Wards Backyard Latest blog posts uuid:bb3fd50c-6451-4868-b0be-1eb4d5c618d3;id=7 2024-03-28T11:41:28Z http://wardsbackyard.net/post/a-healthier-me A healthier me 2015-01-17T04:00:00Z 2015-01-21T05:30:57Z <p>With everything that was happening over the last couple of years, one of the other things I realized was that I was getting horrible unfit and overweight. Now I've never been the athletic type (major knee surgery and asthma will see to that), but I always considered that I was healthy and could hold my own. What I came to realize though was that that was me 5 years ago, not the 130kg person starring out the mirror at me. So I decided to do something about it.</p><p>So I did two (fairly) simple things. I started watching what I ate. Both calorie counting (with the assistance of an app) as well as trying to choose healthier options. Now I didn't obsess of every last little bite and gram, or cut out all the nice things. But I did try to keep to my daily target, and I did try to be rigorous with keeping my food diary. Nor did I try to loose a massive amount of weight quickly. I set myself a -0.5 kg per week target.</p><p>Secondly I got active. As someone who works in a predominantly desk bound job (as so many of us do), my day was never particularly active. Initially just by walking more. Parking further away from the train station and walking to and from. Taking the time to go out at lunchtime and do a lap around the block. As is often suggested in the press, I was aiming for 10,000 steps per day. That was it. Nothing more.</p><p><font style="background-color:#ffff00"></font>According to my Fitbit I walked:</p><div align="center"><table cellspacing="0" cellpadding="2" width="400" align="center" border="1"><tbody><tr><td valign="top" width="100">Year</td><td valign="top" width="100">Steps</td><td valign="top" width="100">Distance</td><td valign="top" width="100">Average</td></tr><tr><td valign="top" width="100">2013</td><td valign="top" width="100">1 957 033</td><td valign="top" width="100">1 578kms</td><td valign="top" width="100">5 361</td></tr><tr><td valign="top" width="100">2014</td><td valign="top" width="100">2 970 264</td><td valign="top" width="100">2 410kms</td><td valign="top" width="100">8 137</td></tr></tbody></table></div><p>So neither year I have quite made my 10000 steps/day average, but it still gives me something to aim for.</p><p>Once I started loosing some weight, and things like walking up stairs became easier, I decided to take the next step and started running. Now as I said before, I've never been much of an athletic type, and therefore running was never high on my list. However I found it was the lowest common denominator activity for me. That is, all I need is a pair of shorts and running shoes, and some space outdoors. With very little setup time you can be off and running (pun intended) which made it something I could do on my lunch break at work. Which also meant I didn't have to take extra time away from my family.</p><p>Initially my target was just to be able to run 5kms without stopping at any pace. To help me get to this target I used the Couch to 5K training plan. For those not familiar with the program, it is (as the name implies) designed to help get you off the couch and moving. It has a series of workouts (3 per week for 9 weeks) designed to slowly build you up from jogging for 60 seconds with a 90 second walk break, through to being able to run 5kms non-stop.</p><p>Now the thought of being able to run for 60 seconds, let alone 5kms seemed ludicrous. But I'm happy to say I got there. It took me longer than 9 weeks (repeated some weeks), and the support of a number of friends (including one who ran just about every session dragging me onwards, thanks Simon), but I did get there.</p><p>Somewhere during this time (probably about the time I started to be able to run 3kms non-stop), someone suggested it would be a good idea for me to enter a race. Now this was never my original intention, but I decided to do it as both a target/challenge and a celebration of being able to run 5kms (the race was 2 weeks after I was scheduled to reach the end of the c25k training plan).</p><p>I am pleased to say that in May 2013 (weighing 111kg) I did make the start of the race and I did finish the 4kms in a time of 23:43 (mins:sec). No world record time, but make it I did.</p><p>Now, why I am telling you all this?? I’m not sure. Maybe it’ll inspire you, maybe it’ll be an interesting read. Or maybe it’s just my musings. Either way, I hope you’ve enjoyed reading this. If people are interested, I can write some more about where I have gone since (please let me know either in the comments or email me). In short, I haven’t been standing still.