January is a time for fresh starts, new goals, and renewed momentum towards goals you may already be working toward. It may seem like your goals are too far to reach, but with the proper dedication and mind-set, you will be successful! Here are some suggestions from the Ultra-Shake team to help you reach your goals in the New Year, no matter what they may be!

Set Reasonable Goals

Being eager to make healthy lifestyle changes and work towards your fitness goals in the New Year is excellent, but it’s also important to keep your goals attainable. This will ensure you won’t get burned out quickly and will improve your chances for long-term success. It’s also a good idea to set short-term goals as well as long term goals. If you want to lose 40lbs, try breaking it up into smaller weight loss milestones along the way to help keep yourself on track. If you want to be able to run a 5k, first set a goal of running a mile nonstop, then work towards two miles, with your final goal being 3.1 miles without stopping. Completing the mini goals within your long-term goal will help you feel successful and keep you motivated so you will be able to reach your ultimate goal.

Fitness Goals

If you’ve never worked out before, or it has been several years since you’ve worked out regularly, starting a marathon training plan may not be the best idea. You are likely to end up with injuries and dread your time working out. However, a smaller goal, like training for a 5k may be a good idea. This can gradually increase your endurance while decreasing your risk of injury because you are allowing your body time to adjust to more activity.

Even something as simple as walking a few times a week can have a major impact on your overall health and may be a good goal to start with for your new, healthy lifestyle. The important thing is to listen to your body. You should aim to push yourself just enough to improve over time, but not so much that you are at risk for injury or set yourself up failure.

If your goals is to improve your fitness after you’ve been working out regularly for an extended period of time, you may find that fine tuning your nutrition will offer a significant boost in your results[1].

Healthy Eating

When it comes to making healthy food choices, remember that you don’t have to eliminate your favorite foods. You can enjoy all things in moderation and most foods that tend to be high in calories or fat can be made in ways that make them healthier by using substitutions for ingredients that are high in fat. Try baking foods that you normally fry or switching from cooking with unhealthy fats to healthier versions such as coconut oil, which offers several health benefits[2] (which is why we include coconut  as an ingredient in our protein shake!)

When it comes to avoiding unhealthy food, the best thing you can do is plan ahead. Try pre-making your meals for the week and keeping healthy snack options around at all times. This will help you avoid impulse snacks full of empty calories and fat. Foods that are high in protein will help make you feel full, while also helping your muscles repair and rebuild from your fitness routine[3].

A few good choices are carrot and celery sticks, small portions of nuts, boiled eggs, slices of lean meat, and apples. Small portions of nuts are a good choice because they are high in protein and don’t require refrigeration. Another non-perishable option is our Ultra-Shake protein shake, which is a very convenient snack or meal replacement on the go. You don’t need to add filler ingredients, heat it, or prepare it in anyway—just add some ice cold water, shake it, and go!

The Importance of Convenience

No matter what your goals may be, doing small things to make healthy choices and activity easier throughout the day can make the difference between success and failure. For example, keeping a gym bag stocked with clean workout clothes in your car means you can exercise without notice if you happen to find time between other plans, or if your schedule changes without notice. If you have to go home to get your gym clothes, you’re more likely to end up sitting on the sofa watching a movie with buttery popcorn than properly fuelling your body and being active!

This is also why keeping healthy snacks around is a good idea. If you don’t have healthy options, you’re more likely to become overly hungry and make poor decisions. Planning your food also means you don’t need to think about what you’re going to eat throughout the day—it’s already planned and ready to fuel your body and your mind.

When you have to go out of your way to get healthy food or to take part in physical activities like working-out at the gym or to get comfortable shoes for walking, you’re less likely to take part in the activity and may struggle to develop these healthy habits. Set yourself up for success and you will become successful.

How Ultra-Shake Can Help You Reach Your New Year Goals

At Ultra-shake we are committed to providing our customers with a product filled with quality ingredients that is easy to use and also tastes great. This is why we’ve developed a variety of flavors and have careful researched and sourced the ingredients we use in our protein shakes. We offer one time shipments, which can be entirely your favourite shake flavour or a variety pack, as well as auto-ship options that will provide you shakes each week to help you stay on track with your goals.

And remember, celebrating small successes as you embark on your journey and you will develop habits that will last a lifetime.


[1] on.ac.uk, (2015). Why is Nutrition Important in Sport | Institute for Optimum Nutrition. [online] Available at: http://www.ion.ac.uk/performance/sports_nutrition/why

[2] Authority Nutrition, (2013). Why is Coconut Oil Good For You? The Healthiest Oil for Cooking. [online] Available at: http://authoritynutrition.com/why-is-coconut-oil-good-for-you/

[3]  Choosemyplate.gov, (2015). Health and Nutrition Benefits of Protein Foods - Food Groups - ChooseMyPlate.gov - USDA. [online] Available at: http://www.choosemyplate.gov/food-groups/protein-foods-why.html