4.2. Fitness Archive -

What does the SPF of sun protection really mean?

„SPF50+ no wonder that you don’t get tainted“ I have heard this statement numerous times. It seems like that there is a lot of unclarity about the SPF among you my Aviators 😉 Welcome aboard my blog! In this article I explain you what the SPF means. I tried an outdoor activity I have not done before and I was surprised how much it actually has to do with aviation.

Outdoors in the sun

It is summer in Europe and the sunlight is really aggressive and can harm your health easily. Also in Germany! That’s why it is absolutely mandatory to use suncare to protect yourself from the damaging UV-A and UV-B and the high-energy visible (HEVIS) light. A big mistake: Don’t underestimate the intensity of the sunlight. You should not only protect yourself when outdoors in the sunny but also when you spend time in the shade. I was p

Playing golf for the very first time

I am always open to try new activities. When Eucerin and the magazine Golf’n’Style asked me if I wanted to play golf I was not really sure if I would enjoy it that much. There are definitely other activities I would prefer to try out but I am not the person who judges quickly. I thought I would give it a try since I liked to play mini-golf as a teenager. So without any expectations I drove to the Fleesensee which is a 2 hours drive north of Berlin. The golf course is located on the Mecklenburgische Seenplatte which is a famous region in Germany to spend your free time and holidays.

The weather on that day was on point. Sunny with a light breeze. 100% suncare weather. Last time I had a club in my hand is years ago. So I was a little bit nervous because I wanted to show a good performance to you and my golf coach. I twas not just any golf coach, it was Sven Strüver, a campion and famous in the golf circuit. This fact and that I recorded a YouTube video of my day at Golf Fleesensee did not really help me.

My first hole on a golf course

Before going on the golf course to play the first hole, we started practising on the driving range. I placed the first golf ball on the tee. Sven corrected my posture, told me where to look at and how to swing the club. Without thinking too much I gave it a try. I hit the golf ball and it took off the ground and it flew for a while until it landed back in the green grass. Beginners luck! After some more time on the driving range Sven said you are ready for your first hole. He seemed to be quite impressed by my performance.

Check out my YouTube video to watch me playing my first ever hole.

What does the SPF really mean?

The comments below one of my recent posts about sun protection on my Instagram channel shocked me. I had to read a lot of false statements about the Sun Protection Factor (SPF). Ready for the simple answer?

It tells you how long the sun’s UV radiation would take to redden your skin when using the product versus the amount of time without any suncare.☀ So ideally, with SPF 50 it would take you 50 times longer to burn than if you weren’t wearing sunscreen. Contrary to some assumptions the SPF rather states the length of the protection and not the intensity. It’s important to apply the product thoroughly (be careful not to miss any bits) and to reapply it generously every two hours.

Eucerin Sun protection is available in three different levels of protection: high (30 to 50) and very high (50+).

The sunlight is not always our best friend. I am proud to be a sun protection ambassador to reduce the sun-induced skin damages of my Aviators!

The new revolutionary suncare

As you know I am a big fan of the Eucerin Oil Control Sun Face Gel-creme because of the anti-shine effect and the ultra light texture. So far the Oil Control was only available for the face, now Eucerin launched this product for the body as well. Eucerin revolutionizes the market with the Eucerin Oil Control Sun Dry Touch Body Gel-Cream .

Key properties: ultra light texture, absorbs quickly, non-greasy, non sticky, 0% residue, extra water-resistant, sweat-resistant, anti-sand, lightly-fragranced

Sun Gel-Cream Dry Touch Sensitive Protect

The days are over that the sunscreen leaves residues and you look like a white ghost after applying it. As pleasant to use as it is effective, this ultra-light gel cream sunscreen absorbs quickly leaving 0% residue and an immediate dry touch finish. It offers superior protection for all skin types.

Eucerin’s Advanced Spectral Technology offers high UVA/UVB protection and HEVIS light defense. The sunscreen also supports skin’s own DNA repair mechanism and its Oil Control Technology, with mattifying pigments, leaves an immediate dry touch finish on skin. It’s clinically and dermatologically proven to be suitable for all skin types including sensitive, oily and acne-prone skin.

What does anti-sand mean?

