TechGenix FitITproNews

Vol. 03, #15 - April 17, 2019 - Issue #0080

FitITproNews: Catching up with Kris Lall

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Editor's Corner

Last week we caught up with one of our newsletter readers Robin Camp who is working hard to regain his former strength and fitness. In this week's issue of FitITproNews we're going to catch up with another IT professional named Kris Lall whose passion for fitness we shared in a Body Transformation Story here in our newsletter last summer. We asked Kris to update us on his fitness journey and he obliged by sharing not only changes he's made to his own workout but also how his two college-age sons are working hard to stay fit as they pursue their studies. We hope this may inspire some of our readers who are parents to encourage their own children to avoid falling into the Fat IT Pro Trap that many of us who work in the IT profession have fallen into in midlife.

We hope you enjoy this issue of our newsletter. If you have any comments or suggestions feel free to email us at [email protected]

Enjoy this week's issue of FitITproNews!

Mitch Tulloch, Senior Editor

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. 

Update from Kris Lall

When we last convened, I talked about using every day activities to get exercise and stay healthy. Taking the stairs instead of the elevator. Walking the dog every day. Playing soccer a couple of times per week. All of this in place of a regular workout schedule at the gym, riding a stationary exercise bike at home, or braving Seattle's predominantly cold, wet climate and jogging around the neighborhood several times per week.

I've since added a few items to my fitness repertoire to ensure I'm meeting my exercise goals -- ascending ten stories of stairs multiple times per day and adopting a bus stop that's a farther walk (sometimes it's more of a run!) from my office.

As a computer science major and fellow desk jockey, my 18 year old son, Sam, has taken an entirely different approach to fitness. Sam has spent the last two years educating himself about various strategies for staying fit. Sam has focused on two key areas -- the more traditional goal of how to add muscle while shedding body fat and how to properly sit in a chair to ensure ergonomic health...


Figure 1: Ben, Sam, and Kris during a college visit

Sam's first exposure to fitness was a couple of years ago when he went to the YMCA with a friend and had no idea how to employ a workout routine. The young men mostly just messed around anytime they went to the Y. At some point, Sam had a "Charles Atlas" moment that turned his approach to fitness from arbitrary to disciplined. He ran into a couple of friends at the gym that were more serious about their workout routine. He began watching fitness videos on Instagram and YouTube (see and

Sam's evolving workout regimen has yielded some measurable results, including adding about 30 pounds of muscle and earning more confidence about his physique. His current weekly workout split consists of:

  • Focusing on a set group of muscles each day

o Day 1: Push exercises -- Shoulder, chest, and triceps.
o Day 2: Pull exercises -- Biceps and back.
o Day 3: Legs and core.
o Day 4: Rest.

  • Performing between 6 and 20 reps for each exercise.
  • Making concentric motions for about one second and eccentric motions for about three seconds with conscious resistance.
  • Never locking out any joints, as having muscle under tension for a longer duration will increase muscle size and reduce the risk of injury.

Along with a workout routine came some diet changes:

  • Taking in additional protein for the first 6-8 months of the program.
  • Using a mobile app for nutritional information on food dishes to track caloric intake.
  • Increasing caloric intake from about 2,000 calories per day to 3,000 - 3,500 per day to gain muscle.
  • Remaining true to macro nutrients -- proteins, carbs, and fats -- and staying within a goal range for each of these.
  • Decreasing sugar intake.

What techniques can the deskbound employ for better ergonomics when occupying a chair for a large part of the day?

  • When sitting, keep knees lower than the waist. If the chair seat is too low, add a pad or towels to sit higher.
  • Add lumbar support for the back, and sit all the way back into the chair for better back support.
  • Maintain good posture.
  • Get a standup desk and high chair and alternate between standing and sitting.

Sam's older brother Ben, a college student at Washington State University and computer aficionado, also spends a fair amount of time deskbound. His regular "workout" consists of walking  about 20,000 steps per day between classes on the sprawling campus and swimming for an entire hour a couple of times per week. He's lost close to 10 pounds since we dropped him off at school.


Figure 2: Ben and Sam honing their home IT pro skills on a desktop computer

While these future tech workers are now committed to better fitness, it doesn't mean Twinkies and pizza are out of the picture; however, this new focus on fitness has also led to a corresponding emphasis on eating better.

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

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Send us feedback

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

Product of the Week

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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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