TechGenix FitITproNews

Vol. 02, #6 - February 14, 2018 - Issue #0021

FitITproNews: Fish oil

Avoiding GDPR Penalties – 5 Key Principles


The GDPR grace period for businesses to get themselves compliant ends on May 25, 2018. Join this exclusive session with Mike Resseler, Veeam Product Management Director, as he discusses our insights and five key lessons that we learned through our compliance to help you on the path to thinking about GDPR compliance. Find out the existing data management strategies and tactics for efficient IT assessment. 

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Editor's Corner

This week we're going to dive into another topic and swim around in it for a while and see if any bubbles come up.

I'm kidding of course--the last thing I'd want to do is immerse myself in a tub full of fish oil. But fish oil is definitely one of the "must have" supplements in my opinion that every fit IT pro (or fat IT pro aspiring to become fit) should consume regularly. The main reason for this is because of the lack of omega-3 fatty acids (EPA and DHA) in our modern Western diet.

Benefits of fish oil

From the reading I've done on this subject, omega-3s are essential for us on several counts:

  • They're building blocks for cell walls
  • They stimulate muscle synthesis
  • They reduce muscle soreness after heavy weightlifting exercises
  • They lower the risk of certain cancers
  • They're essential for heart health
  • They support brain health and provide cognitive benefits
  • They reduce inflammation due to overconsumption of omega-6 and -9 fatty acids

Those last two benefits I can testify to personally. Whenever I feel a sort of general stress in my body due to inflammation from indulging in junk food, I counter this effect by taking a tablespoon of fish oil. On some occasions the result has been that several minutes later I could actually feel the stress leaving my body and a sense of calmness replacing it.

Of course I try to avoid eating junk food as much as possible, though like most of us I occasionally slip back into old habits due to stress from work or life. I also try to eat protein sources that are high in omega-3s such as grass-fed beef (tastes WAY better than store-bought corn-fed beef), ocean fish (also tastes much better than farmed fish), and free-range chicken. It can be expensive to eat this way, but the payoff is big especially as you grow older. But even eating these doesn't mean I necessarily get enough omega-3s in my diet, so I always take one tablespoon of fish oil with the biggest, most fattening meal of the day. 

Ingrid and I also have a running joke with each other that when one of us comes up with a remark that's brilliant (in either a smart or smart-aleky manner) the other one responds with, "Hey, stop guzzling so much fish oil!" Naturally I only have anecdotal evidence that fish oil has been improving our cognitive abilities since we started taking it eight years ago, but hey, who said this newsletter was going to be scientifically rigorous? ;-)

Risks of fish

With all the potential benefits one can reap from fish oil supplementation, one might be excused from ignoring any possible risks that might be involved in taking it. Without going into too much detail, the risks I've read about can include:

  • Gastric problems and internal bleeding if you consume too much of it.
  • Neurotoxins from poorly-sourced fish oil that may include various contaminants
  • Fish oil loses its value if it becomes oxidized, so best to buy small bottles or (ugh) gelcaps (which are big and hard to swallow) as a bottle of fish oil once opened begins to have its contents oxidize. 

What about walnuts?

I've read that walnuts and some other seeds and plants can be high in omega-3s. Unfortunately however it seems that such sources are metabolized very poorly (about 5% as good as) compared with animal and marine sources. 

Read more about fish oil

What are your own experiences using fish oil? Share your thoughts with our readers by emailing me at [email protected]

Meanwhile, here is some more reading on fish oil that those of you who are interested can pursue:

Fish Oil (

10 Reasons Every Lifter, Runner and Athlete Needs Omega-3s (Men's Fitness)

3 Things Fish Oil Won't Do For You (Men's Fitness)

3 Reasons Why You Need Fish Oil: Your Body Will Thank You! (

Carb Back-Loading, Episode 8: Benefits of Omega 3s (Muscle & Fitness)

Does Fish Oil Help Muscle Growth With Bodybuilding? (LIveStrong)

Does Fish Oil Interfere With Muscle Growth? (Iron Man)

Omega-3 Fish Oil Supplements for Heart Disease (WebMD)

Should you consider taking a fish oil supplement? (Harvard Medical School)

Send us your feedback!

