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Vol. 01, #05 - October 11, 2017 - Issue #0005
FitITproNews: Staying motivated
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Editor's Corner
This week's issue of FitITproNews talks about something really important: how to stay motivated when you're trying to lose weight and get fit. Your Editor has some particular thoughts about this topic and he's motivated (heh) to share them with you below. Are you motivated to read on? Please do! And be sure to read all the other cool stuff in this week's issue.
Dogbert (Dilbert's not-so-loyal companion) also has a few interesting thoughts about what motivates people to achieve the great things they do:
http://dilbert.com/strip/2015-08-07
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]
From the Mailbag
Robbie Watson an IT Director in Oklahoma, USA sent us the following comment:
I read every word of your tech fit newsletter. I absolutely love it! Fitness for techies is so hard because we are often overworked and there’s just no time. Your newsletter helped bring to light, in a fun way, how important it is. Thank you! :-)
You're welcome!! We love getting feedback from our readers, both encouragement like this and suggestions on how we can improve our newsletter. Send your comments to us today at [email protected]
Allan Shaw from Toronto, Canada also sent us a comment in response to our main topic of Issue #4 Sit Stand Sleep:
Hi Mitch, I think you over looked a couple of common items, well at least in my I.T. life. Lift, carry and move equipment; Bend and crawl under desks or ceilings chasing cable issues.
Quite true! I guess IT pros already get lots of exercise doing these kinds of things, so maybe our newsletter is superfluous?
Heh.
And now on to the main topic of this week's newsletter…
Staying motivated
In the "get fit lit" there's a lot of talk about goals and goal-setting but little about how to stay motivated to achieving your goal. A common idea that's not often stated but usually implied is that if you set the right goal you can automatically stay motivated simply by keeping your eyes on your goal.
Nothing could be further from the truth in my opinion.
The basic problem as I see it in regard to losing weight, changing your eating habits, and becoming fit, is how one can STAY motivated to keep on doing what you've been doing. When I first lost more than 50 lbs over a period of approximately 9 months, I weighed myself weekly and kept an Excel spreadsheet of the results. The graph looked impressive, but it didn't help me stick to my routine of regular exercise and caloric restriction. What helped me stick to my program was the changes I began seeing in my body. In no particular order, some of the things I saw happening with me included the following:
My knees stopped aching when I walked down the stairs. This encouraged me a lot!
I began seeing veins appear in my forearms. I hadn't seen any of those guys for years.
I sweated much less when I did yardwork like raking leaves. And my sweat didn't stink anymore!!
I started seeing definition in certain parts of my body like my forearms. In fact I could actually identify a few muscles in my forearms from my anatomy book! Here's a recent photo which certainly isn't going to get me into the IFBB (International Federation of Bodybuilding and Fitness) but it gives me a bit of a thrill anyways because in my whole life up until now my forearms have basically been matchsticks with no definition:
I also discovered I had lost my fear of heights. I could now go up onto the roof of our house without feeling any vertigo that I was going to fall over the edge and go crashing down.
(Note that this does NOT mean that I plan on climbing El Capitan any time soon!)
Here's a weird one: my wedding ring fell off one morning as I was putting on my clothes. It turned out that my ring finger size had decreased from size 11 to size 8 1/2 because of my weightloss.
I looked in the bathroom mirror one morning after working out and saw some weird bumps between my neck and my shoulders. Hey, I've got traps!!
My posture improved because of working my back muscles with resistance exercises. As a result I felt significantly less tired after sitting in my office chair all day. On the other hand, my office chair felt a lot less comfortable than it used to feel, and I finally figured out why: I had lost some bum fat while gaining more musculature in my glutal area, and this meant that I was now sitting more on muscle than on fat.
Exercising my lats began to give my torso a "V" shape when I looked in the bathroom mirror. Well, to be honest, it still only looks like a "V" from the bottom of my ribcage upward.
The medial head of the triceps muscles in my arms was beginning to take on the classic bodybuilding "horseshoe" shape! Well, again to be honest, it only feels like a horseshoe when I palpitate it--I think my mind plays tricks on me when I look at my flexed triceps because photographing my arm only shows an unshapen lump there, not a horseshoe. Maybe if I tried different lighting when I photograph it?
Anyways, I think you get the message. Each new changes I saw or discovered in my body or how my body felt or moved or responded gave me fresh encouragement to keep on working at losing weight and getting fit. So my advice on how to stay motivated and stick to your exercise program or diet is to be alert and constantly examine how you look and feel and celebrate any changes you see happening in yourself. Make sense?
I'll leave you with a question that I'd like to see if some of you can answer. Let's say you decide you need to lose a significant amount of weight, say around 50 lbs or 20 kilos. Then you go ahead and do it, you achieve your goal. My question to you is this:
How much money do you think it will cost you per pound (or half kilo) to lose all that weight? A dollar a pound? Five dollars? Ten? Twenty? More?
