Filtra per genere
An insightful podcast that explores the intersection of living a purposeful life and reaching your peak performance, all while embracing this exhilarating world from the air and on the ground. Join your host Fernando Contreras, airline pilot, personal trainer, and intervention coach as you takeoff into insightful conversations of inspiring stories, and expert advice, from individuals who and excel both in the skies and in their personal journeys towards fulfillment.
- 39 - 38. Nutrition Uncovered with Nutritionist Melissa Leraci
This episode uncovers nutrition principles with science based facts. Melissa Leraci is a former paramedic and changed career paths to become a nutrionist and now coaches individuals at the professional sport level and non athlete individual as well. We tap into topics about nutrition myths, best practices, and what you can do to better your eating habits starting today!
Enjoy
Here the links:
Melissa Instagram
https://www.instagram.com/make_shifts_happen/?hl=en
Melissa Website
https://make-shiftshappen.com/
Design For Sports Supplements
Code: Fitav10
Garmin Watches Link
https://www.kqzyfj.com/click-101018483-15648934
(This link directs to you The Mach 1 Pro. If you navigate to other watches or products while still using the ORIGINAL TAB in which you opened this link, then the support to the podcast will still be credited)
Mon, 29 Apr 2024 - 1h 17min - 38 - 37. Fly With Captain Joe
One of social media's pioneers of aviation entertainment and education on Youtube and Instagram. You know him as "FlywithCaptJoe". A fantastic episode uncovering the mind behind the life of Capt Joe and unraveling motives, values, and future path of his brand and life as an airline pilot. Links from episode below:
Garmin Watches
https://www.kqzyfj.com/click-101018483-15648934
(This link directs to you The Mach 1 Pro. If you navigate to other watches or products while still using the ORIGINAL TAB in which you opened this link, then the support to the podcast will still be credited)
Captain Joe Website
https://flywithcaptainjoe.com/
Read and DO Book by Captain Joe
Mon, 22 Apr 2024 - 1h 17min - 37 - 36. The Jetlife Uncovered with Fernando Contreras
Living life with a purpose. Formerly known as "Fitaviatorsclub Podcast" now has a new name, "The JetLife Uncovered". A slight change to rebrand the podcast as it's trajectory may have reached an absolute ceiling. Tune in to learn more as to why the name change and the podcast vision moving forward.
Garmin Watches Link
https://www.kqzyfj.com/click-101018483-15648934
(This link directs to you The Mach 1 Pro. If you navigate to other watches or products while still using the ORIGINAL TAB in which you opened this link, then the support to the podcast will still be credited)
Mon, 08 Apr 2024 - 13min - 35 - 35. Hiking Mt. Fuji and Exploring Japan
Hiking Mt. Fuji was one of the best hiking experiences we've had! This hike was intense in how steep it was, but my lack of preparation definitely slowed me down. Listen to how I was able to catch up with Jess and push thorough muscle cramps at 10,000ft elevation. Mt. Fuji was just a one day experience of our 12 day trip in Japan. Jess and I chat about the rest of our trip and how amazing it was to visit Japan.
Jess' Youtube Video of our Japan Trip
https://youtu.be/TS2adOvjh6s?si=8An61tRfJJ3DDp-o
https://www.youtube.com/watch?v=C3DjW7oV-Hw
Links Below: A portion of each sale goes to support Fitaviatorclub Podcast. Thank you!
DFS Supplements
Code: Fitav10
Garmin Watches Link
https://www.kqzyfj.com/click-101018483-15648934
(This link directs to you The Mach 1 Pro. If you navigate to other watches or products while still using the ORIGINAL TAB in which you opened this link, then the support to the podcast will still be credited)
Sat, 03 Feb 2024 - 52min - 34 - 34. Shifting your Perspective and Working with NASA
Volunteering for NASA this year on a pilot fatigue study was a unique experience. Being part of a study that can help pilot's schedules with fatigue is remarkable and a fulfillment of contribution for the pilot community. In this episode I go in detail about the study. Topics also discussed include how to shift your perspective for any fitness level, and also the amazing Garmin D2 Mach 1 PRO. Links to topics below:
1: NASA Email: nasafatiguestudy@gmail.com
2: Garmin D2 Mach 1 Pro (A portion of the sale goes to support the podcast on any item bought through the affiliate link)
https://www.kqzyfj.com/click-101018483-15648934
Sat, 30 Dec 2023 - 34min - 33 - 33. The Race Across The Sky with Airline Pilot Joey Miuccio
Joey's aspirations don't just involve running marathons and flying airplanes in the airlines, but they dive deep in the intrinsic curiosity to challenge himself any type of athletic competition. After a few marathons under his belt, Joey set out to run his most challenging ultra marathon at 10,000ft for 100 miles, The LEADVILLE 100. Training for a race like this requires discipline, determination, and consistency. Especially when you have the schedule of an airline pilot. Joey demonstrates and leads by example on social media to show the aviation community, and everyone else, that you too can also push yourself physically and mentally more than you think capable, no matter your career.
