Or use the free WorkRave program for Windows. You can find it at workrave.org. I must admit that at times I find these RSI-prevention programs a bit annoying, but it is when they actually tell you to stop that you need it the most (to avoid RSI).
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Seriously, just read The Art of Community by Jono Bacon and try your best.
Put it in stackoverflow.com as a question. And then just answer it yourself.
The newest FreeNAS RC has support for ZFS and is ideal for backup purposes. The checksumming facility of ZFS also makes you sleep well at night, knowing that silent bit corruption doesn't eat your data. And it has built-in support for rsync.