Email your answer to me at [email protected]
Today's workout
Today's workout only took my 40 minutes to complete. It consisted of alternating upper-body dumbbell exercises (mostly done standing) with bodyweight leg exercises (squats, lunges, and kicks and leg lefts in various directions). All exercises were done at a quick but controlled pace with about 15-20 seconds rest between each set. The result? Lotsa sweat!
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]
Quick links
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.
http://www.wservernews.com/go/parkob7z/
Strength Training Anatomy, 3rd Edition, includes exercises, additional stretches, and more of Frédéric Delavier's signature illustrations:
https://www.amazon.com/Strength-Training-Anatomy-Frederic-Delavier/dp/0736092269/
These knee wraps from Rogue Fitness provide support on all variants of squats and Oly moves:
https://www.roguefitness.com/rogue-knee-wraps
Onnit brand Kettlebells have a high-quality, chip-resistant coating and come in some amazing themed shapes:
https://www.onnit.com/kettlebells/
Exercise tip of the week
Wear gloves when lifting weights
Earlier this summer I was talking with one of our newsletter readers named Bryan who had recently begun experiencing tendinitis in his thumb and needed a cortisone shot. He had been working out with kettlebells and dumbbells and he had made a change by starting use heavier weights and apparently this caused compression of the tendon on his thumb. The doctor suggested that Bryan wear lifting gloves to protect his hands, and Bryan commented to me that "Being that we're in IT our hands become really important whether its typing on the keyboard or using the mouse to navigate between screens. I did not recognize it consciously until I was pained from just holding the mouse never mind typing out an email."
I pinged Bryan about a week later to ask how he was doing and he replied "My thumb is great. That cortisone shot and about three days rest was all I needed. The doc said it was tendinitis from doing pushups on the barbells or pressing too hard into the kettle bell bar. He said he sees that commonly from people in the gym. Lately I've been wearing work out gloves when I will be putting a lot of pressure on my hands. It's really helped me a lot." I asked him what brand/type of workout gloves he was using and he replied "You're going to laugh, but they are just recycled bike gloves. I don't lift heavy enough to need the heavy padding of weight lifting gloves. Yesterday I was doing burpees and the gloves gave me the cushion in my hands that I needed. They also work great when I'm doing push-ups with my hands on a barbell. I'm struggling through some bursitis in my wrist now. If it's not one thing, it's another!"
Ain't it the truth.
I actually use gloves myself whenever I lift weights or swing kettlebells and my tip this week is to recommend doing the same. What kind of gloves do I wear? These ones:
Yes that's right, I wear Polo Ralph Lauren Belted Napa Leather Gloves accessorized with black duct tape. They go well with the Bostonian Tuscana Oxford dress shoes I wear for my workouts as I described in Issue #3 of this newsletter. Maybe I can get an award for being the Best Dressed Amateur Fitness Nerd?
Nutritional tip of the week
Take vitamins and fish oil with your fattiest meal of the day
My reading and research suggests to me that the best time of the day to take vitamins (especially Vitamin D) and fish oil is to take them when you eat your biggest, fattiest meal of the day. That might be a three-egg goat cheese omelet with buttered multigrain toast for breakfast, or a hamburger without the bun and Greek salad for lunch or dinner. The point seems to be that certain vitamins like Vitamin D are best assimilated by the body when you take them with fat. And the omega 3s you get when you take a spoonful of fish oil help the body metabolize any saturated fats in your fattiest meal.
Here are some research links you can use to investigate this further:
https://www.vitamindcouncil.org/does-taking-vitamin-d-supplements-with-a-fatty-meal-affect-vitamin-d-status/
http://www.medicaldaily.com/vitamin-d-benefits-are-enhanced-if-meal-contains-fat-absorbing-more-supplements-311248
https://www.consumerlab.com/answers/is-it-true-that-fish-oil-is-better-absorbed-when-taken-with-a-fatty-meal/fish-oil-absorption/
http://www.mensfitness.com/nutrition/supplements/can-fish-oil-help-combat-junk-foods-effect
For another take on this subject however, check out the following article on Examine.com:
https://examine.com/nutrition/how-much-fat-do-i-need-to-absorb-vitamind/
https://examine.com/nutrition/sneakpeek-erd16/
Email me if you find any other helpful research on this topic: [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
Like hot dogs? So do these people!
2017 Nathan's Hot Dog Eating Contest - Joey Chestnut Wins 10th Title!
https://www.youtube.com/watch?v=PIq-iiwVeBs
History Of The Hot Dog
https://www.youtube.com/watch?v=-6WtgAQB9pg
The Biggest Hot Dogs in the World
https://www.youtube.com/watch?v=w2UhVRPI9Vc
Best Hot Dog In The World
https://www.youtube.com/watch?v=g1-xkmS566Y
Product of the Week
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.
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