TechGenix FitITproNews

Vol. 01, #14 - December 13, 2017 - Issue #0014

FitITproNews: Coping with stress

Free Tool: Permissions Analyzer for Active Directory 

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SolarWinds® Permissions Analyzer for Active Directory™ gives you instant visibility into user and group permissions and a complete hierarchical view of the effective permissions and access rights for a specific NTFS file folder or share drive – all from a user friendly desktop dashboard.  Browse permissions by group or individual user, and analyze user permissions based on group membership combined with specific permissions.  Unravel a tangled mess of file permissions: network share, folder, Active Directory, inherent, explicit, calculated and more.

Download the Free Permissions Analyzer Tool Today. 


Editor's Corner

In this week's issue of FitITproNews we'll talk about coping with stress, something most of us (especially IT pros) have to deal with and which can affect our health and level of fitness a lot. 

Which part of your own job as an IT pro or manager causes you the most stress? Check out Wally's answer in this Dilbert comic strip:

http://dilbert.com/strip/2015-10-21

That's the part that stresses me out too about my own job, how about you?

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]

Coping with stress

As any calorie-hungry IT pro knows, stress is a major cause of overeating. Unfortunately stress is also a major component of our jobs, and years of overeating from stress resulted in my own weight ballooning up to 250 lbs. I'll bet the same has happened to many of you as well. 

What's the best way of dealing with stress? Is it yoga or some other relaxation therapy? Or drowning your sorrows in alcohol? In my opinion the best way to reduce stress in life is simply to do less.

We're basically obsessive-compulsive driven people, most of us IT pros are. We take on too much work out of fearing losing our jobs, then we try and juggle our heavy workload with other responsibilities like family and other activities like various forms of recreation. Eventually the load becomes too heavy for us to bear, which of course results in even more stress.

By dropping some activities, scaling back on some responsibilities, and saying no to certain things we've been asked to do, we can probably bring our lives back into balance and lower the level of stress we're experiencing.

But where do we start? Which activities should we drop from our busy schedule? Which responsibilities can we delay or delegate to others? What job-related tasks can we safely ignore or say no to? 

I believe the real key here is priorities. Prioritize which things should be done first, which can be done later, which can be delegated, and which can be ignored. One personal success aid that has helped me a lot over the years as my work and life took on more and more things to do is this matrix which I've adapted from one of Stephen Covey's books:



The Covey Time Management Matrix consists of four quadrants:

  • Quadrant 1: Things that are both important and urgent like putting out fires, meeting deadlines, dealing with emergencies, and so on. 
  • Quadrant 2: Things that are important but are not urgent. This includes creating processes and workflows, building goal-centered relationships, professional development,  looking for new opportunities, maintaining momentum on projects, and so on. 
  • Quadrant 3: Things that are urgent but not important like responding to most emails and many phonecalls and texts, dealing with many interruptions, attending certain meetings, and so on. 
  • Quadrant 4: Things that are neither urgent nor important like checking what's happening in the news, sorting through paperwork, doing research on an opportunity that's unlikely to pan out, playing Angry Birds on your cellphone, and so on. 


Most IT pros tend to spend the majority of their time in Quadrant 1, and ineffective IT managers generally do the same. I know I used to be guilty of this, and the result of spending too much time in Quadrant 1 is stress and eventual burnout.

Covey however suggests that we should try to spend most of our working hours in Quadrant 2, and some years ago I decided to do this and what happened next was a revelation. By focusing on establishing processes, nurturing relationships, and professional development, I not only found I was able to do much more than I had previously been doing but my business also thrived and prospered greatly. 

Where does personal fitness fit into all this? Fitness for me is basically a Quadrant 2 activity as it's important but not urgent. Fitness is building something long-term and re-creating myself, and to build something effectively you need take time to learn everything you can about what you're trying to build and carefully think things through. Fitness is thus a long-term goal, not a fire that needs to be put out by losing 20 lbs before Christmas. Fitness has to do with processes and workflows, not deadlines and interruptions. 

I strongly urge readers of this newsletter to delve into Covey's self-help literature and learn more from this brilliant man about how to manage time and life better. Covey articulated his matrix in the book "First Things First" which he co-wrote with Roger and Rebecca Merrill back in 1996:

https://www.amazon.com/First-Things-Stephen-R-Covey/dp/0684802031/

I can also recommend Covey's classic book "The 7 Habits of Highly Effective People" which will help you become more effective even if you're only able to master the first and second habits he expouses:

https://www.amazon.com/Habits-Highly-Effective-People-Powerful/dp/1451639619/

You can also learn about how to use Covey's Time Management Matrix in this Business Insider article:

http://www.businessinsider.com/how-to-use-stephen-coveys-time-management-matrix-2015-12

Hope that helps. Share your own stress-management tips with our readers by emailing them to me at [email protected]

Today's workout

My workout this morning was a bodyweight circuit. This means I did a series of squats, lunges, pushups, pullups, bear crawls, and other exercises without using any weights and kept the rest period between exercises as short as possible, typically about 20-30 seconds. I managed to keep this up for about 35 minutes and really worked up a sweat in the process. Afterward I felt great!

