I know lots of other pilots who play music in their spare time, that includes me (sorry neighbors).
The new Zoom H4N is a musicians dream. It has a ton of features.
Here are just a few of the many features:

Portable recorder with built in microphones
Portable 4-track recorder! Wow!
Use as sound card with computer. Works with ProTools, Cubase, Garageband, you name it.
Guitar Tuner
Metronome
Kitchen sink (you paying attention?)

The best thing about it is you can plug a guitar into it and there are all sorts of built in guitar effects. You can use …

Calculate Your BMI – Body Mass Index is a measure of body fat based on height and weight. It is not an exact science but will
give you a general idea of your health.

Bodybuilding.Com Exercise Guides – This is a nice collection of sample exercises with videos. With our without weights.

Fitday.Com – Free Diet and Weight Loss Journal

USA Track & Field – America’s Running Routes – Run It, Map It, Share It

BodyBuilding.Com – Check out this fellow pilots transformation

Favoriterun.com – Excellent source for finding local running trails.

We are working on some sample meal plans you can use on the road. They will literally tell you what to eat from the hotel free breakfast right through the rest of the day. Here are some numbers as a rule of thumb when trying to establish your daily meals. The key is to eat 5-6 times a day. Eating every 3 hours is a good baseline. This of course will include a couple of snacks/meals in the air.

The following numbers were based on a person weighing 225 lbs and …

These are sample menus you can mix and match all you want. The key is to keep your fat intake down and make sure you eat 5 times a day! This cranks up your metabolism. Eat 1 hour before you land so you are not starving when you grab a meal. Most of us know what is bad for us. The tough part is finding healthy food at the airport. Most pre-made salads are ok just don’t use regular ranch dressing. It can contain up to 15-25 grams of fat.
Notice …

Along with the content we generate we like to share what else we have found on the vast Internet. So here goes. We always welcome contributions from fellow crew members.
We are in the process of creating a number of sample workouts which can be done on the road. The workouts will have varying degrees of difficulty and time length. Some will be as short as 15 min.

For now take a look at these web sites for sample routines:

The Abs Diet Recap – by Mens Health. This includes some basic exercise …

One misnomer is that you have to exercise hard in order to lose weight. While cardio is important you may be spending more time burning glucose (sugar) than fat. We strongly recommend purchasing a heart rate monitor and incorporating into your fitness regimen. You will find most books, trainers, etc will tell you that diet changes are 75%-90% of the battle to lose weight. The word “diet” is really the wrong term. What we are talking about is a lifestyle change. While you will change how you eat you will …

REPORTING POINT 02/09
HEALTH NEWS
“Live healthy…Live well” by Larry Kline
Health News is published by Larry Kline of the Southwest Airlines Pilots Association. Articles are made available by permission. Past issues of “Health News” are available at here. It includes a search engine just enter a key word to find past articles.
IS SUGAR BAD FOR YOUR EYES? – Looks like there may be yet another reason to kick sugar and white flour out of your diet: eye health. Cutting back on processed carbs could lower your risk of advanced age-related macular degeneration …

REPORTING POINT 01/09
HEALTH NEWS
“Live healthy…Live well”
Health News is published by Larry Kline of the Southwest Airlines Pilots Association. Articles are made available by permission.

Past issues of “Health News” are available at here. It includes a search engine; just enter a key word to find past articles.

ONE-A-DAY – light to moderate alcohol consumption (up to one drink a day) may help prevent, or at least delay, dementia in people with mild age-related memory problems or cognitive impairment. This finding, from an Italian study of people 65 to 84 who drank …

We will post fun stuff from life on the road. Make fun of your co-workers and passengers. We would never do that would we?

Look for stories, tips, etc on keeping a happy family life while you are away. We will discuss things to help maintain your sanity while sitting in one of America’s finest hotel rooms as well as helping your family deal with your absence.