Pilots spend hours locked in cramped cockpits — and their bodies pay the price. In this episode of Skyward, host Pilot Mercedes sits down with Dr. Jackie White, PT, aviation physical therapist and founder of Skyline Wellness, to talk about what's actually going wrong in pilots' bodies and what to do about it.

Dr. Jackie breaks down the most common complaints she sees — low back pain, neck stiffness, shoulder tension — and why the cockpit itself is part of the problem. She shares simple movement habits you can do between flights, how to stay fueled when food access is unpredictable, and why catching an issue early is the difference between a quick fix and months of chronic pain.

Whether you're a student pilot, CFI, commercial pilot, or just someone who spends too much time sitting — this one's for you.

In this episode:
→ Why pilots get low back pain (and how to prevent it)
→ The muscle imbalance caused by right-rudder dominance
→ Mobility moves you can do between flights
→ Nutrition on the go: what to keep in your flight bag
→ How Dr. Jackie works with pilots remotely

Chapters

00:43 Introduction to Aviation Physical Therapy
03:02 Dr. Jackie White's Journey to Aviation Physical Therapy
06:03 The Path to Becoming a Physical Therapist
09:00 Experiences at Sun & Fun Airshow
12:02 Merging Aviation with Physical Therapy
15:00 The Birth of Skyline Physical Therapy
18:01 Tailoring Rehab Programs for Pilots
21:06 Common Physical Complaints Among Pilots
31:32 Family Connections and Mobility Insights
32:41 Understanding G-Forces and Their Impact on Pilots
35:27 Challenges for Flight Students and Instructors
39:34 Hydration and Nutrition for Pilots
41:58 Nutrition Strategies for Pilots
45:39 Non-Negotiable Health Practices for Pilots
50:37 Success Stories in Pilot Health and Fitness
55:34 Addressing Muscle Imbalances in Pilots
01:00:23 Gender Differences in Pilot Health
01:02:07 Simple Tips for Immediate Relief
01:03:57 Future Plans for Skyline Wellness


Subscribe for more pilot stories, flight training tips, aerospace insights, and aviation career advice. Like if this episode hit home, comment your biggest physical complaint from flying below, and share with a fellow pilot!

Find Dr. Jackie & Skyline Wellness: https://www.canva.com/design/DAHHOlv4WkU/nMLW8qqb0dQLFAdXrbtzrg/view?utm_content=DAHHOlv4WkU&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h403d708cb5&fbclid=PAT01DUARSdl9leHRuA2FlbQIxMABzcnRjBmFwcF9pZA81NjcwNjczNDMzNTI0MjcAAade5gtAtesn546nUynes53vMIoPHxvQ2URgZHX24bqG83NNJal4QDivr_tNyw_aem_auVFP91tO4J3hU924ZPnWA

Learn more: If you want to learn more about aviation or aerospace, reach out to Pilot Mercedes:
Follow on Instagram/TikTok: @skywardmercedes
Email: mercedes@skywardpodcast.com

If you're looking for a new place to host your podcast, I use Buzzsprout. You get a $20.00 bonus if you use my link: https://www.buzzsprout.com/?referrer_...

Patreon Community is up and running! If you're looking for a group of other amazing aviation and aerospace enthusiasts like you, here's your spot! / skywardpodcast

🎙️ Hosted by Pilot Mercedes

With years of experience as a pilot, Pilot Mercedes brings you Skyward Podcast. Your go-to show for mastering flight training, building confidence, and exploring all the different layers of the aviation and aerospace industries. Learn the strategies that actually work from someone who's been in the cockpit. Subscribe for bi-weekly aviation and aerospace stories and advice that help you soar to new heights!

Tap this to send Mercedes a message!

Cailyx Madensky shares her inspiring journey into aviation, becoming a commercial pilot trainee, and leading the Ninety-Nines Maple Leaf Chapter. We discuss overcoming COVID delays, the power of mentorship, staying motivated through setbacks, and building community with Let’s Discover Aviation Now events.