Here are five links to articles that give you some bodyweight exercises you can try out:

The 30 best bodyweight exercises for men (Men's Fitness)

https://www.mensfitness.com/training/build-muscle/15-best-bodyweight-exercises-men

The Ultimate Bodyweight Workout (FitnessRX for Men)

http://www.fitnessrxformen.com/training/workouts/the-ultimate-bodyweight-workout/

5 Bodyweight Exercises You Can Do Without a Gym (Men's Fitness)

https://www.mensfitness.com/training/build-muscle/body-weight-training-5-gym-free-moves

HIIT Bodyweight Workout (FitnessRX for Men)

http://www.fitnessrxformen.com/training/hiit-bodyweight-workout/

The 20 Best Body-Weight Exercises (LIVESTRONG.COM)

https://www.livestrong.com/slideshow/551492-2o-best-body-weight-exercises/

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]

Using VMware or Hyper-V? Grab your FOREVER Free copy of Altaro VM Backup!

https://go.altaro.com/vm-backup/index.php


Veeam Explorer for Storage enables you to create backups and replicas from HPE, NetApp, Dell EMC and Nimble storage snapshots even during business hours with no impact to production environment.

https://www.veeam.com/san-snapshots-explorer.html

ALLMAX Leucine is 100% pure micronized leucine powder that helps activate the mTOR pathway that stimulates muscle protein synthesis:

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

Optimum Nutrition's Gold Standard Whey contains more than 5 grams of the naturally occurring branched chain amino acids (BCAAs) leucine, isoleucine, and valine in each serving:

https://www.optimumnutrition.com/en_US/products/gold-standard-whey

Check out the top 10 L-Leucine products recommended by BodyBuilding.com:

https://www.bodybuilding.com/store/best-l-leucine-supplements.html

Exercise tip of the week

Vary rest periods between sets depending on goal

If you do resistance training exercises like weightlifting, kettlebells, or workouts using exercise bands, you can vary the rest period between sets of each exercise based on what your fitness goals are. 

For example, if your primary goal is to lose weight then you should use light-to-moderate weights and rest no more than 30 seconds between each set of exercises. That way you'll basically be performing a circuit workout, which will keep your heart rate elevated to help you burn calories and boost your metabolism.

If your goal is strength however, you should rest at least 1-2 minutes between sets. This will be necessary to give your central nervous system (your CNS or "oomph") enough time to recharge so you can be ready to perform your next set. 

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]

Nutritional tip of the week

Mitigate muscle soreness with whey protein

My muscles were feeling sore today from a strength workout I did using heavy weights yesterday. While taking cold baths (yikes!) can help relieve muscle soreness, a more beneficial way (in my opinion) is to drink a couple of whey protein shakes. That's because muscle soreness in my own experience seems to usually be associated with my muscles needing food so they can grow. And of course the food muscles need to grow is protein, and whey protein is a fast-digested source of protein that is high in leucine content. 

Leucine is a key amino acid in protein that essentially "turns on" bodily processes for rebuilding and repairing muscle tissue. So for an extra boost I usually also add a half teaspoonful of leucine powder to my whey protein shake. See the Fitness Toolbox section of this issue for the brands of leucine and whey protein products that I use myself and can recommend.

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

Whey protein comes from milk. Let's look at some fun videos involving milk:

Funny Milk Commercial

https://www.youtube.com/watch?v=TeNQ5oT5rOg

Milk Mustache Campaign Super Bowl XLVII TV Commercial

https://www.youtube.com/watch?v=ngRuqEhCE0k

Drink Milk Commercials

https://www.youtube.com/watch?v=MVc2IFq0JDQ

Milk Man: World's Worst Superhero

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

Product of the Week

Free Tool: Permissions Analyzer for Active Directory 

Image

SolarWinds® Permissions Analyzer for Active Directory™ gives you instant visibility into user and group permissions and a complete hierarchical view of the effective permissions and access rights for a specific NTFS file folder or share drive – all from a user friendly desktop dashboard.  Browse permissions by group or individual user, and analyze user permissions based on group membership combined with specific permissions.  Unravel a tangled mess of file permissions: network share, folder, Active Directory, inherent, explicit, calculated and more.

Download the Free Permissions Analyzer Tool Today. 

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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