About lvantaggiato

Health Coach - Bone Broth Artisan - Former Flight Attendant

3 Days of Different – 30 Minute Workouts Ideas


3 Days of Different 30 Minute Workouts Ideas

A few quick ideas to keep you motivated as we near the end of our 30 day, 30 minute minimum, workout challenge. These can easily be done in your Hotel gym or you can do sprints in the park, if you prefer to train outdoors. The only equipment needed is a skipping rope, which can be effortlessly transported in your luggage.

Keep up the good work! You’re on the right track!

Fuel For The Flyer – Green Lemonade

Green Lemonade

Green Lemonade

If I were to tell you that there is something you can drink that literally infuses your body with millions of enzymes, keeps your immune system strong year-round, offers unparalleled protection against osteoporosis, and tastes highly refreshing and filling, would you want some?

It’s called Green Lemonade, and I don’t know a single successful wellness guru who doesn’t drink some variation of this recipe.

In fact, nothing on the planet is is more rich in live-enzymes and easily absorbable nutrition than freshly extracted vegetable juice, and I don’t mean canned V-8. I’m never surprised when my clients cringe at the first mention of green juice. What they haven’t realised yet is that there is a way to make vegetable juice delish and some would claim, borderline addictive!! I call this “Green Lemonade.”  Try it! You’ll love it!!

Interview With Fly Guy – a.k.a. Jay Rob

For those of you who already hang in A Fly Guys Cabin Crew Lounge, Jay Rob needs no introduction. Jay has fast become a celebrity among the global cabin crew community and for those of you yet to jump onboard, I encourage you to join me and his 13,000 + other fans, to reconnect with some of the old school glamour associated with our office in the sky.

Today I have the pleasure of interviewing A Fly Guy for his take on holistic health, travel and living ~ both in the U.A.E and abroad.

Introducing Jay Rob…..

Jay Rob chillin' under the Sydney Harbour Bridge

Jay Rob chillin’ under the Sydney Harbour Bridge

Tell us a little bit about yourself and why living a healthy lifestyle is important to you?

Well in the cyber world I’m known as Fly Guy, but on the ground I’m just Jay. I describe myself as an old soul in search of the golden days of aviation and I like to think there’s still some glam left in the skies for me to enjoy. I grew up with the simple life on a farm in a small town in the Mississippi Delta. My father was a farmer and my mother was a flight attendant. I think growing up in the country you learn the value of growing your own food and lean how different fresh produce tastes and makes you feel. That’s something my dad taught me while growing our family garden. My mother taught me how to use my food as medicine. As a child I was ADHD and dyslexic and she refused to jump on the band wagon of medicating children and instead used food to treat my hyperactivity. She kept us pumped up with herbs and vitamins. After loosing my beloved father at the age of 54 it finally clicked how the food we eat can make or break us and I made the changes I felt were needed to enter my golden years healthy.

How long have you lived in the UAE and what path led you here?

I’m going on my 6th year in the UAE. I was working for US Airways in Phoenix, Arizona and was fed up with the rat race that’s very common in America. I wanted out and I wanted to see the world so I came to UAE to work for an airline there. The rent and tax free lifestyle sounded like a good way to rid myself of some stress.

Where is your favorite destination to uplift the mind, body and soul?

Anywhere in Southeast Asia. It just does something to me when I’m there. I feel at home, I feel relaxed, I feel like I found my spot on earth.

What does holistic health mean to you and how do you manage to stay balanced and grounded living without a regular schedule?

It means to me searching and finding what works for your whole being. I’ve learned to listen to my body. It tells me what it wants. Once you do a good cleaning of it and keep it maintained with healthy foods, if you give it something it doesn’t like it will tell you very loud. Just the other day I ate a mint and it must have been full of all types of refined sugars and crap because I had a headache in less than 10 minutes after putting it in my mouth. I think not being stuck to a schedule is good for me because I feel my inner gypsy spirit is happy not having to maintain a 9 to 5 work week and that keeps me from getting stressed. When I get run down I head over to my acupuncturist and ayurvedic doctor to give me the boost I need. These are things I have found that work for me.