Anti-sand means that sand is less likely to stick to your skin when using this product. In consumer research, 95% of respondents agreed that sand did not stick to their skin after application. This is because Eucerin Sun Gel-Cream Dry Touch Sensitive Protect SPF 50+ is an ultra-light formula which absorbs quickly and is non-sticky and non-greasy.

How is aviation connected to golf?

My gold coach Sven Strüver noted that it was perfect weather to play golf. He said it is sailing weather thus the golf ball will fly forever. It not only depends on how hard and fast you hit the golf ball with the club but the weather conditions play an important role on the performance as well. Like in aviation, the flight path is dependent on air density, air pressure and humidity. Hotter air means less air density and drier air means less humidity which means the golf ball is exposed to less resistance during the flight. The same applies to the flight performance of a plane. You also have to take into account the wind speed and direct when you plan to reach the flag. A lead angle is required into the wind which is identical to flying a plane to a specific point.

What was your worse sunburn you ever had? Let me know your painful story in a comment below and don’t forget to like my blog post: “What does the SPF of sun protection really mean? To avoid a sunburn in the future: Make sure to apply enough sun protection. Think of the size of a golf ball. This is the quantity you need to cover your entire body.

Safe travels and happy landings!

Your PilotPatrick

by pilotpatrick

Aviation meets Diet: How to reach your body goals without refraining from eating pizza

Dear Aviator,

I did a fasting period of one week. In this time I lost about 6 kgs. I looked really skinny at the end. Six weeks later I gained over 7 kgs and I look stronger and more muscular than ever. You were extremely surprised about my fast transition and you were wondering how did I do it. Exercising is one key to be successful but there is another important aspect you have to consider: the diet. PATFIT is an expert on this topic. In an interview, I am revealing his secrets. How to reach your body goals without refraining from eating pizza.

Patrik introduce yourself!

My name is Patrik and I’m 27 years old. Originally, I’m from beautiful Slovakia near the Hungarian border and I live in Germany since I am 5 years old. In 2015 I decided to start my own business and began working as a personal trainer. I quickly realized that I can reach a lot more people online. That’s why I decided to devote myself entirely to the online area in 2017. Since 2019 we have been helping entrepreneurs, self-employed people & executives successfully losing weight in their everyday life, despite consuming alcohol, pizza, pasta, chocolate and so on.

How did we get to know each other?

Patrick and I met through social media. I guess Patrick had around 250k back then. He was looking for an online coach with whom he could achieve his physical goals. We met in real life, shared opinions on how we could collaborate. Next to the business part, a friendship developed as well.

What exactly distinguishes you from other online coaches in the D-A-CH area?

My concepts are only suitable for entrepreneurs, self-employed, and employees in management positions. My company helps entrepreneurs lose weight and build long-term diet concepts that are appropriate for everyday life. Above all, we make sure that people don’t have to look after specific meal times. Nobody has to give up food or even end up hungry at the end of the day. We especially make sure that our concepts are fun and easy to integrate into everyday life.

What is the video with you and pilotpatrick about?

It’s about staying fit and healthy during the Corona crisis. We all know that sport is an important role. Since most of you have to deal with closet gyms. We want to motivate you and give suggestions so that you can get fit during the crisis and stay healthy. Additionally, it will strengthen your immune system. Watch the video here.

What kind of diet do you recommend? How to reach your body goals?

I’m a big fan of carbohydrates. Bread, rice, potatoes, and pasta should never be missing in a diet. You should eat very balanced. Fruits and vegetables every day. Blend an apple, a banana with berries and add milk you have a superheated shake that is easily prepared. A mixed salad with a good dressing has never harmed anyone in the evening. Last but not least, don’t forget the protein! Fresh chicken, beef, and fish. (Organic please) For vegetarians, I recommend tofu, low-fat cheese, a high-quality whey protein, and veggie protein powder as a protein source.

Why do you think most diets fail?

