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!

Are You Putting Off A Visit To The Doctor?

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Men have a tendency to put off visits to the doctor more than women. In fact, a study by Bupa found that 8 in 10 men prefer to endure an illness rather than see a doctor – only seeking help when symptoms become ‘unbearable’.

Putting off a visit to the doctors can be dangerous. Small health problems can evolve into big health problems. Something that might have been easy to treat had it been caught early could end up becoming more tricky to treat at a later stage. This is why you shouldn’t put off treatment. It’s also a great reason to consider taking out TPD Insurance to cover you should anything become so severe that you are unable to work. This type of insurance provides you with funds so that you and your family can still maintain your lifestyle should you become totally and permanently disabled and can no longer work.

Of course, there are various reasons as to why men put off a visit to the doctor. Below are just a few solutions to some of these reasons. 

Don’t have the time?

Some of us will put off a visit to the doctor’s because it takes up too much time. Booking an appointment can often be a hassle and you may end up having to take time off work to go to an appointment.

While it’s true that it can be time-consuming, your health is something that you should prioritize over commitments such as work. Nowadays, there are flexible ways to see a doctor such as appointments over the phone, video call appointments and even private visits to your home or workplace. Such options could allow you to more easily fit a doctor’s appointment into your day. 

Don’t have health insurance?

Healthcare treatment can be expensive. If you haven’t got insurance to pay for it, you may be concerned as to whether you can afford it.

Generally an appointment won’t cost you much. If you’re really struggling financially, there are free and cheap walk-in clinics in some cities. When it comes to expensive procedures, there could be funding options such as taking out a zero-interest medical loan or shopping around for discounts with the help of an advocate. All in all, there are lots of options for making treatment affordable without insurance (although it’s worth noting that taking out health insurance is the best option!).

Don’t trust your doctor?

Most doctor’s know their stuff, but there will always be a few bad eggs. For some people, a bad experience can cause mistrust.

It’s important to not lose trust in all doctors – sometimes it could be a case of finding a new better suited doctor for your case. You can research into local doctors online by checking out bio pages such as this one for Dr Hooshang Poor. In some cases, it could be worth paying more to see a specialist – if your local doctor was unable to diagnose your stomach pain, it’s possible that it could be a rarer condition that is better suited to a gastroenterologist. 

Too nervous/embarrassed?

Some medical problems can be embarrassing or may require unpleasant treatments. Getting over this embarrassment and fear is important – it’s important to remember that doctors have seen it all and will treat any problem sensitively and professionally. You can always request to see a male doctor or look into alternative treatments if it’s a real issue. If you have a phobia that is stopping you from seeing a doctor, it may be necessary to look into therapy (there are therapists that specialize in phobias such as this one).

Strength Exercises Every Beginner Should Learn

Exercise provides many possibilities. It can control your weight, minimize the risk of heart disease, help the body manage insulin levels, improve mental health, and more. But doing challenging exercises can lead to accidents and even severe injuries, which you do not want to experience. Strength training, for example, is intense. But that does not mean it is not ideal for beginners. While it is tempting to try challenging resistance training exercises, do not be ashamed to start with simple routines for your safety and comfort. Once you have mastered the basics, you can then move on to more challenging exercises, like calisthenics. Here’s a blog post on calisthenics so you can learn more about that in your own time, but in the meantime, here are some beginner’s exercises you can master.

Squat

Who does not know how to squat? Everyone knows that. Although commonly referred to as a classic exercise, a squat remains in many people’s routines. It’s no wonder as it helps us master hip movements. While it appears a simple exercise, it is a full-body routine. That means the quads, core, glutes, and other parts of the body are used when squatting. If you have never tried this exercise, the basic squat is a perfect choice for you. Once mastered, try different variations of squats. Popular options include the wall squat, prisoner squat, side squat, pistol squat, single-leg squat, plie squat, side-kick squat, and more. 

Romanian Deadlift 

Another vital strength exercise you should explore and learn is a deadlift. Like the other exercises, a deadlift comes in different types, including the traditional deadlift, Romanian deadlift, and stiff-legged deadlift. The conventional deadlift is the most complicated among the three because you need to use a bulky barbell, which is not suitable for starters. Ultimately deadlifts help you to build your core strength, improve coordination, and stabilize your trunk. Put simply, a Romanian deadlift should be on top of your workout list. In particular, it trains our hip-hinge movement, targets hamstrings, works the core, and exercises the glutes. Usually, it is done with weights, but some experts say you can do this exercise without them.

Wood-chop 

It is probably your first time hearing about the wood-chop. But many athletes and health enthusiasts have been performing this exercise for years now. What is it? How does it work? A wood-chop is a workout that uses a dumbbell, medicine ball, or a cable rack to stimulate a perfect woodchopping action. It imitates activities in most sports like swinging a bat and twisting the torso. Apart from targeting the obliques and abdominals, it also works glutes, shoulders, and back muscles. For a more specific or step-by-step tutorial, do not hesitate to browse video platforms today. 

Glute Bridge 

Another strength training exercise that I love is the glute bridge. What I enjoy about this routine is that it helps mobilize our hip joints and strengthen our glutes. Although many people perform this as a warm-up exercise, I include the glute bridge in one of my resistance workouts when getting myself ready for harder hip dominant moves. To do a glute bridge, all you have to do is lie on your back while your knees are bent, and your feet are flat on your mat. Next, squeeze your abs and glutes. Just push through your heels to lift your hips without any trouble. That’s it! There are no complex rules or procedures to follow. 

