Achieving weight loss and fitness goals with technology

I love crafting business solutions and making software integrate seamlessly for our Interlock IT customers, but it's even better when those solutions can be leveraged to help with personal goals like weight loss and fitness.

Hopefully this post can help you achieve your weight loss and fitness goals by using technology to integrate daily activity level, exercise, and calorie tracking. Did you know that you can even sync your Polar Training Results and Training Targets into your G Suite for Business Google Calendar? This is a great example of IOT (Internet of Things) where multiple devices and software can work together elegantly.

Background and issue

I've been running consistently for 3 years, despite experiencing every pain imaginable as I adapt my lifelong computer nerd body to running.

One of my issues was being very hungry after a Sunday long run and knowing that I needed to eat some extra calories to refuel. What I didn't want to do is overeat and negatively impact my weight loss for the week. A fitness tracker live integrated to MyFitnessPal is a perfect solution to know how much to refuel and still achieve your weight loss goals.

Beginner tips

I recommend that beginners start with a couch to 5K program like C25K. I started with Runtastic and a Wahoo heart rate monitor in May 2015 which has similar beginner walk/run training programs. In fact, I've learned that easy slow running and keeping my heart rate below 130 for the majority of my training is a key to avoiding overuse injuries, consistently enjoying running, and race success. The hard push to 5K I used to do in University was inefficient and uncomfortable, and took the joy out of the sport.

My 2018 Goals

• Lose 10 to 15 pounds of weight by April 30th
• Beat my half marathon personal record (PR) of 1:38:14
• Complete my first full marathon

I completed my first half marathon and set my PR in May 2017. This November 2017--despite sticking religiously to the Polar half marathon training program--I failed to set a new half marathon PR partly because I gained some weight. Losing ten pounds saves a whole minute on a 5K and almost nine minutes on a full marathon. You can see all my PR's and running stats on Strava

My Technology Solution for fitness and calorie tracking

Polar M430

• Polar M430 for activity tracking (wrist based) all day heart rate monitoring.
• Polar Flow on smartphone and any web browser for charts, running index, and weight tracking.
• MyFitnessPal on smartphone and web for calorie tracking and weight tracking.
• Optional: Polar H10 chest strap heart rate sensor with Polar Beat for tracking competitive soccer where I can't wear a watch. It also provides more accurate heart rate tracking with the M430 versus its wrist monitoring.
• Optional: Strava on smartphone and web for Strava Live Segments and sharing your achievements with running or cycling friends.
• Optional: Polar Balance scale for automated logging of your weight.

MyFitnessPal

Setup and Configuration

The screenshots and setup below are specific to integrating Polar devices with MyFitnessPal but do some homework and you'll see that Garmin watches, Fitbits, Apple Watches and more can integrate your daily activity and training to MyFitnessPal too.

Connect Polar Flow App to MyFitnessPal

• On your smartphone open the Polar Flow App, Settings, and toggle on Connect MyFitnessPal. Follow the prompts to login and Authorize Polar to read and write to MyFitnessPal.

• Note that you can integrate your Polar Training Results and Polar Training Targets to your G Suite for Business or personal Google Calendar with the two toggles in the Polar App Settings (this setting is only available in the Polar Flow smartphone App).
• Alternatively, you can configure the MyFitnessPal integration via your web browser. Open https://flow.polar.com/settings, click the Connect button for MyFitnessPal and follow the prompts.

• Next, inside MyFitnessPal on the web turn on Polar Flow Step tracking via the menu bar Apps, Steps. This means both exercise tracked and your steps for the day will be included in the "Exercise" Calories of MyFitnessPal:

Usage

Once Polar Flow is integrated to MyFitnessPal you should see "Exercise" automatically updated in the MyFitnessPal App and on the web from Polar Flow:

The data in the screenshot above shows my daily target of 1500 calories not including exercise; my food logged so far today after my lunch and afternoon snack of 1146; and my calories burned from exercise and steps of 520; leaving 874 calories to eat for my dinner and evening snack. The 1500 calorie target may see too low but remember that this is before exercise and steps (plus, I'm a small guy).

