What do you guys do to stay healthy?

[Rally]

What do you guys do to stay healthy/keep your medical? Any of you take supplements or anything? I assume exercise. How do you eat somewhat healthy on the road?

 

[banned username 2]

What do you guys do to stay healthy?

Eat BBQ...

 

[darkvw]

Guiness, has everything you need to stay healthy

 

[Gulfstream 200]

juniper berries.

Natures hidden secret to staying fit and living well.



HISTORY of GIN

In the 17th century, a Dutch doctor developed the basic formula for gin as a medicine. Juniper berries were believed to contain therapeutic oils that could provide the early inhabitants of Holland with an inexpensive medicine. Whether it healed the sick or not, it did make them very happy. Carried from Holland to England by soldiers and other travelers, the English adapted this rich, sweet juniper flavored drink to their palates. By the end of the 19th century they had formulated a lighter, less pronounced juniper flavor that would be more widely accepted. This blend was known as "London Dry" and it is now the most popular type of gin throughout the world

 

[oldskoolbronco2]

MILF's are good cardio!!

 

[Kawasumi_Kichou]

I'm not on the road these days so it's easier to stay with a regimen now. I like to swim and have worked up to doing two or three miles a day in the muni pool. Also ride a bike or walk to work. Additionally I see a behavioral opthamologist and do eye exercises. I'm about to turn 50 and happy to say I still don't need glasses except for vision training or when I'm really tired.

My hearing's not so good these days. Too many years of loud airplanes (former day job) and loud hotel/casino showrooms (former night job) with no hearing protection. So I'm anal now about heading off any further deterioration and use ear plugs often or avoid loud environments.

Swimming isn't easy to do when you're on the road. I suppose I'd learn to like jogging if I find myself doing road trips again.

I eat pretty much anything I want, but I've cut way back on portions. Eating at home helps--it's cheaper and besides, restaurants' servings are way too gigantic nowadays. In those quantities it's not food anymore, it's feed.

I still go out for meals, just not as often as I used to. And I try to minimize both fast food and junk food except for the occasional guilty splurge. Not sure how I'd handle eating on the road these days and would like to hear how you guys do it.

I dropped 15 pounds last year and have a goal to drop another 15 to get down to 155 (I'm 5'6")--hope to achieve by the end of summer. My blood pressure's a bit elevated and I'm hoping it will come down some more as the weight drops off.

Ah Guinness, the nectar of the gods! Time for another one, or a black & tan, or a black velvet, or a port & Guinness, or... Where was I?

 

[UnAnswerd]

Lots of Wendy's, and not much exercise. I weigh 130lbs, and no doubt could ace the 1st-class medical, so long as prior surgeries/medication are not disqualifying.

 

[Goose Egg]

Consult my avatar. (But I definitely could *ahem* lay off the Wendy's a bit.) Currently 5'11", 170 lbs.

-Goose

 

[Gearmunky]

Lots and Lots of Sushi, swim at every hotel I can and i'd be doing a lot better if I could stop drinking. How else do you entertain yourself on the road???

 

[urflyingme?!]

Is sushi healthy? I think it is, but anybody know?(I need justifcation!)

 

[dojetdriver]

I think it all boils down to two things, stay active and eat as healty as possible. Albeit, with this job it can be a total beyotch. In the airport if you go to McDonalds's, Wendy's, Burger King, whatever, get the grilled chicken sandwhiches, not the alleged beef.

Try to at least walk some on the overnights, if you have the time. On your days off try to excercise as well. It can be a total pain, but do it.

 

[HMR]

What do you guys do to stay healthy/keep your medical? Any of you take supplements or anything? I assume exercise. How do you eat somewhat healthy on the road?

Good question. Even when I flew charter 25+ days/month I managed to stay in good shape. My schedule's much easier now. I do a hard cardio/conditioning workout 2hrs/day, 5days/wk. I train in wrestling/martial arts. Up until 3 years ago I competed regularly (being knocked out every now and then was bad for the medical cert.).

On the road I always bring my running shoes and surftrunks. If the hotel has a nice lap pool (The Hilton in downtown SLC, for example) I'll swim laps. No pool, I'll run. If the weather's bad I'll do my indoor workout. Even if you're trapped in your hotel room you can make a great "gym" using just the chair and bed (squats, dips, elevated push-ups, sit-ups, reverse sit-ups...). You can blast your arms, legs and abs in 20 minutes. Each day has 72, twenty-minute intervals. You need to set aside at least one for exercise. Even charter/Frac guys can do that! For some innovative workout ideas click here .