Reverse Lunge 

Are you searching for another resistance training exercise that will strengthen, tone, and sculpt your body? There is no need to look further than lunges. When done perfectly, lunges can promote weight loss, balance, stability, symmetry, and alignment. If you have tried stationary lunges, side lunges, walking lunges, twist lunges, or curtsy lunges, you cannot afford to miss the reverse lunge. Experts say this type of lunge activates our core, hamstrings, and glutes. While giving your front leg more stability, it puts less stress on your joints. Whether you have less hip mobility or some knee concerns, a reverse lunge is highly recommended. 

Push-up 

The push-up is a resistance training exercise you cannot afford to ignore that trains your push and press movement. Although it is commonly called a simple bodyweight move, a push-up is not as easy as you might imagine. Yes, it is hard and may discourage you as a beginner. But there is nothing to worry about as you can modify this exercise. You can try incline push-ups, decline push-ups, one-armed incline push-ups, spider-man push-ups, and eccentric push-ups. Do not forget to ask a fitness trainer for some help if you need additional support either. There is no harm in seeking professional guidance for your workouts.

Dad Detective: Do You Know Who Your Kids Are Hanging Around With?

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When our kids are younger, keeping on top of their friendships is as easy as turning up at the school gates and arranging a few playdates. But, as any parent of slightly older children or teens knows, this level of oversight into your child’s life and social habits certainly doesn’t last. Instead, they start shutting you out (both literally and figuratively) before you know it, and just like that, you realize that you don’t have the first clue about who they’re hanging out with, or what influence those people are having.

This is the most common cause of the notorious ‘bad crowd’ that so many teens find themselves in and, while most realize that these aren’t people they want to be spending time with, some don’t come out of the situation so easily. Rather, mistakes made to impress those bad apples, or even just guilt by association, could leave your child making terrible life choices, or even requiring defense lawyers for crimes that they’ve committed in the name of impressing those unknown friends. This is any parent’s worst nightmare, and not knowing either way can leave you entirely powerless. 

Luckily, while you can’t dictate who your kids socialize with as they grow, it is possible to keep some level of control, and making sure that you know precisely who they’re hanging out with is key. By this, we don’t mean that you dig and snoop to find information that your child isn’t willing to give you (that’s not going to help anyone.) Rather, there are some less-invasive, but equally efficient, ways to get a grasp on even an older child’s friendships group. And, we’re going to consider them here. 

Arrange group activities they can’t resist

In a general sense, your child will probably do everything they can to keep their friends away from you at this age. After all, this is the time where they’re learning about independence, and friendship vs home life can come to mean two very different things. 

Unfortunately, this segmented lifestyle approach leaves you entirely out of the loop, with no real idea if your child is surrounding themselves with positive influences or not. But, how exactly can you get an in-point without digging so hard that you cause those walls to grow ever more? 
In large part, you should find that facilitating activities that your kids and their friends can’t resist is the best thing here. Namely, offering your taxi services to events like music concerts can see you with a car filled with your child’s mysterious mates, just like that. Equally, allowing sleepovers, paying for movies, and or even taking them to amusement parks can provide you with an invaluable in-point that gives you at least a glimmer of this hidden social group, while keeping things fun and making you look like a ‘cool dad’ at the same time.

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Chat to the parents

Asking for the contact numbers of your child’s friends will probably get you laughed out the door, and definitely isn’t going to help you to understand who they’re with or what they’re doing at any given time. Still, when your child starts spending more time out of the house, potentially making mischief, it’s invaluable to have a point of contact that you can check in with if your fatherly concerns are on overdrive.

In many instances, getting friendly with the parents is your best chance at achieving this, and is something that you can achieve even if you don’t know your child’s friends as well as you might like. After all, even for teenagers, it’s not out of the question to ask to talk to their friend’s parents if they’re staying over/going somewhere together. What’s more, your teen is less likely to see this as an invasion because they still get to keep their actual friends well away. 

Luckily, in the vast majority of cases, you can tell a lot about a child and their values simply from speaking to their parents, so if you get warm vibes during a parental phone call, you can rest that bit easier. What’s more, having even this peripheral point of contact can help you to phone around if you’re ever worried or struggling to make contact with your child, and the parents can then ask their children all-important questions, etc. 

Talk to your child

If there’s one thing slightly older kids and teens like talking about, it’s their friends. After all, at this age, friendships groups are tighter than ever, and social life is everything. So, while your child might not be forthcoming about providing you with information, you should find that engaging them in this topic finally gets them to open up at least a little. 

The main thing here is to keep things general. After all, you don’t crucially need to know names, addresses, ages, but you do need to gather a general idea of who your child is spending time with, and what they do when they meet up. 

Leading questions like, ‘Do you and your mates like [enter activity here]?’ or ‘Oh, do you do that with your friends?’ could get things going, providing you with at least some peace of mind that, whoever your child is spending time with, they aren’t the mysterious, dark presence that they have been until now.

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A final word

Getting to grips with friendship groups can be undeniably challenging, especially as your child reaches their teen years, but there are ways to get a glimmer into that private life for peace of mind, or awareness of any issues. 

Do note, however, that banning all contact as soon as you sniff a ‘bad crowd’ is definitely not the way to go about things. If you do start noticing worrying signs, such as non-communicative parents or a worrying conversation during one of those tailored group trips, then simply know to keep an eye out, and continue steering your child in the right direction in the hopes that, no matter who they’re spending time with, they never forget the difference between right and wrong.