</p> http://wardsbackyard.net/post/where-have-i-been… Where have I been… 2014-12-29T07:50:00Z 2014-12-29T13:48:19Z <p>So, the question that some people have asked me is, where did I go?</p><p>I had been investing time into setting up a suite of tools that would allow me to manufacture / prototype some ideas I had for a product. Unfortunately real life has a way of jumping in and upsetting plans. Between my day job soaking up a lot of what should have been free time, and some personal / family matters that required what little time I did have, I had to shelve that endeavor to focus my energy elsewhere. Now the idea is not forgotten, and I am still hopeful, I'm just not sure at this point if / when it will ever see the light of day.</p><p>So to cut a long story short, it was just one of those periods where I had to put my head down and concentrate on my immediate priorities. That’s not to say that I was totally idle , but more on that later…</p><p><br /></p> http://wardsbackyard.net/post/merry-christmas Merry Christmas 2014-12-25T00:01:00Z 2014-12-25T05:04:08Z <p>Just a quick note to wish all my readers a Merry Christmas and a safe and happy 2015.</p> http://wardsbackyard.net/post/welcome-back Welcome back 2014-12-07T01:15:34Z 2014-12-23T01:51:19Z <p>After an extended hiatus, I am going to try to restart my writing in the 2015.&nbsp; As such, I am back with a new look, a new blogging platform, and a backlog of things to talk about. I will follow up with another post talking about where I have been, and where I am going, but for the moment I thought I would just say hello <img class="wlEmoticon wlEmoticon-smile" style="border-top-style: none; border-bottom-style: none; border-right-style: none; border-left-style: none" alt="Smile" src="http://wardsbackyard.net/posts/files/821e275f-38e2-4b2b-b23b-b3876d70fbd2.png"> <p>For those of you who subscribe via a feed reader, please note that the feed URL has changed.&nbsp; You can now subscribe to either <a href="http://wardsbackyard.net/feed/rss/">RSS</a> or <a href="http://wardsbackyard.net/feed/atom/">Atom</a> feeds. http://wardsbackyard.net/post/resources-and-information Resources and Information 2011-12-12T22:07:00Z 2011-12-12T22:07:00Z <p>I have found the following resources and excellent source of information</p> <ul> <li>Backyard Aquaponics <a title="Backyard Aquaponics website" href="http://www.backyardaquaponics.com/">website</a> and <a title="Backyard Aquaponics forum" href="http://www.backyardaquaponics.com/forum/index.php">forum</a> <li><a title="IBC of Aquaponics" href="http://www.backyardaquaponics.com/component/content/article/180.html">IBC of Aquaponics</a> (published by Backyard Aquaponics) <li><a title="Backyard Aquaponics book" href="http://www.backyardaquaponics.com/shop.html?page=shop.product_details&amp;flypage=flypage.tpl&amp;product_id=240&amp;category_id=3">Backyard Aquaponics book</a> <li><a title="Aquaponic Gardening - Sylvia Bernstein" href="http://www.amazon.com/gp/product/086571701X/ref=as_li_ss_tl?ie=UTF8&amp;tag=wardback-20&amp;linkCode=as2&amp;camp=1789&amp;creative=390957&amp;creativeASIN=086571701X">Aquaponic Gardening - Sylvia Bernstein</a> </li></ul> http://wardsbackyard.net/post/introduction-to-aquaponics Introduction to Aquaponics 2011-12-12T19:12:00Z 2011-12-12T19:12:00Z <p>Growing my own produce is something that I have been thinking about for some time.&nbsp; Now with the combination of the rising cost of fresh produce, combined with having a young family, it seems like the right time to start. Now I should point out that I am not doing this from a cost point of view, so I am not taking into account the payback period for setting up the system.&nbsp; This will just be an added benefit over time.</p> <p>Now, living in a fairly new residential suburb, we don't have a lot of space around the house for growing (although at approximately 250 m2, we have a larger than average backyard by today's standards). The lack of space, as well as the desire for ease of maintainability, is what initially led me to look at hydroponics. However, after speaking to a number of people on the subject, it became apparent that a hydroponics system would not meet my needs (primarily, to be able to grow a mixed crop). Further discussion then led me to investigate aquaponics. </p> <p>Aquaponics is a combination of traditional aquaculture (raising fish etc in tanks) with hydroponics (growing plants in water).&nbsp; In simple terms, the fish live in the water and produce waste. That water is pumped to the plants, where the plants absorb the nutrients, and the (now clean) water is returned to the fish tank.&nbsp; For a more detailed explanation, refer to the Wikipidia article on <a title="Aquaponics" href="http://en.wikipedia.org/wiki/Aquaponics">aquaponics</a>.