All posts by R.C. Liley

I'm an ex-mutual fund accountant who left the cubicle world to be a stay-at-home dad to my beautiful little girl, Avery, who entered our life on 11/15/13 and handsome little boy, Wes, who joined our family on 11/19/17. Also happily married to my wife, Kelley, as of 8/17/07. Sorry ladies... :) Fitness and nutrition is of the utmost importance in our family and we strive to reflect this in our daily life. I always prepare our meals at home and only go out if it's a special occasion, and even then I tend to not get much. Food should be fun and a joy to eat, not something quickly consumed from a fast food chain or scarf down before the next meeting. I have come from strictly logging high miles to train for the next marathon to keeping exercise varied and focusing more on strength. I still enjoy going for a run when I can, but nothing crazy, and I prefer hill sprints while pushing my daughter, Avery in the stroller. She loves it and I get a great workout! I want to show the world how to appreciate their body and feed it real, wholesome food while moving more throughout the day. In doing so, everyone would be healthier, happier, and we'd all live in a better place as a result. I blog mainly about my life as a stay-at-home dad and frequently include reviews, participate in campaigns, and share my thoughts on fitness and nutrition. If you ever have any questions or thoughts to share, please reach out as I'm always open to listening or helping others however possible. That is, when I have free time since Avery is and my wife are the number one priorities!

Weekend Warrior Sports You Can Pick Up Quickly

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Are you a weekend warrior? Do you often strap on your running shoes when the Saturday morning sunlight hits you in the face in bed? Well, who is to say that you have to only go running? It’s a great thing to do, and it takes guts to get up in the morning when everyone is asleep, to go pound the pavement. And yes it will improve your cardio and your VO2 MAX. But there are other fun ways to spend your time and get a good workout. There is an explosion of businesses that want you to come and try out a new sport because after the long wait, they need as many newcomers to walk through their doors as possible. So we thought we would look around for the best sports that you can pick up easily and do well in for this weekend’s warrior session.

A round of golf

It’s not cheap taking care of the fairgreen. It takes a lot of maintenance for golf clubs and grounds to tend to their courses and this is one of the reasons why going golfing has never been so cheap. You can also learn about beginner golf techniques anywhere. YouTube has a lot of good channels that show you how to do the very basics; such as how to dress for the course, how to hold the club, which clubs to select, what are the best beginner golf balls, etc. Take a look at these, some of them give you great range due to their design but much less spin. The dimple design is one such example, which carries through a lot of the speed and power from the strike of the club. But it doesn’t spin much, so if you want to curve around treelines, you’ll need something with more spin which is more for the advanced golfer. 

The Wales Golf Festival is allowing for anyone to come onto the grounds and try the sport out. This is something that is taking place all around the world, especially in golf-rich countries such as the UK, America and France. So if you are a parent who wants their kid to have an opportunity to strike a few balls, get in-person coaching and walk around the lovely grounds, you should go to a golf festival like this. 

Swimming is back on

After the recent performance of big swimming nations like the UK, Australia and America, you can bet that swimming is going to be back in a big way. In recent times, swimming baths have had to shut down because of the pandemic. However, a recent new way of swimming or rather new style of swimming is making the news. ‘Wild swimming’ as it is being called by Scandinavian river or lake swimmers, is helping to convince people of a new way to lose weight. Studies suggest that swimming in cold waters helps the body to seriously shed the pounds. Not only are all of your muscles being used but because of the cold, more energy is required to keep your body at the best temperature for performance. 

So if you have a cold river or lake nearby, and you know you will be safe, you could try this out for the weekend. It’s best to invest in good equipment first, such as a swimming watch, a strap heart rate monitor and an emergency beacon which you can fit onto your wrist or around your ankle. Have someone to watch you as well, along with a simple tug rope which you can grab and be pulled to safety if you feel tired in the cold water. All of the healthy and safety stuff aside, this looks like it could be great for those who have stubborn fat.

Tennis still going strong

Tennis has been going strong throughout the past few months because of it’s very nature. You’re far from your opponent and the referee is too. So you could have carried on playing tennis without much worry and that is what some tournaments have been doing. The recent US Open drew lots of crowds in person and watching from home because it signified that the sport was still very popular among spectators and the sporting stars were not waiting around for anything. 

You can play tennis almost anywhere these days. Most public parks have at least one tennis court and if you can’t find any near you, you can always head to your local sport center where there will be at least a few. Tennis is also relatively cheaper compared to other sports. The rackets don’t cost much, nor do the balls. You just need to have a little bit of cash kept aside for lessons which are reasonably priced but you need a lot of sessions before you can whip the ball around with each. It’s all about how you hold the racket, where to strike the ball, learning different shots and trying to fool your opponent. Not to mention, learning how to serve and get an ace takes a lot of hours to get right.