Chapters

00:57 Introduction to Aviation Dreams
02:59 The Journey Begins: From Curiosity to Training
05:57 Navigating Setbacks: The Impact of COVID-19
09:04 Family Ties: Sibling Support in Aviation
12:04 Mentorship and Guidance: Key Influences
15:03 Lessons Learned: Patience and Persistence
17:55 Future Aspirations: Goals in Aviation
21:07 Advice for Aspiring Pilots
22:53 Community Engagement: Involvement with the 99s
23:31 Introduction to the 99s and Personal Journey
25:44 Community Engagement and Event Planning
30:08 The Impact of Introductory Flights
35:40 Inclusivity and Opportunities in Aviation
39:24 Connecting with the 99s
44:11 Future Aspirations for the Maple Leaf Chapter

Subscribe for more pilot stories, flight training tips, aerospace insights, and aviation career advice. Like if these lessons hit home, comment your biggest training mistake below, and share with a fellow student pilot!

Learn more:
If you want to learn more about aviation or aerospace, reach out to Pilot Mercedes:
Follow on Instagram/TikTok: @skywardmercedes
Email: mercedes@skywardpodcast.com

If you’re looking for a new place to host your podcast, I use Buzzsprout. You get a $20.00 bonus if you use my link: https://www.buzzsprout.com/?referrer_...

Patreon Community is up and running! If you’re looking for a group of other amazing aviation and aerospace enthusiasts like you, here’s your spot!
https://patreon.com/Skywardpodcast

🎙️ Hosted by Pilot Mercedes

With years of experience as a pilot, Pilot Mercedes brings you Skyward Podcast. Your go-to show for mastering flight training, building confidence, and exploring all the different layers of the aviation and aerospace industries. Learn the strategies that actually work from someone who’s been in the cockpit. Subscribe for bi-weekly aviation and aerospace stories and advice that help you soar to new heights!

Tap this to send Mercedes a message!

Pilot Mercedes welcomes back Alivia Chanyi, First Officer at Jazz, sharing ALPA’s pilot advocacy, two-crew safety push, mentorship, Dreams Take Flight’s magical Disney trips for kids, and Special Olympics impact. Inspiring aviation + community stories! Subscribe, comment your favorite moment, share with aviation friends.

Chapters

01:03 Introduction to ALPA and Mentorship Programs
02:50 Advocating for Aviation Safety and Security
06:03 Career Development and Community Building in ALPA
08:57 Dreams Take Flight: Creating Magical Experiences for Children
11:49 The Role of Air Canada in Dreams Take Flight
15:10 Planning a Dream Flight: Logistics and Volunteer Efforts
18:00 Personal Connections to Dreams Take Flight
21:05 Involvement with Special Olympics
24:11 Encouraging Community Involvement and Support
27:03 Conclusion and Final Thoughts

Subscribe for more pilot stories, flight training tips, aerospace insights, and aviation career advice. Like if these lessons hit home, comment your biggest training mistake below, and share with a fellow student pilot!

Learn more:
If you want to learn more about aviation or aerospace, reach out to Pilot Mercedes:
Follow on Instagram/TikTok: @skywardmercedes
Email: mercedes@skywardpodcast.com

If you’re looking for a new place to host your podcast, I use Buzzsprout. You get a $20.00 bonus if you use my link: https://www.buzzsprout.com/?referrer_...

Patreon Community is up and running! If you’re looking for a group of other amazing aviation and aerospace enthusiasts like you, here’s your spot!
https://patreon.com/Skywardpodcast?ut...

🎙️ Hosted by Pilot Mercedes

With years of experience as a pilot, Pilot Mercedes brings you Skyward Podcast. Your go-to show for mastering flight training, building confidence, and exploring all the different layers of the aviation and aerospace industries. Learn the strategies that actually work from someone who’s been in the cockpit. Subscribe for bi-weekly aviation and aerospace stories and advice that help you soar to new heights!

Tap this to send Mercedes a message!