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

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]

Today's workout

February has arrived so winter will soon be coming to an end (we hope). I'm shifting my goal as a result towards getting ready for some outdoor exercise once the thermometer climbs up from absolute zero here in Winnipeg, Canada. That means focusing on my legs and heart/lungs with lots of cardio and circuit exercises while dialing back on heavier body-part focused resistance training (weightlifting). So my workout this morning was:

30 minutes of cardio on exercise bike (burned 400 calories)

5 minutes rest

15 minutes of full-body circuit exercises e.g. alternating one-arm DB presses, Bulgarian squats with 45 lb kettlebell, inverted rows with suspension trainer, etc.

I also waited 45 minutes after exercising before consuming my first meal. My goal in doing this is to peel off some of the fat I've accumulated so I can get back to 5k runs this summer, something I haven't done for about 3 years.

We'll see what happens :-)

Got a favorite 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]

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]

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.

TRX Suspension Trainers provide world-class training for everyone, regardless of their fitness level:

The Rogue Kettlebell features high quality iron ore, a void free surface, single piece casting, and wide flat machined base:

The Nathan Trail Mix Hydration Running Belt is an ergo-shaped, soft belt that offers multi-directional stretch that eliminates bounce:

Exercise tip of the week

Don't overdo it

One of my favorite action movie stars is Dolph Lundgren who has a Master's degree in chemical engineering and holds the rank of 3rd dan black belt in Kyokushin karate. Although most of his movies are direct-to-DVD and some are of the B-movie variety (my favorite is Agent Red) his movies are still a lot of fun to watch, and some like The Russian Specialist and The Defender (both of which he directed himself) are actually quite well made. 

As Page Six recently reported however, Dolph recently had double hip replacement surgery:

This makes me realize that the joints where our bones meet can only endure so much heavy use before they start to wear out. As an individual who never did any physical exercise until mid-life, this actually gives me some comfort because it means I can probably keep exercising until I'm 100 as long as I don't overdo it by going too heavy or having overlong workout sessions. After all, if someone like Dolph who started practicing karate at the age of 10 ended up wearing out his hip joints after 50 years of working out, then if I'm careful I may be able to get another 30-40 years out of my own hips and other joints. 

So don't overdo it. If you're an older IT pro who is fat and trying to get fit, you probably feel a bit desperate to achieve your weightloss goal as quickly as possible because you think your time is running out. Well, don't think that way; lose weight gradually and build strength progressively by starting with 15-20 minutes of cardio each day and using moderately light weights. Don't risk pulling a muscle or tearing a ligament or causing unnecessary wear on your joints. Take it easy, but be consistent. 

For more fitness tips from the Dolph himself, read this:

Nutritional tip of the week

Wieners and beans for muscle growth

Take a break from so-called "clean eating" and put away that plate of white rice with chicken breast and broccoli (yech) and try this wieners and beans recipe of my own creation. The photo shows the ingredients:

How to make:

  1. Put 2-3 Freybe European Wieners in a pot of water and heat on high until the water almost boils, then turn off the heat and cover and let sit for 10 minutes.
  2. Warm 1 tin of Heinz British Style Beans in the microwave. (British Style beans have the least added sugar in them.)
  3. Chop the wieners and add them to the beans, then stir in 5 grams (1 level teaspoon) of ALLMAX Leucine and (optionally) 1-2 packets of Splenda to taste.
  4. Consume with a chaser of 1 tablespoon of fish oil (because of the fat in the wieners).

Totals about 500-600 calories (depending on the number of wieners you use) and enough protein (with added leucine) to stimulate some muscle growth.

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


Hydration is important when you're running or doing any other kind of stressful exercise that causes you to sweat. Enjoy!

Products with a sense of humor: Drinking Water Fountain

Drink Water - Funny

Dog Drinking Water in 4K Slow Motion

Why You Don't Need 8 Glasses of Water a Day

Greg Olsen - Drinking water on the ISS

Product of the Week

Avoiding GDPR Penalties – 5 Key Principles


The GDPR grace period for businesses to get themselves compliant ends on May 25, 2018. Join this exclusive session with Mike Resseler, Veeam Product Management Director, as he discusses our insights and five key lessons that we learned through our compliance to help you on the path to thinking about GDPR compliance. Find out the existing data management strategies and tactics for efficient IT assessment. 

Register now.

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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