For diet: Start looking at food as fuel and not a source of "comfort". Go to the grocery store and fill up a paper bag with fruits, veggies and a bottle of water. During the flight, set it between the seats and grab a snack whenever you feel like it. I'm munching on a bowl of raw baby spinach right now. Once you get out of the chips and candy mindset, the hippy food actually tastes pretty good. I have a PT135 buddy who's a vegetarian. He travels with a blender and a bunch of healthy supplements in his backpack. I'll tell you what: after a 14hr duty day he's much more pleasant (and better smelling) than a guy who's been chugging coffee and Snickers bars all day.

I always carry a few protein/meal replacement drinks (available at GNC) in my bag along with some quality multi-vitamins&minerals. I also drink lots of water, no coffee and haven't had a soft drink for a month.

 

[steveg]

Sex and Gin.

 

[snowman]

OH, I run.... I run to the fridge for beer. I run to chipotle for a burrito, I run to check the weather, I run to the store for more tortilla chips... Yeah, I run like hell....

 

[aeronautic1]

Yup

Dollar menu at Mickey D's

 

[secks]

I read flightinfo.com, benchpress cars, eat babies, and wrestle grizzly bears.

 

[B-J-J Fighter]

I worked a 50 hour plus per week job until I got in flying full time about a month ago. I was lucky to get 2 workouts a week with my old job. I tried to workout more but it just wasn't possible. I gained 15 or 20 pounds in a little more than a yr that I worked at that job. I always use to keep myself in great shape until I worked a desk job. Now I'm flying again and have much more time to workoout, wrestle and do BJJ hence the name. I hate running/cardio so I use wrestling and Bjj for my cardio. I try to hit every body part at least once a week again. As for diet I like doing low carb but not Atkins. I bring my own food with me in my book bag. I just turned 29 and I hope to get back into the same shape I was at 22 when I wrestled in college. I'm not sure if I have the time or motivation to do it now because wrestling in college is more of a way of life. We worked out twice a day, 2 hours each time when we didn't have a match. I hate not being in shape.

 

[HMR]

B-J-J, I had to take almost 4 years off from training BJJ. It was really hard getting started again. There are a lot of muscles I forgot about. After 2 months of training 4-5X week I was able to get through warm up and spar a little. Now I'm feeling strong again. I don't know if I'll ever get back to where I was but I sure feel good. Glad to hear you're back at it. Congrats on the job!

 

[B-J-J Fighter]

HMR, where or who do you train with? You are correct there are a lot of muscles you use for BJJ-wrestling that you forget about and just don't hit at the gym. Neck mucles, obligues, etc.

 

[secks]

BJJ is basically martial arts wrestling, correct? Also, you worked out 2 hours twice a day? When I powerlifted in college, I never trained for more than 2 hours in a single day for fear of overtraining. Did you find that overtraining wasn't an issue in wrestling?

 

[ultrarunner]

What do you guys do to stay healthy/keep your medical? Any of you take supplements or anything? I assume exercise. How do you eat somewhat healthy on the road?

Beer...ultramarathons...wine...ultramarathons....then more beer....then...


well, training I guess....

then there are those pesky 100 milers

 

[PureMuscle]

I'll try to give you quick rundown.

Exercise(weight lifting and/or cardio work) is definitely beneficial. You don't have to go all out or anything, but atleast 3 days a week. The way you exercise will also depend upon factors like your age, and what kind of health your in currently. As always, you should ask a doctor if it's fine to exercise, but since pilots have medical examinations I'm assuming your in somewhat good shape, but you only know. Exercise can reduce risk of heart disease, diabetes, increase sense of well being, reduce LDL cholesterol, increase muscle mass and bone density, etc....... Also, another misconception of cardio is thinking of treadmills, and stairs. Just find something fun to do to stay in shape like a sport (tennis, basketball), bike-riding, swimming, or many other activities.