Links Below: A portion of each sale goes to support Fitaviatorclub Podcast. Thank you!
DFS Supplements Code: Fitav10
https://designsforsport.com/
Garmin Watches Link
https://www.kqzyfj.com/click-101018483-15648934
(This link directs to you The Mach 1 Pro. If you navigate to other watches or products while still using the ORIGINAL TAB in which you opened this link, then the support to the podcast will still be credited)
Tue, 14 Nov 2023 - 1h 15min - 32 - 32. Cairo to Miami with a Dream
There are certain risks and sacrifices one must take to make their dreams come true. Some more than others, and some limitless. Nonetheless, each story is unique to each person. Seif is a Gulfstream 650, Cessna Latitude, and Cessna Caravan Pilot. Seif shares his experience coming to the USA from Egypt to become a pilot, and his lifestyle as an athlete maintaining his health and fitness while flying.
Tue, 03 Oct 2023 - 1h 10min - 31 - 31. Finding The Right Fitness Program
The amount of fitness programs out there is overwhelming. So how do you choose the right fitness program? Fernando covers the psychology behind choosing a program as well as the physical benefits of doing the right program. The Ultimate Crew Workout Program for pilots, flight attendants, and frequent flyer has launched and is available now! Find the links and limited time discount below
https://www.fitaviatorsclub.com/challenges
Use code "Fitav25" for 25% discount for a limited time!
Garmin D2 Watches
https://www.garmin.com/en-US/c/wearables-smartwatches/?series=BRAND10640
Airfare Pouches
https://airfaresnacks.com/
Use "FITAVIATOR" for 50% discount on First Purchase
Thu, 07 Sep 2023 - 22min - 30 - 30. Inside The Mind of an Airshow Pilot Scott Yoak
P-51 Mustang and F4U Corsair Airshow pilot Scott Yoak (Scooter) takes us through what it's like to perform at airshows. We dive into his pilot mindset from daily mental and physical routines, to energy gates, to fatigue mitigation, show routine development, and fitness. Nothing compares to preparing and sustaining all those factors for EAA Airventure Osh Kosh, one of the biggest and longest airshows in the world. Scott is also an airline pilot and shares his lifestyle between the airshow and airline world.
Follow Scott on Instagram @quicksilverp51
Tue, 22 Aug 2023 - 40min - 29 - 29. How Proper Sitting Will Change Your Life
"LUMBAR support" is NOT THE KEY to keeping an upright posture while sitting. If you sit right, it will change your life. From EAA Airshow Osh Kosh 2023, I sat down with CEO and founder Anthros, Steve Dufresne. What he showed me completely blew my mind. I have never felt so comfortable sitting, while effortlessly maintaining PERFECT posture. Steve guides me through the physiology of the spine and sitting technique to feel that perfect posture every time. Through many years of experience in working and developing wheelchairs for people who must spend the majority of their time sitting, the Anthros Chair emerged to help those who spend a lot of time sitting behind the desk. The point is not to encourage people to sit, but to educate on the proper way and with the proper tool to sit correctly when they have to. We will see this type of support coming to aviation soon!
Thu, 10 Aug 2023 - 34min - 28 - 28. Resistance Bands for Travel Fitness
Resistance bands offer a variety of options to exercise, rehab, and improve your athleticism. Today's episode covers on principles of using resistance bands, what to check for, how to use them in your program, and some good techniques to use them while traveling. Resistance bands offer a variety of ways to exercise by also combining them with dumbbells and barbells. They are easy to travel with, they don't take much space, and the get rid of the excuse that the equipment is not good while traveling.