Jay Rob Strolling down a private beach on Mahé Island in The Seychelles off the coast of East Africa.

Jay Rob Strolling down a private beach on Mahé Island in The Seychelles off the coast of East Africa.

What healthy snacks/meals do you prepare at home for onboard dining?

Depends on how much sleep I’ve had. If I’m rested then I really put effort into my food. If I’ve had a killer month and low on energy I will just run to the organic shop and pick up some healthy pre made vegan dinners to take with me. Right now I’m really digging making quinoa dishes on the plane. I just add some spices and fresh veggies to the quinoa add water and heat in the ovens on the plane and the results have been great. I just fed three crew with one cup of quinoa. My go to snack is avocado. There’s always one in my bag. I also uses my slow juicer to prepare fresh juices for my flights. I stress slow juicer because unlike the high speed cheaper juicers that produce juice that you must drink right away, juice from slow juicers can last up to 70 hours. I keep my bag stocked with Lara Bars and fresh nuts to eat as a snack as well.

A Fly Guys bundle of fresh organic produce ready to be juiced.

A Fly Guys bundle of fresh organic produce ready to be juiced.

……and on the return sectors?

Oh that return sector always gets you! If i’m in a wonderful healthy city like New York I will just run to a health food store and pick up a snack to bring back. If I’m outstation I try to keep dried grains and spices in my bag to boil on flights. Again this is where I’m loving the quinoa.

Do you have a recipe that we could transport onboard for a healthy mid-flight meal or snack that you would like to share?

Sure since I’m talking about the quinoa let me give you the dish I just made. I used one cup of organic red quinoa, 2 cups water, a dash of Tabasco, several pinches of pink salt, cut up veggies I found in the crew meals (tomato, onions, celery). I have recently discovered Beyond Meat meatless chicken that’s made of none GMO soy and pea protein and it’s packed full of protein. I add a few strips of that as well to the dish and then mix in a sauce pan and heat for around 35 minutes. After 25 minutes start checking it to see how it’s coming along. You might have to add a bit more hot water if it’s still not cooking right. I find red quinoa takes longer to cook than regular quinoa.

Which movie would you currently recommend for quality inflight entertainment?

There are some great documentaries out right now! It’s not on the plane yet but Blackfish is my must see this year! Last year’s favorite was Searching for Sugarman. That one is still one the planes and it still makes me cry :) I tend to watch documentaries these days.

Where are your favourite places to shop in the UAE for healthy, organic wholefoods and supplements?

Well there’s not many but I always frequent the Organic Food and Cafe located in the Greens. My favorite is the Ripe Shop for farm fresh local organic veggies and I always find some neat stuff at The Change Initiative. They also have organic produce however it’s flown in which I don’t like so I don’t buy it often. Most of my flights to places like New York, Germany, Australia or Canada I have my favorite shops that I buy from and bring back.

How about your favourite local, healthy restaurant/cafe?

My new favorite is Comptoir 102 located on Jumeriah Beach Road in Jumeirah 1. This place is so cozy and the food is AMAZING!!! Only place in Dubai I find organic raw vegan options. They’re not a vegan cafe but there always tends to be a Vegan option on the set menu that’s changed every day.

What tips can you share with us for managing our rest before tiring night flights?

Sleep… Um well let’s just say this is Fly Guy’s area of development. Managing my blog and social media accounts tend to keep me up past my bedtime. I don’t think I’m the right person to give advice on sleep as I’ve not yet mastered how to manage my sleep.

Are there any organic skincare products that you would like to recommend to the glamourset for staying fresh and presentable throughout their journey?

YES! Just the other day a junior crew asked me how my skin looked so good after all these years of flying. This made me feel old and good all at once. During my flight I’m in love with John Masters Organics Pomegranate Facial Nourishing Oil. The only thing I’ve found that really keeps my face hydrated for an entire 14 hour flight. I’ve given this to a lot of people to try and they too swear by it. Recently in Toronto I discovered Seed Earth Elements and I LOVE IT. You can only get it in Toronto and I’ve run out so I need to restock ASAP. Their Light Face + Eye Serum is my favorite on the ground day cream. Also I loved their toner. For my hands I’m using Egyptian Magic. It’s all natural but not organic. There is an Organic alternative called Mama’s Apothecary Sweet Bee Magic. I’m just now giving that its first test. My lips only see Burts Bees Lip Balm as I find that the only thing that keeps my lips from getting chapped in-flight. My new rage is also Uncle Harry’s Natural Products. His range is HUGE and the price point is fantastic. It’s so cheap and all natural and he makes a lot of great liquid free soaps and tooth care products that are great for travel. Another staple in my army of products is Baking Soda (not powder) I use this on my teeth and face. Mixed with my face cleanser it’s the perfect exfoliant and makes the skin glow.