Finding a coach who can meet you at these local spots makes the process even easier. If you live in a busy area, you might look for tennis lessons in NYC that fit your specific schedule. Many people find that having a pro come to their neighborhood court saves a lot of time. This way, you don’t have to worry about expensive club memberships or long commutes. It helps you focus on your swing and get better results during your weekend sessions.

Street hockey

Perhaps this is a national sport because only the US and Canada play this in local neighborhoods. But it’s still super fun. Street hockey is just like it sounds, it’s hockey that you play on the street instead of the ice. There are a few changes. The puck is now a small ball, something like a lacrosse ball will be fine. And instead of ice skates, you use wheel skates. Aside from that, the rules are pretty much the same. You need to have markings on the road however, something you can do with a piece of chalk and a tape measure. 

Kids and adults can play, you just have to be aware of who you are going up against. Adults can be a little rough with each other but don’t try a big hit on the kids of course. The game is much like that you see on television, except, you can’t really smash the ball as hard as you want because someone has to go and get it back. So it calls for a little more finesse which is why you should focus on less power and more precision in your shots. Where to play? A lot of local sports clubs host street hockey in local parks where they book out a tennis court, take down the net and use the box markings. You may also be able to find a local street hockey club that plays near you. 

Why be a weekend warrior?

Many people would like to stay in shape but they don’t have time to get up early and workout, or go for a run after work. Which is why, being a weekend warrior is their only option. So the question is, can you stay fit by just working out twice a week? Yes! As long as you diet a little, and you break a sweat on the weekends, you should be able to keep the pounds off. But stay motivated to go, which is why joining a sports club might be the best idea. 

If you would like to know more about weekend sports and different ideas to stay fit, you should consider joining a fitness forum, local social media fitness group and search for sports near you. The more you be proactive in finding new and exciting sports to do, the fitter you will stay and being a weekend warrior instead of a weekday warrior, can continue to be enough. 

Reasons To Start Using Health Supplements In Your Mid-20s

Times have changed, bringing about even more lifestyle changes. As the season transitions into the colder months, our bodies need some extra nourishment. However, this need for vitamins and minerals is not always fulfilled from natural food sources, leaving scope for people of various age groups to be under-nourished and vitamin deficient. To compensate for this change, healthcare practitioners have been urging people to take supplements to make up for what may be lacking. This article will explore the reasons to start using supplements from the mid-20s to enjoy a healthier life.

Your Physical Health Begins To Change

Once you turn 21, your developmental growth ceases and your body needs a different approach to diet and nutrition. You will notice that as you approach your mid to late 20s, the overall energy levels begin to drop. You may also notice a difference in your sleep quality and productivity. This is because of the new phase your body has stepped into that needs an additional NMN supplement that consists of nutrients like zinc, magnesium, and iron to stay well maintained.

Your Skin Needs Additional Nourishment

The smoothness, moisture, and oil levels of your skin can change due to a change in hormonal levels post your mid-20s. Especially true for women, your monthly cycles can play a big role in acne post-puberty. Many times, you may also notice an increase in the dryness of your scalp or a change in hair texture or hair fall. If your hair and skin quality have changed, try taking folic acid, collagen, or vitamin E to help with it.

Seasonal Changes Needs Immunity

During a pandemic, we all could use better immunity, which is why doctors have been recommending that we take vitamin C and zinc supplements to battle the chances of infections. Look for lypo spheric vitamin c as it is rapidly delivered to the cells and skips any issues with the gut and absorption. However, this needs to be an all-year practice post your mid-20s since our bodies are stressed and more prone to falling ill. If you travel a lot, you should be taking supplements to boost your immunity.

Lack of Natural Sunlight

Living for prolonged periods indoors can deprive us of much-needed sunlight. Especially now that the daylight savings have started, the days will get gloomier, affecting our moods. This is also because of a vitamin D deficiency. Using supplements for the same and others to help absorb vitamin D will keep your serotonin and energy levels up while chasing away winter blues.

Your Mental Health Needs Nourishment

Did you know that your mental health is closely tied to vitamin B12? Available in most meat sources, a deficiency in B12 can make you more susceptible to depression and anxiety, which is why it is so important to keep the levels in your body normal through supplements, especially if you’re vegetarian or vegan.

Wrapping Up:

With the pandemic still working its effect, people have been forced to work from home and stay indoors for long hours, creating an imbalance in the routine that made sure we got enough sun, fresh air, and exercise. We hope that you’ll start using beneficial health supplements to compensate for it after reading this blog. However, don’t forget to consult your doctor before taking any supplements.

Why Dream Home Renovations So Often Turn Into Nightmares

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Renovating your home should be something that adds to your quality of life. A brand new kitchen, bathroom or extension is designed to make your property infinitely more livable. 

However, dream home renovations don’t always turn out how you might expect. You have high hopes at the start but, due to one reason or another, something often winds up dashing them. 

Professional property flippers know this only too well. They will often purchase a house, believing that the renovations will only cost a few thousand, only to later discover that the final sum is going to be much more than they anticipated. 

