Diary of a Network Geek

The trials and tribulations of a Certified Novell Engineer who's been stranded in Houston, Texas.

12/4/2020

40 Push-Up Plan

Filed under: About The Author,Life Goals,Personal Care — Posted by the Network Geek during the Hour of the Hare which is terribly early in the morning or 6:30 am for you boring, normal people.
The moon is Waning Gibbous

I need to get back into some kind of better shape.

I mean, I’m always in some kind of shape, but I really need to get into better shape than I’ve been. I’m weeks away from turning fifty-two and my cholesterol is up a bit, but my weight is coming down. Both, I think, due to the keto diet. I stopped rowing a couple of months ago because of my kidney stone and I need to get that started up again. But, I really need to work on my push-ups. Apparently, a recent study cited in Men’s Health, indicates that being able to do 40 push-ups reduces possible heart disease by 96%. Now, that seems pretty amazing to me, but considering that I used to do multiple sets of push-ups totally more than that on a regular basis, it seemed worth looking into. The details are, basically, that the relative health level required to do forty push-ups in a row without stopping has a 96 percent lower risk of heart disease than those who struggle to do fewer than 10. The study was done by Harvard medical researchers and was a bit surprising. But, it’s also kind of inspirational to me. Forty push-ups are definitely doable. Yes, it would take some time for me to get back to that on a daily basis, but it can be done.
In fact, the graphic below shows a roughly month-long plan that can, in theory, get me to forty push-ups in one set.

As I crest the legendary hill of middle age, I’m pretty committed to improving my health. My father was ninety-one when he passed. My one great-grandfather was ninety-nine. My family has a pretty good genetic likelihood of living to be quite rather old indeed and I’d like to enjoy that long life with the fewest health problems possible. That means eating better, which my wife and I are already doing, and more exercise on a more regular basis. (And, yes, there’s also the implication that I should get smarter about money, too, so we can afford to live that long!)
This is one step toward that and I’m sharing it with you, dear readers, to encourage you to consider your own health, in all areas, and work to improve it!

This post originally appeared on Use Your Words!

7/17/2020

Still Time for a Course Correction

Filed under: GUI Center,Marginalia and Notes from the Editor,Personal Care — Posted by the Network Geek during the Hour of the Hare which is terribly early in the morning or 6:30 am for you boring, normal people.
The moon is Waning Crescent

There’s still time to fix some mistakes.
Since the COVID-19 lockdown started, I put on at least fifteen pounds. Working from home, literally steps from my kitchen, combined with a little stress eating really did a number on me. Especially because I’ve crossed that magic metabolic barrier that means if I look at chocolate cake I instantly gain a pound, but taking that pound back off takes weeks. Middle age is hell, kids, and don’t let anyone tell you different. I often joke that I don’t know what I’m doing because I didn’t plan on living past forty. Not that I expect to die, necessarily, but I just didn’t make plans for being older than forty. I guess I thought I’d have my shit together by now. Turns out, not as much as I was hoping. Hence the weight gain. But, it’s still not too late. My wife and I started the “keto diet” about two weeks ago, and I’ve already lost four pounds. That means just eleven more until I’m back to my pre-COVID weight and thirty-six until I hit my goal weight. And, I’ve been rowing three times a week for twenty minutes at a time for a little over two months now. I can definitely feel the change. I might be anxious before my workout, but afterward, I’ve burned off that nervous energy and feel fine. It’s definitely helped my mental health, too. One thing we did was get a whipped cream maker, so that we can have real whipped cream. Turns out that you can have pretty much as much whipped cream as you want on the keto diet and I’ve been loving that.
I haven’t felt too inspired to write, though I have been keeping up with my morning writing exercises. Some days, though, it’s been dreadfully hard to focus enough to do those. I suppose that’s mostly the craziness in the world today. Between COVID-19 and the political upheaval, I just don’t have a lot of extra bandwidth to write. I did start working on teaching myself some PHP programming again, but I don’t count that as writing, per se. I’ve had bits and bobs of PHP code floating around for things and I’ve been meaning to make it into a WordPress plugin or a widget for some time. It’s going to be slow going, as the first two pages of “example code” for making a basic widget were just dead wrong or broken. Either way, having a goal to reach gives me a direction in my self-directed learning.
And, I suppose some of this wanting to be healthier and teach myself something new has to do with my father’s ninety-first birthday being this week. He celebrated by coming home from the hospital where he was treated for some heart issues. He’s doing fine now and getting some strength and energy back, but it was a closer call than I think anyone in the family, including my father or I, want to admit. So, I need to definitely get on track with my health, both physical and mental. There’s still time for me to course correct a little and learn from the mistakes that Dad made in not eating better sooner. I’ve said it before, but this is probably my last chance at staving off diabetes and I’ve seen first hand how challenging dealing with diabetes can be. But, hey, the great thing about the COVID-19 lockdown getting extended everywhere is that all that stuff we didn’t think we’d have time to do has just had their deadlines extended.

