TechGenix FitITproNews

Vol. 03, #26 - July 17, 2019 - Issue #0091

FitITproNews: The IT Pro Get-Up

Transform the data center with Cisco HyperFlex & Veeam

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Cisco HyperFlex delivers the full potential of hyper-convergence — from big data to automation, intelligence, cloud integration, and much more. Veeam gives you a simple and reliable way to protect all of it. Natively integrated data protection solution built to minimize downtime and support the needs of next-generation, hyper-converged IT. Learn more


Editor's Corner

Welcome to the relaunched FitITproNews newsletter! Instead of receiving smaller weekly issues in your Inbox you'll now be getting a greatly expanded version on the third Wednesday of every month. This will still include of course your favorite, the Editor's Corner section, where "recovering fat IT pro" Mitch Tulloch (Hey, that's me!) brings you his own personal tips on weightloss, exercising and nutrition. 

In addition to this however we're also now including content contributed by other members of our honored IT profession, and these columnists will share their own tips on how you can lose weight and keep it off by eating right, exercising regularly, and taking good care of every aspect of your health. 

For example in this first issue of our relaunched newsletter we are pleased to welcome the following columnists who will be writing for us regularly about their fitness exploits:

  • Robin Camp who works as tech support for an Orthodontic Practice Management Software company called New Horizons Software.
  • Mark Nichols who is a Sales Engineer for a Global IT Software company.
  • Kris Lall who works as a product manager in the tech industry for an enterprise software manufacturer.
  • Rod Trent who is a PFE/STA for Microsoft, focusing on Azure Identity and Governance and EMS.

We also expect we'll be welcoming other columnists into our newsletter family in the coming months. And if any of you reading this would like to become a FitITproNews columnist feel free to reach out to me at [email protected]

In the meantime enjoy this new, expanded version of FitITproNews and let us know what you think of our new format!

Cheers!

Mitch Tulloch, Senior Editor
FitITproNews.com

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.  

The IT Pro Get-Up

By Mitch Tulloch

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Mitch Tulloch is a widely recognized expert on Windows Server and cloud technologies who has written numerous articles and whitepapers and has written or been Series Editor of almost 50 books/ ebooks for Microsoft Press. Mitch is also a recovering fat IT pro who lost 50 lbs in midlife and is now on his way of becoming a fit IT pro. 

For years I've tried to learn how to perform the Turkish Get-Up. If you're not familiar with this exercise, see this CrossFit video on YouTube:

https://www.youtube.com/watch?v=-_zTytmHM94

Looks simple, right? Then why can't I do it?

Either because I'm genetically uncoordinated (always tripping over my own two feet) or because my so-called brain can't remember any procedure that has more than three steps in it without getting confused and mixed up.

Unfortunately probably both are probably true…sigh.

Anyways, I've tried following instructions in numerous magazines and on lots of websites on how to learn to do the Turkish Get-Up, but I always end up laying on the ground halfway through the exercise and thinking, "Where I put my left arm now? Or is it my right arm? Should my right leg be stretched out or should it be bent at right angle? Argh!"

So having finally decided to admit failure on learning the Turkish Get-Up, I wondered if perhaps I could invent a similar exercise that's easier to do for someone as uncoordinated and brain-dead as a recovering fat IT pro like myself. 

And that's how the soon-to-be-famous IT Pro Get-Up was invented!

Here's how you perform the basic IT Pro Get-Up exercise:

  1. Lay on your back with your arms stretched out sideways and your legs bent at right angles with your feet on the floor. 
  2. Get up and stand up straight and stretch your right arm overhead. 
  3. Lay down again in the initial position for the exercise.
  4. Repeat.
In other words, don't think about how to properly perform a Turkish Get-Up, just get up and lay down again repeatedly. And guess what -- if you do this then pretty soon you'll find yourself doing something somewhat similar to a Turkish Get-Up. That's because the getting up action in a Turkish Get-Up is fairly close to what you naturally do when you get up from laying on your back on the floor.

Once you've mastered the basic IT Pro Get-Up as described above, you can try making it more like a real Turkish Get-Up by modifying it as follows:

  1. Lay on your back with your arms stretched out and your legs bent at right angle with your feet on the floor. 
  2. Raise your right arm and try to keep it pointing to the ceiling as you perform the rest of the exercise.
  3. Get up and stand up straight and stretch your right arm overhead.
  4. Lay down again in the initial position for the exercise.
  5. Repeat.

Note the extra step added which makes the exercise more difficult. Let's call this the Enhanced IT Pro Get-Up.

Once you've mastered the Enhanced IT Pro Get-Up you can make it even more challenging like this:

  1. Lay on your back with your arms stretched out and your legs bent at right angle with your feet on the floor. 
  2. Raise your right arm and try to keep it pointing to the ceiling as you perform the rest of the exercise.
  3. Keep looking at your right hand as you perform the rest of the exercise.
  4. Get up and stand up straight and stretch your right arm overhead. 
  5. Lay down again in the initial position for the exercise.
  6. Repeat.

Wow, that's a lot harder now. So let's call it the Ultimate IT Pro Get-Up.

