Paul Dziewit

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Getting started with Docker and Kubernetes on Windows 10

Getting started with Docker and Kubernetes on Windows can be daunting when you don’t know where to begin.<p>And it doesn’t help that installing the …

DevOps

How Many Miles Should I Run to Lose Weight?

Running is a great way to lose weight, but it is often difficult to know how far or fast you need to run to reach your weight loss goal. Moreover, …

Fitness

Another Linux distro poisoned with malware

Another day, another Linux distro with malware troubles.<p>Last time it was <b>Gentoo</b>, a hard-core, source-based Linux distribution that is popular with …

How to build a Raspberry Pi wireless access point

You'll need this<p>Why should your wireless router have all the fun? Gaining access to your network— and through it, the internet—is something you can …

Wi-Fi hacking: Learn the tricks of the bad guys

Effectively safeguard against threats to wireless systems.<p>Get another comprehensive look at security threats that may endanger wireless networks, and learn how to address them. Whether seeking to fortify home or corporate networks, you’ll learn key techniques to help you address the security …

Wi-Fi

How To: Hack 200 Online User Accounts in Less Than 2 Hours (From Sites Like Twitter, Reddit & Microsoft)

Leaked databases get passed around the internet and no one seems to notice. We've become desensitized to the data breaches that occur on a daily …

Databases

Monitor the performance of any command line program with this single command

I have been executing a lot of bash scripts and one-off processes on the linux command line recently, and was curious about how to monitor the CPU …

Linux Mint 19 Tara Operating System Released

This week the Linux Mint 19 Tara Cinnamon operating system has been released providing long-term support until 2023 allowing users the satisfaction …

How To: The Beginner's Guide to Defending Against Wi-Fi Hacking

Hacking Wi-Fi is a lot easier than most people think, but the ways of doing so are clustered around a few common techniques most hackers use. With a …

11 Cryptographic Methods That Marked History: From the Caesar Cipher to Enigma Code and Beyond

Ciphers, codes and other encryption methods have been used throughout history by most civilization in some form or other to prevent non-authorized …

Locking Down Linux: Using Ubuntu as Your Primary OS, Part 2 (Network Attack Defense)

After installing Ubuntu as your primary OS, you should have protected against USB Rubber Ducky payloads, defended against hard drive forensics, and …

Linux

Locking Down Linux: Using Ubuntu as Your Primary OS, Part 1 (Physical Attack Defense)

Windows 10 and macOS have poor reputations when it comes to customer privacy and user policies. In addition, our steady flow of hacking Windows 10 …

Linux

How to Lose 50 Pounds in Three Months

Losing 50 pounds in three months is an ambitious goal for sure — but one that could completely change your life and appearance, not to mention …

7 tips for using an air fryer

Like any red-blooded human, I love french fries. I do not, however, love belly fat and dangerously high cholesterol, so I indulge infrequently.<p>That may change thanks to the recent arrival of an air fryer, a kitchen appliance I'd never even heard of until last summer, but now seems to be everywhere. …

Buh-Bye, Extra Pounds — This Is the Ultimate Workout For Weight Loss

To get the best results, you need to use the best exercises. We've got your top eight weight-loss moves, which you can add to your current workouts or put together for a full-fledged workout. Each exercise is a compound and dynamic movement so you have no doubt you're going to maximize the amount …

These Bottles Of Booze Will Make Your Holiday Shopping Very Bearable

Cyber Monday is upon us. Let us all give thanks for discount electronics and beer bottle brushes. Really, Amazon, 52 percent off bottle cleaning supplies? Well, Merry Freaking Christmas. But, though we have survived Black Friday <i>and</i> Small Business Saturday (and will assuredly make it through today), …

7 Stretches To Undo the Damage of Sitting All Day

You muscles will thank you.<p>Hey, are you sitting down? Considering the average person spends about 10 hours each day seated chances are pretty good …

Why the ketogenic diet may help fight diabetes, cancer

A diet extremely high in fat may not seem like the best way to lose fat. But there’s a growing body of research showing that the high-fat, low-carbohydrate ketogenic diet is not only good for weight loss, but also may help in preventing disease.<p>The ketogenic diet, or keto, relies on using your fat …

Nutrition

The Overlooked Yoga Poses That 4 Experts Swear By

Odds are you’ve seen some crazy, gravity-defying yoga moves on Instagram. These days arm balances, backbends, and inversions tend to steal the social …

Suspended – Medium

7 ways to follow a low-carb diet the right way

Feeling "hangry," the combination of hungry and angry, is what I hear a lot from patients who believe all carbs are evil, and that if you want to control your blood sugar or lose weight, they all have to go.<p>Strong studies point to carbohydrate restriction as a main treatment for type 2 diabetes, …

I went on the Silicon Valley diet craze that encourages butter and bacon for 2 months — and it vastly improved my life

A diet that goes against conventional wisdom on healthy eating is gaining momentum among Silicon Valley tech workers. And it involves eating a lot of fat.<p>The ketogenic, or "keto," diet — which first became popular in the 1920s as a treatment for epilepsy and diabetes — limits carbohydrates to no …

Silicon Valley

The Ultimate 90-Day Bodyweight Training Plan

<b>When I was a young man, I struggled with my self-image.</b> My brother was a “hulk” and played varsity college basketball all four years.<p>I, on the other …

12 Summer Slaws to Bring to Any Potluck Cookout

Slaw is the unsung hero of the cookout world. With all of the pasta salads, dips, and deviled eggs gracing the buffet line, you may have thought that it would be easy to bypass a bowl of raw cabbage and mayonnaise. Thankfully, coleslaw has come a long way since the questionable dish of your …

8 Stretches That Will Help You Touch Your Toes

Flexibility is one of those things that many people talk about dreamily. Like, being flexible would be nice, but sigh, it’s just a pipe dream. Except …

Yoga

25 of the Best 20-Minute Workout Videos — All in 1 Place!

You don't have to spend hours exercising if you want to lose weight or get stronger. Fitness instructor John Kersbergen says three to four 45-minute workouts a week is enough. If 45 minutes is more than you can devote at one time, break up your workouts, because it all adds up! Here are the best …

Why the celeb-beloved ketogenic diet is having a moment

You know something billed as a high-fat diet is bound to create some buzz—even if it doesn’t exactly mean eating Ho-Hos for breakfast. But as more …

Six Stretches to Help Your Stiff Back Feel and Move Better

The reasons for feeling discomfort along your back are pretty complex, but too much sitting or staying in one position for too long can be among the …

How to Squeeze in a Muscle-Building Workout Right Before a Big Date

Keep this handy for Valentine's Day.<p>The most important style item for a date is your body. (And, possibly, your watch.) A strong, confident, and muscular frame can make you look good in just a T-shirt and jeans, or even dressed like Bill Belichick. And since everyone blows through a lot of cash …