In any case, that’s all I’ve got for you this week. It’s not much, but, hey, it’s a post.
Hopefully, I’ll have more energy next week.

This post originally appeared on Use Your Words!  My other blog at JKHoffman.com

2/22/2019

SEAL Training

Filed under: About The Author,Fun,Personal Care — Posted by the Network Geek during the Hour of the Hare which is terribly early in the morning or 6:30 am for you boring, normal people.
The moon is Waning Gibbous

Get into SEAL shape!

I’m too old to join the military any more, but I still hang out with guys who are or were active duty. I love these guys, and they’ll be the first to tell you that no matter how we romanticize military service, at some point, it’s like a lot of other jobs. Yes, there are some special requirements and goals are often a lot more dangerous than other jobs, but there’s nothing magical about the military. They do a hard job and the United States military does that job better than anyone else in the world, but it’s done by regular men and women. Even our special forces, which, again, are clearly the best of the best, are regular people who have just committed to working harder, training harder, and staying in better shape than other military forces. They do that with a combination of mental toughness and rigorous, scientific physical conditioning. I think the mental toughness is something that can be learned, and possibly taught, but the majority of us just aren’t willing to be that kind of tough. But, most of us, myself included, can be in better physical shape.
There are a lot of exercise programs out there meant to get you in to “fighting shape”. Some of them are designed to get you to a gym and buy a membership. Personally, I’ve always been more motivated when I didn’t have to convince myself to drive somewhere, change and interact with strangers, so I’ve always been more of a fan of things I can do at home. And, I’m cheap, so I prefer things that don’t need me to spend a lot of money on a piece of equipment, which means mostly body-weight work and inexpensive weights like dumbbells and kettle bells. Now, again, I’m too old to enlist, and I was never in shape to compete with the top echelon of the military operators by any stretch of the imagination, but I do okay for a fifty-year-old civilian. I’ve been in better shape, for sure, but every time I go through that climb back to fitness, I end up doing what is more or less old-fashioned calisthenics. No one does that kind of simple, effective workout better than the military. So, if you haven’t given up on your New Year’s Resolution to get back into shape, here’s some help for you and it comes directly from the Official Naval Special Warfare Website. Seriously. There’s only two exercises that need a machine more complicated than a kettle bell or dumbbell and the ones that need a bench can probably get done with a chair. Either way, you could do worse than following the Official Naval Special Warfare Website training videos. They’ve got an introduction that page, and also suggest checking out the forum post Strength Training: Start Here, but also, check out Get Your Body In Shape for BUD/S with the Naval Special Warfare Physical Training Guide.
Of course, be sure to consult with a physician before significantly changing your exercise routine to make sure you aren’t about to do any damage to yourself, but most of us can stand to be a little healthier. If you admire the brave men and women of our armed forces, let them inspire and motivate you to be better. Just remember, they’re human, too, just like you. They started somewhere and only got to where they are with determination and hard work. Don’t give up!

And, next week, I’ll have some other random thing from the internet that catches my eye.

This post originally appeared on Use Your Words.

11/23/2018

How to Help a Loved One

Filed under: Deep Thoughts,Personal Care — Posted by the Network Geek during the Hour of the Dragon which is in the early morning or 8:10 am for you boring, normal people.
The moon is a Full Moon

Especially, if they’re depressed or suffering from other mental illness.

