TechGenix FitITproNews

Vol. 02, #24 - June 20, 2018 - Issue #0039

FitITproNews: Body transformation story - Kris Lall (soccer, dogs, and stairs)

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Editor's Corner

This week in FitITproNews we have another story about an IT pro who uses fitness to keep himself from metamorphosing into your typical fat IT pro. Kris's story is a bit different because it's so much about achieving significant weightloss but about maintaining a healthy weight and a good level of fitness through involvement with sports and some simple lifestyle choices. Let's listen to Kris's story now…


Kris Lall wearing his Seattle Sounders soccer jersey

Many years ago as a youngster, I was playing outside -- what we used to do in the old days before video games -- with a friend and he mentioned that he had just signed up to play soccer and did I want to play on his team too? I said sure, followed by the obvious question back then of "What's soccer?". 

It was the early 1970's and "The Beautiful Game" hadn't yet grabbed the collective attention of people everywhere in the United States. But it was about to. The North American Soccer League (NASL) was soon to be formed and my beloved professional team, the Seattle Sounders, to be established in 1974. The defining moment for my soccer indoctrination was seeing the "Great One", Pele, play for the New York Cosmos vs. the Sounders at the Kingdome in 1976.

For years I have continued to stay active and healthy by playing soccer twice per week -- a pick-up game during the weekend and then a more organized league game during the week. Anybody who has played knows that soccer requires a lot of running and is a great cardio workout. With a standard soccer field as long as 130 feet and up to 100 yards wide, it's no wonder that players can run between four and ten miles during a 90-minute match!

With soccer's popularity at a high point and poised to increase with the quadrennial 2018 World Cup in Russia, it's fairly easy to find a soccer game that matches any age and skill level. Female, male, co-recreational ("co-rec"), over age "30, 40, 50, 60", indoor/outdoor soccer -- you name it. You can find local pick-up games and organized leagues in your area through social media, like Facebook, by searching for "local pickup soccer games near me" or by simply asking a co-worker that plays.

Soccer became my first passion, but it was a few short years after my introduction to soccer that another passion would emerge. My step-dad, a Boeing employee and technology enthusiast, bought the family a Radio Shack TRS-80 computer:


Kris's second passion in life :-)

The "Trash 80" was way better than the single function Coleco electronic football game I had, where you guide a little red light (LED technology!) representing a football player past other red defensive players down a field to score a touchdown. Not exactly Madden football! On the computer, you could actually run an array of software programs, assuming you set the volume just right on the cassette deck that was used to load software at that time.

I was soon playing video games, blasting space aliens into oblivion, and then programming my own games in BASIC. Perhaps the corresponding defining moment for my technology indoctrination was when my step-brother's friend and roommate created the wildly successful Lode Runner video game on an Apple IIe computer in the early 1980's. It was clear to me at this point that a career in technology would be exciting.

Now as a desk jockey at a tech company, I battle the often sedentary lifestyle of technology with technology by employing a Fitbit to track my exercise and other health patterns to ensure I'm practicing healthy lifestyle behaviors. This has influenced me to get in at least a minimal amount of exercise every day. So in addition to playing soccer twice per week, I get in steps by slogging up 10 flights of stairs each day, pretending the high-rise building in which I work has no elevator.

Furthermore, as companies increasingly realize that a healthy employee is a happy and productive employee, my employer provides various options for employee workstation ergonomics. Hence, we now have the option of having a stand-up desk, where you can alternate between getting your work done while standing or by sitting in a high-chair. I've heard that early indications are that the health benefits of standing while working are significant.

My fitness story wouldn't be complete without mentioning "the dog". A few years back, we brought home Tucker so that the kids could grow up loving a pet. He has been a great addition to the "pack", as he loves to be involved in everything we do. And, of course, in order to keep him happy and healthy, we try to walk him twice per day, which naturally has great residual health benefits for us.

IT folks have many options for counter-balancing the lack of exercise that comes with a desk job. As a desk jockey and busy parent, I try to use my time wisely and get in exercise while I can. Combining the cardio workout provided by soccer with a routine of daily activity inside and outside of the office enables me to continue being a (mostly) healthy, productive employee and parent.

