TechGenix FitITproNews

Vol. 03, #16 - April 24, 2019 - Issue #0081

FitITproNews - Exercise equipment hack: weighted sled

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Editor's Corner

This week in our newsletter Your Editor performs another one of his magical tricks by improvising construction of a weighted sled for use with his circuit workouts. We also have an Ask Our Readers request that we hope some of our fitness-conscious readers can help out with by offering their suggestions. All this and more in the world's only weekly email newsletter devoted to helping IT pros become fit, lose weight, and live happily ever after as they face the daily grind of being in the IT profession. Enjoy!

And P.S. please tell all your friends and colleagues in the IT profession about FitITproNews! They can subscribe to it and other TechGenix newsletters here

Cheers,

Mitch Tulloch, Senior Editor

Disclaimer: I am not a certified fitness professional or nutritionist so take any suggestions made here "as is" with a grain of salt and a heaping supply of your own judgment. Please read our full disclaimer at the bottom of this newsletter. 



Ask Our Readers - Posture Correctors

Harley Harlow-Daniel who is a Microsoft Certified Solutions Associate in the UK sent me the following email last week:

I wonder if you've featured anything about posture correctors before? I've been a reader for a while in the UK and haven't seen anything on the newsletter about them. I've heard they're great for us desk jockeys but I wondered if any of the other pro's have any experience or recommendations?

I replied by asking what exactly he meant by "posture corrector" as I wasn't familiar with that terminology, and Harley replied:

I'm talking about the upper back "harnesses" you can get for posture correction. I have a minor shoulder injury from weight training and if I put my shoulders forward at my desk it gets much worse. I've noticed a lot of my colleagues have the same behaviour but their issues aren't manifest yet, mine are because injury! 

They're designed not to be rigid and don't force your shoulders back; you can still slouch, but when you do it's uncomfortable. The idea is the harness shows you the correct posture to maintain, and through naturally wanting to be comfortable you'll maintain correct posture, and muscle memory will do the rest.

Do any of our readers have experience with these harnesses and can recommend any brands or models? Send your feedback to me at [email protected]

And email me too if you have any other questions about working out, eating right, losing weight, or similar fitness/health topics that IT pros like us should be more concerned about :-)



Improvising a weighted sled

OK I'll admit it, I'm cheap. I'd rather improvise something using whatever I have at hand than fork out some bucks to purchase a nice, shiny, professional version of something I need.

Like the Prowler sled, a sled you can put weights on (typically barbell plates) so you can push (or pull) it to strengthen your legs, arms and back. REP Fitness has a nice one here if you can afford it, but it's too expensive at this point for my household budget, so I decided to try and improvise one instead. 

After bravely quacking around a bit using the DuckDuckGo search engine with the Brave web browser (see this issue of our sister newsletter WServerNews where I talk about this more) I came across the following article on The Art of Manliness which described in detail how you can build your own Prowler sled:

How to Make a DIY Prowler Sled (The Art of Manliness)


https://www.artofmanliness.com/articles/how-to-make-a-diy-prowler-sled/

But not having a table saw or the time to learn how to use one (I'm a klutz too and would probably lop my arm off if I tried using one) I searched around for a better approach.

Then suddenly an idea popped into my head.

I went out into my garage and found this old wooden table that was sitting around not being used:

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The table is sturdily built and weighs about 40 lbs and I thought, "What if I turn it upside down and use it as a push sled?"

So I took it down to my basement where my home gym is set up and laid it on the rug upside down. Then I put a couple of 30 lb dumbbells on the back surface of it like this:

Image

Voila! I now had a sled I could use for pushing (or pulling) exercises.

Wanting immediately to try it out as part of my current regime of Tabata workouts, I turned on the timer and started pushing my weighted sled across the room as fast as I could move it. With the dumbbells on it my sled weighs about 100 lbs, and in one 20 second Tabata round I was able to push it all the way across the room, pull it back to where I started from, push it again across the room, and pull it back once again to the starting point.

All that in 20 seconds. I rested 10 seconds and then I repeated the push/pull cycle for another round of Tabata.

So did I make it all the way to the eighth round?

Nope. I was wiped after four rounds and could barely catch my breath.

But it felt great. So the next time I did Tabata Training I put less weight on my "sled" using two 15 lb bells instead of 30 lb ones, and as a result I was able to complete all eight Tabata rounds for that particular exercise.

And it cost me nothing to improvise this piece of equipment.

Yesterday I tried one more variation by loading the sled up with two 40 pounders and one 30 pounder for a rough total weight including the sled of 150 lbs. My 20 second Tabata rounds now consisted of pushing the sled once across the room followed by pulling it slowly back to the origin position.

Now THAT made me sweat--whew!!