Where is your favourite out-station for nutritious shopping, which vendors do you frequent and what items are a staple in your shopping basket?

Good question. There are so many! In New York I head to Westerly Market and Elm Heath. I try to do most of my shopping there. If I can’t find certain things then at last resort I will go to Wholefoods. Wholefoods has become too corporate for my liking so I try to give my money to the smaller shops to keep them going. In Toronto I LOVE Carrot Common. That place is like a holistic health mecca. Right now the Beyond Meat is my staple. Really if you’ve given up meat but still crave for a bit of chicken this stuff will take care of it. I can only find it in the states right now. Also I love my nut butters. Those are great quick ways of getting my protein on the go. My favorite heath products are coming from Health Force Nutritionals. Their products are superior and beyond organic. I can feel the difference when I take them. Right now I’m taking their Truly Natural Vitamin C, Elite Green Protein, Spirulina Manna, and Maca Force.

A typical Fly Guy breakfast.

A typical Fly Guy breakfast.

Online, where are your favourite crew hangouts?

Um my pages!!! Fly Guys Cabin Crew Lounge has become such a great place for crew to connect and my blog www.internationalflyguy.com I also love my Pinterest

Thank you Jay Rob!!!

Since I have been lucky enough to have a few New York flights on my roster this month, I have already managed to add a few of your recommendations to my list of shops to haunt and products to try. I think I am going to need a week there to get through all of your suggestions. Perhaps it’s time to invest in a personal shopper, for anyone interested, please apply within ;-)

Until next time, safe travels!

Healthfully Yours,


Last Summer Saving – Nutrition School

It has just been brought to my attention that The Institute of Integrative Nutrition (IIN) are offering the best savings on tuition fees that I have seen all year….and the last discount before prices go up this fall.

If you can find someone to share your IIN journey with, there are some amazing deals available for you and a friend for the next 02 Days : 23 hours only. To find out more information on this exclusive bonus click here.

Whether you want to become a Health Coach or just improve the quality of your own health and lifestyle, I encourage you to catch the wave now, you won’t regret it! It’s the best decision I have made and the inspiration towards many more to follow!

If you can’t find anyone to team up with right now and feel you are ready to fly solo, you can also take advantage of USD$1000 saving from the usual cost of enrollment, up until Wednesday August 21.

This is one of your last chances to join the IIN family before tuition goes up this fall, so if there’s a part of you that thinks this school might be right for you, I encourage you to take the leap. I’m so glad I did! Give them a call on +1 (877) 733-1520 right away because appointments fill up fast. Don’t forget to tell them that I sent you, to take advantage of the discount.

Healthfully Yours,

Linda Vantaggiato

Beautiful advice from a divorced man after 16 years of marriage

As holistic health focuses on various aspects and one of the most important primary foods being relationships, I thought I would share this great advice from a divorced man, reflecting on things he would have done differently if given a second chance.

This is a great read for men wondering what women want and need in a relationship and for women to highlight areas that may be lacking and could be worked through together to fine tune the love they already have.

To nurture your relationships with attention and appreciation, please read on….

Beautiful advice from a divorced man after 16 years of marriage.

My 30 Day August Fitness Challenge – Catching up on the past 6 days

Wow, has it really been almost a week since I last checked in?! It seems like just yesterday I was at Bickram yoga, on the eve on my trip to New York City. It is definitely true that time flies when you are having fun!