</p> <p>A traditional aquaponics system will consist of (at least) the following items:</p> <ul> <li>A fish tank to raise the fish <li>One or more grow beds (which may or may not contain a grow medium, more on that later) for the plants to grow in </li></ul> <p>A system may also include the following items, depending on the configuration:</p> <ul> <li>A fingerling tank (for growing small juvenile fish) to project them from larger fish <li>A bio filter or swirl filter (not always necessary) <li>A sump tank <li>Additional <a title="duck weed" href="http://en.wikipedia.org/wiki/Lemnoideae">duck weed</a> or <a title="marron" href="http://en.wikipedia.org/wiki/Marron">marron</a> ponds </li></ul> <p>On the subject of grow bed media, there are two main choices / types.&nbsp; The first is to use a media-less setup, where the plants are grown in 'rafts' that float on the water in the grow beds, and the plant roots are suspended in the water.&nbsp; The second is to use a media such as expanded clay or gravel.&nbsp; The plants are then planted into the media much like you would in a traditional soil garden.</p> <p>The bottom line is that there are many and varied system designs (both commercial off the shelf and home built DIY), and one can be built to suit your needs.</p> <p>See the article on my aquaponics system for more detail on my specific setup.</p> http://wardsbackyard.net/post/cost-benefit-analysis Cost Benefit Analysis 2011-12-12T17:00:00Z 2011-12-12T17:00:00Z <p>In my discussions with friends about the system I am building, one question I have been asked repeatedly is whether such a system is cost effective. Another way of asking whats the payback period for the system.</p> <p>Now I am building my system from recycled parts myself, and I am not building it with the intention of reaching payback at some point in the future,&nbsp; but it is an interesting question none the less.</p> <p>After some research I came across the following article on the <a title="Backyard Aquaponics Website" href="http://www.backyardaquaponics.com/">Backyard Aquaponics website</a>: <a title="Cost Benefit Analysis of Aquaponic System" href="http://www.backyardaquaponics.com/component/content/article/63.html">Cost Benefit Analysis of Aquaponic System</a>.</p> <p>Written back in 2009, the <a title="Cost Benefit Paper" href="http://www.backyardaquaponics.com/Travis/CostBenefitAnalysisofAquaponicSystems.pdf">paper</a> was commission by a gentleman in Canberra looking to promote aquaponics locally.&nbsp; It takes into account the the captial cost, as well as the running costs, of a number of off the shelf systems sold by Backyard Aquaponics. </p> <p>While I haven't verified the numbers myself, after reading the paper I believe it covers the majority of costs involved and provides a reasonable estimate. For those not wanting to read the full paper, the answer is 2 - 3 years (depending on the size of the system).&nbsp; </p> <p>While your milage may vary depending on your system setup (as well as the changes to costs in 2011), it backs up my <a title="gut feeling" href="http://en.wikipedia.org/wiki/Feeling#Gut_feeling">gut feeling</a> based on my own estimates.</p> http://wardsbackyard.net/post/home-manufacturing-part-5b Home Manufacturing Part 5b 2011-10-23T16:00:00Z 2011-10-23T16:00:00Z <p>I decided to do a follow-up on my previous post about <a title="Electronic Tools" href="http://www.wardsbackyard.net/blog/home-manufacturing-part-5">Electronic Tools</a> to talk briefly about parts.</p> <p>With regards to parts, this is one area where being a hoarder can be an advantage. I find that there are three main sources I use for components.&nbsp; Firstly is to put an order in with a supplier like <a title="Element 14" href="http://www.element14.com">Element 14</a> or <a title="RS Components" href="http://www.rs-components.com">RS Components</a> (there are others,&nbsp; but these are the main two I use).&nbsp; They are good because they carry a large range of components (and carry plenty of stock), you can order online (including free shipping in these cases), and provide fast turn-around times. The downside being that you have to plan and order in advance.</p> <p>The second place I tend to obtain components from is one of two local retailers. In my case that's either <a title="Jaycar" href="http://www.jaycar.com">Jaycar</a> or <a title="Altronics" href="http://www.altronics.com.au">Altronics</a>. Being local it is easier to take a quick trip to the shops if I need something in a hurry.&nbsp; The downside being that they have a far smaller range of stock.</p> <p>The third place I will source components from (that can sometime easier) can be from other&nbsp; old / broken electronics. As a habit now, any electronics that are broken / being thrown out I will disassemble and see what parts I can salvage off them.