There are several reasons why self-employed people do not follow a diet. Almost nobody can stick to fixed times. Most diets are tied to meal times. The diet program is doomed to fail as soon as you don’t keep track of the timing. Almost nobody can eat consistently at 8 a.m., eat at 1 pm and 7 pm for 365 Days. Often unexpected events come in between and then you forget to have lunch or breakfast. The second point why diets fail is that people have to refrain from eating sweets and delicious food during the diet program. You can cope with that for usually 2 weeks butter you feel like having a piece of chocolate or a pizza.

The diet program

I created a diet program that is systematically integrated into your everyday life and I show people a strategy to get your desired weight with alcohol, chocolate, pizza, and co. The third point is that most people believe is that you have to refrain from drinking alcohol to lose weight. Most diets have a strict alcohol ban which I cannot understand. At the end of the day alcohol are calories thus energy. So if you cut calories in the form of carbohydrates then you may incorporate alcohol in your diet plan. Wine, beer or even a cocktail is no problem but as always the quantity is crucial.

If the concept of PATFIT sounds interesting to you, please apply for a free initial interview with the, He will be more than happy to check if he is able to help you reach your goals.

Website: www.Patrikwaldmann.de

Instagram: Patrik.patfit

Facebook: patfitwaldmann

My current diet

After I returned back from Cape Town in March, quarantine measures were in force. A great moment to fast and to heal my body with the detoxification which is linked to it. Check out my blog “Try This Out During Quarantine” for more details about my fasting period. I lost a lot of weight. About 6 kgs in total and I looked really skinny. After breaking the fasting I started following a different diet as before since I was stagnating the past three years. I was not able to gain more weight and more muscles. My goal was to change this but this meant I needed to alter my diet since I was doing already wright lifting.

Diet is not the right term, I would rather call it an eating habit or routine. Only a few weeks later you could observe major progress in building muscles. Seven weeks after fasting I gained over 8 kgs again respectively about 3,5 kgs of muscles. You were really surprised about my progress and being honest, me too.

How did I do that?

I am not following the metabolic diet which means I mean eating a lot of protein the before. Every day the intake of protein is high. With my body weight I would need to eat over 400g of protein a day. This is almost impossible. Currently I eat about 200g – 250g of protein. On workout days it is moderate carbohydrates (in the morning/before and post-workout) and low fat. On days without a workout it is the opposite. Low carbohydrates and moderate fats. This diet evens forgive way I can even have a pizza.

Positive mind. Positive life. Happy landings.

I hope the blog post “How to reach your body goals” will inspire you and lets you rethink your habits as well. Feel free to contact PATFIT if you need help with your diet plan.

Please do not forget to like the post and leave me a comment below with your body goals.

Your PilotPatrick

by pilotpatrick

Try This Out During Quarantine

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Dear Aviator,

uncertainty, fear, social distancing and empty shelves of toilet paper. We are living in a situation I would never have imagined in my worst nightmares. Instead of being worried you should extract positivity out of the negativity. Maybe there is something you always wanted to do but you have never found time. Now would be the perfect moment. I changed some daily habits and tried out new things. My article: " Try This Out During Quarantine " will give you some inspiration for your extra time you have now!

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Thing About Fasting

I have fasted and I can absolutely recommend doing it. A busy flying schedule never allowed me to do it but finally I found time for it. For six days I only drank tea, water, juice and had veggie broths. Since the world seems to be turning slower and there is less distraction, the period of quarantine and isolation could be the perfect moment to fast.

An expierence you should at least try once in your life!

You need a retreat for relaxation and a place where you can meditate. It is a great way to lose weight quickly but I did it to detox my body. I had the feeling that it improve my mental and physical health. Please make sure that you arre fit enough to fast and follow vital guidelines. I followed the instructions of Rüdiger Dalke and be prepared for lots of and downs!

Change Your Bedtimes

Before Corona I usually went to bed quite late and got up late. I went to bed around 2:00 am and sometimes did not get up before 10 am during my off days in Berlin. My days seemed always quite short and I had a hard time to finish all my tasks I wanted to do. In the evening I became tried and I noticed that I was being unproductive. It was easy to postpone tasks due to this excuse.

The fasting changed my bedtimes tremendously. I was so weak in the evening and I felt so cold (how women would say) that I went to bed around 9:00 pm. I usually got up at 05:30 am. Me and early bird? I never thought this would happen, but it did. Even after the fasting I keep the bed times. The biggest advantage is that I feel that I have more of the day and I can be extremely productive early in the morning when it is still quiet. Try this out during quarantine.

