hotelfit

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


my healthy breakfast

My healthy breakfast recipe

In my blogpost "I am a Foodie Pilot" I told you a little bit of my special diet. As many of you have wondered how I prepare my daily breakfast after seeing it on my Instagram and snapchat account I decided to reveal my self created recipe.

My healthy breakfast recipe

Over the years I have changed the ingredients many times to develop the best breakfast I can imagine. I only use organic products.

I would call it the ultimative breakfast bowl consisting of cereals, fruits, toppings, powders and almond milk.

  • Rich in fiber
  • Good carbohydrates 
  • Rich in vitamins
  • Rich in protein
  • Dairy free
  • Vegan
  • Sugar free
  • Good fats

Positive side effects of the ingredients:

  • Easy to digest 
  • Cholesterol lowering 
  • Energy boost
  • Helps the immune system
  • Sustainable 
  • An much more...

For my breakfast I produce almond milk myself. It is not a mystery and you will be surprised how easy it is to prepare. Disadvantages of buying almond milk in the supermarket are the added sugar and the low percentage of almonds used.

ALMOND MILK

For about one liter of almond you need:

  • one hand full of almonds (non roasted)
  • dried coconut flakes (non roasted)
  • 8 dates (non sugared)
  • 1 liter of cold water
  • strong blender like this one

First blend the almonds and coconut very WELL then pour slowly the cold water into the blender. Blend well until it reaches a milk like consistency. Now add the dates. This will add some sweetness. Depending on your taste you decide the amount of them. Blend it again. DONE! One liter of almond milk lasts about 2-3 days depending on the size of the bowl.

Ingredients you need for the almond milk Quick and easy selfmade almond milk

FRUITS

You can choose all different kinds of fruit to add. I start out with a banana and a small apple. Depending on the the season I add berries, peaches, pineapple, mangos, etc.

Happy and healthy meal choose the fruit you like

CEREAL

Here is the list of cereal I add to my breakfast bowl. Of course you can add and leave out ingredients.

  • Oatmeal (as base)
  • Buckwheat flakes
  • Amaranth (popped)
  • Kamut flakes (rich in protein)
  • Wheat bran
  • Flax seeds
cereal, seeds and toppings filled in glas jars

POWDER

Additionally I had two kinds of powder:

  • 1 x small spoon of wheatgrass powder
  • 1 x big spoon of hemp powder
  • cinnamon
Hemp powder wheatgrass powder, cinnamon and dates

TOPPINGS

Those are the toppings I use:

  • Chia seeds
  • 2 dates
  • Sunflower seeds
  • Pumpkin seeds
  • Goji berries
  • Chocolate drops by XUCKER (healthy chocolate but not organic)
Toppings: Chia seeds, sunflower seeds, pumpkin seeds, chocolate drops and goji berries

Put all ingredients in a big bowl and add the almond milk. Now enjoy your super healthy breakfast bowl which gives you energy to start the day.

My tip: Buy the ingredients in big seizes this saves money. Fill them in glas jars which makes the preparation easier.

In the morning I usually drink a green tea. My favorite is "Morgentau" of Ronnefeldt and a glas of grapefruit juice.

My favorite tea " Morgentau" by Ronnefeldt

What ingredients would you add? (Please comment below)

Have a look at this video about a game. It shows the sad reality of the industrialised food production of today.

[youtube https://www.youtube.com/watch?v=lUtnas5ScSE?rel=0]

Your Foodie Pilot Patrick

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I am a foodie pilot

I am a Foodie Pilot

In my last blog post "A busy day of a Private Jet Pilot" I gave you an insight view of the daily private jet business and I already showed you a little bit of the food I am eating.

I am a foodie pilot

I am not vegetarian, not vegan, not anything particular. The best way to describe me: I am clean eater foodie pilot. I love food and I am always hungry. On my journeys I use the app "Happy Cow" to find organic supermarkets, healthy restaurants and cafés.

People have asked me how can you be so fit while traveling and sitting so much? As I noticed during my career most pilots are rather unfit. This is maybe caused by the unhealthy catering or not enough sports during their free time.

Besides my good genetics I am conscious about what I eat and take care of the quality of the food. Unfortunately the food at airports and on board of airlines is still rather unhealthy that is why I always travel with my own food bag. This consists only of organic products like whole wheat bread, almond milk, bananas, eggs, avocados, raw snacks, nuts, dried fruits and rice protein. (Riceprotein of piowald) At breakfast in the hotel I am the king because I can pimp my breakfast with my own food.

My healthy meal on top of the clouds

There are still hotels in Europe which are not prepared for people who take care of the food they are having. I stayed in hotels where I only took the hot water for the tea from the buffet.

But why do I take care so much about my food? First of all I want to stay in shape and secondly I am convinced that you have an influence of the health of your body. Several severe diseases within my family also changed my way of thinking.

It is not a special diet I am following it is rather an eating concept that personally improves my well-being. And for sure I never have the feeling that I miss out on some food. Sometimes the desire is greater than my will (who does not know this) In this case I have a cheat day, usually Sundays, to eat whatever I want to and it usually still healthy.

My healthy breaky. Self made almond milk with fruits and cereal

Clean eating

Here is my personal clean eating guideline:

No refined sugar, no white wheat instead Xylit sugar (Xucker.de) and whole wheat. Why? Refined Sugar is the main reason for cancer (excluding fruits) white wheat contains only little fiber.

Less milk products more alternatives like almond, kamut milk. Why? I had problems consuming too many milk products and I had a blemished skin. The human being is the only mammal which consumes milk of a foreign species longer than the infancy. That is natural! I do not drink soy milk, because it is heavily processed.

Less meat more fish. Why? The quantity makes the poison. Meat is full of antibiotics which the animal may have been taken during their life span. I try to eat only 300g a week and preferably organic products. I do not eat pork at all.

Less soda and "wanna be juices" instead more mineral water. Why? Most of the beverages are sweetened. I take care that it is a direct juice and not from concentrate. I drink from glass bottles as much as I can. No tap water, even in Germany! It´s contaminated with residues of medicine, pesticides and hormones.

More raw products! I am a huge fan. Why? Because this way you consume as much vitamins of the food as possible. Because they are not processed!

My tip

Always check the label for the ingredients! I have been surprised many times about products which contained unnecessary sugar. The industry is trying to fool us. Try to avoid convenience food which contain more than seven ingredients.

One of my most favorite german websites to inform about food/ healthy lifestyle is: https://www.zentrum-der-gesundheit.de/

Eat well and you feel well.

Your Foodie Pilot Patrick

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