As you probably know, diet and exercise go hand in hand. Eating "clean" foods is always best, but not always accessible to pilots. Buying fresh foods from the market that you cook yourself is great and enables you to see what's going into your meal. Eating healthier foods can also reduce problems like high cholesterol, blood pressure, heart disease, and others. Since pilots are away often, they normally eat out a lot. Soooo, if you have to eat out try to maintain a more healthy life-style by picking foods at a resteraunt with a lower content of saturated fat. For example, isntead of ordering cheese mashed potatoes loaded with cheese, sour cream, and butter, try ordering a baked potatoe(becomes less healthy if you obviously load butter and sour cream to that as well). Instead of a hamburger that contains much more saturated fat from ground beef, eat a grilled chicken burger instead. You don't have to have completely boring meals just be aware of what your having. I have a burger or steak sometimes because I feel like it, but it's more of a once in awhile type thing for me. That's also one of the things about eating healthier. Most people just stop eating what they love to be more healthy. If you like cookies, have one or two not 6. As long as the calories are the same over the days time, you shouldn't fluctuate too much. There are good types of fat like Olive oil which is mono-unsaturated fat. As long is that is eaten in in moderation it's good to include in the diet. You need your carbs (for many purposes like ENERGY, and glycogen replenishment, etc) and protein also. The RDA for protein is .8g per kilogram of bodyweight. You will most likely need more if your active and weight training. Protein is vital in body functions. It's not just to repair muscle's. Protein is used for growth and repair of tissue, transporting, immune, fluid balance, etc.......

If your looking for more muscle mass weight lifting is key. You have to stimulate the muscle in order for it to grow. If you want to lower bodyfat weight lifting can help maintain the muscle while your on a lower calorie diet. It's simple to understand how the either gain, maintain, or loose weight. If you consume more calories through your diet than your body needs for energy and normal body function you will gain weight because your body will store the unused calories as fat. If you eat less than your body needs you will loose weight. I'm sure you can guess by now why you maintain weight, right?

If your goal is to loose weight you need to create a calorie deficit of some sort, whether it's from diet alone, or exercise. I recommend both. More fat will be burned through implenting excersise in a weight loss program compared to just creating the deficit solely by diet, and this is considering the same calorie shortage is equal for both sides. When I loose weight I normally go for a pound a week. If I do more than that I loose more muscle. I know people who shoot for 2 pounds a week, and that works for them. You don't want to sacrifice much muscle if any at all. The more muscle mass a person has, the more calories their body will burn.

There is roughly 3500 in a pound of fat. Now, if you wanted to loose a pound of fat per week, you must be create the deficit reachy 3500 calories over the 7 days. Let's say you can maintain weight on 2500 calories a day. If you eat 500 calories below maintenance calories, which means you would be eating 2000 calories per day. Since you are eating 500 calories less than your maintenace over seven day's that means you had 3500 calories less over the weeks time (500cal X 7 days=3500 calories). The same goes for gaining weight, but you would have extra calories in the diet instead of a deficit.

You probably know this as well, but that's alright. If you were wondering where the calories came from, it's the macronutrients. Carbohydrates have 4 calories per gram, protein has 4 calories per gram as well, and fat has 9 calories per gram. Say you consume 30 grams of protein one meal, 50 grams of carbs, and 15 grams of fat. This meal would consist of 455 calories (30g Protein X 4cal/per g= 120 calories; 50g Carbs X 4cal/per g= 200 calories; 15g Fat X 9= 135 calories. 120+200+135=455 total calories)

Since your a pilot, staying healthy is important because of the obvious reasons above, and more, but also for your career. It should be more of a life long commitment. The people that look for a short term fix normally gain the weight back quickly, and more than than they had before. This is most likely because they eat everything they didn't eat while on their diet, and overindulge. This is basically the tip of the iceberg, but it should help you get started. Do all the research you can, and educate yourself on exercise/nutrition.

Good luck, and sorry if the things I described were breif, but you could write books and books about exercise/nurition and all the different aspects involved. That's why there are so many out there, even though some aren't that good at all.

 

[B-J-J Fighter]

Yes BJJ is similiar to wrestling. Overall the best martial art in the world if you really want to learn to defend yourself. It's not like "traditional" Martial arts at all. Chek out www.BJJ.org for a little history.

Yes we trained from 6-8 am every morning. This was a conditioning practice. VERY VERY intense cardio/anaroebic workout. Not uncommon for people to puke at these. Trash cans were placed around the room for this purpose. These were not fun at all, no wrestling it was all drilling. I hated these. We also had a 4-6 PM practice were we practiced actually wrestling. Also very intense. I would quite often lift weights 4 days a week in the mid afternoon, other guys would also run, I didn't though. I hate running. On a scholorship we had to weigh in once a week to make sure we made weight. I'm 6'3 215 naturally and I wrestled 190 lbs. There were many days were I had to make the decision between eating and drinking beer. But to answer your question I know bodybuilders and powerlifters are so fearful of overtraining, but in wrestling the coaches would laugh at you if you told them you thought you were overtraining. I don't put much stock in the over training theory either. I would finish every season in nothing less than great shape. Strong with good lungs and I hardly ever got sick. I seem to get sick more often now with colds, and sinus infections than I ever did when I was in really good shape.