READ: How to relax in minutes with your breathing

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Need for sleep

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Rethink Your Diet

It has been one of my goals to become more muscular and defined. For years I only saw very little process. The body shaping stagnated and I become really unhappy about this. I also lost my motivation to do more sports since I did not see any results. I realized this must be due to. combination of inefficient workouts and the wrong diet.

Whilst fasting I was able to rethink my diet and adjust it accordingly. I was tracking my calorie and micronutrition intake over the day. To My surprise, I found out that I did not consume the right amount of micro-nutrition. I also discovered I was eating too many carbs and not enough to build muscles. I realized I was not eat properly to improve my measurements. Remember it is 60-70% the diet and only 40-30% sports to reach your goals.

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Check out my YouTube channel PilotPatrick for more exciting videos about my trips around the world!

Quality Time With Yourself

Do something for your personal well-being. It often happens that you are so stressed that you forget about your personal needs. Boredom can also be something positive and it is beneficial for your mental health.

Even in a state of quarantine there are a lot of things that are not restricted like: creativity, fun, love, cooking, sports, learning, gaming, make music and so on.

Do something you always had in your mind but for whatever reason you have not done it yet. Try out something you have not done yet. I meditated during the fasting period to soak up energy and find my inner balance.

Let's call it personal quality time to pamper yourself. Even after Corona you should once in while take time ou to improve your well-being.

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Work On Your Goals

DO IT! Now you have the extra time to work on your goals. Maybe you have had a business idea in your mind but you never had the time to fully concentrate on it. Why not do it now? Put down your business plan on a piece of paper. Let Corona be your friend that gives you the extra time with little distraction. As I said extract the positivity out of the negativity. There are probably new profitable business possibilities due to the virus! I am currently working on three different projects which keep me busy.

Always look ahead, because we fly forward and not backwards!

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I reached my goal in being an Aviator

Get Rid Off Old Stuff

It can be such a freeing feeling to get rid off old stuff Use the extra time to go through your drawers, cupboards and closets at home. Look for things you do not need anymore or you have not used for a very long time. You probably will discover things you do not need anymore, but you have a hard time throwing them away. My tip: make a pile and set yourself a quatity you want to keep as a maximum.

You not only will experience a freeing feeling, you can also turn your old things into money. There are different platforms on which you can sell them: eBay, Kleinanzeigen, e.g.

You can also donate clothing and furniture to those who need it. I recently took an old suitcase with clothing to South Africa to donate it.

Positive mind. Positive life. Happy landings.

I hope the article: " Try This Out During Quarantine" inspired you. What's the first thing you would like to do after quarantine? Let me know in a comment below and do not forget to like the article.

Your Pilot Patrick

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by pilotpatrick

My tips for a better sleep

Hello my Aviator, time literally flies. I am already flying for one year the Airbus A300. As you may have noticed the operation requires me to have a lot of flights at night. A restful sleep is not only important for pilots to be fit to fly. Sleep is one of the most important needs in life. I am a pretty good sleeper and I want you to learn from my tips for a better sleep. I hope they will help you so a good night's sleep does not remain a dream.

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Breathtaking sunset at Milan airport /no filter!

Some colleagues of mine have approached me and inspired me to share my tips and guidelines in this blog post. They thought since I am the fit and healthy pilot I might help others. Especially in the Aviation industry pilots have to cope with irregular working hours. Thus many are experiencing problems sleeping well. Lack of sleep can cause moodiness, lack of concentration, and sluggishness. A former colleague of mine faced these problems. The frustration turned into depression and in the end, she had to take a timeout in the hospital. The effects of a bad night's sleep are not to underestimate.

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Hotel bed in Casablanca

My tips for a better sleep

Body's internal clock

Try to get in sync with your body’s natural sleep-wake cycle, also called circadian rhythm. This is one of the most important strategies for sleeping better, but also the most difficult one to follow as a crew member. Keeping regular sleep-wake schedule lets you feel more refreshed and energized than if you sleep the same number of hours at different times. Choose a bedtime when you normally feel tired.