Finally, if you want to try something REALLY challenging, try the following variation:

  1. Lay on your back with your arms stretched out and your legs bent at right angle with your feet on the floor. 
  2. Hold your smartphone in your right hand.
  3. Raise your right arm and try to keep it pointing to the ceiling as you perform the rest of the exercise.
  4. Keep looking at your smartphone as you perform the rest of the exercise. 
  5. Get up and stand up straight and stretch your right arm overhead. 
  6. Lay down again in the initial position for the exercise.
  7. Repeat.

We'll call this the Extreme IT Pro Get-Up. Or the iExtreme Get-Up if you use iPhone instead of Android. 

Aha! That's basically a Turkish Get-Up now, isn't it? But there are even more challenging levels you can try doing from there. For example you could try playing Angry Birds on your phone while performing the exercise, or updating your Facebook page, or taking a video selfie of yourself doing the exercise, and so on.

But even if you can only manage to do the basic unadulterated IT Pro Get-Up (and that's all I'm still able to do without ending up sprawling with my arms and legs tied up in knots) then guess what? If you do the basic IT Pro Get-Up ten times in a row without stopping, you'll probably start sweating and huffing and puffing from the exertion.

And that's a good thing!

From lethargy to fitness

By Robin Camp

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Robin Camp works as tech support for an Orthodontic Practice Management Software company called New Horizons Software ( www.nhsoftware.com). As a professional photographer on the side, Robin does fashion, glamour weddings and more in his spare time
(www.dancingwithlightphoto.com).

About 3 years ago I realized that I was about to hit some pretty scary milestones, the first was at 5' 8" I was about to hit 300 lbs. if I did not do something quickly (I was 286 lbs. and 40%" bodyfat) I was so ashamed of my body that I would not even get undressed in the privacy of my own home near a mirror, it was time to do something. Secondly I was going to turn 40 in a few years. (This November)

I decided to do something about it! As a teenager I had competed in bodybuilding and powerlifting. I even studied Nutrition and Fitness and have the worthless online degree to prove it <grin>. I had the knowledge, it was the habits which had to change first.

First off was a quick look at my diet and it was an eye opener. My daily trips to Dutch Bros coffee were adding 600 calories a day to my diet alone. My favorite beers, dark porters were 3-400 calories. Worse, I was eating at my desk directly out of the bag and had fallen into the habit of eating everything on my plate regardless of whether I was hungry or not. 

So, the first step was to change my coffee habit, black espresso became the go too, voila an instant 600 calorie deficit, cutting out beer and watching the snacking was next. Within the first few months I had lost 10lbs without even going to the gym. Next of course was choosing a gym and getting a routine going.

Within 3 years I have lost 75 lbs., gone from a size 40 waist down to a 30, the double chin is gone, I can walk up a flight of stairs without losing my breath, and lo and behold, I can even see my feet when I looked down without leaning over!

Here's a progress before and after from a while ago:

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Thanks to Mitch for offering me this column I now have the opportunity to share this adventure with you all. I hope to share with you what I have learned to do, what I have learned NOT to do, and hopefully provide some inspiration to others.

To give you some ideas, I am going to cover how I intend to achieve my own goals, what I have done wrong and why I incorporate so many different training methods despite my specific goals. I will also cover diet (it doesn't have to be a four letter word), different training methods, training despite injuries, meal prep and some advanced training techniques I have benefitted from. 

Please feel to contact me at [email protected] with questions, concerns and criticisms. Also, please follow me on the new adventure of something called Instagram at https://www.instagram.com/fitittech/ (it's a work in progress and a learning experience).

It's always a journey

By Rod Trent

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Professionally, Rod Trent is a PFE/STA for Microsoft, focusing on Azure Identity and Governance and EMS. Privately, Rod is dedicated to fitness through diet, running, and other activities, but also a
TV and movie junkie. You can find Rod active on Twitter (http://twitter.com/rodtrent) and LinkedIn
(https://www.linkedin.com/in/rodtrent/).

What if I could tell you that you will be able to reach your ultimate fitness goal? Would you believe me? Hopefully, you're smart enough to call me out for lying. Unfortunately, there's too many people that fall for the "get fit quick" or "take this product and never exercise or worry about what you eat again" advertisements.

Fitness is journey. If we aged to 25 and stayed there, we might be able to follow the same recipe every day and always find success in our fitness goals. But fitness is not a cookie-cutter scenario.
There's a lot about life that affects how we react to our activities: energy, age, stressors -- I could go on and on. But in every case, there's a fix to keep motivated and continuing the journey.

I'm Rod Trent…a lifelong fitness junkie and welcome to my monthly column. In this column, I'll do my best to give you tips and tricks to make you smarter about your diet and exercise choices and build
mental strength to continue to be challenged and motivated. I'm an avid runner, so most of what I relay to you will be based on my experience in this area. I also eat a Vegan diet for health and
I'll eventually through this column share the reasons why (so stay tuned!).

I look forward to making this journey together!


Why You Should Do CrossFit NOW!

By Mark Nichols 

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Mark Nichols is an IT professional that got started with VMS in 1984 and is now a Sales Engineer for a Global IT Software company and a CrossFit Level 1 Trainer with his local box.

