to acting despite fear.

But, wait, Liz doesn’t even have a bike or access to a pool to train with..?

Let me repeat that: Liz doesn’t even have a bike, or a membership to a pool, and she just committed to doing her first triathlon! :O

Holy smokes, right?

I mean, who needs a bike or a pool to feel mentally confident for your first triathlon?! 😛 Liz has something even more crucial: the will to challenge herself to reach a whole new level 😉

Liz decides she wants to do it. And then figures out how. She has 3 months and the clock is ticking, let’s go!

So, she buys a bike and goes through the growing pains to get it set up comfortably to ride 10 miles. Sheer will can’t make up for not having a bike to compete with haha.

And that’s on top of finding a pool membership that allows her to train swimming 500 meters, which she also does in the ocean with coworkers for extra fun haha!

Plus, she needs to hit the road and train running a 5K, after her legs feel like wet logs from swimming and biking first!

And she has only 3 months to conquer all of those things, which she has never done before in her life. She’s breaking new ground for herself and finding out what she’s truly capable of right now.

She takes it a day at a time, one swim, ride, and run at a time, and just focuses on what‘s next, without needing to know the whole path before starting. That takes immense courage, strength, and confidence in yourself, to know that you can truly do it.

She puts in the hours, miles, and laps training over the course of about 3 months…

And, she totally knocks it out of the park! Especially considering she literally decided she wanted to do a sprint triathlon, and then had to buy a bike!!! Oh Liz, you are awesome!

Talk about welcoming huge, scary, challenges headfirst! And look how happy she looks at the finish line, celebrating her first successful triathlon with her friends! 🙂

View this post on Instagram

Never thought I would ever attempt a triathlon until the beginning of summer. With lots of practice and support from others – I did it 🏊‍♀️🚴‍♀️🏃‍♀️ So yes I may have swam a little slow or ran my bike into a cone after a downhill tight turn but I stuck through. It is only up from here practicing for the next one. Maybe attempt to do a full triathlon next year 😃 Shoutout to my friends for coming out they were the surprising motivation after my bike ride when I was just unmotivated! Also shoutout to @ankurkambastha for helping me train and talk through this whole ordeal! He’s a great guy to talk with if you have any fitness goals in mind! #shamelessplug PC: @jairusracelis and @sheils.all.that #rockthebaytriathlon #firsttriathlon #sprinttriathlon #sundayfunday

A post shared by Elizabeth Kay Fabio (@ohkaaaaaaaaaay) on

“A couple of years ago if you would have told me that I can do a triathlon… I would have laughed, but just last year I did it.

I did the research. I did the training. And I did it. Challenges like these are what keeps me going!”

– Liz

So, she goes from 6 minute home workouts to a sprint triathlon!

Liz is the perfect example of consistency, compounding into huge feats that no one can ever see coming.

Sometimes all it takes is getting started, and you never know where it’ll lead you.

I’m proud of you Liz. For your trust in working with me, your inspiring consistency for over 80 weeks, and for loving yourself so much that you know you deserve the best, and for energetically working towards it daily.

You are truly invincible Liz, your mindset and accomplishments prove it.

Liz is so invincible, that she has even casually mentioned that she would compete in more triathlons, especially longer distance ones, just for fun, because now she knows she can!

And, she’s already back at it, with another awe inspiring challenge this Saturday, May 18th, that’s not just physical either, but means so much more, and she needs your help by Friday to crush it!

So, let’s talk about lessons learned through her story, how you can become invincible also, then I’ll share all about how you can support Liz in her current journey 🙂

Ready? Let’s go!

(Psst, don’t have time to read all this right now? No worries, time’s running out though, so click here to jump to how you can help Liz out, then come back to read the rest of this goodness later! 🙂 )


You can become invincible too. Here’s how.

I hope you enjoyed hearing Liz’s story, from where she started, to accomplishing things that she didn’t even see coming. And I hope you also saw how she’s just human, like you and I. How she started where we all start: unhappy with where she was and wanting more for herself.

Because no one who accomplishes great things are any different than you and I. They’ve just put conscious effort towards building the skills they need to grow and get what they want out of life.

So, no matter where you are right now, just know that you are capable of anything you set your mind to. Because, you can become invincible if you want to, and at the end of the day, that realization of your potential is one of the biggest secrets there is.

“I feel like I unlocked the big secret to facing challenges – that you just got to admit to yourself you can do it, and you will do it.”

– Liz

So, I hope you see what’s possible through Liz’s story and that you’re fired up to do it for yourself too!

