Sobre
Playlist
Regístrate
1

Physical Well-Being

Participar
Panorama generalInsignias

Physical Well-Being

Participar

Contenido

As a trainer, your role goes far beyond just delivering content. You are a facilitator of processes, a source of inspiration, and a promoter of holistic well-being for young people and the professionals who work with them. However, while we focus on fostering well-being in others, it is all too easy to overlook our own physical health. The demands of training - whether it is extensive travel, unfamiliar foods, unconventional schedules or long hours on Zoom - can take a toll on our bodies. Physical well-being is not just an afterthought, it is the foundation upon which we build our energy, focus and effectiveness.

The connection between mental, emotional, and physical health is undeniable. When we nurture our bodies, we also support our minds, enabling us to better manage stress, connect with participants, and sustain the stamina needed for the demanding nature of our work. A sound body fosters a sound mind, and by prioritising both, we become more resilient and effective as trainers.

This module is designed to help you take charge of your physical well-being, offering practical strategies and insights tailored to the needs of trainers. Remember, the less time you have, the more important it is to care for yourself. Whether you are on the go or working from home, small adjustments can have a big impact on your well-being. As you explore this module, be prepared to reflect on your current habits and discover new ways to prioritise your physical health.

As in all five content modules, we will dive into the following sections designed to enhance your experience as a trainer:
  • Challenges
  • Practical Hands-on Activities
  • POV (Point of View)
  • Hacks and Practices
  • Action Planning
  • Connection & Community.

Each section will offer practical tips, challenges, and moments of reflection to help you manage life on the legal side with more ease and effectiveness. Embedded in this module you will furthermore find infographics, a survival guide, short videos and audios, gamified resources, webinar recordings with experts on the topic, as well as a growing collection of hacks and resources from the trainer community where you can also add your own.

As you move through this module, make sure you have your learning companion ready — whether it is a notebook, journal, or laptop. This is where you will jot down your thoughts, draw mind maps, reflect on your experiences, and track your progress. Your learning companion will be an essential tool in helping you turn the insights from this module into actionable steps for your trainer journey. Your physical health matters, and this module is here to help you take care of it, so you can continue to inspire and support others with the best version of yourself.




CHALLENGES – Navigating the Unexpected in Physical Well-being


When it comes to maintaining physical well-being, even the best-laid plans can be disrupted by unexpected challenges. Just like any other aspect of life, taking care of your body as a trainer does not always go smoothly - whether it is missing your morning workout, dealing with unfamiliar food or finding yourself with little time to rest between training sessions. The key to maintaining your physical well-being lies in adaptability, creativity, and being gentle with yourself when things don’t go according to plan.

Before diving into this activity, we invite you to explore the short audio Voices of Trainers: Challenges for Personal Wellbeing, where trainers share their personal challenges related to maintaining a balance between work and personal life.



Make sure to also check out the video Trainer Hotline: Physical Well-being Edition, where trainers call for advice on their health dilemmas during work. Whether it is an unexpected illness on the road or simply struggling to stay energised, this video offers a lighthearted look at what happens when our physical health plans go awry. The message? Laugh, learn, and be ready for anything!



Now that you have heard some stories from the Voices of Trainers and seen the cases from the Trainer Hotline video, it is time to take charge of your own well-being, no matter the curveballs that come your way. This activity will help you reflect on past experiences, learn from them, and prepare yourself for the unexpected disruptions that can affect your physical health while working as a trainer.

Exercise:
  1. Reflect on a Past Challenge: Think back to a time when your physical well-being was challenged during a work trip or while balancing your training responsibilities. This could involve missing a meal, skipping exercise, dealing with illness, or feeling physically drained. How did you respond emotionally and physically in that moment? What did you learn about yourself and your response to such challenges?
  2. Describe the Situation: Write down a brief description of the event, including how you reacted and how it affected your energy, body, and overall well-being. Reflect on what factors helped you adapt in that moment and what held you back from maintaining your physical health.
  3. Evaluate Your Response: Consider what you could have done differently to better support your physical well-being in that situation. If you could give advice to your past self, what would it be? Were there alternative actions or strategies that might have improved your response?
  4. Create a "Plan B" for Your Well-being: Develop a Plan B strategy for future disruptions to your physical well-being. This could involve having a backup workout plan, preparing emergency snacks, or building a flexible routine that accommodates unexpected changes. How does having this Plan B make you feel about upcoming work trips in terms of preparation and resilience?
  5. Write Down Your Plan B: Outline your Plan B for maintaining your physical health during future work as a trainer. Include practical steps and habits that will support your well-being, even when challenges arise.




PRACTICAL HANDS-ON ACTIVITIES


Here are four quick practical activities that can help you improve your physical well-being as a trainer.

A) Well-being Check
This activity is about being intentional with your physical health during your missions abroad. We want you to think about the next place you will be staying at and identify the resources that can support your well-being, such as nearby gyms, swimming pools, parks or nature trails. If you are currently at home, take a break and stand up - do 10 push-ups or any quick physical movement that helps you feel re-energised.