The two hardest parts of any fitness or training program are getting started and then sticking with it. For many, it takes a loud "wake-up" call before most of us begin to pay attention to our health. I was a sedentary IT professional for most of my life and had the belly to prove it. The words from my doctor, "You have the heart of a 68-year-old" sounded my alarm. I was only 48 at the time and had a family history of sudden death by heart disease at an early age. My father's father had died at 51 of a heart attack, my mother's mother had died at 57, and my mother had her first heart attack at 57. I knew I needed to do something before it was too late.

There are more fitness programs and diets than there are versions of Linux. What matters is whether you can and will follow the program. CrossFit can be that program because of the way it taps into human nature. If you overcome the initial resistance, the rewards are incredible!

CrossFit may seem intimidating, overwhelming, and dangerous. But I can assure you, based on the evidence, you can do it safely, at your pace, in a way that provides significant benefits to your life. The right box (CrossFit lingo for gym) scales each workout based on your skill level, has trainers that are obsessed with form and safety, and creates a vibrate, caring community. You will receive a personal coaching experience in a group setting that challenges you regardless of your current level of fitness.

If you are worried about being fit enough to do the work or that you will be judged because you are so out of shape, don't be! The people who do CrossFit are super encouraging. They will want you to be your best and not judge you for being inadequate, out-of-shape, or slow. We all started somewhere.

If you are worried about getting bored, know that the programming will be varied to address the 10 domains of fitness. You will develop muscular strength, improve coordination, and relieve stress. Good boxes also have programs to assist you with nutrition to get the best results!

It is time to push through the excuses and do something for you that will make a difference. No one else can choose to get healthy for you. Get started NOW by signing up for an introduction class at a box near you. If you have further questions about how to get started, feel free to contact me at [email protected].

All of us can do better

By Kris Lall

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Kris Lall works as a product manager in the tech industry for an enterprise software manufacturer. As a youngster, Kris was consumed with soccer before technology came along. Now he's consumed with both. You can find him on Twitter at the not-too-surprising handle @krisoccer.

Today is the beginning of my new column on fitness for IT Pros. Naturally, I want the column to be useful, interesting, and perhaps a little fun for readers. You'll have the opportunity to help me make it so!

If you work in IT, chances are that at least part of your day is spent in an idle state. Hence, the invention of the modern IT term "keyboard jockey". Keyboard jockeys get extreme finger workouts, but often do not get the opportunity to work out the rest of their bodies. Personal and professional time demands make it challenging to keep the body in shape.

Our bodies are similar to the machines we interact with. If we don't give them a little "TLC", they get sick and their productivity suffers. Leaving our bodies "unpatched" leads to similar results.

Since your health is as important as the machines you rely on to conduct business, making some time for body fitness should be a priority. Some IT pros optimize their keyboard time with stand-up desks that reduce sitting time or slow-moving treadmills that allow for exercise while working. Others have a rigorous workout schedule that involves distance running or exercising at the gym multiple times per week. Some of us get precious little exercise. All of us can do better for our bodies.

I'm sure you have great ideas on how to attain and maintain good health, so let's begin sharing thoughts that can benefit all desk jockeys. Here's a question to get us started -- What types of IT jobs, if any, involve any sort of measurable or significant exercise? If there aren't (m)any, answer the question -- What creative ways to do you fit exercise into your daily work? Please reply with your input to [email protected] and we'll highlight some in a future column.

Thank you for reading and sharing your viewpoints on fitness!

Send us your feedback!

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

Today's inspirational quote


"Do not let yourself be contaminated by others' ideas of what is best for you. Cast aside the shackles of destructive thinking." --Kai Green, American IFBB professional bodybuilder and winner of the 2016 Arnold Classic. 

The Toolbox

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Learn how NetApp and Veeam deliver a complete, modern data protection storage platform with data tiering capabilities through an integrated storage and software solution.

http://www.wservernews.com/go/0esya5cs/

Have you ever wondered if you need an email archiving solution? We say: Definitely! And we recommend the standard in email archiving - MailStore Server. A free trial is available for download on the vendor's website.

http://www.wservernews.com/go/lz88e1gg/

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/k3m6ys6x/

ActivePasswords is a lightweight, powerful and fully customizable password strength & account synchronization tool:

https://www.wizardsoft.nl/activepasswords/activepasswords.html

Enterprise Policy Management Framework is a reporting solution on the state of the enterprise against a desired state defined in a policy and can be extended to all SQL Server instances in the enterprise:

https://github.com/Microsoft/sql-server-samples/tree/master/samples/features/epm-framework

SPF Record Testing Tools are meant to help you deploy SPF records for your domain:

http://www.kitterman.com/spf/validate.html

Product of the Week

Transform the data center with Cisco HyperFlex & Veeam

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Cisco HyperFlex delivers the full potential of hyper-convergence — from big data to automation, intelligence, cloud integration, and much more. Veeam gives you a simple and reliable way to protect all of it. Natively integrated data protection solution built to minimize downtime and support the needs of next-generation, hyper-converged IT. Learn more

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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