Now, let’s take that fire you have and give you some big, fundamental lessons learned that you can use to unlock your next level too! (A bunch of which have been scattered throughout this article also by the way, as a way of trying to subliminally message you to take charge and go after what you want 😉 )

Here are some big thoughts to chew on and internalize:

  • Know exactly what you’re after and what you want. What do you have to gain, to lose by not acting, and what do you have to do to accomplish what you want? Keep that desire alive by revisiting all this constantly and checking in on your progress.
  • Break the path down into one tiny step that will move you forward right now, then commit to taking that step daily, consistently. Because every single step you take, no matter how small, will compound over weeks, months, and years to grow into something amazing that you’ll never see coming. So, take the tiny step now, even if you don’t feel like it. You’ll thank yourself later.
  • Not every step or day will be easy. The moment you want to give up is when you have the most potential to grow. We all face it and you become invincible by acting despite hesitation. Don’t break the growing habit. Either make the step even smaller to become mentally able to do it or push yourself to do it knowing that you have so much to gain.

Remember that every step you take, every challenge you go through, and every day you conquer builds your strength, courage, and capacity for more.

“Once you are always pushing yourself more and more, another challenge here and another challenge there isn’t as frightening.” – Liz

You can do it. So I have to ask:

  • What are you truly capable of?
  • What do you want and what’s holding you back?
  • And what would you do if you knew you were invincible?

And if you look backwards, have you ever wanted to do something new & exciting, but let uncertainty, hesitation, or fear stop you from doing it?

We all have. And we can all learn to think ourselves out of things less, and jump at the chance to do exciting, yet terrifying, things more.

Doesn’t all this make you wonder what you can do and where you can go, if you just try?

Well, Liz is doing exactly that. She isn’t letting hesitation or fear stop her from doing something incredible right now.

So, let’s talk about exactly what she’s up to and how you can help! Just wait until you hear it, she’s intense!!


Here’s how you can help cheer Liz on right now!

So, what’s Liz up to right now?!

Let’s get into it, because one of the biggest things I admire most about Liz is not just that she’s always jumping headfirst into challenges and pushing her boundaries!

It’s also that she is extremely kind and caring to herself, and even more so to others. She always puts other people first and if you know her, you know that you can go to her whenever you need to talk or need support with something difficult. She’s always there for you.

She genuinely cares about people and it is a true honor to me that our paths have crossed in friendship & life.

And now, she needs our support. We need to show her that we appreciate her efforts in being the person that this world needs.

A person who cares so deeply about critically ill children that she is willing to rise to the challenge of hiking 28 miles, which will take over 12 hours, when she could just as easily choose to sit at home and relax after a long work week like most of us will this Saturday.

And not only that, but she’s also pushing herself to do something else incredible also: raise $2,500 to make children’s wishes come true.

$2,500 that will put smiles on children’s faces, while they are struggling through illnesses that we can’t even begin to imagine. And hope in their hearts to show them that there is still beauty in this life, even if only for a moment, and that there are people in the world who care about them deeply.

That they are loved, no matter their circumstances.

Their wish could be the last great experience that they will hold on to and cherish for as long as they have left. Or it could be what gives them the energy and courage to fight for another day, the day that may be the one that saves their life.

“The wish allows children battling critical illnesses to build the hope and strength they need to fight harder and see the impossible become possible.”

– Make-A-Wish

This is bigger than all of us. And we have the power to make their dreams become their reality. To show them what it feels like to live their dream life, if only for a moment.

We have the power to help Liz reach her $2,500 goal & hike those 28 miles with a strong sense of purpose with every step she takes.

And she only needs less than $700 to hit her goal as of the time this was published.

So please donate. Will you miss that extra $50, $20, or $10? Or will you be grateful to know that it’s going towards a meaningful purpose?

I, Liz, the children, and the world appreciate your support in making the world a more kind and caring place for those who suffer immensely.

And if you can’t donate, not even $5 or $1, I understand and feel for you. I know you would if you could and I sincerely wish more comfortable times ahead for you.

UPDATE: Liz finished her hike!!! I can’t wait to add updates from her day here soon! With the hike done though, she just needs less than $500 to hit her fundraising goal also. Her work to help the kids isn’t done yet and your donation means just as much to them now as ever. Thanks in advance for your support 🙂

Please share this also.

Because you never how much one of your friends or even your parents might donate if you pass on this link. They could be the ones to help propel Liz to her goal & far beyond, to grant wishes to the 50% of eligible kids that never get to see their wishes comes true.

$700 is only 10 people offering $70 each. Or 35 people offering $20 each. And all you have to do is send a link.

To make it even easier for you, here’s some text you can copy & paste to send right now:

“Hey, hope you’re having a great day! I just ran into an article talking about a friend’s health journey which led her to completing her first triathlon! www.AnkurKA.com/Liz-invincible-needs-our-help I found it pretty inspiring and thought you might like it too. She has been setting her sights even higher and just finished hiking 28 miles Saturday, May 18th while raising $2,500 to help make critically ill children’s wishes come true and spread hope. Please enjoy her story, lessons learned that you can apply, and donate. She only needs less than $500 to hit her goal and I’m sure she would highly appreciate your support. Thank you in advance and I hope you find something valuable in the article which also has a free thank you gift at the end from the author! Thanks and have a great day!”