Discover how The 99s, Northern Lights Aero Foundation, and Canadian Women in Aviation empower women in Canada's skies! Pilot Mercedes chats with First Officer Alivia Chanyi (Jazz Aviation, CRJ pilot) about scholarships, mentorship, outreach, and building community in an industry where women are still underrepresented.

Key highlights:

• The 99s history & global growth
• Northern Lights: Elsie MacGill Awards & events
• CWIA conferences & connections

Inspired by women supporting women in flight? Share your thoughts—which org excites you most?

Subscribe, like, comment, and share with aspiring pilots!

Chapters
00:00 Introduction to Alivia Chanyi and Women in Aviation
01:16 Alivia’s Background and Involvement in Aviation Organizations
03:29 The History of the 99s and Its Significance
06:55 Growth of the 99s in Canada and Worldwide
10:30 Community Projects and Initiatives in Canadian Chapters
11:37 Scholarships and Support for Women in Aviation
13:24 Challenges and Opportunities for Women in Aviation
16:12 Educational Outreach and Inspiring Future Generations
22:53 Northern Lights Aero Foundation’s Mission and Activities
26:09 Elsie MacGill and Her Legacy in Aviation
28:49 Nominations and Recognizing Women in Aviation
31:29 Promoting Diversity and Inclusion in the Industry
35:50 Partnerships and Community Engagement
42:28 Canadian Women in Aviation and Its Role
44:35 Upcoming Events and How to Get Involved
46:17 Closing Remarks and Final Thoughts


Subscribe for more pilot stories, flight training tips, aerospace insights, and aviation career advice. Like if these lessons hit home, comment your biggest training mistake below, and share with a fellow student pilot!

Learn more:
If you want to learn more about aviation or aerospace, reach out to Pilot Mercedes:
Follow on Instagram/TikTok: @skywardmercedes
Email: mercedes@skywardpodcast.com

If you’re looking for a new place to host your podcast, I use Buzzsprout. You get a $20.00 bonus if you use my link: https://www.buzzsprout.com/?referrer_...

Patreon Community is up and running! If you’re looking for a group of other amazing aviation and aerospace enthusiasts like you, here’s your spot!
https://patreon.com/Skywardpodcast?ut...

🎙️ Hosted by Pilot Mercedes

With years of experience as a pilot, Pilot Mercedes brings you Skyward Podcast. Your go-to show for mastering flight training, building confidence, and exploring all the different layers of the aviation and aerospace industries. Learn the strategies that actually work from someone who’s been in the cockpit. Subscribe for bi-weekly aviation and aerospace stories and advice that help you soar to new heights!

Tap this to send Mercedes a message!

9-to-5 drained? Try the reset: quick workout, top-down list, 25-min bursts. No burnout, real results from personal experience.

Chapters
01:07 Transitioning from Work to Study
05:12 Lessons from Past Mistakes
10:52 Effective Study Techniques
15:26 The Importance of Rest and Recovery

Subscribe for more pilot stories, flight training tips, aerospace insights, and aviation career advice. Like if these lessons hit home, comment your biggest training mistake below, and share with a fellow student pilot!

Learn more:
If you want to learn more about aviation or aerospace, reach out to Pilot Mercedes:
Follow on Instagram/TikTok: @skywardmercedes
Email: mercedes@skywardpodcast.com

If you’re looking for a new place to host your podcast, I use Buzzsprout. You get a $20.00 bonus if you use my link: https://www.buzzsprout.com/?referrer_...

Patreon Community is up and running! If you’re looking for a group of other amazing aviation and aerospace enthusiasts like you, here’s your spot!
https://patreon.com/Skywardpodcast?ut...

🎙️ Hosted by Pilot Mercedes

With years of experience as a pilot, Pilot Mercedes brings you Skyward Podcast. Your go-to show for mastering flight training, building confidence, and exploring all the different layers of the aviation and aerospace industries. Learn the strategies that actually work from someone who’s been in the cockpit. Subscribe for bi-weekly aviation and aerospace stories and advice that help you soar to new heights!