The holidays can be an especially rough time of year. I know for many years, I would get a kind of seasonal depression that would come over me after Halloween and last until at least Christmas, and often until after St. Valentine’s Day. In my case, it was due to not being in a relationship, mostly, and having an unrealistic expectation about how my life should look. But, frankly, even for people who are otherwise happy, the holidays can be rough. I mean, they call it the “holiday blues” for a reason, right? So, what do you do if someone you know and love is suffering from season depression? Well, sometimes, listening is enough. Just being there and hearing them, without necessarily trying to fix it can actually be a big benefit. Also, if it seems like your loved one is having more than very short-term depression, it’s perfectly okay to suggest they need more help than you can provide. Unless you’re actually a mental health professional, you may not be all that qualified to actually help someone who’s seriously depressed. One of my favorite science-based websites, Quick and Dirty Tips has some suggestions for How to Help a Loved One Suffering from Mental Illness. It’s really good and, yes, someone with depression is, in fact, suffering from mental illness. It’s possible that it’s seasonal and may pass, but, you know your loved one, and if it looks like something more than that, the linked podcast is worth a listen.

Also, if it seems like your loved one is more than a little depressed and may be suicidal, talk to them about it. And, no, talking to someone about whether or not they’re contemplating suicide will not make them more suicidal. That’s a myth, and a deadly one at that. (For more discussion about some of the more dangerous myths about suicide, again, take a look at this article on Quick and Dirty Tips.) And, if you think they already have a plan, encourage them to call the Suicide Prevention Hotline at 1-800-273-8255. You could actually be saving their life.

Hopefully, that’s not something you’re struggling with this holiday season, but if it is, please, get help. The holidays can be really rough and depression is nothing to try and ignore.

This post first appeared on Use Your Words!

6/17/2016

Uncle Walt’s Health Tips for Men

Filed under: Fun,Personal Care,Things to Read — Posted by the Network Geek during the Hour of the Hare which is terribly early in the morning or 6:00 am for you boring, normal people.
The moon is Waxing Gibbous

Seriously, health tips from Walt Whitman himself.

I think about health a lot, because I’m overweight.  My cardiologist would like me to lose at least 20 pounds, preferably more.  He just doesn’t quite buy that my wife, being a good Southern woman, expresses her love for me through food.  And, she really loves me.  Seriously.
I also tend to be a traditionalist, though, so when I saw that old Walt Whitman had written a 13-installment series of articles giving men of his day health advice, well, you can imagine how I became quite interested.  Maybe, finally, I’d have someone who was on my side for why I didn’t have time to lose the weight!  And why bacon can be served at every meal!

Sadly, it was not so.  Mr. Leaves of Grass himself said just what my cardiologist did; get up and walk.  Yeah.  And, he suggests walking outside, in the fresh air, and everything.
I feel betrayed.
You can read all his advice, which, I might add, is perfectly good for women for the most part, too, if you just follow this link over to the University of Iowa archives.  It’s actually a pretty good series of articles and, while he doesn’t say much about bacon, he does suggest that there’s nothing wrong with eating beef.  So I have that much.

Anyway, it’s Friday and you might as well read what else he has to say.
Enjoy your weekend!

This post originally appeared at Use Your Words.

5/2/2014

A Grim Game

Filed under: Art,Deep Thoughts,Fun,Life, the Universe, and Everything — Posted by the Network Geek during the Hour of the Hare which is terribly early in the morning or 6:30 am for you boring, normal people.
The moon is Waxing Crescent

I’ve had a rather grim and brutal week at work, so I’m going to share a rather grim and brutal, but oddly engaging game with you all today.

The game, called Drowning In Problems, is just a little too true to life to be “fun” exactly.  But, it is oddly compelling.  And, it only takes about ten or fifteen minutes to play a round, so it’s not too, too depressing.  It is, however, simple, text-based and created by Minecraft creator Markus…
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1/18/2013

Vitamins from Food

Filed under: By Bread Alone,Fun Work,Life Goals — Posted by the Network Geek during the Hour of the Tiger which is terribly early in the morning or 5:52 am for you boring, normal people.
The moon is a First Quarter Moon

A healthy mind is a creative mind!

