Connor O’Brien shared his ways on how to “ease” back into things after the Christmas season
ABS gym owner Connor O’Brien
A Liverpool expert has revealed his best tips and tricks for a healthy start to the new year. Connor O’Brien, the founder behind Castle Street’s Absolute Body Solutions, explained how the festive season is a time for indulgence.
However, the fitness fanatic said once the celebrations are over, “many of us find it challenging to get back on track” with health and fitness goals.
With this in mind, the gym owner has shared some advice to follow to “ease” you back into the swing of things and hopefully allow you to stick to your long-term New Year resolutions.
Connor’s top 5 tips
Reignite Your Nutrition
After the holiday indulgence, resetting your nutrition is a great place to start. If you’re looking to shed some of that Christmas weight, try eating in a calorie deficit – which simply means consuming fewer calories than you burn. You don’t need to make drastic cuts; just aim to slightly reduce your daily intake while increasing your daily exercise.
Another key point is hitting your protein goal. Connor suggests a general rule of consuming one gram of protein for every pound of body weight. This, combined with a slight calorie deficit, will help you get back on track.
When cooking, swap regular oil for spray oil to save on calories, and enhance the flavour of your dishes with herbs and dry seasonings so you’re not missing out. Make sure to include a variety of proteins, plenty of green vegetables, and lots of fruits – especially those with thinner skins, like berries.
Aim for multiple workouts a week
Exercise is a crucial part of feeling your best in the New Year. Connor recommends aiming for at least 3-4 workouts a week, whether at the gym or at home.
Connor said even simple activities like walking can make a huge difference. Try setting a goal of 10,000 steps a day – it’s a manageable target that can significantly boost your health and help you to shed the Christmas weight.
ABS gym owner Connor O’Brien
Make smarter choices
For many, Dry January is a popular way to reset after the festive season. If you’re not planning to cut alcohol completely, be mindful of the calorie content in your drinks. Instead of reaching for a glass of red wine or a pint of beer, opt for lower-calorie choices like a slimline gin and tonic or a glass of prosecco.
Also, remember to stay hydrated. Aim to drink 2-3 litres of water a day – water can even replace some alcoholic drinks, helping you feel refreshed and on track after the holidays. Be cautious of high-calorie drinks like coffee and smoothies, which can sometimes be packed with sugar and excess calories.
Your Environment
Creating a healthy environment at home and when you’re out is essential for staying on track. Here are some of the easy ways Connor likes to set himself up for success:
At the supermarket:
- Avoid shopping when you’re hungry – it’s easier to stick to your list and avoid impulse purchases.
- Take a prepared list of ingredients you need for the week to help you stay focused.
- If you’re planning to buy treats, reserve them for planned off-days, rather than making them a daily habit.
At home:
- Clear away temptation foods that could derail your goals. Having fewer unhealthy options around will make it easier to stick to your meal plan.
- Bring those around you on board to support and motivate you to stay on track in the New Year.
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Stay Consistent
Getting back on track after the holiday season can feel challenging, but with these simple, effective steps, you can make a smooth transition to a healthier January. By managing your nutrition, exercise routine, alcohol choices, and environment, you’ll be well on your way to feeling your best in the New Year.