Your personal trainer supporting you as part of the collection of free webinars: Life in the time of COVID-19. #virtualcoffee

1. K E E P M O V I N ’
MATHI MICHAUD
DESPITE CONFINEMENT

2. your personal trainer,
whenever you need it, wherever you are.
Let’s connect and find together
your formula to keep movin’.
-
I grew up with gymnastics,
I am fascinated by aerial sports,
passionate about hoop dance…
The less I touch the floor,
the best I feel!
@mathi.mishow
mathi.michaud@gmail.com
I am Mathi,

3. FITNESS is part of WELLNESS, the condition of being
physically fit and healthy.
If properly executed, sport is beneficial in the short and
longer terms and in many aspects:
● muscles and bones system (strength, aerobic endurance)
● joints flexibility (range of motion)
● cardiovascular system (heart, blood pressure)
● psychological well-being (stress relief, concentration)
● metabolism (balancing hormones)
● immune system and sleep (lower risks of diseases,
cancers)
1. FEW WORDS ABOUT SPORT...

4. - When training, do not
forget to warm up, and to
cool down at the end.
- Difference between
strength, endurance,
speed.
- Combination with
flexibility and
coordination.
- Effective stimulus and
continuity.
TRAIN
EAT
SLEEP
repeat
- Individualization and
variety of exercises for a
complete training.
- Planification for a better
progression.
- Optimization of the
sessions with suitable
recovery (7-9h of sleep).
- Awareness of the caloric
balance (consumed
calories - used calories).
2. ...AND ITS BASIC RULES

5. Higher level of stress due to the state of alarm (danger,
uncertainty, less freedom): our brain activates a natural
mechanism of “survival” mode, which generates more
cortisol hormone to increase the level of glucose.
Negative effects: damaging health, particularly if
cortisol levels remain high over an extended period
(high blood pressure, rapid weight gain, irritability).
➔ Keep movin’ will definitely help to balance our
metabolism and feel better in our daily routine
because it generates endorphins (happiness
hormone) and reduces cortisol level.
➔ Additionally, regular training will avoid the risk of
injuries after the quarantine period.
3. NEW CONTEXT, NEW CHALLENGE

6. ➔ Beginners: before planning a training the clue is to
integrate a set of active pauses during the day. Put
an alarm every hour, and move in your house few
minutes, stretching areas particularly tight (feel
strain, not pain).
➔ Intermediate and advanced: additionally to active
pauses, follow your habits and adapt your sport
routine to the new context with shorter sessions and
more frequently during the week to constantly
stimulate your metabolism.
➔
4. MY TIPS TO KEEP UP!
WHEN? minimum 3 times per week for significant results + active pauses.
● before eating / after digestion
● early morning in case you struggle to start your day (low concentration)
● approximately 3h before going to bed if you are facing sleeping problems

7. ● With the actual boom of online offers, the
risk is to follow an inappropriate training.
● Being supported by a professional helps to
find your best fitness routine, according
to your needs, adapting to your conditions
at home, your rhythm and energy.
● Besides the contribution to reinforce your
commitment, your personal trainer
organizes and controls the workload
(planification) to reach the objectives.
● Higher security (preventing from injuries)
and efficiency with a clear follow up on the
progression, live feedbacks and
corrections through video call.
5. WHY A PERSONAL TRAINER?
How to stick to your commitment?
1. Find and plan your fitness formula, using
playfulness and creativity, and music!
2. Share you plan with a relative and ask
him/her for a regular check-up.

8. An option against anxiety: short but intense, and a
great mood booster. Here is an example to try at
home:
WARMING UP 5’
HIIT 21’ (4x3’/3’ recovery between serie)
1. (jumping) lunges 1’
2. criss cross 1’
3. burpees 1’
■ resting 3’
COOLING DOWN 5’
EXTRA: HIIT, High-Intensity Interval Training
1.
2.
3.

9. #sweetreminder
Your body is the best tool you have.
Keep up with the powerful connexion
from your body to your mind.
WATCH THIS TED TALK
SPORT = Longer, healthier, happier life!