TechGenix FitITproNews

Vol. 03, #8 - February 27, 2019 - Issue #0073

FitITproNews: Brace the core & get more fiber

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Editor's Corner

This week we look at how you can strengthen your core muscles by altering the way you perform some common dumbbell exercises. We also examine the results of a WHO-sponsored study that's good news for makers of bran cereals and similar food products.

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. 

Fitness Tip

A couple of days ago I picked up some weekend reading for myself: the latest issue of Men's Health Magazine:

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Yes that's Chris Hemsworth on the cover, looking like he just put down some heavy dumbbells he was using to get pumped up for the photoshoot. I'm a fan of Chris's movies, especially Blackhat which in my opinion is one of the best movies ever made in terms of accuracy concerning real-world information technologies. Chris played his role superbly in that movie, but the real star is the director Michael Mann whose unique approach to filmmaking has created many memorable films.

Once I dug into the magazine I actually found something I thought might be helpful and should try incorporating into my resistance training workouts. The below exercise recommendation in particular caught my attention and sparked my thinking:

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On the face of it, doing dumbbell curls while kneeling on the floor sounds just dumb, like the magazine's editor trying to alter an ordinarily good exercise just for the sake of novelty. But then I thought, "Wait a minute: I'll have to strongly brace my abdominal muscles if I try doing this with heavy dumbbells. Otherwise I'll swing back and forth trying to keep my center of gravity stationary, and that will merely make the curling actions less effective for working my biceps."

So I went downstairs early the next morning and tried doing several different dumbbell exercises kneeling down instead of sitting or standing up. The result? My arms felt pumped afterwards, but abdominal muscles also felt they had a good workout at the end of my routine. 

I encourage readers who regularly incorporate some resistance training into their exercising to try something like this and see if you too feel the burn in your core afterwards like I did. Just be careful to start with relatively light weights so you can maintain perfect form and control your torso from swinging in the opposite direction to where your dumbbells are moving. 

Anyways, try it out and let me know how it feels. Email me at [email protected]

And while you're at it pick up the latest issue of Men's Health Magazine, there are lots of other helpful exercise and nutrition articles in it.


Health Tip

The following article appeared a few weeks ago in The Guardian, a UK newspaper:

Blow to low carb diet as landmark study finds high fibre cuts heart disease risk (The Guardian)

https://www.theguardian.com/lifeandstyle/2019/jan/10/high-fibre-diets-cut-heart-disease-risk-landmark-study-finds

The first paragraph summarizes the key result of the study:

Eating more fibre, found in wholegrain cereals, pasta and bread as well as nuts and pulses, will cut people’s chances of heart disease and early death, according to a landmark review commissioned by the World Health Organization.

The basic idea here is that the more carbs you eat, the more fiber you'll consume and therefore the longer and healthier you're going to live. This of course assumes you eat a broad spectrum of carbohydrate sources including grains, pulses, vegetables and fruit, because if your main carb sources are barbecue potato chips and ice cream then you're probably not long for this world. 

We eat a lot of vegetables in our home so I already get a fair amount of fiber daily with 2-3 servings of veggies at suppertime. I also consume 1-2 bananas a day and a few apples as well. But lately I've felt I should be getting a bit more fiber, so I've been adding 1/4 to 1/3 of a cup of this to my post-workout bowl of cottage cheese and raisins:

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I tried adding oat bran instead as it's supposed to be better for your heart, but my own personal experience with oat bran has been "blowing [in the] wind" to paraphrase a song by Bob Dylan. On the other hand there's some evidence that wheat bran is better at helping you lose weight, which is really what I'm aiming at these days.

What sources of fiber to you find are kindest to your own body? Email me your comments: [email protected]


The Toolbox

Read a guide to learn about your data management ROI. In this book, we look at 3 data protection languages to help you communicate and collaborate with various teams within your organization.

https://go.veeam.com/data-protection-dummies-special-edition-ebook

System Center 2012 Configuration Manager Support Center helps you to gather information about System Center 2012 Configuration Manager clients so that you can more easily address issues:

https://www.microsoft.com/en-us/download/details.aspx?id=42645

dbatools simplifies SQL Server instance migrations and best practice implementations:

https://dbatools.io/

Use sp_who3 to first view the current system load and to identify a session, users, sessions and/or 14 processes in an instance of the SQL Server by using the latest DMVs and T-SQL features:

https://github.com/ronascentes/sqltoolbox/blob/master/sp_who3/sp_who3.sql

 

Send us feedback

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

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

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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