The Rails plugin Goldberg is really quite good for kick-starting a site with its permissions system and basic CMS. There is one small bug in it though, it doesn't like adding nested controllers in the admin console. There is, however, a simple work-around: simply go to e.g.:

Despite its name, Genie Games Backup is a general purpose backup utility for Windows that lets you make backups of any files you want, and run the backup either manually or on an automatic schedule. While their fully-fledged commercial products work wonders, I'm personally amazed they're giving away something so fully fledged for free. Well worth trying out if you don't already have a backup utility.