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Vol. 02, #9 - March 07, 2018 - Issue #0024
FitITproNews: Body transformation story - Robin Camp
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Editor's Corner
In this week's issue of FitITproNews we hear from another IT pro reader who has successfully lost weight and transformed his life by working out. Robin Camp is Update Manager/Tech Support for New Horizons Software:
http://www.nhsoftware.com/
First off here are some before/after photos that Robin sent us:
Robin now begins his story as follows:
Mitch, thanks for the newsletter, it's one of those things I have been keeping an eye on for motivation. Much appreciated. As for as my story is concerned, after graduating with a degree in Journalism I started out in the newspaper industry as a photojournalist. After 7 years and 5 rounds of layoffs in the last month, I decided to start looking for another job. I ended up working tech support for a company called New Horizons Software. Now going on 9 years in tech support with a Orthodontic Practice Management system I have learned more about computers and networking then I ever thought I could!. I also run a small photography business on the side:
http://www.dancingwithlightphoto.com/
A couple years ago, I realized I was avoiding the mirror at home and physical activities were taking more energy than they should. At 5' 8" and 286lbs I was grossly overweight. As a teenager I had competed in bodybuilding and powerlifting and decided it was time to dust off the old knowledge and get back in shape. The hardest parts of getting back into shaper were the habits, laying off the junk food, stopping eating when I was just about full, getting to the gym on a regular basis and cutting back on the beer.
My workout plan has helped me lose 66 pounds over the last one and a half years.
Stick to it! The hardest part is starting and maintaining, the easiest part is slacking off. An added benefit of working out besides the physical health is definitely the stress release, whether it is running 3 miles or pumping iron, working out is a great stress relief. That and it's nice to have the extra energy!
For the rest of Robin's story see the Today's Workout section of this week's newsletter where we include full details of Robin's workout routine which he shared with us, and the Exercise Tip of the Week and Nutrition Tip of the Week sections where we've put together all the tips that Robin included in his original writeup which he sent us.
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
Below are full details of Robin's workout plan which has helped him lose 66 pounds over the last one and a half years. The reference to an "awful machine" refers to a particularly sadistic Nautilus machine, essentially a weighted lemon squeezer that leaves my abs sore for days."
MONDAY
Quads:
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Leg Lifts 1 warm up set Then 5 max 3 sets ( 5 sets with max weight allowing 3 reps)
Hamstrings:
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Leg Curls 1 warm up set Then 5 max 3 sets
Calves:
Shoulders:
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Traps 1 warm up set big bar - then 5 sets to exhaustion
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Front Delts - Military Press/Front press machine -1 warm up set 5 max 3 sets
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Middle Deltoid - Dumbell Flys -1 set warmup 5 sets to exhaustion
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Rear Delts- Rear Delt Raise -1 set warmup 5 sets to exhaustion
Abs:
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(That awful machine) 1 set warmup 5 sets to exhaustion
TUESDAY
Biceps:
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Standing Barbell curl-Arms in - 1 set warmup 5 sets to exhaustion
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Standing Barbell curl-Arms Out - 1 set warmup 5 sets to exhaustion
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Standing Dumbbell Hammer curls - 1 set warmup 5 sets to exhaustion
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Standing Cable Curls - 1 set warmup 5 sets to exhaustion
Lats:
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Standing Pulldown (Standing at pulldown bar-arms straight, shoulder width, pull/press down to knees - hold, repeat) 1 set warmup 5 sets to exhaustion
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Bent over rows - 1 set warmup 5 sets to exhaustion
Abs:
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(That awful machine) 1 set warmup 5 sets to exhaustion
Cardio:
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30 minutes Eliptical-5 minute cooldown
WEDNESDAY
Chest (Pectorals):
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Bench Press - 1 set warmup 5 sets to exhaustion
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Incline Bench - 1 set warmup 5 sets to exhaustion
Chest (Serratus Anterior/Pecs/Triceps):
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Lying Flat Pullovers - 1 set warmup 5 sets to exhaustion
Triceps:
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Rope pull downs - 1 set warmup 5 sets to exhaustion
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Wide bar pull downs -1 set warmup 5 sets to exhaustion
Abs:
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(That awful machine) 1 set warmup 5 sets to exhaustion
THURSDAY
Legs/Lower back:
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Deadlifts - 1 set warmup 5 sets to exhaustion
Forearms:
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Wrist Curls - 1 set warmup 5 sets to exhaustion
Abs:
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(That awful machine) - 1 set warmup 5 sets to exhaustion
Cardio:
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30 minutes Elliptical - 5 minute cooldown
FRIDAY
Biceps:
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Standing Barbell curl-Arms in - 1 set warmup 5 sets to exhaustion
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Standing Barbell curl-Arms Out - 1 set warmup 5 sets to exhaustion
-
Standing Dumbbell Hammer curls - 1 set warmup 5 sets to exhaustion
-
Standing Cable Curls - 1 set warmup 5 sets to exhaustion
Triceps:
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Rope pull downs - 1 set warmup 5 sets to exhaustion
-
Wide bar pull downs - 1 set warmup 5 sets to exhaustion
Shoulders:
-
Traps 1 warm up set big bar - then 5 sets to exhaustion
-
Front Delts - Military Press/Front press machine - 1 warm up set 5 max 3 sets
-
Middle Deltoid - Dumbbell Flyes - 1 set warmup 5 sets to exhaustion
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Rear Delts - Rear Delt Raise - 1 set warmup 5 sets to exhaustion
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]
Why partner with AppRiver? We guarantee the best Office 365 reseller pricing. Partners can go to market now with Office 365 & Microsoft 365 and get access full to training, support, sales & marketing tools.
