TechGenix FitITproNews

Vol. 02, #26 - July 04, 2018 - Issue #0041

FitITproNews: Body transformation story - Robert Moir (walking)

  • Editor's Corner
    • Wake up call
    • Time to make changes
    • Take a hike!
    • Fitbit helped me get back on track - and find love!
    • An update from Robert
    • Send us your feedback
  • Today's workout
  • Fitness Toolbox
    • Products and services we think you shouldn't be without!
  • Exercise tip of the week
    • Flex band shoulder throw
  • Health tip of the week
    • Pass on the salt
  • Fun stuff
    • Salt (2010) - You Are a Russian Spy Scene
    • Salt (2010) - Explosive Escape Scene
    • Salt (2010) - Freeway Chase Scene
    • Salt (2010) - Assassination Scene
    • Knight and Day | Official Trailer (HD) | 20th Century FOX
  • Product of the Week
    • Free Tool for Monitoring Exchange Server Status & Performance
  • About FitITproNews
    • Editorial Team
    • Disclaimer
    • More Information

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

In this week's issue of FitITproNews we have another story about an IT pro who transformed himself through fitness and proper nutrition. The difference however is that this time motivation arose suddenly through a health issue and that's something that all of us who have been or still are "fat IT pros" are probably familiar with and need to consider seriously. 

Robert Moir has worked in IT for over 25 years, with experience as an infrastructure engineer and IT manager, mainly in educational IT for a large college in the South-East of England. One year ago he blogged about his story and he has given us permission to reproduce it in our newsletter:

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Wake up call

Around August 2014 I weighed in at about 18 and a half stone. I knew this was bad for me of course but I couldn't get motivated to lose weight. We all know what is and is not bad for us by now I think, but some things just don't resonate with you unless something happens to make you really rethink things. I knew how to cook good food but for a variety of reasons I existed on ready meals and convenient, easy to re-heat things.

So what made me re-think things? I collapsed at work with a dreadful pain in my chest/upper abdomen and was rushed into hospital. The first aid people at the college I work at and the ambulance staff were all wonderful but were convinced I was having a heart attack due to my size, age (40′s) and where the pain was located. It turns out that I "only" had a blocked bile duct, a bad gall bladder and acute pancreatitis. 

I had my gall bladder removed that weekend and was allowed home the week after. While I was there at the hospital they sent someone to talk to me. My liver was inflamed and was "infiltrated" with fat due to my weight and inactivity and they told me that I simply had to get a grip on myself. This, and the pain I had experienced, shook me to the core.

Time to make changes

When I was released from hospital, I healed fairly well but still needed about 6 weeks off work. During that time, with the help of family and friends I started to re-think what I was doing and exercise a little and eat better. My first walk was literally around the block of 5 houses I live in and this exhausted me, though in my defense this was the middle of summer!

I've always been a keen IT person, both as a hobby and professionally and I started to think about how best to improve my situation and just as I went back to work I decided to buy a Fitbit. As to why that one in particular, I was looking in my local Costco at the time and they had a few fitness gadgets on the shelf and the colourful bands on the Flex appealed to me, it seemed to do enough for what I wanted at the time and this meant I wouldn't be paying for features I wasn't (then) using. 

With the help of my Fitbit making it easy to track my exercise and a huge commitment to track all my food intake, I managed to get down to around 14 stone 10 lbs by Christmas 2014, with that first, huge weight loss happening fairly easy. I've since got down to just under 12 stone, taking my time slowly and setting reachable goals every step of the way (so my aim by Christmas 2014 was to reach 15 stone, 13 stone by summer 2015, and so-on).

I did this by just walking and eventually a little jogging. I started in 2014 by building up to the point where I could comfortably walk 3 miles every other day and made a point of doing this when I got home from work. Not only did this improve my fitness but I find walking after work to be a really nice way of relaxing now, after spending all day at a desk. 

Take a hike!

At the end of September 2015 (Robert, above) I went for a walk round the hills of the Peak District with two of my best friends, Phil and Kevin, who had both been really supportive. Kevin has always kept himself fairly fit and Phil was inspired to start running by seeing me out walking every day. We hiked 16 miles that day in about 6 hours and the change in just over a year from the guy who was struggling to walk around the block is something I'm still very proud of.

I've gradually built this up over time to where I walk at least 10,000 steps (about 4.5 miles for me) at least 6 days a week. I don't often challenge myself in the way I did in September, but I feel good now knowing that I have that fitness and ability behind me. I look and feel like a totally different person to the one I used to be in 2014 and I want to work on keeping that fitness and energy I've re-discovered and try to stay healthy as I get older.

