Liverpool coach's little wins to keep your fitness on track over Christmas

Whether you’re a once-a-week walker, somewhere who’s at the gym every day, or in between, this time of year is always the toughest for sticking to a fitness routine.

The usual plans get ditched and then there’s all the extra food and drink to deal with – so how can you stop the festive season messing up the good work from the rest of the year?

Nic Santangeli, head coach in strength and conditioning at Liverpool’s Elev8 gym, says there’s no point in setting targets and expectations that aren’t achievable.

The way to tackle it is by being realistic and going for little wins between now and mid-January.

Nic from Maghull spent 13 years in the Army from school, joining as an engineer before specialising in physical development. When he left the military two years ago he decided to take that concept and develop it for athletes, businesses, mums, dads, and everyone in between.

“It’s something that can adapt to everyone, so it can be tailored from a woman in her 50s coming in who might wanting to lose weight to young lads who are professional fighters.

“What I do is strength and conditioning specific to the individual so it’s about helping someone progress and at the same time protecting their output in life. If a mum is working and has got three kids, she’s got to have the energy to do all of that so for her the training might be a lot less intense than a 21-year-old male who wants to train 100 hours a week.”

At the Elev8 gym on Vulcan Street near Costco, Nic has been coaching clients through a six-week plan of intensified training to allow a step-back over Christmas. But he says it’s not too late for everyone to still get themselves prepared.

“There are little achievable tips you can still do – just because it’s Christmas doesn’t mean you need to completely stop on food, nutrition, exercise, steps, things like that.”

Here are Nic’s little wins to keep your fitness on track over Christmas …

High protein choices when eating out

During Christmas, staying on track with your fitness goals while eating out can be challenging, but it’s possible with some smart choices. If you have multiple meals out planned then you could go for a high protein option, for example dishes like roast chicken, turkey or steak, which are common on Christmas menus. This way you’re saving calories that can go on a starter, dessert or your favourite drink.

Keep steps & activity levels high

Staying active over Christmas can be a fun way to maintain your fitness goals while enjoying the season. Make an effort to keep your step count up by taking post-meal walks with family/friends or explore winter activities such as the Christmas markets. Consider setting a daily step target, such as 10,000 steps. Incorporating short, brisk walks or light activity throughout the day helps offset the indulgent holiday meals and keeps your metabolism active, supporting overall fitness. Don’t underestimate the power of walking. This can be a huge positive when it comes to maintaining your progress over the Christmas period.

Be kind to yourself when looking at the scales

During the Christmas season, it’s important to be kind to yourself when looking at the scales. Weight fluctuations are completely normal due to changes in diet, hydration, and activity levels. Temporary weight gain from indulgent meals or extra treats is often water retention or bloating, which will quickly stabilise once the holiday period ends and routines return to normal.

Avoid being hard on yourself, as this can lead to stress or unhealthy habits. Focus on overall health and well-being rather than immediate numbers. With consistency and patience, your body will naturally return to your baseline as the festivities wind down.

Stick to your training routine where possible

Loosely sticking to your routine over the Christmas period can help you stay on track with your fitness goals, even during the holiday chaos. While it’s normal to have a busier schedule, try to maintain consistency by fitting in shorter workouts or adjusting the timing. For example, if you normally train 3-4 x per week, adjust this to 1-2 x per week.

Whether it’s a quick morning session, a lunchtime walk or even 20–30 minutes home workout, this can make a big difference. Sticking to something, no matter how small, is better than completely stopping. This will put you in a much better place when you return to normality in January.