The exercise calories of 520 consists of my run, stretching, and Polar's estimate of my steps for the day:

Tip: Be careful not to eat the example 195 calorie "Polar Flow Calorie Adjustment" on workout days. It assumes that you'll achieve your Polar tracked daily goal of 100% or about 10,000 steps in addition to your workout so it can be overstated on your workout days. Throughout the day you'll see it change based on actual steps whenever your Polar watch syncs to the Polar Flow App. If you review the prior day "Adjustment" calories for the first while you'll get a better feel for how your activity impacts the adjustment. The next day (after a morning sync from your watch) is it adjusted to actuals and the calorie adjustment can even go negative (if you enable this setting in MyFitnessPal) to account for a low level of activity outside of your workout recorded.

Your Progress/weight is also updated automatically from Polar Flow to MyFitnessPal by either using the Polar Scale or by manually updating your weight in Polar Flow on the web in Settings: https://flow.polar.com/settings. You could enter your weight in MyFitnessPal directly but updating it in Polar Flow helps keep its calorie burn calculations more accurate and updates MyFitnessPal anyway.

Conclusions

Just like we can integrate cloud software for our business customers you can integrate your consumer devices into your Google Calendar, MyFitnessPal, Strava, and more to take advantage of each product's unique strengths. With cloud based solutions of today, integration is easy and reliable. Long gone are the days of running complicated unreliable synchronization software on your desktop computer just to get emails on your Blackberry or Palm device, yet many small businesses still suffer through similar headaches with their business software and email systems.

Contact us today at Interlockit.com and let us remove your IT headaches and software integration challenges!

Google's backup solution versus Crashplan from Code42 - clarified!

In a recent article by Code42 titled 'Google Drive is a Bad Backup', they attempt to explain how Drive fails as an adequate backup solution. Occasionally, we do encounter users who ask if Google Drive is a reliable solution to store all their invaluable data, and if it's necessary to consider a third party backup utility. This post aims introduces an answer and also clarify the misstatements from the Code42 article.

One thing we can all agree on; Google is constantly updating and adding improved features to it's applications. Google Drive is no different and is being upgraded into a robust backup tool. Instead of having files reside inside the Drive folder, Drive can now monitor and backup files inside of any folder you point it to. This can include your desktop, your entire documents folder, and even other more specific locations. The new feature is out in the form of a new app called Backup and Sync.

Code42 claims, "Google Drive puts the burden on your users. Files don’t just appear in Google Drive. Your users have to manually select and upload each file for sharing or saving. When used as backup, this puts a huge burden on your users. You’re asking them to stop what they’re doing, several times each day, to manually back up every new file they’ve created". This simply isn't true, Drive has auto sync capabilities that lets users choose the folders they want to sync so they don't have to select each file and upload manually. Check out this support document from Google that explains how.

Code42 goes on to claim, "Google Drive doesn’t cover all your data. Users want to back up all their files. But they only want to share some of them. In fact, some of users’ most valuable files are those they hold most closely—and are reluctant to share. Anything they choose not to manually share is not backed up and can’t be recovered in a data loss incident". Again, not true. By default nothing is shared and remains private. Users aren't required to 'share' a file in order to back it up or sync it with Drive. Files that are not intended for sharing can easily be synced and backed up into Drive. See 'change your back up and sync settings' on this support page.

Another false statement by Code42; "Google Drive makes user error everyone’s problem. Google Drive is focused on moving work forward—not going back. If a user accidentally deletes a file and doesn’t realize it in time, it’s lost forever. Worse, that deleted file is now gone from everyone’s Google Drive". Google Drive, although focused on moving work forward, also offers the chance to recover deleted files. You can do this via your trash bin. If the file still isn't visible, you can contact a Google Drive specialist from your support page (in the admin console) to assist you. Learn more about file recovery. In addition, Team Drives were introduced to allow teams to effectively collaborate on files without losing access in case the 'initial owner' of the file leaves the team. Unlike files in My Drive, files in Team Drive belong to the team instead of an individual. Even if members leave, the files stay exactly where they are so the team can continue to share information and get work done.

Google understands that users already keep their most important files and photos in different places, such as a desktop, phone, USB drive, SD card etc. It's a challenge to keep all these scattered files secure, backed up, and organized, which is why Backup and Sync was created. It’s essentially the latest version of Google Drive for Mac and PC and is an easier, speedier, and much more reliable way to protect files and photos safely in Google Drive and Google Photos. This means files are no longer trapped on your computer and other devices. Simply choose the folders you want to back up, and the app will take care of the rest!

