Liverpool’s Absolute Body Solutions shares its top 10 tips to get your fitness back on track in 2026

As the New Year begins, many people use January as a fresh start to reset their health and fitness after the indulgences of Christmas and the festive period.

With New Year’s resolutions in full swing, January 2026 is the perfect time to refocus on your wellbeing, rebuild healthy habits and set positive intentions for the months ahead.

If you’re feeling unsure where to begin or need some motivation to get back into a routine, the personal trainers at Absolute Body Solutions based in the city centre on Castle St and in Speke have shared their top tips for kickstarting your fitness journey this New Year.

Start with your nutrition

The festive period is often filled with rich foods, treats and extra drinks, so getting your nutrition back on track should be your first priority in January.

If your goal is to lose some Christmas weight, aim to eat in a calorie deficit. This simply means consuming fewer calories than you burn each day. It doesn’t need to be extreme – small, sustainable changes combined with regular exercise will help you lose body fat over time.

The easiest way to work out approximately how many calories you need to consume to eat in a calorie deficit, take how much you weigh in imperial pounds (lbs) and times that by 10, 11 or 12. That will give you a range to work between.

Prioritise protein and choose healthier fats

Protein plays a vital role in recovery, muscle maintenance and fat loss, making it especially important when resetting your diet.

Absolute Body Solutions recommend a general guideline of consuming around 1 gram of protein per pound of bodyweight. This, combined with a calorie-controlled diet, will help bring your nutrition back into balance.

When cooking, opt for oil sprays to reduce calories, but don’t be afraid to use herbs, spices and dry seasonings to enhance flavour. Aim for a balanced diet rich in lean proteins, plenty of green vegetables and a variety of fruits, particularly berries.

Although prioritising protein is important, it is important to remember that carbohydrates do not make us put on weight. As with anything it is only when we over consume them that it can contribute to weight gain. Do not be afraid of carbs, just make sure they sit within your weekly nutrition plan in a sustainable way.

Exercise 3-4 times a week

Once your nutrition is in place, reintroducing regular exercise is key to getting back on track in the New Year. Aim to be active three to four times per week, whether that’s in the gym, at home or outdoors.

This can also include simple lifestyle changes such as increasing your daily step count. Aiming for 7,000–10,000 steps per day can make a significant difference to your overall health.

Make smarter alcohol choices

Many people choose to cut back on alcohol in January, but if you’re not planning a full detox, it’s important to be mindful of liquid calories.

Lower-calorie options such as a slimline gin and tonic or a glass of prosecco can be better alternatives to pints of beer or sugary cocktails, helping you stay aligned with your fitness goals.

Don’t forget to hydrate

Staying hydrated is essential for energy, recovery and overall wellbeing.

Aim to drink around 2–3 litres of water per day. Keeping a reusable bottle or flask with you can help remind you to sip regularly. Increasing your water intake may also help replace alcoholic or sugary drinks as you re-establish healthier habits in January.

Manage your environment

Your surroundings can have a huge impact on your success. When food shopping, avoid going while hungry and stick to a prepared shopping list to reduce impulse purchases. At home, try to limit ‘temptation foods’. If they’re not easily accessible, you’re more likely to stick to your meal plan and make healthier choices.

Focus on recovery

Your first few sessions back may feel challenging if you’ve had time off, so prioritising recovery is essential.

Support your body by staying hydrated, eating enough protein, getting quality sleep and allowing time for rest. Simple recovery methods such as Epsom salt baths can also help reduce muscle soreness.

Get enough sleep

Sleep is often overlooked, yet it plays a crucial role in muscle recovery, fat loss and overall performance. Aim for 7-8 hours of sleep per night. To improve sleep quality, avoid screens an hour before bed, keep your bedroom dark, consider a warm bath before sleeping and include magnesium in your diet if appropriate.

Enjoy your training

The best form of exercise is one you actually enjoy. Whether it’s walking, swimming, weight training, group classes or playing sport, find something that motivates you. If you struggle to stay consistent alone, consider working with a personal trainer or training with a friend to stay accountable and enjoy the process.

January 2026 is your opportunity for a fresh start. By focusing on realistic habits, consistency and enjoyment, you’ll set yourself up for long-term success throughout the year ahead.

Visit the Absolute Body Solutions website here.

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