And, let’s face it, a healthy mind is supported by a healthy body.  Exercise is one aspect of that, but at a more fundamental level, properly fueling our bodies and minds is, I think, the most important first step.  Last week, I linked to a site to help you put your diet on autopilot.  This week, I’m suggesting that you maximize your vitamin intake.  Not through taking supplements, though that’s not a bad idea…
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1/11/2013

Put Your Diet on Autopilot

Filed under: Fun,Life Goals,Life, the Universe, and Everything,Red Herrings — Posted by the Network Geek during the Hour of the Tiger which is terribly early in the morning or 5:07 am for you boring, normal people.
The moon is a New Moon

So, we’re eleven days into the New Year.  How are  your resolutions holding up?

If you’re like most people, you’ve made a personal commitment to eat better and lose weight in the coming year.  But, like most people, that little resolution won’t last through the end of the first quarter.  Well, the good news is that this is easier than committing to adding exercise to your daily routine!  No, the answer isn’t to go out and buy Tim Ferriss’ books, the 4-Hour…
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9/5/2011

In Search of Schrödinger’s Tumor

Filed under: Advice from your Uncle Jim,Deep Thoughts,Life, the Universe, and Everything,News and Current Events,Personal — Posted by the Network Geek during the Hour of the Hare which is in the early morning or 7:52 am for you boring, normal people.
The moon is a First Quarter Moon

I may, or may not, have cancer.

Now, before all my regular readers and, due to my automated update configurations, my Twitter and Facebook friends who might read this, get too excited, nothing has changed in my recent medical status.  However, Wednesday, I go in for a scan.  A regular scan, nothing special, nothing new.  My scheduled, nine-month scan, per the standard protocol.  Or so I have been lead to believe.

The scan, however routine it may be, will not decide if I have cancer, however.
That, I’m afraid, already is.  Or is not.  Either my body has betrayed me again and a cancerous growth has lodged itself in my chest or it hasn’t and I’m as healthy as I feel.  Personally, I’m inclined to think that I’m cancer free, still, and this whole exercise will be a test of the quality of my health insurance.  But, also, as it turns out, it’s a test of my patience and courage.

You have to understand, I’m not afraid of cancer.  Or of death, either, really.  It’s chemotherapy that terrifies me.
Cancer, as such, is just a way of describing cells that have gotten a bit carried away with themselves and aren’t too particular about playing by the standard set of rules.  And death…  Well, death is the one thing we all have in common.  None of us make it out of this place alive.  Not a one.  Death, in its way, is the final answer.  The ultimate solution to every problem I’ve ever had or can ever conceive of having.  So, no, though I don’t know what waits on the other side of that particular experience, death doesn’t frighten me so much.
Chemotherapy, on the other hand, I do know.  It is, I think, the embodiment of suffering.  At least, for me.

I know everyone’s experience with chemotherapy is different, so, let me take a moment and tell you why it is that I fear it.  For me, chemo was about losing all my hair, all my color, close to sixty pounds, and virtually all my energy.  And, frankly, in a very, very short amount of time.
My hair went first.  I remember it coming out in clumps in the shower.  Just like in the movies.  I started to cry when it happened.  Great racking sobs, with tears running down my face, mixing with the soapy water.  No one can see you crying in the shower.  I recommend it, if you have any crying to do in the future and you’d rather people not know.  It’s one of the many useful things I’ve learned from one of my ex’s.  I took my beard trimmer and cranked it down to the shortest setting, then sheared the rest away myself.  My own way of taking a bit of control back, I suppose.  But, I remember that day, more than four years ago, as if it were yesterday.  A few days later, I shaved for the last time in what would turn out to be more than six months.
My eyebrows and ear hair and nose hair weren’t far behind.  You have no idea how important nose hair is until you don’t have any.  Trust me.  My nose ran for weeks and weeks and weeks.  Nonstop.  All those annoying, little hairs filter the nasty gunk out of the air and grip it with that snotty mucous up in there and keep it from getting into your lungs, as it turns out.  Without it, well, your nose just runs and runs and runs like a little kid with a cold on a Winter playground.