Good night tea

Instead of alcohol which makes you sleepy, have a cup of tea before you go to bed. Access alcohol might even have the effect that your sleep is less restful. Any herbal tea works, as long as it is without caffeine. I can recommend the organic Snore & Peace Tea of Clipper. For me, a tea has a soothing effect and calms my body and my mind down.

Earplugs

Don't let you disturb by noise. In a hotel, I always hang the "do not disturb" sign out and I sometimes even unplug the hotel phone. If you have a noisy environment I recommend wearing earplugs to eliminate the risk of waking up by noise. I use costume made earplugs of Hoerluchs. They are fitted to my ears and are really comfortable to wear. A more affordable option is the product of Ohropax. Those earplugs are made out of wax and adjust to any shape. The downside is that you might lose them during sleep.

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Bedtime tea

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Earplugs by Hoerluchs

Sleeping mask

A room which is too bright makes it harder to fall asleep or wakes you up to early. Sometimes I use a sleeping mask when the room is not dark. I have not found the ideal one yet. Even the sleeping mask out of the first class of Lufthansa might come off while sleeping. Last night I tried the sleeping mask, SleepMaster. This sleeping mask is a little bit more expansive, but it is really comfortable to wear and I did not lose it while sleeping.

Your phone

Avoid bright screens within one hour of your bed-time. In case you have to use your phone just prior going to bed make sure, you have turned down the brightness and activated the night option, which is called "night shift" on the iPhone

Reading

Reading helps me a lot to fall asleep. I am reading a magazine or a book and I avoid reading from a back-lit screen. This technique helps me to relax and to clear my head if my brain has been overstimulated a lot over the day.

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Earplugs and sleeping mask

How does food affect your sleep?

What you eat and drink before bed can affect your sleep. Spicy and acidic foods can also kill sleep efforts because they cause heartburn. Lying down makes heartburn worse, and the discomfort from heartburn hinders sleep. Additionally, a heavy meal activates digestion, which can lead to nighttime trips to the bathroom.

Foods containing the amino acid tryptophan—a building block of the sleep-related chemical serotonin—could make you sleepy. (not proven if the amount is enough to change your sleep) Foods such as eggs, chicken, fish, and nuts contain roughly equal amounts of tryptophan. Carbohydrates make tryptophan more available to the brain. Some whole wheat crackers with peanut butter are a good before bedtime snack.

How does exercise affect your sleep?

Exercise regularly and you will sleep better at night and feel less sleepy during the day. Regular exercise also improves the symptoms of insomnia. Additionally, it increases the amount of time you spend in the deep, restorative stages of sleep. The harder the work out is the deeper is my sleep. But also light exercise will improve your sleep.

Try to finish moderate to vigorous workouts at least three hours before bedtime. Relaxing, light exercises such as yoga or gentle stretching in the evening can help promote sleep.

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Sunrise in the sky

Most important is that you have the willingness to try out new techniques and alter your habits to potentially notice an improvement. Routine, relaxation, and listing to your body's internal clock is the key to success. One of my next blog posts will be about how to cope with working at night.

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I found my hotel room for tonight!

How many hours do you sleep a day and what is your tip for a better sleep?Please leave me a comment below the article and subscribe to my newsletter with your email.

Happy landings and happy sleeping!

Your PilotPatrick

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by pilotpatrick

XLETIX sports challenge with my own crew

(Sponsored by product placement)

Hello, my Aviator! I am excited to share with you the successful event with Arla® Protein and Xletix. Arla® Protein invited three blogger to participate with four of their fans at the Xletix obstacle run in Munich. All three teams competed against each other. Via my Instagram, Facebook and blog I called to become my member of the crew "Arla® Protein Alpha leaders". Additionally, my call up was published two times in the magazine Business Punk. Read until the end of the article to find out which team won and have the chance to win a gift voucher for sports apparel worth 100€.

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Snack at Frankfurt am Main airport

My crew

When Arla asked me if I want to participate in this challenge I was full of enthusiasm to get started. As you know I am doing my best to organize events to meet my Aviators. This was a great occasion to meet some of you in person again.

