Honestly, 5 minutes. I mean, everyone knows how, and it’s really not that hard. No insane hot yoga class. No stretchlab. No weird contraptions. Just you, some floor, and that’s all. Fastest way to reset your mind + body. ✈️🔥 FLYSTRONG 5-MIN LANDING RESET For long flights, tight hips, low back pressure, and post-travel sluggishness ⏱️ Total time: 5 minutes Move slow. Breathe deeper than normal. ⸻ 1️⃣ Hip Flexor Release (Lunge Lean) — 45 sec each side Why: Sitting locks your hip flexors short → your low back takes the hit. How: • Drop into a low lunge • Tuck your pelvis slightly • Lean forward until you feel the front hip open • Optional: reach the opposite arm up to deepen the line ⸻ 2️⃣ Cat–Cow Spinal Wave — 45 sec Why: Undo the “airplane spine” stiffness from hours of sitting. How: • Hands and knees • Big inhale → arch • Big exhale → round Make the movement slow and intentional. ⸻ 3️⃣ Thoracic Rotation (Open Books) — 45 sec each side Why: Long flights freeze your upper back + ribs, and this restores your rotation for lifting + breathing. How: • Lie on your side, knees stacked • Open your top arm like a book • Let your chest rotate toward the ceiling • Breathe into your ribs ⸻ 4️⃣ Glute + Piriformis Reset (Figure 4) — 45 sec each side Why: Tight glutes pull on your hips and lower back after sitting for hours. How: • On your back • Cross ankle over opposite knee • Pull legs toward chest • Relax your jaw and breathe ⸻ 5️⃣ Full-Body Hang or Overhead Reach — 30 sec Why: Decompresses your spine and resets posture after luggage, walking, and sitting. How: • If you have a bar: dead hang • If not: interlace fingers overhead and reach tall • Focus on long breaths and creating space in your torso ⸻ 🖤 FlyStrong Notes This sequence: ✔️ restores hip + spine mobility ✔️ reduces travel stiffness ✔️ improves next-day lifts ✔️ resets your nervous system ✔️ helps with jet lag + fatigue ✔️ takes literally 5 minutes Use it after every landing, long duty day, red eye, or hotel check-in.

I’m a pilot, of course I have a checklist for my own body 😂 Because I travel as much as I train, I’ve learned what keeps me feeling as energized as possible so I can feel fit, look fit, and feel mentally clear. We don’t do ✖️ dehydrated We don’t do ✖️ airport-pastry personality We don’t do ✖️ “hope for the best” approach We do ✔️ electrolytes We do ✔️ micro-mobility We do ✔️ nervous-system regulation

Ever wonder why you feel so wiped out after a flight — even when you slept fine and hydrated? That heavy, bloated, foggy feeling isn’t just “jet lag.” It’s something deeper happening inside your body called oxidative stress — and if you’re someone who flies for work, trains hard, or just wants to feel human again after a red-eye, it’s worth understanding. ⸻ 🚀 What Actually Happens to Your Body When You Fly Flying at altitude puts your body in a completely different environment than it was built for. Cabin air is pressurized to around 8,000 feet, meaning lower oxygen levels, extremely dry air, and mild cosmic radiation exposure from being higher in the atmosphere. Add in disrupted sleep, long periods of sitting, limited movement, and meals that are anything but consistent, and you’ve got a perfect storm for something called oxidative stress — when unstable molecules (free radicals) build up faster than your body can neutralize them. Those free radicals damage cells and slow recovery. Over time, that can show up as: • Fatigue even after a rest day • Muscle soreness that lingers • Brain fog or irritability • Dry skin, inflammation, and slower metabolism • “Jet lag” symptoms that don’t match your flight length Basically, your body’s internal systems are fighting a mini battle every time you fly — and most of us don’t even realize it. ⸻ 🍓 Antioxidants: The Body’s Defense System Here’s the good news: your body is smart. It’s built with its own cleanup crew — antioxidants — which neutralize free radicals before they do damage. The trick is making sure you actually have enough of them when you’re flying often or training hard. Antioxidants come from colorful, real foods — the kind that literally fight back against the oxidative load of travel. Think of them as the nutritional version of recovery boots for your cells. Here are some of my go-to’s: 🍵 Tea Green tea, white tea, and even matcha are packed with catechins — powerful antioxidants that support cellular recovery and mental clarity.

Active recovery: This is a day meant to take a step back from the high intensity of the week, but still stay active. This is a great day to use some of my favorite apps on the road. The general idea of the day is to RECOVER. Light movement, low heart rate. Today should feel EASY. AllTrails app: Find trails anywhere Plan an outdoor trek, run, walk or jog that will take one hour. Personally, I keep my jogging time to 30 minutes at a light pace, and walk the rest. If you have a knack for running, this could be a great day for a longer, slower run. ClassPass: If you travel a lot, I highly recommend trying ClassPass. For me, I often use active recovery days to do other activities I enjoy - yoga, pilates, a cycle class.. This app gives you credits to use in thousands of gyms across the USA. Mindbody: Mindbody is primarily used for yoga, barre, and other HIIT classes, but it could show you classes that aren't in ClassPass. Rest days are days where you're either extremely fatigued or sick. This is full on couch potato mode, with the maximum movement being an outdoor walk.