Keeping it Simple, Template Routine

1. Push Ups 3-4 sets of maximum repetitions (resting 1-2 minutes between sets) vary width between arms


2. Pull Ups 3 sets of maximum repetitions (resting 2-3 minutes between sets) focusing on pulling as quickly as possible


3. Forward Squats 4-5 sets of maximum repetitions (resting 1-2 minutes between sets) focus on moving both ends of the femur simultaneously


4. Ankle Raises 3-4 sets of maximum repetitions (resting 2-3 minutes between sets) focus on constantly keeping your heels raised off the ground


5. Twisting Crunches 3-4 sets of maximum repetitions (resting 2-3 minutes between sets) focus on using core muscles


6. Plank 2 sets of holding for 1-2 minutes (resting 2-3 minutes between sets) if you have any back problems, avoid this exercise


7. Leg Raises 3 sets of maximum repetitions (resting 2-3 minutes between sets) focus on using lower abdominals

Serialize and Deserialize object to DB / XElement

    //To serialize into XElement:

        XmlSerializer x = new XmlSerializer(typeof(ComplexType));
        XDocument doc = new XDocument();
        ComplexType ct = _getComplexType();
        using (XmlWriter xw = doc.CreateWriter())
        {
            ComplexType ct = _getComplexType();
            x.Serialize(xw, complexType);
            xw.Close();
        }
        XElement el = doc.Root;

    //To deserialize into ComplexType:

        using (XmlReader xr = el.CreateReader())
        {
            ComplexType deserializedComplexType =
                x.Deserialize(xr) as ComplexType;
            xr.Close();
        }

Exposing unreferenced data types via WCF service

For example, need to expose an enumeration that is not used by any of the WCF service operations to the client (via WSDL).

While ServiceKnownType attribute on the service class/interface/method exposed the type in the XSD schema of the WSDL, the default client proxy generation does not generate code for it.

Eventually ended up with a dummy solution of having a dummy method:


public class ExposedDataTypes
{
public CustomType1 type1 { get; set; }
public CustomType2 type2 { get; set; }
}


ExposedDataTypes IService.Ignore()
{
return null;
}


Not the best solution, but couldn't gracefully work around it. Easy and works nicely though.

WCF Service over HTTPS / SSL with basicHttpBinding

1. In IIS, set "Require secure channel (SSL)" option for the site / virtual directory.


2. In web.config, set <bindings><basicHttpBinding><binding...><security mode="Transport">.


3. In web.config, set <system.serviceModel><behaviors><serviceBehaviors><behavior...><serviceMetadata httpsGetEnabled="true"/>

.NET System.Diagnostics.Stopwatch may be wrong

The .NET System.Diagnostics.Stopwatch timer is a software based timer and it will not count while device is in sleep mode as CPU is not running. Only less accurate real time clock will keep running.

Found this when timing a long web service call. Suppose this is the case for operations not using full CPU ticks.

Example code:

Console.WriteLine("start...");
var sw = System.Diagnostics.Stopwatch.StartNew();
System.Threading.Thread.Sleep(5000);
sw.Stop();
Console.WriteLine(string.Format("Elaped: {0} ({1} ms)", sw.Elapsed, sw.ElapsedMilliseconds));


May results in something like:

start...
Elaped: 00:00:02.3029859 (2302 ms)


Neuro Web Design by Susan Weinschenk

What makes them click?

Book notes

Presumably Unsafe Plastics

Number 3 Plastics: V (Vinyl) or PVC

May release toxic breakdown products (including pthalates) into food and drinks. The risk is highest when containers start wearing out, are put through the dishwasher or when they are heated (including microwaved).

Number 6 Plastics: PS (polystyrene)

Can release potentially toxic breakdown products including styrene, particularly when heated! Watch for takeaway hot drinks. (See comments for more information).

Number 7 Plastics: Miscellaneous

Studies have shown polycarbonate can leach bisphenol A, a potential hormone disruptor, into liquids.