Today's episode is brought to you by Garmin Aviation. Here's a link to the Garmin D2 Aviation watches with top of the line fitness capabilities.
https://www.garmin.com/en-US/c/wearables-smartwatches/?series=BRAND10640
Fri, 04 Aug 2023 - 40min - 27 - 27. The App that Plans Your Layover: Planeta
Have you ever been stuck on deciding what to do on a layover? Sometimes work days can be so long that "decision fatigue" can play a role in your plans at a layover. Jess and I get to talk with the owners of Planeta, an App that can plan the layover for you based on personal preferences or let you choose the plan "a la carte". Planeta is great for crews and travelers, easy to use, and makes your planning easier. Their mission is to help travelers plan their ideal experience not only by connecting people to places, but also to each other.
Mon, 17 Jul 2023 - 37min - 26 - 26. Fitness Timing for Redeye Flight
Volunteering to work with NASA on their short-haul fatigue research study for pilots was a great experience. Flying my first redeye was also quite interesting. On this episode I share what I can about the NASA AMES research study and method that I used to prepare and fly this redeye. Incorporating exercise, nutrition, energy management, and working around circadian rhythm all play a major role on how you'll feel and your performance. Keep in mind that this method DOES NOT work for everyone, but it's always good to try something different if what you're doing currently doesn't work for you.
Enjoy!
Fri, 30 Jun 2023 - 45min - 25 - 25. Cosmic Radiation and B Vitamins
Cosmic Radiation has had an impact on air crew. A research study explains how your diet, especially vitamin B3, can play an important role in protecting against ionizing radiation. In 1994 the FAA recognized this and recommended that aviation professionals, pilots and cabin crew, be informed about the exposure and health risks. There are several factors that influence exposure and the main ones are duration of flight and latitude. Listen to full episode and the links mentioned will be down below.
Supplements (use code FITAV10 for 10% discount): https://designsforsport.com/collections/retail
https://pubmed.ncbi.nlm.nih.gov/20932352/
Cosmic Radiation PDF: https://www.ifalpa.org/media/3467/19hupbl01-aircrews-and-ionizing-radiation.pdf
FAA Radiation PDF:https://www.faa.gov/data_research/research/med_humanfacs/oamtechreports/2000s/media/0316.pdf
FAA CARI 6 Program: https://www.faa.gov/data_research/research/med_humanfacs/aeromedical/radiobiology/cari6m
Supplements Manufacturer Certifications:
https://www.nsf.org/testing/health/nutritional-supplements-cosmetics-personal-care-products
CDC Article:
https://www.cdc.gov/niosh/topics/aircrew/cosmicionizingradiation.html#:~:text=The%20International%20Commission%20on%20Radiological,mSv%2Fyear%20for%20the%20public.
Wed, 10 May 2023 - 24min - 24 - 24. Layover Fitbrief: Managing Circadian Rhythm
FATIGUE is one of a pilot's greatest threats. Most aviation trainings educate on Circadian Rhythm based on "time frames" of different hormone secretion (Cortisol and Melatonin). However, what isn't often mentioned, and studies have shown, is that cells also have a biological clock based on "time frames" of insulin levels. The combinations of these hormonal and cellular circadian rhythms play a huge role on FATIGUE mitigation. On this 4 day trip, my wake ups start during the first window of circadian low (WOCL). I talk about how I manage to get past that groggy feeling with a morning routine, and also when I eat and consume caffeine. Layovers are in Mexico City, Raleigh, and Guayaquil.
Enjoy!