On the day of the event (23rd of June) all team member met up at the design hotel Ruby Lilly in Munich. After the check-in to the stylishly furnished rooms, we gathered in the lobby. While having a drink we got to know each other better.

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LOVELY ROOM at hotel Ruby | LILLY in Munich

Unfortunately, I had to find out that one "crew member" could not attend the challenge due family reasons. Luckily Fabian, who is a good friend of mine, had time to join the challenge spontaneously. My other team members were Timo, Dominik, and Oliver who joined the lottery to win a boarding ticket into my team and got selected by Arla.

The crew did not only humanly harmonize, but we all were physically in a good shape. That is why we were really motivated. We knew that this event was supposed to be a lot of fun, but our will was to win.

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The perfect crew "Arla® Protein Alphatiere"

Decision day

Next morning all teams came together to have a breakfast with Arla® Protein products. We could choose from a great variety of products like shakes and quarks. After we finished the breakfast each team member received his sports outfit and photos of each team were taken.

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Arla® Protein breakfast

The team leaders of the two other teams were Florian a Fitness- Blogger "Arla® Protein Gamemaker" and Food-Blogger Per "Arla® Protein Steakheros". Feeling reinvigorated we drove to the venue in Munich, where the run started around 2:30 pm. Before we got started we took some more photos of the teams and we did a warm up for the run. One crew member of mine had his birthday so a huge group of people was singing for him!

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All three teams before the challenge!

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Warming up before the run

The challenge

Xletix offers you to choose between three degrees of difficulty. We had to master the medium distance "M". The route was over 14 km long and included about 25 challenging obstacles. It was not allowed to skip obstacles and in case you were not able to overcome it, you had to do 15 burpees as some kind of punishment. One time we used this rule to skip one obstacle because the queue was so long that we would have lost a lot of time.

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Our strategy

Right at the beginning our motivated crew "Arla® Protein Alpha leaders" managed to be the first one of all three teams and we were able to build a good lead. The obstacles got harder and harder. Most of the time they were only possible to accomplish in a team.

We had to crawl underneath barb wire fence through mud, climb over obstacles, dive through ice cold water and swing like Tarzan on a robe. It was still so much fun.

Working in a team is important to guarantee a smooth execution of flight as well. Before the run, we decided that we will stay together the whole time and support each other as much as we can.

Watch the video which was taken live during the run. You will find more videos on my Youtube Page PilotPatrick:

https://www.facebook.com/pilotpatrick/videos/1467105820021676/

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Shortly prior our landing

Naturally, the run was tiring after a while. Two of my crew struggled a little bit so I had to motivate them again. The combination of cardio and strength is not easy to handle that is why two of us started to have cramps. At two obstacle stations, the task was to carry one crew member. So we picked the weakest one so he could relax and tank up some energy.

After about 2 hours and 30 minutes, we "landed" in the finish as the first team! The atmosphere was really good and we were all quite happy that we did so well and that we landed safely without any injuries.

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We are the champions!

It was an exciting, exhausting and fun day. Thanks again to my powerful crew members. We all were rewarded with a gift voucher for sports apparel worth 100€. I want to give away this one to you. All you need to do to have the chance to win is: Subscribe to my newsletter and leave me a comment with your favorite type of sport. The winner will be picked out of the subscribers and commentators.

Happy landings!

Your Pilot Patrick

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by pilotpatrick

Hotelfit - How do I stay fit?

In my recent blogpost “I am a Foodie Pilot” I talked about my special eating habits to stay healthy. Many of you also wondered about my fitness program when being busy traveling. In this blog post I want to convince you that it does not take much time to do an efficient workout. Together with my personal trainer Timo @theshapeofyourlife I show you my #hotelfit workout at Hotel Otto in Berlin.

Regular physical exercises are vital to loose weight, to gain muscles and to stay fit. But the major key to success is your diet. 70% counts your food and only 30% your sport activities! I can understand that this might sound shocking, but this is the truth. I only workout 2-3 times a week. It is usually a intense workout in my Crossfit box or a personal training with Timo when I am at home. I always give my body one day rest in between workouts.

Inflight having a healthy crew meal

When I am on duty my time is limited and sometimes there is no gym in the hotel. In this case I do a workout in my hotel room. You will be surprised about how many exercises you can do without big and heavy tools.