B) Storytelling Exercise
It is time to reflect on your journey toward better physical health. Use storytelling to explore your recent efforts in self-care by completing the following sentence: "The last time I tried something healthy for myself, it brought me..."
Take a moment to finish the sentence and reflect on the experience. Did it bring you more energy, peace or a new realisation about your health? This is a chance to celebrate the small wins and think about how these actions impact your overall well-being.

C) Restorative Exercises for Trainers
Our fellow trainer Alexandre Fonseca has compiled a visually attractive quick compilation of selected and easy-to-impolement restorative exercises for trainers. Check it out here, try out the exercises, and reflect which ones you want to do on a regular basis or when in need of restoration.

D) Try a 5-Minute Morning Routine
One of the easiest ways to incorporate physical well-being into your day is by starting the morning with a short, energising routine. Find a 5-minute morning exercise video on YouTube and try it out right now.It could be yoga, stretching, or light cardio - anything that helps you start the day with movement and a positive mindset.




POV – Balancing Physical Well-being and Professional Life


As a trainer, juggling your physical well-being with the demands of your professional responsibilities can be challenging. The busy schedules, long work hours, and constant demands of your role may leave little time to care for your body. This point of view activity encourages you to pause and reflect on how you can create space for your physical health while meeting your professional goals. It is about finding balance and maintaining energy, focus, and vitality - so you can be your best both in your work and in your personal life.

Exercise:
  1. Set aside a quiet moment to reflect on your recent work experiences. Think about how well you have managed to balance your physical well-being with your professional duties.
  2. Write down three things you did recently that supported your physical health (e.g. exercising, getting enough sleep, taking breaks to stretch or walk).
  3. Next, think of three things that negatively impacted your physical well-being during your work (e.g. sitting for too long, poor sleep, unhealthy meals on the go).
  4. Using this reflection, think about how you can be more intentional in prioritising your physical well-being moving forward. Write down specific actions or strategies you can implement in your daily routine or on your next trip to maintain this balance.




HACKS AND PRACTICES – Essential Well-being Tips for Trainers


Every trainer has their own go-to practices that help them stay physically and mentally well, whether they are leading a workshop, completing administrative tasks from home or balancing personal and professional responsibilities. These small but powerful routines can enhance your well-being and productivity, helping you maintain balance and prevent burnout.

Before diving into this activity, take a moment to check out the Infographic: Tips and Tricks for Trainers: Working from Home. This resource is filled with practical advice tailored for trainers who are working remotely, leading webinars, handling reports or managing other tasks from home. You will find suggestions on structuring your day, maintaining focus, and taking care of your physical health - essential guidance to help you work smarter and healthier.



Also, explore our Survival Guide for Trainers, which provides on nine pages essential strategies to support your physical well-being across different environments. It offers concrete tips that are applicable whether you are working from home, in the office or on the go.This guide has the following chapters:
  • Nutrition
  • Exercise
  • Sleep and Recovery
  • Ergonomics for Trainers
  • Resources

Finally, watch this Webinar Recording, where a fellow trainer shares their experience with maintaining physical well-being in the context of demanding work schedules. You will gain insights on strategies for staying healthy, dealing with stress and managing physical challenges that arise from long hours of work. Do not forget to check out the description below the video on YouTube to find the links to the resources used during these webinar, eg the slides by the expert.



Harvest:
  1. Identify Your Top Three Well-being Hacks: Reflect on three practices or routines that help you maintain your physical well-being during your workday. These could be exercises you do during breaks, techniques for staying energized, or strategies to ensure good posture while working. Write down these practices and reflect on why they are effective for you. How do they support your overall well-being, productivity, and comfort as a trainer?
  2. Explore Two New Hacks: Review the "Infographic: Tips and Tricks for Trainers: Working from Home" or the "Survival Guide" or the Webinar recording provided in this module. Choose two new tips or strategies that you have not tried before. Commit to experimenting with these hacks during your next work week. Afterward, evaluate their impact—did they enhance your physical well-being? Were they effective, and why or why not? How might you adapt them to better fit your specific needs?
  3. Reflect and Adjust: Take some time to reflect on your experience with these new strategies. Did they prove helpful, and would you consider adding them to your ongoing routine? How do they compare to your existing practices? Document your reflections and outline any adjustments you would make to incorporate them more seamlessly into your workday.
  4. Learn and Integrate: Consider how learning from others' well-being practices has influenced your approach. How does drawing from different sources and trying new methods enhance your own toolkit for maintaining physical health? Reflect on how these combined insights support your long-term health and effectiveness as a trainer.




ACTION PLANNING: Putting Physical Well-being Into Practice


Now that you have explored this module and built a toolkit filled with practical strategies to support your physical well-being, it is time to take actionable steps to enhance your health, work-life balance and overall well-being. This Action Planning section will help you reflect on what you have learned and make concrete decisions to implement positive changes in your daily routine.

