TechGenix FitITproNews

Vol. 03, #3 - January 23, 2019 - Issue #0068

FitITproNews: Entering the zone & get hydrated!

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.

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Editor's Corner

In this week's newsletter I share how I prepare myself mentally before my morning workout. I also talk about how important it is to be properly hydrated and my own routine for doing this. Plus we have some comments in our Mailbag from one of our readers below in response to our Issue #66 Silent workouts & honey and glutamine. And just a reminder that we always welcome your comments and suggestions concerning anything in this newsletter or about anything fitness-related that you feel other IT pros might be interested in. You can email me anytime at [email protected]

One small change of note concerning our newsletter: we've changed the Nutrition Tip section below to Health Tip to broaden the focus beyond strictly nutrition-focused topics. If you think of any other way that we can improve this newsletter feel free to email us at [email protected]

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. 

Mailbag

Janice who works at a US company that provides engineering and information technology solutions sent us the following comment about what she listens to while exercising:

I listen to Podcasts. Mostly sermons from the Village Church in Dallas. I focus on the sermon and not the fact that I am running 4 + miles.

That's not a bad idea, I may try listening to podcasts if I can find some on the technology areas I'm working with these days. Can any readers out there suggest some podcast series that might actually be useful for IT pros? Email me at [email protected]

Janice also mentioned the following about recovery after a workout:

I drink a plant-based protein shake after I workout or run. I then get 30 fruits and veggies in capsule. These capsules have over 30 peer-reviewed medical studies that prove they reduce oxidative stress, support your immune system, and several other benefits.

I responded by telling her that I once tried making a shake with pea protein powder and almost threw up. Janice responded:

Our Complete drink mix is really yummy! It comes in Vanilla and Dutch Chocolate. All plant based!!

I asked her which drink that was and she replied:

Juice Plus Complete drink mix. They are amazing. The company is 25 years old. You can only get it through a distributor.

I think this is the link in case any readers may be interested:

https://www.juiceplus.com/us/en/buy/complete/juice-plus--complete-variety

Got comments or questions? Send them to us at [email protected]


Fitness Tip

I've discovered through trial and error that having a regular pre-workout routine can help you have a more productive workout. My own routine before working out early in the morning usually looks like this:

Wake up at 5 am or shortly afterwards. Walk around the house turning on lights, coffeemaker, etc.

Make my pre-workout drink:

I usually drink this while catching up on news or reading a book.

Bathroom time.

Make another pre-workout drink but add 1/4 tsp. ALCAR to this one.

Plan my workday while drinking second drink.

Make a third pre-workout drink like the first one but this time in a bottle so I can take it downstairs to my home gym.

Spend a few minutes deciding what kind of workout to do today i.e. bike, kettlebells, circuits, weightlifting etc. What I usually do here is the following: I review my workout journal to see what I've already done so far this week. From this I might see that I haven't exercised my upper body for a while so I'll consider whether to do this today or delay it for another day or so. To make this decision I evaluate my current level of alertness to decide whether I'm up for doing what I was thinking of doing. I also evaluate my degree of motivation for exercising so I can decide how intense a workout I feel I can handle today.

Once I've made up my mind what kind of workout I'm going to do, I change into my workout clothes and head downstairs to the gym. As I descend the stairs I mentally shift my attitude away from what lies ahead for my workday. That is, I focus my full attention on having a good workout and forget about my work-related plans, goals, tasks, projects, meetings, and worries.

When I reach my basement I start by turning on the lights and then arrange the various exercise equipment I plan on using today such as dumbbells, kettlebells, mats, bands, medicine ball, pullup bar, chair, bench, and so on. Then I do a brief warmup if I feel it necessary, launch the interval timer app on my iPad if I'm using it, and start exercising.

Of course there's a bit more involved if the weather is nice outside and I go to a nearby park to work out.

What's your own pre-workout routine like? Share it so other readers can benefit by emailing me at [email protected]


Health Tip

Which brings us to the topic of hydration. Why is hydration (drinking enough water each day) so important? Bodybuilder Jeff Behar just wrote a good article on that:

Understanding The Importance Of Proper Hydration For Maximum Gains In And Out Of The Gym!

https://www.bodybuilding.com/fun/behar12.htm

And based on my own experience I usually feel stronger and more energetic for my workout if I'm properly hydrated, which as you can see from the above Fitness Tip involves my drinking 1 L of water after I wake up and another 500 ml during my workout. Then around lunchtime I'll drink another 500 ml water, this time with a scoop of BCAA powder added to it. Around suppertime I'll drink another 250-500 ml or so of water, and that's about it. If I drink any more I generally feel bloated, and if I drink too much water in the evening I'll wake up several times in the night to pee. 

So in other words, I focus most of my hydration efforts pre- and intra-workout which I've found works best for me since I exercise early morning.

How about you? Are you getting enough water? Share your thoughts on this topic: [email protected]

 

The Toolbox

Veeam is happy to provide you with a study guide for Microsoft Certification Exam 74-409. The guide will take you through the exam objectives, helping you to prepare for and pass the examination.

https://go.veeam.com/microsoft-certification-exam-b

If native Office 365 reports are not sufficient for you and if you need more details on your email traffic such as the sender, recipient and email subject, try PROMODAG Reports for free now!

https://www.promodag.com/products/office-365-reporting/?utm_source=techgenix&utm_medium=newsletter&utm_campaign=102018b

This PowerShell Script exports Active Directory users to CSV:

https://gallery.technet.microsoft.com/scriptcenter/Powershell-script-to-5edcdaea

This PowerShell script lets you "convert" PowerShell scripts into EXE files:

https://gallery.technet.microsoft.com/scriptcenter/PS2EXE-Convert-PowerShell-9e4e07f1

SQL Server Management Studio (SSMS) is an integrated environment for managing any SQL infrastructure, from SQL Server to SQL Database:

https://docs.microsoft.com/en-us/sql/ssms/download-sql-server-management-studio-ssms?view=sql-server-2017

 

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 

Image

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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