The JetLife Uncovered : Recent Episodes
Fernando Contreras
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.
If you’re eyeing that left seat, you’ll want to hear about the critical factors to consider before making the leap. From understanding the demanding training process to strategies for maintaining peak mental and physical fitness, we cover it all.
You’ll get insights into the challenges and rewards of training for Captain, tips for managing new responsibilities, and advice on how to prepare for the journey ahead. Whether you’re an aspiring aviator or just curious about the lives of those who command the skies, this episode offers a firsthand look at the experience of earning your stripes as an airline captain.
Tune in and discover what it really takes to lead at 35,000 feet!
Fitaviatorsclub Workout Program (Code Fitav30 for 30% off. Until January 31, 2025)
https://www.fitaviatorsclub.com/challenges
Jess’ Now Pilot Life YouTube
https://youtu.be/omH0AZJCuOU?si=HP9N927q0ki8pTMi
Designs for Supplements (Code Fitav10 for 10% off)
https://designsforsport.com/
In this episode, we sit down with Antonina Shevchenko, a renowned UFC fighter and accomplished pilot, to explore her unique journey of balancing two demanding careers. Antonina shares her passion for both flying and martial arts, delving into the state of mind required to excel in these fields. She discusses the importance of family support and the invaluable life lessons martial arts has taught her, which she seamlessly integrates into her aviation career. Join us for an inspiring conversation about discipline, dedication, and the pursuit of excellence in the skies and the ring.
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)
In this episode we explore the life of Alil. Join us as we explore the mindset behind his powerful lyrics, the intricacies of his music production, and the highs and lows of his path to success. From the creative process in the studio to overcoming personal and professional challenges, this episode offers an intimate look at what it takes to make it in the world of reggaeton. Tune in for an inspiring and candid conversation that goes beyond the music.
Join us on this captivating episode as we delve into the exhilarating world of Reality TV, where the quest for romance meets the spotlight. Our special guest, airline pilot Peter Cappio, shares the highs and lows of balancing a high-flying career with the pursuit of love an life outside the jet. Explore the challenges, the unexpected moments, and the lessons learned in the quest to live life to its fullest. Get ready for a journey filled with romance, adventure, and the pursuit of true happiness.
Links Below:
Pete's Youtube Channel
https://www.youtube.com/@pilotpetefly
Pete's Instagram
https://www.instagram.com/pilotpete.fly/?hl=en
Peter's dedicates a major portion of his time to contribute and lead the New York City chapter of Pilots For Kids. Here is the link if you would like to donate:
http://nyc.pilotsforkids.org/
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)
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
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)
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
https://www.amazon.com/READ-DO-Checklists-version-yourself/dp/B09MCHGNDT/ref=sr_1_1?crid=2B7QTXLPEF9B2&dib=eyJ2IjoiMSJ9.ng6dHtX7oY0rj716cHw0gRZQfsLv7lNKhE4UtEz_DFcGELLkYvrZfeugHlpqoIUEc9qHiHF4hD_jFs4t84ZcJG3y-xFeCL3E6zKNxcSXargHpTY-GzEqKuSJd5z2jFs5TwXO6GDt4FV87hK44dQ4mTe1_hgZe2mVM45y9_l30e89TxzLaM_-6VxBlXbhJMeq-Mf0gAR6f3GC6b5PJqA-iONSe0xhKHFjZAaqvFjb9Y0.-FKrBeX_OnTnIYwr5uQoiDiHVA5doDhYbvjSByJgYlY&dib_tag=se&keywords=captain+joe+read+and+do&qid=1713761855&sprefix=captain+joe+read%2Caps%2C170&sr=8-1
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)
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
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)
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
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)
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.
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
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
"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!
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
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.
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!
Cosmic Radiation has had an impact on air crew. 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. A research study explains how your diet, especially vitamin B3, can play an important role in protecting against ionizing radiation. 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.
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!
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
My layovers as a pilot are a balance of health prioritization and having fun. This 4 day trip consists of all international layovers which make it more challenging to carry your meal prep. However, there's always a way to maintain your health and fitness, so I share how I did for those 4 days. Of course there are many ways to stay fit on the road. Many factors depend on how much exercise you have done on your days off before the trip starts. 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.
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!
Will 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!
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
Significant events are so powerful that they can lead you to a specific path, and that path is navigated by the actions you take. Airline pilots have a range of between 12-16 days off per month on average, and during that time certain pilots dedicate time to their business. Avi- Foods is a healthy granola that pilots love to take on their trips. Maggie takes us through her journey on why she started it and also the role of health and fitness in her life. 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
Welcome to the Layover Fitbrief! These are post trip debriefs on how I manage fitness and nutrition on certain trips. I also talk about fun travel and aircraft facts from things that happen during the trip. These layovers are in JFK and GEO with a 5am call from crew scheduling. This episode takes you from how I managed health and fitness for all 4 days. Also, my first time flying into South America as a pilot.
