As the New Year kicks off, it’s easy to feel the pressure to do more, train harder, wake earlier, overhaul everything at once. But for Ash Keillah, True Protein lifestyle athlete, coach and surfer, this year is about doing things differently.
Between surfing, strength training, Brazilian Jiu-Jitsu, coaching and family life, Ash knows firsthand that sustainable progress doesn’t come from going all-out, it comes from consistency, balance and listening to your body.
We sat down with Ash for a New Year Q&A to talk goals, common resolution mistakes, and how to build habits that actually last.
1. Do you have any New Year’s resolutions or goals that you’re committing to this year?
This year I really want to focus on consistency over intensity. Between surfing, training, BJJ, coaching and family life, I can spread myself thin. So my goal is to build a rhythm I can maintain, quality sleep, a balanced training load, and staying present with my kids and wifey.
Strong body, calm mind, happy home.
2. Why have you chosen these goals in particular?
Because life is full — and when things get busy, our own wellbeing is usually the first thing to slip. I’ve learned that I perform best — whether it’s waves, workouts or work — when I’m taking care of the fundamentals and not burning myself out.
Consistency creates momentum, and momentum creates results.
3. What’s a New Year’s resolution you’ve made in the past that you’ll never make again?
I once set a resolution to train twice a day, every single day. It sounded like discipline, but it was actually a fast-track to injury and frustration.
Rest is a weapon. Recovery is part of the program. I’ll never set goals that ignore what my body’s telling me again.
4. What mistakes do you see people make when setting New Year’s resolutions?
A big one is creating goals based purely on motivation. Motivation is temporary and hard to sustain.
Another mistake is trying to overhaul your entire life on January 1st, that almost guarantees failure. Starting small and building gradually is key.
5. How can people set fitness or wellness goals they’ll actually stick to?
Keep it simple. Small improvements done consistently always win, or come train Bulletproof with me of course!
A few things that work:
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Attach habits to things you already do (morning coffee followed by a stretch, or a 30-minute movement session after work)
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Choose training you enjoy, the best workout is the one you’ll actually show up for
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Fuel your body properly, recover well, and hydrate, True Protein’s Electrolytes are a daily must for me
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Track progress in weeks and months, not days
If a goal supports your lifestyle instead of competing with it, fitness becomes something you live, not something you try to survive.
Key Takeaways from Ash
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Consistency beats intensity every time
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Recovery isn’t optional — it’s part of the plan
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Motivation fades, habits last
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Start small and build momentum
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Choose routines that fit your life, not fight it
As Ash reminds us, the most powerful New Year goals aren’t about doing everything, they’re about doing the right things, consistently, for the long run.