Tue, 11 Apr 2023 - 28min - 23 - 23. Declare Your Food at Customs
What foods can you bring into the United States from abroad? That really depends on a few things; port of entry, what destination you are coming from, and what season it is. On today's episode, I got to speak with Charron Byndloss, a Customs Border and Protection (CBP) Agriculture Advisor with over 15 years of experience in various roles within the CBP. Charron shares great information about the process and importance of declaring agricultural items when returning to the USA. You don't want to have to pay a fine for not declaring your items, and don't be afraid to declare. This episode is full of great information for the next time you travel internationally. Due to the dynamic world we live in, procedures for agriculture entry change on a regular basis. You can stay up to date with the link below.
https://www.cbp.gov/travel/us-citizens/know-before-you-go
Follow Me on Instagram @fitaviatorsclub
Subscribe to my Youtube Channel for video content of the podcast and more!
https://www.youtube.com/@fitaviatorsclub8066
Sat, 01 Apr 2023 - 42min - 22 - 22. Layover Fitness Recommendations
More fitness doesn't necessarily mean more results. Many factors depend on how much exercise you have done on your days off, your nutrition, sleep, and hydration. Managing your energy is more important than the exercise pump when you have to be at the controls of an aircraft. Each layover is different and it requires you to be creative with how you will balance your layover life and your health.
Sat, 18 Mar 2023 - 20min - 21 - 21. Behind the Scenes of a Meteorologist Lifestyle
Tevin Wooten might just possibly be Taylor Swift's favorite meteorologist after the sensational weather report given on NBC 10 Boston using words from her new album "Midnights" that relate to weather. In fact, the video was so good, that Mario Lopez give it a shoutout on Access Hollywood (link to video below). Aside from his creative ways of analyzing and reporting weather at "The Weather Channel" and now currently at NBC 10 Boston, he is passionate about spreading knowledge and contributing to the greater good. He shares with us his lifestyle, and let me tell you, that sometimes it's more spontaneous than being called for a trip on reserve. It was really cool getting to know the behind the scenes of reporting in different types of weather conditions. With all that being said, Tevin shares with us how staying on top of his fitness and nutrition is an integral part of his life in and out of the studio.
You can find Tevin on all social media by @tevinwooten
Video Link: https://www.nbcboston.com/entertainment/entertainment-news/taylor-swift-midnights-weather-forecast/2869617/
Enjoy!
Mon, 06 Mar 2023 - 55min - 20 - 20. The Aviation Health Coach: Will Poustchi
Will Poustchi is an airline pilot in Canada that devotes the majority of his time off the aircraft in helping other aviation professionals achieve their health and fitness goals. Will has a variety of fitness and nutrition certifications by the National Academy of Sports Medicine, and has also competed in professional body building. As airline pilots and fitness coaches we share great insight on the mindset aspect of overcoming the challenges on health in aviation. Another great genuine and informative episode. Enjoy!
Tue, 14 Feb 2023 - 56min - 19 - 19. Life as Pilot In and Out of the Uniform: Andrew Dacosta
Airline pilots have an identity that extends beyond manipulating the controls of an aircraft. Andrew Dacosta is a airline pilot of a major US airline that shares the daily life of an airline pilot when at work, at home, and traveling for leisure. Some of you may know him across social media as @pilot.drew. Today, Andrew shares with us more of his lifestyle, goals, health and fitness as a pilot, the set backs, and accomplishments in aviation.
You can find Andrew's instagram @pilot.drew
Wed, 01 Feb 2023 - 1h 34min - 18 - 18. The Healthy Aviation Granola: Maggie Olczyk
Maggie Olczyk is an airline pilot and creator of AVIFOODS, the healthy granola making it's way to a super market near you. Maggie and Fernando share what it's like to be an entrepreneur and how fitness plays a role in bwteen balancing life as an airline pilot and CEO of her company. Not only can you get your tasty and healthy Avinola at a supermarket, but you can also customize and get it delivered to your home. You can find out more about Maggie and Avi Foods with these links:
Avi-Foods Website
https://avi-foods.com/
Avi- Foods Instagram
https://www.instagram.com/avi_foods_co/?hl=en
Mon, 09 Jan 2023 - 56min - 17 - 17. Layover FitBrief: Guyana Layover
It is often said Guyana is a very dangerous country in South America, and to be very careful when laying over there. Fortunately, I was with a crew that grew up in Georgetown and knew their way around very well. An exciting trip that brought me back to South America in over 20 years. This Layover Fitbrief explains how I balanced my meal preps on international trips, as well as my fitness and travel explorations.