 

[FmrFreightDog]

Is sushi healthy? I think it is, but anybody know?(I need justifcation!)

mmm, no, not really. At least, what most people talk about when they talk about sushi. A lot of the rolls have cream cheese or tempura fried crab or things like that. However, if you want to stick to standard nigiri-type stuff (piece of fish on a bed of rice) then yes it's healty. Of course, if you're one of those Atkins people then the rice would be verboten.

Bottom line, no it's not all healthy. Yes, it's most certainly better for you than Wendy's or McDonald's. Yes, it's fairly difficult to find on the road. And yes, it's really really really good.

 

[Fly4Tatt2s]

Alright, I haven't been around the board long but I am going to poke in on this issue.

First off you can ridicule all you want but here it goes...(havent really told many people, but need to, so this may be a bit long.)

I was/am obese. At 21 yrs old, 5'11',' and nearly 365lbs at late last year I was on a fast track to meet my maker. Beginning of January my life changed, I was sitting at the computer eating out of a ginormous 5lb industrial size bag of gummi bears when the little light inside my head turned on and about blinded me. I realized I was killing myself by doing this and vowed from that moment I was changing my life. Literally the next morning started the change. No more dollar menu egg mcmuffins (2) and hashbrowns(2) from Mickey D's for breakfast, other random fast food for lunch and dinner. A typical breakfast now is an apple or banana and a cup of nonfat yogurt. Or one package plain flavor instant oatmeal with 1 serving of unsweetened applesauce on top. Lunch is protein baked in the oven (chicken breast mostly. 1 or 2 servings of red meat during the week.) and a green veggie of some sort. Salad, broccolli, spinach etc to go with it. Dinner is the same. Not eating late at night now, last meal before 7 - 730pm

I am not saying it was easy the first few weeks, but I stuck with it and didn't cheat at all from my plan. It is the best thing I have and will ever do for myself. I feel fantastic, Since January I have lost about 40 to 45lbs just with my diet alone. I am now starting to do some cardio that I couldn't do before and enjoy it while getting healthy. It has been a major lifestyle change and I wouldn't trade it for the world itself. I feel cleaner inside as wierd as it may seem but my body is thanking me. I have no desire for sweets or junk food anymore. I tried to eat a bite of birthday cake from a coworker last week and spit it out because it was so sweet I just couldn't eat it, it was gross to me now. I can eat anywhere to, Mickey D's will sell a piece of grilled chicken for 1 dollar and a side salad for a buck as well. Makes for a cheap lunch. Portion sizes changed for me to, I cannot eat as much as I used to.

Hoping to get into a career in aviation has been a good motivation for me recently as well. The more I do better the easier it will be. Don't need giant pilots flying freight, need that extra 100lbs of cargo room. I also don't have a set weight goal other than I am doing this for my health and maybe somewhere down near 240lbs is realistic. I didn't put it on overnight so I don't think I will wake up skinny tomorrow but I know I will one morning in my future.

One last thing about losing the weight that sucks, It is hard enough to afford some stuff but buying new dress clothes for work (current bank employee) every couple months is starting to add up quick.

Thats my health story, never really told anyone the whole thing kinda feels good to tell people. And one last thing, is it really any harder to find work as a pilot being bigger ?

 

[Hugh Jorgan]

LBFMs

95 LB curls

 

[SkyBoy1981]

Good for you. Thats a pretty motivational post. I've been a natural runt my entire life, but I still have a lot of respect for people who have such a high level of motivation and discipline. Our company has some pretty big guys, I don't think its a problem as long as you can pass a medical. Best of luck.

 

[Daveman]

Jeet kune do, my friends. Drink water.

 

[minitour]

I can't wait to get home to start lifting every day...and then of course there's "cardio with the wife"

*thinking to myself*
less than two weeks, less than two weeks

My eating is pretty under control now...not as many binges as I used to have...

There are still days when I have bad days where I get stressed and eat...but aside from that, I'm pretty good now.

If I could eliminate carbonated beverages from my diet (drinking diet pepsi/coke and flavored water) I think I'd be better and once I start working out (lifting), I'm sure I'll be in shape in no time.

-mini

 

[urflyingme?!]

Tatt2's keep it up man. If you can pass the pysical you'll be fine. 200-250 shouldn't be a prob.