• Challenges
• Practical Hands-on Activities
• POV (Point of View)
• Hacks and Practices
• Action Planning
• Connection & Community.



CHALLENGES – Navigating the Unexpected in Physical Well-being

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



POV – Balancing Physical Well-being and Professional Life

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



• Nutrition
• Exercise
• Sleep and Recovery
• Ergonomics for Trainers
• Resources

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

• 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)

• 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?

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

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