To keep doing what you love, you need to maintain your own systems, not just the ones you write code for. Regular exercise and proper nutrition help you learn, remember, concentrate, and be creative--skills critical to doing your job well. Learn how to change your work habits, master exercises that make working at a computer more comfortable, and develop a plan to keep fit, healthy, and sharp for years to come. Small changes to your habits can improve your health--without getting in the way of your work. The Healthy Programmer gives you a daily plan of action that's incremental and iterative just like the software development processes you're used to. Every tip, trick, and best practice is backed up by the advice of doctors, scientists, therapists, nutritionists, and numerous fitness experts. We'll review the latest scientific research to understand how being healthy is good for your body and mind. You'll start by adding a small amount of simple activity to your day--no trips to the gym needed. You'll learn how to mitigate back pain, carpal tunnel syndrome, headaches, and many other common sources of pain. You'll also learn how to refactor your diet to properly fuel your body without gaining weight or feeling hungry. Then, you'll turn the exercises and activities into a pragmatic workout methodology that doesn't interfere with the demands of your job and may actually improve your cognitive skills. You'll also learn the secrets of prominent figures in the software community who turned their health around by making diet and exercise changes. Throughout, you'll track your progress with a "companion iPhone app":https://itunes.apple.com/us/app/the-healthy-programmer/id576258650. Finally, you'll learn how to make your healthy lifestyle pragmatic, attainable, and fun. If you're going to live well, you should enjoy it. Disclaimer This book is intended only as an informative guide for those wishing to know more about health issues. In no way is this book intended to replace, countermand, or conflict with the advice given to you by your own healthcare provider including Physician, Nurse Practitioner, Physician Assistant, Registered Dietician, and other licensed professionals. Keep in mind that results vary from person to person. This book is not intended as a substitute for medical or nutritional advice from a healthcare provider or dietician. Some people have a medical history and/or condition and/or nutritional requirements that warrant individualized recommendations and, in some cases, medications and healthcare surveillance. Do not start, stop, or change medication and dietary recommendations without professional medical and/or Registered Dietician advice. A healthcare provider should be consulted if you are on medication or if there are any symptoms that may require diagnosis or medical attention. Do not change your diet if you are ill, or on medication except under the supervision of a healthcare provider. Neither this, nor any other book or discussion forum is intended to take the place of personalized medical care of treatment provided by your healthcare provider. This book was current as of January, 2013 and as new information becomes available through research, experience, or changes to product contents, some of the data in this book may become invalid. You should seek the most up to date information on your medical care and treatment from your health care professional. The ultimate decision concerning care should be made between you and your healthcare provider. Information in this book is general and is offered with no guarantees on the part of the author, editor or The Pragmatic Programmers, LLC. The author, editors and publisher disclaim all liability in connection with the use of this book.

You've heard about pair programming's benefits: fewer bugs, improved skills, and faster delivery. But what happens when you want to pair with someone in another city, country, or even hemisphere? With the right tools, you won't have to relocate to refactor. In this book, you'll learn techniques used by the most productive remote programmers in the industry to pair with anyone on the globe on any kind of project. You'll use collaborative editors, screen sharing, secure networking, and virtualization to create a remote pairing environment that feels as if your partner is sitting right next to you. Two heads are better than one, but only if they're working on the same problem. When pairing remotely, this requires a specialized environment that you'll learn how to create. We'll use the same open-source tools as the pros to improve collaboration and increase productivity. You'll learn techniques, patterns, and best practices you can apply to projects of all kinds. These tools are so effective that many co-located programmers use them despite sitting side-by-side--you don't have to work outside of an office for this book to improve your programming techniques. We'll start by creating a secure collaborative editing environment capable of handling the low-bandwidth networks at some coffee shops. Then we'll share your screen using free open source tools and protocols. We'll deploy all of this to a server in the cloud so you can access your development environment from anywhere. Then we'll use one of the most advanced integrated development environments to collaborate, sketch on a virtual whiteboard, and resolve conflicts. Finally, we'll talk with programmers at Pivotal Labs, Big Nerd Ranch, and other top-notch distributed development firms to learn how they handle the challenges of remote pairing on a daily basis. With their help and advice, you can be productive from any location on the planet. What You Need: Many of the examples in this book require an internet connection. You'll only need one computer for most of the exercises, and you can run them by yourself. But having a second computer and even a second person may improve the experience.