#FlightTraining #StudentPilot #studytips #PilotLife #AviationPodcast #fulltimework #BecomeAPilot #flightinstructor

Tap this to send Mercedes a message!

Pilot Alan Ash shares his first solo nerves, tense Everglades crossings, hailstorm landing as a student, and planes flown. Timeless GA lessons from a lifelong pilot.

Subscribe for more pilot stories, flight training tips, aerospace insights, and aviation career advice. Like if these lessons hit home, comment your biggest training mistake below, and share with a fellow student pilot!

Chapters:
00:44 Early Flying Adventures and First Solo Experience
11:28 Navigating the Everglades and Flight Safety
16:19 Diverse Aircraft Experiences and Lessons Learned

Learn more:
If you want to learn more about aviation or aerospace, reach out to Pilot Mercedes:
Follow on Instagram/TikTok: @skywardmercedes
Email: mercedes@skywardpodcast.com

If you’re looking for a new place to host your podcast, I use Buzzsprout. You get a $20.00 bonus if you use my link: https://www.buzzsprout.com/?referrer_id=2447859

Patreon Community is up and running! If you’re looking for a group of other amazing aviation and aerospace enthusiasts like you, here’s your spot!
https://patreon.com/Skywardpodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

🎙️ Hosted by Pilot Mercedes

With years of experience as a pilot, Pilot Mercedes brings you Skyward Podcast. Your go-to show for mastering flight training, building confidence, and exploring all the different layers of the aviation and aerospace industries. Learn the strategies that actually work from someone who’s been in the cockpit. Subscribe for bi-weekly aviation and aerospace stories and advice that help you soar to new heights!

Tap this to send Mercedes a message!

In this episode, I open up about 4 personal flight training stories that shaped me as a pilot – and mistakes I hope you avoid:

1. My exhilarating (and hilarious) first solo at just 15 years old – the nerves, bumpy landing, perfect second try, and the mix-up that had my head instructor thinking I stole the plane!
2. The costly lesson of NOT researching regulations when switching from Canada to US flight training – how ignoring FAA vs Transport Canada differences set me back during instrument ground school.
3. How an unhealthy teenage relationship drained my energy and hurt my progress... until I learned the power of supportive, healthy relationships that accelerated my training.
4. The heart-pounding real engine failure during multi-engine climb – and how drilling emergency procedures saved the day with an automatic second nature response.

Whether you're a student pilot working on your PPL, instrument rating, multi-engine, or just dreaming of becoming a pilot, these stories deliver joy, tough lessons, and practical advice on preparation, mindset, relationships, and mastering emergencies.

Key takeaways for aspiring pilots:

• Always research regs before international training moves
• Protect your focus – toxic relationships can sabotage studies
• Practice emergency procedures until they're muscle memory

Free Resources: Check my Patreon for helpful flight training tools I used (linked below)!

If you're in flight school, considering pilot training in Canada or the US (Florida weather wins!), or love aviation stories – this episode is for you.

Chapters:
00:00 The Joy of First Solo Flight
03:03 Navigating International Flight Regulations
05:53 The Impact of Relationships on Training
09:11 Mastering Emergency Procedures

Subscribe for more pilot stories, flight training tips, aerospace insights, and aviation career advice. Like if these lessons hit home, comment your biggest training mistake below, and share with a fellow student pilot!

Learn more:
If you want to learn more about aviation or aerospace, reach out to Pilot Mercedes:
Follow on Instagram/TikTok: @skywardmercedes
Email: mercedes@skywardpodcast.com

If you’re looking for a new place to host your podcast, I use Buzzsprout. You get a $20.00 bonus if you use my link: https://www.buzzsprout.com/?referrer_id=2447859

Patreon Community is up and running! If you’re looking for a group of other amazing aviation and aerospace enthusiasts like you, here’s your spot!
https://patreon.com/Skywardpodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

🎙️ Hosted by Pilot Mercedes

With years of experience as a pilot, Pilot Mercedes brings you Skyward Podcast. Your go-to show for mastering flight training, building confidence, and exploring all the different layers of the aviation and aerospace industries. Learn the strategies that actually work from someone who’s been in the cockpit. Subscribe for bi-weekly aviation and aerospace stories and advice that help you soar to new heights!

