TechGenix FitITproNews

Vol. 02, #2 - January 17, 2018 - Issue #0017

FitITproNews: An extension of life

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


Editor's Corner

Are you reluctant to put the effort in today to do your morning workout? Are you getting discouraged that you're not reaching the weightloss or strength gain goal you set for yourself last month? Is your motivation on the wane for exercising and eating clean every day? Are you starting to view your daily workout not as one more task you need to perform in your already stressed-out, hectic, overcrowded day?

Perhaps what you should do is view your workout instead as an extension of your life.

Mark Twight, an American climber, writer and the founder of Gym Jones, was quote in FitnessRXforMen as saying that "training is not a sport in itself. Gym-specific fitness means little." 

What this means is that fitness and working out ties into all the other areas of your life. When you train regularly you can work better, play better, have better relationships with others, be a better husband or wife, be a better parent for your kids. If you're a business owner, being fit will make you more successful. If you're in the military, being fit will help you serve your country better. If you're an IT pro, being fit will make your career more fulfilling.

Workouts don't exist for themselves. I keep track of my daily workouts and meals in a spreadsheet, but I don't do this to measure my progress. I just do it to keep myself honest. It doesn't turn my crank that I've been able to add an extra 15 lbs to my squat in three months. It does make me happy though to see from my spreadsheet that I'm being consistent by exercising regularly and keeping my average caloric intake below 2,750 per day. A quick glance at my spreadsheet tells me instantly whether I'm starting to backslide, just like a quick look at the carpet in our home tells me whether I need to haul out the vacuum cleaner. 

Vacuuming the carpets regularly isn't a chore, it's just part of life. Workout out regularly is the same to me. It's an extension of who I am, it reflects who I am as an individual. 

How was your workout today? 

More importantly, how's your life?

Email me at [email protected]

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.  


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Ask Our Readers: Need help or advice concerning fitness, weightloss, exercising or nutrition? Why not tap into the huge collective expertise of our IT pro readership from all around the world! Send your questions to us today by emailing us at [email protected]

Today's workout

Today I had a lot to do so I kept my workout short but intense.

I started with 15 minutes on the exercise bike, beginning at level one tension and increasing the tension one step each minute until I reach the maximum, then decreasing one step each minute until back to level one again. I pedaled as fast as I could throughout, burning off around 200 calories according to the indicator on the bike.

I rested five minutes after this.

I then did 15 minutes of arm exercises with dumbbells and bands, focusing on bicep and tricep muscles. I did 10 reps for each set and pyramided the weight up for each successive set. I kept the rest intervals between sets to around 20 seconds to keep my heart rate up.

After finishing my workout I was ready to face the day's challenges.

Got a favorite workout? Have you developed a workout that you enjoy doing and feel has been contributing to your health and which you'd like to share with our readers? Email us at [email protected]


Send us your feedback!

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

Fitness Toolbox

Products and services we think you shouldn't be without!

GOT ANY exercise equipment, nutritional supplements, personal training services, fitness websites, or anything else you would like to recommend for our readers? Or for that matter do you have any IT products or services you would like to promote or recommend? After all, our target audience here is mostly IT pros! Email us at [email protected]

New Veeam Backup & Replication integration with Lenovo Storage. The virtual lab capability runs an On-Demand Sandbox from a storage snapshot and saves you from unplanned downtime during the tests.

http://www.wservernews.com/go/n5hy5c3e/


Gym Jones is not a cozy place. There are no televisions, no machines, no comfortable spots to sit - and there are no mirrors.

https://gymjones.com/


Bobby's Law: Always be willing to bet on yourself. Get started with Bobby Maximus today!

https://www.bobbymaximus.com/


Your workout shouldn't be as rigid as a barbell. Make some waves to build more muscle.

https://www.menshealth.com/fitness/how-to-use-battling-ropes

Exercise tip of the week

Training equals work plus rest

To gain strength and endurance you need to plan for recovery time. Muscles don't grow when you exercise them, they grow afterwards as you eat healthily and get lots of sleep. 

You can still work out daily and recover by staggering your exercises so that muscle groups worked one day have a day or two to recover while you train other muscle groups. Some muscle groups like legs however can be trained every day, unless your goal is to have really big quads like Branch Warren!

If your goal however is to simply be "fit for life" then working leg muscles every day is fine, though it's still a good idea to vary your leg exercises so less used muscles like the adductor group also get trained. 

Nutritional tip of the week

Beet juice can't be beat

Beetroot juice increases the nitric oxide levels in your blood plasma, which dilates your blood vessels so they can allow a greater flow of blood throughout your body. This can be especially beneficial for muscle recovery after an intense strength-training workout. I've also been told by several IT pro colleagues who are into running and other cardio that it helps increase their performance and endurance for such activities as well.

Like all supplements however, even natural ones, start by consuming only a small quantity of beet juice to see whether they might have any side effects in your case. You might also want to read the following articles before consuming this juice:

Beetroot Side Effects (LiveStrong)

https://www.livestrong.com/article/111678-beet-root-side-effects/

Dangers of Juicing Beets (LiveStrong)

https://www.livestrong.com/article/555645-dangers-of-juicing-beets/

Beet Root (Examine.com)

https://examine.com/supplements/beet-root/

Got tips? Do you have any exercise or nutritional tips you'd like to share with other IT pros who are trying to lose weight and get more fit? Email us at [email protected]

Fun stuff

Want to have some fun with those battling ropes? Check out these videos:

Fun with battle ropes

https://www.youtube.com/watch?v=yp2Jo2ADfRs

Creative Warm Up Ideas with Battling Ropes

https://www.youtube.com/watch?v=6jGLoDahE5s

Battle Rope Fun Training

https://www.youtube.com/watch?v=Y9fQLqhBDs0

Battle Ropes & Wall Sit!! Have fun with it!

https://www.youtube.com/watch?v=hDZf2N7Cy7k

Creative & Fun Battling Ropes Training

https://www.youtube.com/watch?v=JrlQCxgbUb4

Product of the Week

Free Tool for Monitoring Exchange Server Status & Performance 

Image

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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