&nbsp; The advantage is that I have a ready supply of various components that are alawys on hand for those cases where I need something over an above what I thought I would need in the original order.&nbsp; It can also be a good time to practice your soldering / desoldering skills.</p> <p>One thing I should mention is that, in electronics, there are two main categories of circuit components: Through-hole and surface mount. Generally when you are starting out in electronics, <a title="through-hole" href="http://en.wikipedia.org/wiki/Through-hole_technology">through-hole</a> components can be easier to work with.&nbsp; As you get more advanced, or the types of circuits you are building require it, you can move onto <a title="surface mount" href="http://en.wikipedia.org/wiki/Surface-mount">surface mount</a> components.&nbsp; (see the links for more details on the two types of technologies). In old equipment I am disassembling, through-hole components are generally easier to remove and reuse.&nbsp; However, they are also becoming less and less common in electronics, as surface mount component have several advantages for large scale manufacture.</p> <p>Just be sure that, regards of where you get your components from, you have a good storage system with good labelling.&nbsp; Otherwise it doesn't matter how many components you have, because you won't be able to find the one you need.</p> http://wardsbackyard.net/post/home-manufacturing-part-5 Home Manufacturing Part 5 2011-09-30T18:00:00Z 2011-09-30T18:00:00Z <p>As a part of a larger project I am working on at the moment, I have decided to invest in some new equipment for manufacturing / fabrication. This is the fifth in a series of posts where I will discuss some of the equipment I am looking at.</p> <p>As mentioned in an earlier post, today I am going to talk about Electronics Tools.</p> <p>When working on electronics, there are a few basic tools you should have.&nbsp; At a minimum I would suggest:</p> <ul> <li>Multimeter <li>Soldering iron (and solder) <li>Side cutters </li></ul> <p>This will enable you to do basic circuit construction and repair.&nbsp; Of course the following items will make your experience easier (and don't really cost a lot):</p> <ul> <li>Sponge (for cleaning the soldering iron) <li>Solder wick and/or desoldering pump (for fixing up mistakes) <li>Isopropyl alcohol (for cleaning up the finished PCB) <li>Hook-up wire </li></ul> <p>If you are prototyping your own boards, or troubleshooting more complex boards, then the following may also be of use:</p> <ul> <li>Protoboard / Vero board / Strip board <li>Logic analyser <li>Oscilloscope <li>Bench top variable power supply <li>PCB design software <li>Spare parts </li></ul> <p>Learning to designing your own circuits is a very large topic, and unless you're someone who has studied doing this, there is a lot to learn.&nbsp; However if all you interested in is troubleshooting / repairing simple circuits,&nbsp; or indeed building a circuit from a kit, then the top two lists will see you well on your way.</p> <p>If you have any questions or suggestions, please leave a comment below.</p> http://wardsbackyard.net/post/building-an-obstacle-avoidance-robot Building An Obstacle Avoidance Robot 2011-07-02T06:51:00Z 2011-07-02T06:51:00Z <p>Just for kicks, I decided to build an obstacle avoidance robot.&nbsp; That is, a simple robot that will drive around, and if it encounters something in front of it, it will turn and drive in a different direction to avoid it. While this is a fairly simple start, my plan is to use this as a base and incorporate some more advanced functions as it develops.&nbsp; But for starter it's a simple problem with a well understood solution.</p> <p>Here are some early thoughts about the robot.</p> <p>The robot is based around a three wheel design, where the front two wheels are driving, and the third rear wheel is just a castor for balance.</p> <p>It will use an Arduino for control (just because I have one spare).</p> <p>The propulsion will be from a pair of simple gear motors, using differential drive to turn.</p> <p>As the wheels do not have any rotary encoders fitted, I may end up using a single axis gyro to detect the rate of yaw to help keep the robot in a straight line (and to help it turn). But i'll see how t goes without it.</p> <p>For vision I am currently deciding between an ultrasonic ping sensor, and an IR sensor.&nbsp; Again I haven't decided which I will go with.</p> <p>I have drawn a quick model in OpenSCAD to try to illustrate what I am thinking.</p> <p><img title="obsticle_robot" style="display: inline" alt="obsticle_robot" src="/posts/files/3e487bf2-adbe-45df-951c-ea5fe1b0bf50.jpg" width="600" height="435"></p>