#FlightTraining #StudentPilot #FirstSolo #PilotLife #AviationPodcast #EmergencyProcedures #PPL #InstrumentRating #PilotStories #BecomeAPilot

Tap this to send Mercedes a message!

In this inspiring episode of Skyward, host Pilot Mercedes sits down with aviation legend Lola Reid Allin — one of Canada's earliest female commercial pilots, flight instructor, Twin Otter captain, award-winning author, photographer, and adventurer who's explored over 65 countries.

Lola shares her remarkable journey starting in 1979, when women in the cockpit were rare and often unwelcome. From battling family discouragement and societal expectations, to becoming the first female chief flight instructor at multiple schools, flying bush ops in the North, and facing intense challenges like electrical failures, spins, and outright discrimination — her story is one of resilience, joy, and quiet revolution.

We dive into:

• Growing up fascinated by clouds and planes in a time when girls were steered toward "traditional" roles
• Trailblazing milestones as a woman in a male-dominated industry
• Hair-raising in-flight emergencies and how she kept calm under pressure
• Her new memoir Highway to the Sky: An Aviator's Journey and why she wrote it after a shocking 2014 note to a female captain

Whether you're a pilot, aspiring aviator, or simply love stories of determination against the odds, this conversation celebrates the pioneers who opened the skies for future generations.

Note for parents & younger readers: While Highway to the Sky is a powerful and worthwhile read, it does explore some mature themes including adult situations, violence, and depictions of abuse. Reader discretion is advised, especially for young audiences.

📖 Highway to the Sky (available on Amazon worldwide + audiobook!)
🌐 lolareidallin.com

Remember to rate this podcast and follow for more behind-the-scenes aviation stories! ✈️

Chapters
00:00 Trailblazing in Aviation: Lola Reed Allen's Journey
02:59 Overcoming Barriers: The Challenges of Being a Female Pilot
05:51 Inspiration and Role Models: The Impact of Early Influences
09:12 Navigating a Male-Dominated Industry: Experiences and Insights
11:56 The Evolution of Female Representation in Aviation
14:59 Flight Instruction: Mentoring the Next Generation
18:03 Personal Growth Through Aviation: Lessons Learned
20:58 The Future of Women in Aviation: Progress and Challenges
56:04 The Power of Storytelling in Writing
01:00:06 Facing Challenges in Aviation
01:05:56 The Journey of Writing a Book
01:16:49 The Art of Audiobook Production
01:20:36 Exploring Aircraft Experience
01:29:04 Crisis Management in Aviation
01:43:44 Lessons Learned in Aviation and Life

Whether you’re an aspiring pilot, a recreational flyer, considering aviation as a career or hobby, or simply inspired by the skies, these gems will motivate you heading into 2026.
Thank you for an amazing launch year — here’s to flying higher in the next!

Learn more:
If you want to learn more about aviation or aerospace, reach out to Pilot Mercedes:
IG: https://www.instagram.com/sound_skies/
Email: mercedes@skywardpodcast.com

If you’re looking for a new place to host your podcast, I use Buzzsprout. You get a $20.00 bonus if you use my link: https://www.buzzsprout.com/?referrer_id=2447859

Skyward Patreon Community is up and running! If you’re looking for a group of other amazing aviation and aerospace enthusiasts like you, here’s your spot!
https://patreon.com/Skywardpodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

🎙️ Hosted by Pilot Mercedes

With years of experience as a pilot, Pilot Mercedes brings you Skyward Podcast. Your go-to show for mastering flight training, building confidence, and exploring all the different layers of the aviation and aerospace industri

Tap this to send Mercedes a message!