Thu, 22 Dec 2022 - 24min - 16 - 16. Stronger Core, Stronger You
The true purpose of your abs is not about the aesthetics. It's the Stability between your Upper and Lower body and your Spine. Exercising your core in all planes with various movements can help prevent injuries, improve your mood, and posture. With a stronger core you have more stability for posture and efficient movement of arms and legs. In this episode you'll learn:
Importance of a strong core
Science of muscle movement and imbalances
Where to place your abs routine in your program
Different cores exercises to target core movement in all planes of motion
The role of other exercise modalities for your core
Mon, 05 Dec 2022 - 41min - 15 - 15. Long Haul Flying Fitness: Captain Tom
Airline Captain, Tom, shares his lifestyle as a Boeing 787 Captain and how he maintains optimal health during long haul flights, at home, and over 30+ year career. At 60 years old, Tom shares knowledge and experience to make health part of your lifestyle in a fun entertaining way in aviation. Topics talked about include
Long haul flying
Circadian rhythm
Resistance training, flexibility, and cardiovascular training
Aviation trends, lifestyle, and much more!
Follow Tom on instagram @fit2flya787
Fri, 28 Oct 2022 - 55min - 14 - 14. How to Meal Prep for Trips
After 5+ years of meal prepping for all my trips, I share answers to most commonly asked questions by other crewmembers. Even though, the right way of meal prepping is the way that best fits your lifestyle, here are some tips and tricks on how to make your food last you up to a 4 day trip! I share methods of cooking, packing, and what foods last the longest. This even benefits when you take leisure trips and want to eat healthy while you travel.
Wed, 19 Oct 2022 - 43min - 13 - 13. Motivation vs Discipline
Motivation has been one of the most spoken words in the recent years. However, it has influenced one of the most misleading meanings in regards to achieving a goal. But if it's not motivation that gets you to achieve it, then what is it? Discipline? And does one affect the other? This episode covers just that, and a deeper meaning that leads to wanted or unwanted behavior. Your actions highly depend on the meaning behind your thoughts, and thus shapes your overall behavior. Discipline is something that can be learned and creating healthy patterns will lead you achieve your goals, but how do we get started to learn to be disciplined? You already do it. It's as easy as brushing your teeth every morning. It's just that your not aware of the subconscious discipline you already have. The answer to finding how to be consciously disciplined is in this episode, but varies on each and every person. These methods will guide you on how to obtain discipline and more importantly educate on why it is so important.
Mon, 03 Oct 2022 - 25min - 12 - 12. Misbehaving in the CabinMon, 26 Sep 2022 - 32min
- 11 - 11. Eat FATs While Flying
Healthy Fats are one of the best sources of food while flying. These include avocados, nuts, seeds, olives, and many more. In this episode, I cover some basic knowledge on metabolism and what macronutrient metabolizes more efficiently while sitting and flying. It's important to also note that fats are calorically dense at 9 Cal per gram of fat. A balanced diet will most likely bring more benefits than one that's not. Take into consideration the quantity and quality of the foods you are consuming. A more strict diet should be consulted with a registered dietitian or nutritionist.
Mon, 05 Sep 2022 - 20min - 10 - 10. Managing Diabetes as an Airline Pilot: Pietro Marsala
Pietro Marsala became the first pilot to receive an insulin dependent First Class Medical. Pietro's dream of becoming an airline pilot was crushed when he got diagnosed with Type 1 Diabetes at the age of 21. His determination to pursue his pilot dream, along with the great help of Dr. DeVoll (FAA Deputy Flight Surgeon at the time), lead him to become an airline pilot. As of 2019, it's official to obtain an insulin dependent First Class Medical, all thanks to Pietro's and Dr DeVoll's time and effort to make it possible. An amazing inspiring story.
You can follow Pietro on Instagram at @flytype1
Thanks to Dexcom (@dexcom) for providing the equipment and data that allows pilots to obtain their First Class Medical
Enjoy
Wed, 24 Aug 2022 - 51min - 9 - 9. Chasing Boats and Saving Lives: Ricky Rodriguez
Coast Guard Aircraft Commander Ricky Rodriguez is today's guest on the podcast and is a commander on the HC-144B. Ricky shares his experiencing through the Coast Guard Academy, and balanced his athletic lifestyle as a basketball player during that time. Fernando and Ricky were both raised in a family of pilots, and now live the dream of being pilot's themselves. Their friendship began with both of their fathers being friends in the same airline in Venezuela, and they now get to share the same passion with their families.
