TechGenix FitITproNews

Vol. 01, #15 - December 22, 2017 - Issue #0015

FitITproNews: Christmas goodies!

  • Editors Corner
    • Eat healthy this holiday season
    • Today's workout
    • Send us your feedback!
  • Fitness Toolbox
    • Products and services we think you shouldn't be without!
  • Exercise tip of the week
    • Learn everything you can about fitness!
  • Nutritional tip of the week
    • Learn everything you can about nutrition!
  • Fun stuff
    • Santa Claus at Fuel Fitness.mov
    • Muscle training of Santa Claus
    • Santa's reindeer working out
    • Santa Claus Christmas workout! Funny!
    • 3-year-old Santa leads Family Exercise in Christmas Dance
  • Product of the Week
    • A  complete network monitoring solution for all your IT needs.
  • About FitITproNews
    • Editorial Team
    • Disclaimer
    • More Information

A complete network monitoring solution for all your IT needs.

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ManageEngine OpManager, an integrated network monitoring & management software is built to minimize the need to rely on different tools for various network management tasks. Its out-of-the-box solution offers network monitoring, physical & virtual server monitoring, bandwidth analysis, network configuration management, firewall log management and IP address & switch port management. With its comprehensive features and powerful monitoring capabilities, it is now easy to gain deep visibility and take control of your network.

Visit us to learn more.


Editor's Corner

This is the final edition of FitITproNews before the holiday season so I decided to devote this issue to the topic of eating during the holiday season. On the plus side my editorial will show you three nutritious post-workout meals that can help you keep your waistline in check during the holidays. On the minus side the Fun Stuff section at the end of this issue will show you some fantastic Christmas goodies and feasts to stimulate your appetite so you can GET READY TO PIG OUT!!!

Come to think of it, I may have gotten the plus and minus signs mixed up in that last paragraph.

But speaking of feasts, watch out for those budget cuts in your company:

http://dilbert.com/strip/2008-11-28

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]


Eat healthy this holiday season

Bodybuilders eat a lot of oatmeal, chicken breast, and broccoli. How boring.

After I finish my morning workout I like to eat something more interesting, and it has to also be both tasty and nutritious. Here are three easy-to-make recipes I've eaten from time to time as my post-workout meals.

Cottage cheese and peaches

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This is my staple, really, though I sometimes replace the peaches with a scoop of whey protein if I've done a particularly strenuous workout. The recipe is simple as pie (ack, I shouldn't have mentioned that word):

  • 250 grams of cottage cheese (about half a container)
  • 30 grams of raisins (almost a handful)
  • Tinned peaches (in water not in syrup)

About 400 calories and 30 grams of slow-digesting protein. Replacing the peaches with a scoop of whey protein changes it to about 450 calories and 60 grams of protein. 

Scrambled eggs on toast with pickled herring

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Eggs are a terrific source of protein especially if you add extra egg white to them. Herring has some omega 3 fatty acids in them which complements the saturated fat in the egg yokes. Here's the recipe:

  • 2 free-run eggs and half a cup of egg white
  • 1 slice multigrain toast (no butter)
  • Two whole pickled herring

About 600 calories and 50 grams of protein. 

Sardines and quinoa with vegetables

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Sardines have protein and also omega 3 fatty acids in them. Quinoa is easy to make and has a bit of protein in it too. Red peppers taste good and asparagus makes your pee smell funny. Here's the recipe:

Drain most of the olive oil from the tin before mixing the sardines into the quinoa and vegetables. About 500 calories and 15 grams of protein or 600 calories if you use the olive oil from the tin. Add a half-teaspoonful of leucine powder to this if you want to enhance the anabolic quality of the meal:

http://www.allmaxnutrition.com/products-type/leucine/


Got any post-workout meal recipes of your own you'd like to recommend to our readers? Email us at [email protected]

Today's workout

My workout this morning began with doing 40 minutes of cardio on an exercise bike which burned about 500 calories. I varied the tension on the bike from 1 (minimum) to 9 (maximum) every 2 minutes something like this:

234567 5678 76 789 876 421

I followed this with a shoulder workout using dumbbells that involved four different exercises:

  • Lateral raises (seated): 5 lbs 
  • Bent-over lateral raises (standing): 10 lbs
  • Overhead presses (seated): 20 lbs
  • Wide-grip upright rows (standing): 40 lbs

Note the progressively increasing weights I planned to use. This is so I wouldn't injure my shoulders, especially my rotator cuff muscles. The shoulder is the most unstable major joint of human musculature so you have to be careful you don't overdo it when exercising it. 