The true purpose of your core is not about its aesthetics. It's the Stability between your Upper and Lower body and your Spine. Exercising your core in all planes with various movements can prevent tweaks, and injuries. More importantly, provides stability for posture and efficient movement of the limbs. 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
Captain Tom shares his lifestyle as a B787 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. Topics talked about include long haul flying, circadian rhythm, resistance training, flexibility, cardiovascular, aviation trends, aviation lifestyle, and much more!
After 5+ years of meal prepping for all my trips, i deliver the answers to the 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.
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 it, and thus shapes your overall behavior towards that goal.
Shocked by the recent video of a flight attendant getting hit by a passenger, Fernando talks about human behavior and the recent effects it's had on airline crews. On the topic of airline crews, Fernando shares some relief techniques if you are experiencing asymmetric lower back pain.
Season 2 starts off with a nutrition basics episode of what foods may benefit you best while flying. Season 2 is all about educational episodes based on my knowledge and experience as a personal trainer and airline pilot. In this episode, I share some basic knowledge on metabolism and what macronutrients would be metabolized more efficiently while flying. keep in mind it's all about having a balanced diet. A more strict diet should be consulted with a registered dietitian or nutritionist.
On today's episode we get to know the story of Pietro Marsala and how he became the first pilot to receive a First Class Medical with the use of insulin. Pietro's dream of becoming an airline pilot were crushed when he got diagnosed with Type 1 Diabetes at the age of 21, while being a flight instructor. However, after years of his determination along with the great help of Dr. DeVoll (FAA Deputy Flight Surgeon at the time) lead him to achieving his dreams of becoming an airline pilot. As of 2019, it's official to obtain an insulin dependent First Class Medical, all thanks to their time and effort. However, that was just the first step, on the podcast, we discuss the importance of nutrition and exercise in the airlines and how greatly that impacts Diabetes. An amazing story.
Enjoy
Ricky Rodriguez is today's guest on the podcast! Ricky and Fernando are long time friends who's friendship began with their fathers knowing each other in aviation in Venezuela. Both raised in a family of pilots, they now live the dream of being pilot's themselves and sharing their passion with their family. Ricky's path to aviation comes full circle as he is now a Coast Guard Aircraft Commander on the HC-144B. Ricky also shares how he balanced Coast Guard Academy, and his Basketball career!
Fernando and his girlfriend Jessica share view points, tips, and mindset of balancing health and fitness in aviation. Jessica has a background in kinesiology in which she majored in California State Northridge and shares her experience from before becoming cabin crew and how she adapted to the aviation lifestyle to maintain health in the top of her priority list. Fernando and Jessica also share their hiking Eurotrip experience earlier this month. They describe and share how they made their trip healthy, fun, and cost effective with their lifestyle. It's truly ON-THE-GO with these two during a leisure trip.
Fernando interviews the founders of Airfare Pouch, a snacking company that's created a positive impact by assembling custom pouches that carry some seriously healthy snacks for travelers. In this episode we learn how Airfare started, what it is now, and the great people that work behind the scenes. Not only do we get to learn about the concept airfare, but also how it has created a positive impact in the aviation industry for crewmembers. Without a doubt Justin and Geremy are two enthusiastic owners of a great company that serves the greater good!
On today's show Fernando features airline captain and sim instructor Ben Falk who is on a new journey of taking his fitness to the next level. Growing up as an athlete he has taken habits and molded them to maintain his fitness as part of his routine in the airlines. Even though previous habits of fitness were developed, they 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!
Fernando shares some of his fitness and relationship advice that he has given to other crews members in the flight deck. Fitness and relationships seem to be the most talked topics in which crew-members engage with Fernando. As NASM certified CPT and RMT certified Intervention coach, he shares some of his knowledge and experience that have helped others before. There are 3 particular fitness and relationship conversations in which he shares in this episode. Fernando's passion isn't only with helping others in fitness, but he is also passionate about human behavior. He describes the levels in a relationship in a concept he learned during his course from Tony Robbins.
Fernando introduces the podcast with an amazing trip Jessica and him took to Vegas and Zion. As Formula 1 and Moto Gp season started last week, he expresses his excitement on this new season. As for the main topic of this episode, dieting, he talks about the facts, the myths, and the professional positions out there to get a better perspective on what a diet can do for your body. Fernando rather calls his "diet" a nutritional habit, or nutritional lifestyle based on education on the topic. One of the most important factors mentioned is the importance of the role of each macronutrient, and it's process to metabolize. More specifically the importance of carbohydrates.
Enjoy
Fernando talks about overcoming some aviation obstacles through intervention to adhere fitness as part of your routine, or make it part of. Schedule planning, energy management, hotel gym workout, and intervention coaching are talked about in more detail in this episode. As an RMT 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 talked about in this episodes to provide more knowledge and self awareness to take action.
Fernando talks about the exciting opportunities pilots are having right now, and that almost everyone is landing their dream airline. He also mentions 2 Netflix shows that him and his girlfriend have been trying to finish for over a year. Most importantly, Fernando addresses a specific muscle group to be exercised for proper posture while sitting in the aircraft.
Fernando talks about the lack of health education in aviation. He shares his idea behind launching FAC podcast, his extended background in fitness, and the purpose for helping crewmembers maintain a balanced healthy lifestyle.