The JetLife Uncovered (Fernando Contreras)

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!

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

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.

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.

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

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

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.

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.

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

Research Study: https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/high-dietary-niacin-intake-is-associated-with-decreased-chromosome-translocation-frequency-in-airline-pilots/D69D0AB9C39BFFC04B5BB55A67BFFDFC

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.

"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!

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.

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!

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.

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.

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.

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 

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

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

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)

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.

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)

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.

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

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

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.

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!

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)

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!

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)

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!

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)

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.

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

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/

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

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.

In this episode of “The Jet Life Uncovered Podcast,” host Fernando sits down with Kyle Freiburger from First Class Leaders to delve into the art of leadership. Kyle shares invaluable insights on how to cultivate leadership skills both in the cockpit and in everyday life. Whether you’re an aspiring pilot, a professional in a high-stakes environment, or simply someone looking to enhance their leadership abilities, this conversation is packed with actionable advice and inspiring stories. Tune in to discover how you can lead effectively both in the air and on the ground!

Link to First Class Leaders (Here you can sign up to be part of the FCL pilot network and FCL workshops)

https://firstclassleaders.com/

Link to Garmin D2 Mach 1 Pro

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. Thank you!)

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)

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

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

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.

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!

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.