It is approaching Day 13 of my 30 day fitness challenge, almost the half way mark and although at times I have not had the stamina for a high intensity workout, I have definitely stayed committed to leaving the sedentary position for at least 30 minutes each day. The main point of deviation since we were last in touch is that I have been flying. This has really had an impact on my energy and motivation levels. For the first six days I was all gung ho. Being able to make exercise a priority in my day and manage my time to coordinate with my get up and go attitude made a big difference. Put me on a 13 hour flight, followed by a never ending bus ride to our Manhattan hotel, and you have not much more than a gym bunny wannabe.

This is a picture of how the next few days panned out….

Day 7

Post 13 hour flight, I could only muster up the energy to walk to Lululemon on 75th and Broadway. That’s a good 30mins there and back, my minimum target achieved. Hardly the most impressive effort, however normally at that point of the day I would have been heading straight to zzzzzz land.

Lululemon Athletica - New York City

Lululemon Athletica – New York City

Whilst there I picked up a new yoga mat. I justified the purchase of my second yoga mat by the desire to have one at my place and one at Nic’s. That way I don’t have to cart one back and forth from place to place and I don’t have the excuse of not having my mat handy as a reason not to partake in a daily yoga practice.

I have been eyeing off this particular mat (the towel mat) for a while as it has some great motivational quotes written on it. It also has the added bonus of being super absorbent (good for Bickram or outdoor yoga in the heat) and can be thrown in the washing machine, should it get a little grimy.

The towel mat at Lululemon

The towel mat at Lululemon

Day 8

My workout for today started with a hotel room “Sun Salutation For Wellness” class that I have mentioned in my previous posts. This is approximately 18mins, start to finish.
A long day of walking about the city followed, including a 15 minute walk from the Hotel to a second hand bookstore, weighed down with two shopping bags full of books and a 20 or so minute stroll along the Hudson River, starting at Chelsea Market and ending at Pier 40. There I had the opportunity to check out a trapeze lesson at TSNY and find some new yoga gear from Green Apple Active. Some of the boasted benefits of their threads made from vegan, organic, bamboo include a natural anti- bacterial and deodorisation effect, breathability and thermal control (to keep you warm in winter and cool in the warmer months), UVA protection and a host of environmental pluses to boot. It was a great find as next month I am heading to the Pervian Amazon for vacation and it will be perfect for covering up to keep the mosquitos at bay, without having to roast in the heat and humidity.

TSNY - Trapeze School New York

TSNY – Trapeze School New York

I forgot to mention that I had lunch with my friend Gaby at Google head office. What an awesome opportunity to see what goes on behind google doors. Highlights were the juice/smoothie bar where I picked up a green juice and the Rawr salad bar selection. It was like being at a brunch buffet, without the booze and hefty price tag. All the employees have the opportunity to utilise this perk for free and as Gaby’s guest, I was also included on their comp list. Lunch was enjoyed outside with the backdrop of New York City’s concrete skyline, happy days!

Day 9

Three words….lost in transit!

Day 10

My motivation slipping a little, feeling a bit jet lagged and sad to report my efforts today were minimal. 30 minute round trip to and from the Metro station. I somehow feel this doesn’t quite cut it. Directly after an ultra long range flight I can justify this slackening off, however I had a full nights sleep prior to the commencement of Day 10. Grrrr

Day 11

Back in full swing. Today I met with Michelle my personal trainer for an intense session of ‎Rip:60™, broken up with a hefty inclusion of spiderman push ups thrown in. I also got to debut my new weight training gloves, as well purchased in New York City.

My new weight training gloves

My new weight training gloves

Day 12

Here I am in Rome. Post flight I showered and immediately donned my gym get up and began moving. I started with a ten minute dynamic warm up, followed with 10 minutes of ab workouts, 10 minutes of butt exercises and 15 minutes of yoga to wind down. This was once again all performed with the guidance of my trusty iPad and the multitude of fitness apps I have to guarantee boredom is kept at bay.

To ensure Day 13 is greeted with as much as enthusiasm as the past two, I must say good night now so I can start my day ready to rock and roll before heading into enjoy the inner city gems and my friends in Roma.

I am going to leave you with one of my favourite lululemon quotes and a big high five to everyone that has been keeping up the pace on our 30 day fitness challenge together.



Ciao for now,

Linda :-)