Tue, 19 Jul 2022 - 1h 11min - 8 - 8. Relationship Balance
Fernando and Jessica are an aviation couple making the most out of their lifestyle while prioritizing health and fitness. They share their viewpoints on ways to balance health and fitness on working and leisure trips. Jessica has a background in kinesiology, and shares her experience from before and after becoming a flight attendant. It's truly ON-THE-GO with these two during a leisure trip.
Thu, 23 Jun 2022 - 1h 09min - 7 - 7. Airfare: The Plane Healthy Food
Fernando interviews Justin and Geremy the founders of Airfare Pouch, aviation's healthiest snacks found in one pouch! Airfare Pouch curates heathy snack pouches from over 50 USA small businesses that make healthy snacks without added sugars, or oil. tremendous impact of snacking healthy for travelers, pilots, and flight attendants. Without a doubt Justin and Geremy are two genuine and enthusiastic owners of a great company that serves the greater good!
Mon, 06 Jun 2022 - 51min - 6 - 6. Body Building Journey: Captain Ben Falk
Captain Ben Falk and Fernando dive into on a new journey of taking his fitness to the physique body building world. Growing up as an athlete, Ben has taken habits and molded them to maintain his fitness in the airlines. Even though previous habits of fitness were developed, Ben and Fernando talk about how it's still very challenging to transition those habits into the aviation industry. Ben shares with is some of his techniques, describes the fitness process he is in, and shares tips on how he's made it work for him.
Enjoy!
Thu, 12 May 2022 - 27min - 5 - 5. Communication is A Skill to Master
Relationships and Fitness are among the top topics people speak about during a trip. As a certified RMT Intervention coach by Tony Robbins and Cloe Madanes, I share some knowledge and experience that have helped others before in their relationships. Communication is the one skill you must master to truly understand your partner, but without honesty to your true self, then communicating becomes more challenging. There's a saying out there that goes "take care of yourself before you can take care of others" and when it comes to communicating, this is particularly true.
Thu, 21 Apr 2022 - 29min - 4 - 4. The Travel Diet
Trends on "diets" don't work for everyone, and diets don't have the same meaning they once used to have. Unfortunately, the lack of education in nutrition has greatly contributed to nutritional unawareness, and misinformation. It's important to verify who the information is coming from and their credibility. I am not certified in nutrition, nor in dietetics, but as a certified personal trainer we have knowledge that we can share to the limit of our professional scope. Fernando calls his "diet" a nutritional habit, or nutritional lifestyle based on education and experience. Carbohydrates are not as bad as they seem if consumed in good quality, proper amount, and no underlaying health issues affected by glucose, such as diabetes. Did you know glucose is the main source of energy for brain cells? One of the most important factors mentioned is the importance of the role of each macronutrient, and it's process to metabolize to be used for either energy, storage, or muscle synthesis.
Enjoy
Fri, 25 Mar 2022 - 52min - 3 - 3. Overcoming Health Obstacles as a Pilot
What are some obstacles in aviation that greatly interfere with pilot's health? Those are discussed in this episode and more importantly how to overcome some of them through intervention to prioritize health and make it part of your routine. Some of the techniques discussed are schedule planning, energy management, hotel gym workout, and intervention coaching are talked about in more detail in this episode. As an Robbins-Madaness Training certified Intervention Coach, I have learned and experienced the the variances of human needs that intervene with health and fitness. Certainty and Variety are two human needs discussed in this episodes to provide more knowledge and self awareness to take action. Not only is health and fitness important for the now, but also for your life after retirement.
Mon, 14 Mar 2022 - 33min - 2 - 2. Poor Sitting Posture
The glutes are the most important muscles to exercise for sitting posture. Fernando gives shares his experience and knowledge as a pilot and NASM Certified personal trainer. Sitting on airplanes for long periods of time can cause muscles to stay in shortened length tension relationship and reduce flexibility. Proper strengthening and stretching can relieve muscular asymmetry.
Tue, 15 Feb 2022 - 21min - 1 - 1. Welcome to the FITAVIATORSCLUB PodcastTue, 15 Feb 2022 - 21min
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