This is a huge improvement from the previous iteration of Drive for Mac and PC but it's not perfect for businesses, which is why it's primarily intended for consumer users, for now at least. It's also important to keep in mind that Backup and Sync is not a replacement for a restore tool. If your computer crashes, you will not be able to use Backup and Sync to restore your operating system. Google recommends G Suite users to continue using Drive for Mac and PC until the new enterprise-focused solution, Drive File Stream (currently only available in Early Adopter Program), is made generally available to all G Suite domains later this year. Drive File Stream will allow users to access huge corporate data sets without taking up the equivalent space on their hard drives.

Ultimately, Backup and Sync takes the chore out of the traditional drag and drops or organizing files and folders to get them synced to the cloud. Check out Google's support page to learn more about the new app and possible uses you may have for it. Give us a shout if you'd like to learn more about G Suite and upcoming features.

Become a power G Suite administrator with this handy checklist!

G Suite applications create a world of possibilities for businesses of all sizes. They present an intuitive way of working that goes beyond simple business email systems. From real-time document collaboration to engaged video conferencing, the vast range of tools make it incredibly easy to boost user productivity and data security. With such great usability and functionality, it's imperative to understand the utility of the console that administers these powerful applications; The G Suite Admin console.

The G Suite Admin console is designed to provide administrators an easy way to add users, manage devices, configure security, and tweak several other settings. Centralized administration allows users to work efficiently and the ability to focus on more important tasks. The G Suite Admin console also provides access to advanced insights and usage reports. If configured and used correctly the console can be a powerful way for administrators to optimize G Suite for their users. With a broad array of functions (which can seem intimidating at first), we hope this short list will give you a better sense of administrating G Suite.

• Add users and manage Google cloud services
• If you're a growing company, you'll probably be hiring new staff. You can add new users via the admin console individually or several at once. Once new users have been added, they can begin communicating and collaborating with fellow users immediately.

• Add layers of security and privacy 
• G Suite provides excellent security features to protect your invaluable data. It's important to utilize features like enabling 2-step verification across your domain. 2-step verification blocks the majority of hacking methods to better protect your organizations data. If you haven't yet enabled 2-step verification, it's only a matter of time before one of your users has their account compromised. This can lead to an embarrassing email broadcast to your customer base!
• The console also provides access to user behaviour reports designed to help identify users that are disregarding security procedures. The reports show risky user actions, such as the installation of external apps that may threaten the integrity of the user's account.

• Control users' access to services and features
• Administrators can activate/deactivate or even tailor how certain services work for specific users or everyone. This means users can only see the services they have been granted permission for when signed in. For instance, you can activate Google Hangouts for your support team while exclusively allowing the marketing department to share public Google Sites. (Note: by default, G Suite applications are turned ON for all users and there is no action required to make the services available to users.)

• Use Google training and deployment resources
• To ensure a smooth rollout, be sure to use Google's learning resources that contain guidelines for in-app training. We often find frustrated users abandon the system simply due to lack of education and understanding. Adopt best practices and learn hidden, yet useful features, by utilizing the videos, tips, and guides in the G Suite learning center. The deployment site features templates for building an in-house learning center and planning a successful rollout.
• You can also set Chrome extensions for G Suite training that facilitate self-paced interactive lessons for your users. For full featured and thorough training on G Suite, we recommend getting in touch with us (Interlockit.com).

• Grant admin privileges to other IT staff members
• Share the power! But we recommend doing so very carefully and only with trusted users that are responsible for managing users, devices, and configuring other management settings. Remember, granting admin permission to a user means you are giving them access to the admin console!

• Google's mobile device management for iOS, Android, and Chrome devices
• Users by default have access to their G Suite accounts from their mobile devices. This creates the need to manage and enforce security policies to protect the user data. G Suite's mobile device management tools provide a way for admins to remotely wipe data from lost or stolen devices. Admins also have visibility on mobile audit logs that help determine usage.

• Add domains as aliases or separate entities for free
• Unfortunately many admins don't know that the admin console allows organizations to add many domains at no extra cost. Users can be linked to identities at one or multiple domains without compromising their ability to share services. Admins can also add domains separately or as a domain alias.

Still need assistance with the admin console? No problem! InterlockIT.com offers training, not only on G Suite applications such as Gmail, Drive, and Calendar, but also on the feature rich admin console for administrators like you! We're here to help you with a range of things, from deployment and migrations to training and day to day management. Get in touch with us today to learn more about administrating G Suite for your organization!