TechGenix FitITproNews

Vol. 02, #18 - May 9, 2018 - Issue #0033

FitITproNews: SICK!

Executive brief: how to combat ransomware with recovery solutions


Leveraging data protection and security best practices is crucial to protect your company’s Digital Life. Veeam offers businesses and end users the confidence that their Digital Life will be Always-On and uninterrupted. Learn unique solutions for ransomware resilience and efficient data recovery and ensure you have the right plans in place. 

Read now.

Editor's Corner

Well I have an interesting story to tell you readers this morning (I'm writing this on the weekend). It's a story about overtraining and I hope that my sharing it may be of benefit to some of you. Either way I'm sure you'll either be shocked or entertained by my stupidity.

A few weeks ago in Issue #31 First run! I shared how I had decided to try and get back into some running after incurring a foot injury several years ago. What I didn't share in that issue was that I had a plan for the spring/summer/fall. My plan involved achieving the goal of losing some of the fat I've put back on over the last few years where I've focused mostly on weightlifting instead of cardio. Obviously if I wanted to be able to handle running I should be as lean as possible (while not losing any of the hard-earned muscle I've acquired since I began my fitness journey. To lose my excess weight as quickly as possible I decided on a twin-point strategy:

  • Eat about a thousand calories less per day than I had been doing. In other words, at least for the first few weeks I thought I would eat about 2200 - 2400 cal/day instead of my usual 3200 - 3400 cal/day which was typical when I focused mostly on weightlifting (building strength and muscle).
  • Doing high-intensity interval training (HIIT) workout routines of various kinds as often as possible. Several studies seem to show that HIIT exercises burn more fat than endurance cardio exercises do, so it seemed to me a no-brainer to follow such a regime.

The problem of course is that I overdid it. I did HIIT every single day in a row for two straight weeks while reducing my caloric intake significantly. But it worked -- I lost 5 lbs of mostly bellyfat in two weeks and felt great! Except for the little burning tickle that I felt once in a while after I finished my HIIT routine.

Then it all came crashing down. On Monday this week I caught a very bad cold (possibly even flu) and was sick as a dog for the next four days. My appetite disappeared, so I ate even less for a couple of days, which resulted in a further amazing weight loss of 5 lbs in one week. But what good is losing weight if you can't get out of bed?

Not only did I become very sick, I also became quite severely dehydrated as well! In the Nutrition Tip of the Week below (really a "health" tip this week) I'll point you to an article that describes seven telltale signs or symptoms that you may be dehydrated. Well just looking at this now I can see that for the last couple of days I've been exhibiting 4 out of seven of these symptoms. And in another article that highlights 10 warning signs you may be dehydrated I have actually exhibited 7 out of 10 of the symptoms listed in the article over the last few days. 

I'm still recovering from my silly venture that involved not eating enough calories to recover properly and doing HIIT every day instead of the more sensible three times per week. I guess I'm just impatient -- I want to shed those extra pounds and run like a young man again. But of course I'm not a young man anymore and can't do the sorts of physical things that I could do almost effortlessly when I was in my 20s. I'm now part of the 50+ age bracket (I won't tell you exactly how far along in that bracket I am) so I need to start learning the limitations of my age when it comes to things like exercising (especially intensely) and recovery (allowing for sufficient time and calories). 

Does this ring a bell with any of you? Have any of our readers had a similar experience with putting the pedal to the metal when you're almost too old to learn to drive? Email me your thoughts, reflections, and stories: [email protected]

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

Climbing the stairs several times was sufficient exercise for me today. Sitting in a hot bath was also a great workout, as was taking an afternoon nap of almost an hour. 

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]

Live demos – Veeam integration with IBM, EMC, Nimble, Pure storages – supercharge your storage platform.

O.R.S. Rehydration Tables use a precise combination of electrolytes, glucose, and minerals to replenish water and salts and help you to maintain a proper fluid balance:

Gastrolyte rehydration preparations have been carefully formulated to help replace fluids and electrolytes lost due to dehydrating illnesses such as diarrhea, vomiting, fever, colds and flu:

nuun makes a range of products that keep you hydrated through the use of electrolytes and healthy ingredients:

Exercise tip of the week

Don't do HIIT every day too often!

Most professional fitness trainers suggest doing HIIT training only two or three times per week, alternating them with light non-HIIT exercise days and/or recovery days. And if you're older and not in such good shape cardio-wise then you might need to do HIIT even less frequently. Here are some articles from the experts:

How Often Should You Really Do HIIT Workouts? (GREATIST)

How Often Should You Really Do HIIT Workouts? (Whim)

HIIT Workout Frequency – How Many Times A Week Should You Do It? (LifeJacks)

How Many HIIT Workouts Should You Really Be Doing Each Week? (Women's Health)

VIDEO: What is HIIT? How often should I do HIIT Workouts? (FitnessBlender)

Nutritional tip of the week

Dehydration can sneak up on you 

Here's how to identify this potentially dangerous condition:

7 Signs of Dehydration and 5 Tips to Prevent It (YogiApproved)

10 Warning Signs You're Chronically Dehydrated Without Knowing It (Food Matters)

Has exercising too intensely and/or losing weight too quickly ever made you dehydrated? How did you deal with your condition? Email us at [email protected]

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


I used to have hamsters when I was a kid. If anyone knows anything about HIIT it's hamsters -- they're real ANIMALS when it comes to running that wheel!

Hamster running very fast in wheel really amazing

Hamster running super fast

Hamster wheel in slow motion

My hamster can not manage to stop spinning in his wheel

Hamster running full-speed in his wheel

Product of the Week

Executive brief: how to combat ransomware with recovery solutions


Leveraging data protection and security best practices is crucial to protect your company’s Digital Life. Veeam offers businesses and end users the confidence that their Digital Life will be Always-On and uninterrupted. Learn unique solutions for ransomware resilience and efficient data recovery and ensure you have the right plans in place. 

Read 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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