https://hubs.ly/H0b48CG0
Newsletter reader Robin Camp says that despite the occasional ads he's found this site to be a good starting point for workouts, supplements and diets:
https://whatsgood.vitaminshoppe.com/category/fitness/
This four-week beginner's workout routine from Muscle & Fitness can help you get going losing weight and transforming your life:
https://www.muscleandfitness.com/workouts/workout-routines/complete-mf-beginners-training-guide-plan
BuildingMuscle101 has weight lifting routines for the beginner, intermediate, and advanced fitness adherent:
https://www.building-muscle101.com/weight-lifting-routines.html
Exercise tip of the week
Robin's exercise advice for other IT pros
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Start slow, you may have been in shape at one point but don't jump in a the same weights/distance run you did when you were 18, it's not going to work and it's going to be hard on your body and ego.
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Control what you eat, bring food to work, hardboiled eggs, nuts, dried fruit, limit the empty calories (chips, candy and sodas, white bread, mayo etc.) A good blender can make eating well much easier giving you the ability to make smoothies that are easy to take to work (humorous and money-saving note: it may seem like a good idea to toss in those big hard horse pills into the blender with your smoothie…. Cheap blenders do not like this and will burn up).
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You can do small things throughout the day, replace your chair with an exercise ball to help with your posture and core, have a grip/strength exerciser at your desk to fidget with when frustrated, park away from the building, and check the mail. Get up from the desk on long phone calls when you can and stretch.
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Keep the goals realistic! Lofty goals are great, but results come slowly, break your big goals down, reward yourself for each goal met i.e. when I lose another 5 lbs. I am going to pick up that graphics card I have been eying, when I lose another 20 I am going to have a suit made. Making the goal more desirable helps when you don't want to get out of bed early and hit the gym.
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When trying new supplements, start the first couple days, with half the minimum serving, work your way up, this way if you have bad reactions, they are minimized.
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Drink lots of water. Coffee may have water in it, but it's a diuretic. Dehydration leads to lack of focus, headaches (and the IT department has enough of those already!) It's also a good excuse to stand up and stretch.
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Stretch before and during exercise, as you are starting out, focus on FORM not weight. Most injuries occur from improper form.
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Put together a playlist of music that gets your blood pumping and helps you avoid the distractions of background noise and socialization when at the gym.
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If running outside of a gym DO NOT wear noise isolating headphones, wear reflective clothing, you may be aware of your surroundings but the other people around sure don't seem to be. Stay safe and have fun.
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Surround yourself with motivation, whether it's motivational posters, books or speeches; reinforcing your desire to get fit with a positive outlook helps, especially on those long days where you just want to hit the sack/bar instead of the gym.
Nutritional tip of the week
Some tips from Robin concerning supplements
I have had good luck with magnesium/zinc before bed helping with the soreness. A good protein powder with no added sugar will also help with meal replacements. Be aware when choosing a protein powder or meal replacement powder that there are protein powders (plain protein usually with added vitamins) meal replacement powders (protein, carbs, vitamins and fats) and there are also weight gainer protein powders (all nutrients in excess for weight lifters or athletes looking to put weight on). Some supplement companies will also slip in various forms of caffeine, so if you are sensitive to stimulants, check the ingredients.
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
Who says you need to shell out big bucks to buy exercise equipment. You can make almost anything you need!
Homemade Weightlifting Equipment - Cheap Home Gym Fitness
https://www.youtube.com/watch?v=SXMkVF0HArk
Homemade Weight Sled - Easy At Home Exercise Equipment
https://www.youtube.com/watch?v=QvJxcluEpTA
How to build a DIY Exercise Machine
https://www.youtube.com/watch?v=h2YUO4_O4x8
Homemade fitness equipment - cable crossover
https://www.youtube.com/watch?v=H3B4KmdVR44
DIY Home Gym Equipment
https://www.youtube.com/watch?v=iWdbWFep3Oc
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
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