The weight and the color took longer.  By the time I was an unhealthy, pallid gray, my goatee had become so thin that I shaved it off.  And, I was a larval, grub-like thing, pale and weak, before the weight started to melt off me.
Frankly, I wouldn’t have minded the weight loss, but it took muscle as much as it took the fat.  And, of course, it involved severe nausea and, yes, actual vomiting.  Not to mention all the other symptoms, like how everything smelled different; how all my favorite food smelled, well, wrong somehow.  And the weird bloating I would get in my hands and arms that led the doctors to proscribe diuretics and force the poor nurses to record how much I peed, by volume.  I was measured and weighed regularly.  Multiple times per day, actually.  Oh, and the drugs!  Pills by the score, a fist-full at a time.  Self-administered injections three times a day, at one point.  All while fighting nausea and trying to find a square inch of flesh that I could still pinch up enough to get a needle into without going all the way through.

Death would have been easier.

But, as a wise, Zen-Catholic almost-monk reminded me recently, without fear, there can be no bravery.
He also reminded me that the test will only show what is, or is not, already there.  It will only tell me if I have just another problem to deal with, or another opportunity to exercise my courage, or, simply, a bill to pay and just another doctor’s appointment to go to and questions to ask and answer.
And, either way, all I can do is live in the present moment.  What’s happened is done already.  What happens in the future is yet to be determined and may not have anything to do with what has come before.  And, regardless of the results of this scan on Wednesday, which I’ll get on the following Monday, I can only live as best I can, as best I know how.  There will, ultimately, be other scans, other tests, potentially one every year until the day I do, finally, make the last great leap into the dark.  In between those scans, however many there may be, I slowly, gradually, have chosen to live healthier.  The past couple years, I’ve been juicing.  Fresh, home-made, organic vegetable juice.  And, this year, fruit smoothies.  Both, or either, instead of sandwiches for lunch, along with yogurt, which has lately been organic as well, and, newest of all, Greek for the higher protein.
I exercise more regularly than ever.  I’d like to be less heavy than I am, or at least less fat.  Pound for pound, more muscular would be just fine at my weight.  Less stiff and less creaky in the joints would be okay, too.  Some mornings when I get up, I sound very much like a bowl of Rice Krispies my joints snap, crackle and pop so much.  Several people have suggested that I add yoga to my exercise regimen, that it would help with flexibility and ease my stiff joints.  And, when I hear a thing three times, from three very different people, I have to at least investigate that or risk the Universe taking offense at my willfully ignoring the suggestion.  So, this conservative, meat-and-potatoes, tough-minded, mostly pragmatic Mid-Westerner has found himself a bit adrift in Texas, more liberal and open-minded toward alternative health practices, eating mostly fruits and vegetables and “crunchy granola”, and, yes, finally, investigating yoga, of all things.  At least I hear the classes are mostly women, so, who knows, maybe I’ll meet a nice, healthy girl who won’t laugh too loudly at my foolishness.

So, regardless of how terrified I may be of having to endure chemotherapy again, or how distasteful I find the radioactive enema I will pay an enormous deductible on, I will face the day, the scan, with as much courage and dignity as I can still manage.  I will do my best to be thankful for the friends and family who support me in my weakness and discomfort, and, yes, for the medical staff who will run me through their gauntlet.  I will try to be patient while waiting for the results of what is already there, or not, like Schrödinger’s cat, who’s state cannot be known until it is observed.
And, when all is said and done, I will try not to let the fear cripple me, but, rather, I will do my best to live more fully.  Certainly, more fully than I have been, more courageously, I hope.  I will still know fear, I am sure, but, as I was reminded, there can be no courage without the fear first.

Of course, until that all happens, I will be more than happy to accept your prayers, good thoughts, and any introductions to nice, pretty, healthy ladies who aren’t more than ten years younger than I.
But, let’s start with those prayers, okay?
Thanks.


Advice from your Uncle Jim:
"It is not the going out of port, but the coming in that determines the success of a voyage."
   --Henry Ward Beecher

3/16/2009

Does exercise really make you healthier?

Filed under: Advice from your Uncle Jim,Criticism, Marginalia, and Notes,Life Goals,News and Current Events,Red Herrings — Posted by the Network Geek during the Hour of the Tiger which is terribly early in the morning or 5:06 am for you boring, normal people.
The moon is Waning Gibbous

Funny thing. Yes, as it turns out, it does.

And, now it’s been mostly proved by science.

That is all.


Advice from your Uncle Jim:
"A merry heart doeth good like a medicine."
   --Proverbs 27:22 (KJV)

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