Or you can share this:

“I liked this story of a friend going from 6 min home workouts to completing her first triathlon, & I think you might also. Check it out www.AnkurKA.com/Liz

Remember, if you share this with enough of your friends or family, you could be the one who single-handedly races Liz to her goal.

There is nothing we can’t accomplish together, if we lift each other up and lend a helping hand when we can. Liz has always been there for so many people and now is our chance to be there for her.

So please consider donating and sharing.


And I can’t thank you enough for reading this article and coming along Liz’s journey together, minus the 28 mile hike that is 😛

To show my appreciation, I want to give you a free gift to accelerate your progress during your unique journey also.

Because a lot of what we talked about here isn’t easy to just read about once and internalize. I can teach you exactly how to apply what you’ve just learned and build the right skills and mindsets to accomplish what you want.

And this is only for people who read Liz’s story. You can only get this here, I don’t offer it anywhere else.

It’s called the “5 Foundations to Becoming Invincible” and in it, together we’ll talk about:

  • How to look backwards and get a snapshot of where you are on your journey and figure out where you want to go, with specific questions to follow along that guide you through the process
  • How to figure out what’s holding you back from your potential and what’s trying to pull you forward already, if you just let it
  • How to consistently take steps forward without ever falling backwards, a.k.a. how to not yo-yo diet on & off for life, ending up worse off than when you started
  • How to uncover real motivation that lasts for years, not months or weeks, even if you think you don’t have any right now (I’ll find it for you, trust me, challenge accepted haha 😉 )
  • How to make it all click together to build lifelong invincibility to live the life you want and deserve!

I’ve been practicing and honing this stuff with clients for over 7 years, so I’m excited to be able to distill it into the 5 most profound and impactful things you need to know to unlock your next level.

And I want to teach it all to you through 5 easy to digest and implement emails. Bite-sized, just what you need to know, and I want to get started right now if you’re ready!

So grab your free thank you gift here so we can hit the ground running.

Talk to you in a second. Thanks again for reading this, supporting Liz, and I hope have an awesome day!

Here’s to your success,

AnkurAmbastha-SmallHeadshot-circle.png (135×135)

Ankur Ambastha

How To Crush Your Goals In 2018

Note: this was originally an Inner Circle email, but I reposted it here (with an added intro) so you don’t miss out on making 2018 your most successful year yet!


Think about this for a second…how many times have you set goals in the past, or set New Year’s Resolutions, and failed to actually achieve them?

It sucks doesn’t it? And you’ve already heard all the statistics before, including that less than 1 in 10 people feel that they were successful in achieving their resolutions (Statistic Brain).

But, that doesn’t have to include you this year.

You don’t have to waste another 365 days, putting on more weight & feeling even worse by the end of 2018.

If you start the year off right, you can be blown away by the progress you make this year.

And to help get you started on the right foot, take my quick 5 minute challenge to make sure your goals are powerful enough and that you’re ready to make 2018 the year that you finally take control on your health.

Ready? Awesome, let’s do this…


Happy New Year!

This’ll be a very quick email to get you ready to crush your goals in 2018!

But first, HELLO!

Isn’t that deer adorable! That’s me saying hi, haha!

I hope you had a fantastic 2017 and are ready to kick some major butt in 2018!!!

So, to get you started kicking, let’s dive right in with your challenge for today!

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10 Minute At-Home Workouts

10 minute workouts man stretching image

Last week, we talked about the life-changing benefits of exercise in an attempt to get you excited about wanting to exercise (that sounds crazy, doesn’t it? Well, read the article to test it out!)

If we succeeded, then today is the day we lay the foundation for some quick and easy at-home workouts that will get you moving immediately and feeling great!

These routines will be laid out in an easy to understand and ready to use format, perfect for you if you lead a busy lifestyle where time is of the essence.

After this article, you’ll be ready to kick butt 10 minutes a day and feel awesome for it!

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What can we learn from “The Greatest”?

Note: I sent this out as an email to my Inner Circle, but wanted to post it publicly also (with minor edits to make it easier to read and make more sense), so here you go! Enjoy…


Hey,

You want to be great, right?

A great person – a great friend, son/daughter, parent – and to live a life full of greatness – with great health, happiness, success, etc….

And basically be great in every single part of life that you care about.

And on that path, having an image of greatness to look up to can be pretty inspiring and motivational, sometimes the exact push we need to act, right?

So, today, I want to give you exactly that, by showing you what greatness looked like for, literally, “The Greatest” 😉

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