About Kris Lall

Kris Lall is a senior product manager for an enterprise software product in the technology industry and has more than 20 years of experience in technical support, systems engineering, and product management. As a lifelong soccer fanatic, he supports the rave green Seattle Sounders "football" club through thick and thin (especially this season) and fights the sedentary aspects of a desk jockey day job by playing pick-up soccer games on the weekend and on a team in the one of the many organized Seattle soccer leagues during the work week. You can find Kris exercising his free speech on Twitter at @krisoccer

Send us your feedback!

Got feedback about anything in this issue of FitITproNews? Email us 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.  

Subscriber preferences: As a WServerNews subscriber we're sure you'll enjoy reading FitITproNews each week as much as you enjoy reading WServerNews. But if you'd rather not receive FitITproNews any more, just go to the bottom of this issue and click Update Newsletter Preferences to change your subscription preferences. And by the way, we also have two other TechGenix newsletters you can subscribe to: our Weekly IT Update and Spotlight Articles. Why not subscribe to all of them today?

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

It was raining this morning so I did a half hour of back exercises this morning. Strengthening your back is an important key for achieving overall strength and good health, which is something I've talked about previously in this newsletter. Here's the routine I followed today in my workout:

3 sets of the following exercises with no rest between exercises and 1 minute of rest after the set finishes:

- Good mornings with unloaded barbell

- Face pulls with suspension trainer (body 30 degrees from horizontal)

- Bent over rows with 30 lb dumbbells

- Front raises with 12 lb dumbbells (done fast and swinging dumbbells all the way up)

2 sets of the following exercises with no rest between exercises and 1 minute of rest after the set finishes:

- Straight-arm pulldown (80 lbs resistance)

- Wide-grip front pulldowns (50 lbs resistance)

- Narrow grip front raises with 30 lb dumbbells (done fast but carefully)

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]

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]

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In this week's fitness toolbox we feature a few stand-up desks which Kris talked about in his guest editorial above. You might also want to read through this article by myself on the TechGenix website:

No butts about it: Is a sit-stand desk the answer for daylong computing?

Feel free to add your comments to my article by using the Post Comment feature at the bottom of the article.

Ergotron offers the broadest range of adjustable Stand Up Desk options:

PDESK is a leading brand supplying top performers with the highest quality adjustable standing desks and ergonomic accessories:

VARIDESK products are designed to help you create an Active Workspace for a more energizing, collaborative, and productive work day:

Exercise tip of the week

How Dorian Yates does front dumbbell raises

Dorian Yates won the Mr. Olympia bodybuilding title six times in a row during the 90s, and over the years I've followed him with interest as I've read his articles in Muscular Development magazine:

What I particularly like about Dorian are both his honesty and intelligence -- he's not afraid to tell it like it is, and he's thoughtful and eloquent in how he does it. In this article in Flex magazine he explains why and how he does dumbbell front raises:

Health tip of the week

Does supplementing with creatine cause water retention?

As I wrote a few months ago in this newsletter, creatine is a much-studied fitness supplement that is considered to be safe and effective for increasing muscle strength and size:

There are various opinions out there about whether supplementing with creatine causes you to retain water and thus gain weight. For example, on the Yes side this post on FlowAthletics suggests you might retain up to 5 extra pounds of water but it's "good" water weight not bad weight:

On the other hand this article on says that a double-blind, placebo-controlled study found that, after three months of creatine use, test subjects showed no significant increase in body water:

Which is true? I don't know, but I've been using creatine daily for years and out of interest I decided two months ago to stop using it as I'm trying to drop some pounds to get in shape for running. Once I get down to my target weight and establish my caloric maintenance level, I think I'll try adding creatine to the mix for two weeks and see whether it causes any noticeable weight gain. I'll let you know what I find out, most likely in the fall. 

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

Walking a dog can be good exercise, but dogs can also be pretty funny sometimes!

Funny Dogs Video Compilation 2015

I Love My Dog Video

Funny Dogs on Water Slides Compilation (2014)

Looking for a good laugh? Watch funny dogs!

Product of the Week

Free Tool for Monitoring Exchange Server Status & Performance 


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.


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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