(BTW the carpeted rec room where I keep my exercise equipment in my basement is quite long in one direction and thus perfect for performing this kind of activity.)

Anyways, the long and short of it is that I've now added another fun piece of exercise equipment that's fun to use and gives a terrific workout for my whole body.

You might want to try doing something like this yourself!

P.S. If you have any "exercise equipment hacks" of your own you'd like to share with other readers, send me an email at [email protected] and if possible include a photo.

Let's help each other make the transition from being yesterday's fat IT pros to tomorrow's fit IT pros :-)


The Toolbox

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Read the short analyst report by 451 Research that provides their view on the importance of backing up your Office 365 data.

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If native Office 365 reports are not sufficient for you and if you need more details on your email traffic such as the sender, recipient and email subject, try PROMODAG Reports for free now!

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Altaro VM Backup removes the complexities of backing up Hyper-V & VMware. Easy to use, sets up within just 15 mins & comes with the best deduplication in the industry. Download the free copy here

http://www.wservernews.com/go/y6pq2p4g/

ConvertPOLtoDCM is a utility to convert Group Policy .pol files into Configuration Manager 2012 compliance configuration items:

https://blogs.technet.microsoft.com/jimriekse/2014/08/26/convertpoltodcm-utility-to-convert-group-policy-pol-files-into-configuration-manager-2012-compliance-cis/

Nintex Document Tagger is an Office 365 add-in that enables you to create custom documents in Word, Excel, PowerPoint or PDF with data dynamically merged from tagged templates stored in SharePoint or a supported file storage system:

https://appsource.microsoft.com/en-us/product/office/WA104379806?src=office&tab=Overview

Yesware Email Tracking is an Office 365 add-in that lets you see who opens your emails and clicks on your links, with email tracking analytics for Outlook:

https://appsource.microsoft.com/en-us/product/office/WA104380259?src=office&tab=Overview

 

Send us feedback

Got feedback about anything in this issue of FitITproNews? Email us at [email protected]

Product of the Week

Free Tool for Monitoring Exchange Server Status & Performance 

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SolarWinds® Exchange Monitor is a free tool that allows users to monitor Microsoft® Exchange™ Server 2013 and 2016. Get basic information about the server’s metrics, services, and database availability group (DAG) status. Add as many Exchange Servers as you wish. Simply click the “Add Server” button and fill IP address/domain name and credentials.

Download Free Tool

About FitITproNews

FitITproNews is the only weekly newsletter in the world that is entirely devoted to helping IT pros get fit, lose weight, and live happily ever after as they face the daily stresses and workload of being in the gristmill of the IT profession. FitITproNews is brought to you by TechGenix and is created each week by the same all-star editorial team that brings you WServerNews, the world's longest running IT pro newsletter focusing on the administration, management and security of the Windows Server platform in particular and cloud solutions in general. Subscribe to FitITproNews today! And while you’re at it be sure to also subscribe to our other TechGenix newsletters such as our Weekly IT Update and Spotlight Articles!

Editorial Team

Mitch Tulloch is Senior Editor of FitITproNews and is a widely recognized expert on Windows Server and cloud technologies. He has written numerous articles and whitepapers and has authored or been series editor of more than 50 books for Microsoft Press. Mitch also successfully made the transition from being a typical "fat IT pro" to becoming fit by losing almost 50 lbs through a combination of resistance training, cardio exercises, and proper nutrition. Mitch's passion with FitITproNews is to help other IT pros do what he has been able to accomplish by sharing his personal story and lessons learned.

Ingrid Tulloch is Associate Editor of FitITproNews and was co-author of the Microsoft Encyclopedia of Networking from Microsoft Press. She is also Head of Research for our content development business and has co-developed university-level courses in Information Security Management for a Masters of Business Administration program. Ingrid is also committed to personal fitness and is a believer in clean eating and proper supplementation for optimal health and longevity.

Mitch and Ingrid are also the editors of WServerNews, a weekly newsletter from TechGenix that focuses on the administration, management and security of the Windows Server platform in particular and cloud solutions in general. For more information about Mitch and Ingrid see their website.

Disclaimer

This newsletter is designed for informational purposes only and the health and fitness information presented in it are based solely upon the personal experience of its editors and of any guests or readers who contribute content to it. Nothing in this newsletter is intended to be or should be construed to be professional medical, fitness, or nutritional advice. Always consult a physician or other health care professional before starting an exercise or nutrition program to determine if it is appropriate for your personal needs. Do not follow any of the suggestions in this newsletter if your physician or other health care professional advises against doing so. If you are exercising or dieting or taking supplements and experience any dizziness, faintness, pain, or shortness of breath, you should stop immediately and seek medical help. The use of any information presented in this newsletter is solely at your own risk.

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