Sarah Shivnan is a British personal trainer living and working in Shanghai. In this regular blog, learn tricks and tips for healthier living in the big city.

Keep it Simple

Most people already know what they are supposed to do. They know they shouldn’t eat carbs after 7pm, should exercise four or five days a week, eat six meals per day, get into weight training, hot yoga, Pilates or any of the other trendy diets and workout routines that magically melt fat away. But sometimes it really isn’t that simple. So let's take a step back and see what simple choices you can make for a healthier lifestyle.

Eating
On your next late business dinner, instead of drinking three or four  glasses of wine, drink one or two. Eat slowly and keep chatting to distract yourself from over eating and drinking. If it's Chinese food then keep an eye on your portions. Don’t eat more than half a bowl of rice and cut it out altogether if you can, pick at the veggies and avoid the oily soups and meat dishes. If it's Western food then go for the salads and vegetables,  grilled chicken or steamed fish, lay off the pasta dishes. Japanese can be a great option.

Preparing snacks for work and taking them with you will help you avoid snacking on sugary foods throughout the day. If you know you have a dinner that evening at 8pm, make sure you eat a snack in between your lunch and dinner. If you go over six or seven hours without eating, by the time dinner comes round you'll be starving and eat more than you need. Have a mini meal at about 4 or 5pm, maybe some fruit, nuts, ryvitas/crackers, yoghurt or a whey protein drink or bar.

Drink plenty of water and less coffee! If you really need a caffeine fix then make your own, that way you’re not drinking high calorie lattes and cappuccinos from the nearby coffee shops.

Exercise
Try and exercise before work! Not only is this a great way to start the day and get your metabolism roaring, psychologically it's over and done with. If  mornings really are impossible (getting kids ready for school in the morning can be chaotic, I know), then go for quick lunchtime power blasts. Not only will this energise you for the rest of the day but it gives you a well deserved break. No equipment is needed; all you need is your body weight. Try 20 to 30 mins, three or four days a week where you combine bursts of intense cardio (burpees, skipping) with strength training (squats, push ups, lunges etc). The results are fantastic and less time consuming than two  hours in a gym every day. If you are spending that amount of time there then the training isn’t intense enough and you are wasting your time anyway. Use your time wisely.

Finally, add more activity into your daily life. Whatever floor you live or work on, stop the lift two floors below and walk up the rest. Walk or cycle at least 15 to 30 mins a day. If you work within walking distance of your home then get into the habit of walking home after work; it’s less stressful than trying to hail a taxi and if it’s raining you’ve got no chance so put your hood up and best foot forward – think of the calories you’ll be burning! 

Email: sarah.revolutionfitness@gmail.com. Web: www.personaltrainingshanghai.com / www.shanghaibootcamp.com