I can really recommend to get a suspension trainer. Ask Timo about the different models on the market. The equipment works great at home, outdoors and in hotel rooms. You can adjust the intensity and the complexity of the exercises. This tool requires a good tension of your whole body and fits easily in a suitcase. Additionally I use Thera-Bands for some exercises.

My example full body #hotelfit workout lasts approx. 30 mins. This workout actually saves time since you do not need to go somewhere, you do not need to wait on tools and nobody will stare at you. Turn on the music and enjoy your personal workout.

Let's get the workout started

Please watch the video for the execution of the exercises. Make all the exercises controlled and according to the motto: quality before quantity!

[youtube https://www.youtube.com/watch?v=OUxAqzJx2yQ?rel=0]

The warm up consists of three rounds of:
15 x Jumping Jacks, 10 x Air squats and 5 x Burpees

To keep it simple: each exercises consists of 3 sets with 10 repetitions. Between each set you may rest for 1 minute.

Push Press

For your chest and triceps!

The best exercise ever and you can do it everywhere. Tense your body and make your stomach hard. 2 seconds down, chest touches the ground, 1 second up. Hands are a little bit more than shoulder width. Spread your finders for stability. I put my feet on a small stool which increases the intensity.

Push press: 3 sets of 10 repetitions 2 seconds down, chest touches the ground, 1 second up

Dips

For your triceps!

Take a stool, chair or low table to do this exercise. Place your hands in line with the shoulders. Make sure your elbows stay in line and to not move outwards during the movement. Your lower and upper arm should build a 90° angle when you are at the lowest position. 2 seconds down and 1 second up.

Dips! 3 sets of 10 repetitions. Timo takes care about my execution Elbows behind the shoulders, Upper and lower arm build a 90 degree angle

TRX pistol squats

For your legs!

Regular air squats, but only with one leg. The suspension trainer supports your stability and makes the exercise easier. Make sure you are in line with the robes and your knee, which flexes, does not move in or outward. Keep a straight upper and lower back. Do this exercise slow and controlled.

TRX pistols - Squats with one leg with a suspension trainer

TRX crunch

For your abs!

So much fun and your abs will burn. This exercise can be done in numerous variations. Your whole body need to be tensed. From a blank position you move your butt explosively up while your legs remain straight. Rest for a second at the highest position and than move slowly back the blank position.

Crunches with the TRX suspension trainer Legs and arms straight. Butt up! Hold at the highest position for one second!

Curls

For your biceps!

You may either use the TRX or the Thera-Bands. When you train with the TRX make sure your body is tensed and only your arms move. You can adjust the intensity by moving forward and backward with your feet. Most important is that your elbows stay high and in line with your shoulders. When you use the Thera-Bands please take special care that your wrists are in line with your lower arm and do not move.

Bizeps curls with the TRX. Keep elbows high and arms in line with the shoulders! Alternative: Bizeps curls with the Thera-Band

Back

For your upper back!

This exercises is great when you have problems with your upper back. Since I sit a lot during work, I have to work on my back, so that my posture stays in shape. Your elbows stay attached to your body. You will feel it in your arms and upper back. Keep your back straight. With the Thera-Bands you can do many other great exercises as well.

Great exercise with the Thera-Band to strengthen the back Keep your posture straight and elbows attached to the body!

It is really important to do all movements in a proper way. Otherwise you may harm yourself in the longterm. Thats is why I really recommend to book a personal trainer who can help you with your deficiencies. I have been hitting the gym for over six years now and I am still not perfect in all executions.

I hope that I could convey the message, that it does not require a lot of time to do sport. If your schedule is tight and you do not have the time to go somewhere, take your home or hotel room as a gym instead. Your body weight is the best exercise tool you can have.

Personal trainer Timo:
Web: www.theshapeofyourlife.de
Instagram: @theshapeofyourlife

Hotel in Berlin: Hotel Otto Berlin

Meet my good friend and personal trainer Timo!

What is your favorite type of sport?

Your Pilot Patrick

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Making of Facebook live video:
https://www.facebook.com/video.php?v=1236239716441622

by pilotpatrick