Step 1: Quick Harvest
Using the Stop, Continue, Start, Do More Of, Do Less Of framework, reflect on your habits and practices related to your physical health and well-being. Be specific and practical:
  • Stop: What habits or practices are negatively affecting your physical health or well-being? (e.g. skipping meals, working late into the night without movement, neglecting sleep routines)
  • Continue: What is currently working well for you that you should continue doing? (e.g. taking stretch breaks during meetings, consistent hydration, incorporating exercise into your day)
  • Start: What new habits or practices do you want to implement to support your physical well-being? (e.g. developing a morning exercise routine, planning healthy meals, setting time for adequate rest)
  • Do More Of: What positive behaviours can you increase to further enhance your physical well-being? (e.g. increasing time spent outdoors, integrating mindfulness exercises into your schedule)
  • Do Less Of: What should you reduce to prevent burnout and improve your physical health? (e.g. sitting for extended periods without breaks, consuming too much caffeine, overcommitting to work projects)

Step 2: Overall Reflection
Take a moment to reflect on the entire module. Answer the following questions to ensure you stay on track:
  • What have I learned from this module that I am excited to put into action?
  • How have my perspectives on physical well-being evolved?
  • What are the main changes I am committed to making to improve my physical health and well-being?

Step 3: Create Your Action Plan
Use your reflections to develop a simple action plan. Answer the following questions for yourself, write them down, and take concrete actions:
  1. What are my well-being goals? (e.g. “I want to improve my energy levels by maintaining a consistent sleep schedule and incorporating daily physical activity.”)
  2. What concrete steps will I take to reach these goals and implement the changes I want to achieve? (e.g. “I will schedule 30 minutes of exercise every morning and ensure I get 7-8 hours of sleep each night.”)
  3. What resources or support do I need? Identify any tools, apps or help from peers that will support your goals. (e.g. using a workout app, setting reminders for breaks, consulting a nutritionist for meal planning)
  4. What is my timeline? Break down your action plan into smaller tasks with deadlines. (e.g. “By next Monday, I will have created a balanced weekly meal plan. By the end of the week, I will have integrated short workout sessions into my daily routine.”) Ensure that you set actions for this week and next week because the change starts now!(e.g. “This week, I will download a meditation app and set up an exercise corner in my home office.”)
  5. What specific progress markers will I use to evaluate my success? Identify how you will track your progress and measure your success. (e.g. “I will track my physical energy, mood, and productivity daily to evaluate the impact of my new habits on my overall well-being.”)
  6. Plan for regular check-ins: Put important dates, milestones and deadlines into your calendar. Set reminders to revisit your action plan regularly. Reflect on what is working and what may need adjustment. If you have colleagues or accountability partners, involve them in your planning and progress monitoring to stay on track and motivated.




Connection and Community


As we conclude this module, we want to remind you of the importance of pausing, reflecting, and checking in with yourself - just like we have done throughout these activities. The journey as a trainer can be demanding, and it is crucial to take care of your own well-being, just as much as you take care of those around you.

Reflect and connect with yourself using the ORAI cards.
Here you find a deck of 14 ORAI (Lithuanian for "weather") cards for reflection. Whether it is rain, sun, or snow, these cards are here to guide and support you as you assess your own well-being. Each card serves as a reminder that no matter the external weather, it is essential to check in with your internal weather - how are you feeling? Are you energised, or do you need rest? What steps can you take today to care for yourself?


Engage with the community

Remember, you are not alone in this journey. Here on this Padlet we are collecting hacks, resources, thoughts and messages from the participants of this MOOC concerning Physical Well-Being as a trainer. Check what the other participants shared, and add your own contributions!


Stay connected!

Your journey does not end here. We invite you to continue engaging with us - the International Youth Work Trainers Guild - and the broader trainer community. Join the community group of international youth work trainers on facebook. Follow the International Youth Work Trainers Guild on Facebook and LinkedIn to stay updated about new resources, connect with fellow trainers, and share your own experiences.

Consigue la insignia de actividad

Physical Well-Being Consigue esta insignia

Has participated in the activity "Physical Well-Being" in the frame of the Holistic Trainer MOOC.
Tareas
Tarea no.1
Emitido por el organizador o escaneando el código QR
Participate in activity
Carrera y preparación para el trabajo
Añadido a la lista de reproducción (1)
Compartir:

Organizadores

coobra - cooperativa braccianti

Utilizado en las listas de reproducción

Holistic Trainer MOOC
coobra - cooperativa braccianti
Creado en Global platform for Cities of Learning
Badgecraft alberga esta plataforma y la desarrolla junto con organizaciones líderes educativas. El consorcio Europeo desarrolla esta plataforma con la cofinanciación del programa Erasmus+ de la Unión Europea.
Plataforma
Cambiar a otro idioma:
InicioActividadesPlaylist