But why is this the case? Well, it turns out that renovations aren’t as simple as they might sound. Putting in a new kitchen doesn’t sound like it should be a big deal but, in many cases, it is. 

The reason for this comes down to the bespoke nature of each renovation. Every house is different and every group of renovators is different, so the final result never quite matches up to expectations. Sometimes, you’re pleasantly surprised but other times, you’re bitterly disappointed. 

In this post, we’re going to take a look at some of the specific reasons why renovations so often turn into nightmares. The hope is that, by the end of the post, you should be in a much better position to prevent nightmare renovations from destroying your dreams. 

You Don’t Use The Right Contractor

When it comes to renovations, using the right contractor is everything. If you can find the correct person for the job, they will deliver a renovation project that will make you proud. 

Choosing a contractor involves looking beyond just the initial quote; it means finding a partner who understands the intricacies of your vision and can execute it with precision. Reputable firms often bring a wealth of experience in various project types, from kitchen and bathroom remodels to significant home additions. They should offer comprehensive services, ensuring every aspect of the project, from design to completion, is handled professionally. For those seeking reliable expertise in transforming their living spaces, finding dedicated home addition and remodeling contractors is crucial for a successful outcome. Such professionals prioritize quality craftsmanship and clear communication, mitigating many of the common renovation headaches.

Unfortunately, that’s easier said than done. If you’re not an expert in the industry, it can often be challenging to figure out who is a good bet, and who isn’t. 

You can’t always go on price, either. The amount builders charge tends to depend on how much they think you’re able to pay – and that varies considerably. 

The only real way to test a contractor’s quality is to ask for previous examples of their work and references. If the contractor is good, they should be able to provide you with a long list of happy customers, all of whom are willing to talk to you about the quality of the contractor. 

You Don’t Protect Your Site

For numerous reasons, building sites often attract criminal behavior. That’s one of the reasons why you so often see tall fences around commercial construction sites. Companies want to keep people out and prevent trespassing. 

How you protect your site, therefore, matters. But if you look at the average homeowner building site, they’re not doing a great deal to keep criminals out. Simple measures like temporary fences and secure storage are important, and ensuring that services and utilities remain both accessible and protected is often overlooked.

Installing quality access panels can provide secure, fire-rated, and maintenance-friendly access points that keep work tidy and reduce the risk of tampering. Combine these with CCTV and trusted onsite personnel for much better protection. 

If the project requires it, build a fence around any extension you build. If you hire a skip, learn more about how to protect it with tarpaulins to prevent dumping. Lastly, install temporary CCTV if you haven’t got it yet, and make sure that there is always someone you trust onsite. 

You’re Investing In The Wrong Property

People can sometimes get carried away with home renovations. They get so excited about the home itself that they forget about whether it is practical or not. 

Does it make sense to give a cheap property an expensive kitchen? Usually, it doesn’t. Yet people do it all the time because they aren’t thinking long-term. They buy the kitchen, spend years paying back the debt, and then move out anyway. What’s more, the new installation doesn’t add any real value to the property, meaning that it’s a loss you have to bear on your wealth. 

If you’re looking to buy a new property, ask yourself honestly whether you’re making a sensible decision. Expensive homes that require many renovations are not as attractive as cheaper homes requiring less work. In many cases, the renovations you plan on making might not be necessary, particularly if the vendor is charging too much money for the property. 

You Don’t Have Enough Money

Similarly, many people get carried away when carrying out renovations, believing that they have more money than they do. Then, when the money runs out, work stops, and they’re left with a half-finished home. 

Again, you don’t want to be among those people. Having a small budget is fine, as long as it can realistically cover all your expenses. If not, you’re putting yourself at unnecessary risk. It helps to plan carefully and choose cost-effective yet high-quality materials, like when you discover our Amtico Spacia range, which offers a great balance of style and affordability.

Whenever you plan a renovation, always add another 30 percent to the price to accommodate unforeseen costs. Things can and do go wrong. The architect’s design might be incorrect, or you might damage a window, or something could go wrong with the electrics. Whatever it is, it is likely to add to the cost and leave you poorer. Don’t let a renovation bankrupt you entirely. 

You’ve Run Out Of Materials

Running out of inputs is another factor that you need to consider. Sometimes, contractors underestimate how much stuff they will need for a renovation. They will then come back to you asking for more money to complete the job.

This process can sometimes create delays. Often, you can wait for weeks to get new flooring or cabinets that match the ones already installed. And that means that your home could remain a building site for much longer than you anticipate. 

Creatures Move In

During renovations, your home’s defenses are down. Not only is it generally easier to burgle from you, but animals can also set up residence in your property, causing havoc. 

Mice are the biggest issue. When people are going in and out of homes all day and doors are off their hinges, rodents find it very easy to get in and out, particularly at night. Homeowners have had renovations and then found giant colonies of mice scurrying around under the floorboards – sometimes fifty strong. The only option is to rip up the flooring and get the exterminators in, and then find a way to block the mice from getting back into the property a second time.