My plan was to perform each exercise in five consecutive sets like this:

  • Set 1 = 30 reps
  • Set 2 = 20 reps
  • Set 3 = 20 reps
  • Set 4 = 15 reps
  • Set 5 = 15 reps

Total = 100 reps for each exercise

I planned to have 30 second rest intervals between sets for each exercise, and 2 minutes rest between each of the four exercises.

Well it didn't go exactly as planned. I managed to perform the first two exercises as planned, but on the third exercise I felt I had to quit after reaching 60 reps. I then proceeded to the fourth exercise but reduced the weight for it from 40 to 30 lbs. I then did 40 reps in 2 sets for exercise #4 and might have been able to go further but decided to call it quits having done 300 reps total for my shoulders. I thought that was pretty good as my shoulders felt really pumped from the workout.

Total time spent doing cardio and shoulders was 70 minutes.

Got a 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]


Send us your feedback!

Got feedback about anything in this issue of FitITproNews? 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]

Over 1 million IT admins across 100 countries around the globe trust in ManageEngine OpManager for monitoring their network and servers. Try it out for free.

https://www.manageengine.com/network-monitoring/?utm_source=WindowsSecurity&utm_medium=website-cpm&utm_campaign=Newsletter


MailStore Server is an email archiving solution, catering to the needs of SMBs. It is easy to install and supports most email systems. A free trial is available for download on the vendor's website.

https://www.mailstore.com/en/products/mailstore-server/?utm_source=wservernews&utm_medium=email&utm_campaign=wservernews-admin-toolbox&utm_content=ms-server


Do you protect your Hyper-V & VMware VMs against data loss? Altaro VM Backup is a hassle-free and affordably priced virtual machine backup solution. Don’t miss out - grab your FOREVER FREE copy now

https://go.altaro.com/vm-backup/index.php?lp=tg-wservernews-admintoolbox-free01-m1xd&utm_campaign=avm-free&utm_content=wstoolbox&utm_medium=email

FitnessRXforMen.com is the ultimate resource for active men seeking physical perfection, performance enhancement, and success in everything they do:

https://www.fitnessrxformen.com/

FitnessRXforWomen.com incorporates the best of health, training, nutrition, beauty, and supplementation:

https://www.fitnessrxwomen.com/

Power Pak Protein Pudding from MHP provides the ultimate high protein snack in a convenient ready to eat pudding that you can enjoy anywhere:

https://www.reachyourmhp.com/product/pudding/

Exercise tip of the week

Learn everything you can about fitness!

When I began pursuing personal fitness seven years ago I started by trying to learn everything I could about the subject. I bought magazines, read books, browsed discussion forums, watched YouTube videos, and talked to other fitness-motivated individuals. I believe this helped me not only make good gains and avoid serious injuries but also helped to keep me motivated not to give up. So go and do likewise!

Nutritional tip of the week

Learn everything you can about nutrition!

'Nuff said!

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

Image

Some Christmas fun for the fitness-minded!

Santa Claus at Fuel Fitness.mov

https://www.youtube.com/watch?v=OQsu7sukXPQ

Muscle training of Santa Claus

https://www.youtube.com/watch?v=MSVGHLlr5Qo

Santa's reindeer working out

https://www.youtube.com/watch?v=cbEUEZ3vvOY

Santa Claus Christmas workout! Funny!

https://www.youtube.com/watch?v=h9OO6kWikXE

3-year-old Santa leads Family Exercise in Christmas Dance


https://www.youtube.com/watch?v=1eFDra1XimA

Product of the Week

A complete network monitoring solution for all your IT needs.

Image

ManageEngine OpManager, an integrated network monitoring & management software is built to minimize the need to rely on different tools for various network management tasks. Its out-of-the-box solution offers network monitoring, physical & virtual server monitoring, bandwidth analysis, network configuration management, firewall log management and IP address & switch port management. With its comprehensive features and powerful monitoring capabilities, it is now easy to gain deep visibility and take control of your network.

Visit us to learn more.

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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