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.

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It’s that time of year again, summer gear is packed away for another year and the layers are on. Keeping motivated and on track with your regular exercise program or even getting started can be difficult, but here are a few reasons why it is more important than ever to keep in shape.

I know it’s easier said than done to get out of bed to train during the winter; even I have to motivate myself to get up at 5am and train my clients. Unless you are a fitness fanatic the majority of people need some extra help, so here are a few tips to get through the next few months.

1. Try group training – it’s much more fun when you have people around to help motivate you. Find a friend who shares your fitness goals or engage your significant other to exercise with you. The idea is to be accountable to someone other than yourself for sticking with your fitness routine.

2. Once you get moving you soon warm up, and the advantage of training in the winter is that it motivates you to step up the intensity and train harder.

3. Wear plenty of layers, you will sweat and need them afterwards to keep warm during the cool down.

4. You still need to drink plenty of fluids. Drink hot drinks to keep warm. Our Boot Camp instructors bring along hot ginger tea for clients to give them a kick at 7am.

5. You eat more during the winter and the kilos can creep on, so don't be lazy or use the weather as an excuse – get moving!

6. Another advantage is that you can be less self conscious of your body, nobody can see underneath the layers so you can train intensely during the winter and then surprise everybody with your new body in the summer.

7. Do shorter more intense sessions. You don't need to train for hours. Just do a hardcore 30-40 minutes a day, mix in intense cardio to keep you warm and keep your heart racing.

8. Participate in winter sports

9. If you really hate the thought of exercising during the winter and realistically training outdoors is never going to happen, then don't let this stop you – stay indoors! Switch the heating on and do a home program. You can use your body weight, dumbbells, rubber bands, do boxing, Pilates, yoga or rebounding like my clients do all in the comfort of their home.

10. Set a goal. Write it down and make a commitment to yourself. Let others know about your goal to gain their support. Post it on your fridge or send yourself weekly email reminders. Whatever you do, keep the goal in sight and celebrate all the mini-steps you make along the way.

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