Fitbit helped me get back on track - and find love!

What I like best about Fitbit is the range of devices (both my partner and I have progressed to Fitbit Surges [see Fitness Toolbox below] and she has an eye on the Blaze [see Fitness Toolbox below] and the app which make it easy to track your efforts, and the fact that it uses messages on my phone to encourage me to do more and push myself harder each time rather than nag me when I haven't done enough. I enjoy the positivity of that approach.

And yes, I met my partner, Helen, through Fitbit. She purchased a Fitbit Flex at roughly the same time I did and being of a similar age, she was looking at the posts from people in the Fitbit community "getting fit in our 40s" group and added a bunch of random people from there she hoped would be a similar level to her. (We still mostly have the same group doing a challenge every week incidentally).

An update from Robert

Since Robert blogged the above article about a year ago, I asked him if he could share any developments with us over the past year. He responded as follows:

Since writing the initial article, I'd say that as time goes by, I'm still getting my steps done, recording them on to an Apple Watch now and encouraging the members of my IT team to get out of the office and walk every lunch time. This has been a huge benefit to stress levels and productivity as well as our waistlines. It's also surprising how many problems that seemed impossible in the morning get solved very quickly in the afternoon after a break and some fresh air.

It's not always easy to keep weight down as I get older, a recent cruise certainly gave me lots of temptations but the main thing is that I now take responsibility for everything I eat; whatever choices I make I have to deal with the results, whether that's missing out on a treat in the evening because I had a large lunch or whether it's having to work out harder. We're used to working with data in IT and tracking data about what you eat vs. what you burn off through exercise makes my choices clear.

I hope Robert's story has been an encouragement for those readers like me who are still struggling with making the right choices each day about what to eat and what kind of exercise to do. If you have a fitness and/or weightloss story of your own that you would like to share with our newsletter readers, just email me at [email protected]


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

I've really been enjoying doing bodyweight circuits lately, they're an easy way to get your heart pumping and body sweating! This morning I did the following:

5 minutes warm up on exercise bike

Circuit of three exercises done with no breaks between:

- 10 pullups

- 15 pushups

- 20 bodyweight squats

Rest 2 minutes after finishing circuit

Repeat circuit 4 more times

Finish with 10 minutes of abs exercises using a stability ball [see Fitness Toolbox below]

Total workout time about 35 minutes

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]

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 your FOREVER FREE copy!

https://go.altaro.com/vm-backup/?tg-wservernews-admintoolbox-free02-m1xd&utm_campaign=avm-free&utm_medium=email&utm_source=tg

Train smarter and go farther with the Fitbit Surge and its performance features like built-in GPS, continuous heart rate, music control and a touchscreen display:

https://www.fitbit.com/us/shop/surge

The Fitbit Blaze lets you see simplified heart rate zones for quickly checking exercise intensity during workouts:

https://www.amazon.com/Fitbit-Blaze-Smart-Fitness-Silver/dp/B019VM3CPW

The Tone Fitness Stability Ball is an all-around great addition to any fitness routine that can be used for all fitness levels:

https://www.amazon.com/Tone-Fitness-Stability-Ball-55cm/dp/B003P90KMG/

Exercise tip of the week

Flex band shoulder throw

Ever wish you knew judo and could throw an assailant over your shoulder? This exercise from Randy Couture's book Xtreme Training shows how you can practice doing shoulder throws by using an exercise band attached to a high fixture.

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I tried this the other day using two 100 lb exercise bands attached near the ceiling on a supporting telepost. It not only worked my shoulders and lats but also my core. 


Health tip of the week

Pass on the salt

Instead of passing the salt, maybe you should pass on adding salt to your meals. Or add some more potassium instead if you're a salt addict like I am. 

A study published in 2011 in the journal Archives Internal Medicine suggested that high salt intake coupled with low potassium intake increases the risk of cardiovascular disease. The yearly death risk was 20 percent higher for people who had high salt intake, while the yearly death risk was 20 percent lower for people who had high potassium intake.

What's the answer? Pass the bananas :-)

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

If salt is bad for you then maybe we should take a closer look at it:

Salt (2010) - You Are a Russian Spy Scene

https://www.youtube.com/watch?v=fC1zzL9DjdU

Salt (2010) - Explosive Escape Scene

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

Salt (2010) - Freeway Chase Scene

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

Salt (2010) - Assassination Scene

https://www.youtube.com/watch?v=NY9q_Vfbi5Q

Great movie, but not as good as Knight and Day:

Knight and Day | Official Trailer (HD) | 20th Century FOX

https://www.youtube.com/watch?v=JGPl86DBNNs

Enjoy!

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.

More Information

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