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!
Going Healthy, Health, Life

Essential Skincare Tips For Men

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Think skincare is just for women? Think again! Having a skincare routine is important no matter what your gender. From tackling common issues such as dry skin, to bigger issues like dealing with TSW, to helping to slow the signs of aging, the right skincare will make a big difference to your skin and could even help you grow in confidence. 

While soap and water might have been your go to in the past, it’s time to change things up and make sure you use the right products to help you see a big improvement in your skin. Get ready for a whole new you with these essential skincare tips for men.

skincare, men, health, shaving, men's health
Image Credit: Unsplash under Creative Commonsskin

Cleanse twice a day

Cleansing your skin is important to help wash away dirt, sweat and grime as well as help boost your unique complexion. Also known as ‘face wash’, there are some excellent cleansers for men on the market.

Cleansers have different properties. If you have oily skin, make sure you choose one that’s designed to keep oil at bay, and likewise for dry skin. Your skin should feel fresh and clean after cleansing, and can even help to wake you up in the morning. If your skin feels too tight or feels uncomfortable, then your cleanser might not be right for you.

Regular cleansing will help prevent blemishes, so if you go to the gym or workout, remember to cleanse afterward to stop sweat from clogging your pores, causing those nasty breakouts.

Do it when you shower

If your skin is something you tend to neglect, why not incorporate your skincare routine into your regular shower? Keep your products within easy reach, and you’ll save a lot of time. Warm water also helps to open up your pores, which is great for helping to clear them properly.

You should also think about shaving in the shower. If you have sensitive skin, then shaving in the shower can help make the process smoother, meaning you’ll be less likely to be irritated. Give it a try and see if it makes a difference the next time you shave! 

Start exfoliating

Exfoliating is the process of removing dead skin cells, helping to leave skin smooth and adds another level of cleansing. 

There are two kinds of exfoliators: manual and chemical. A manual exfoliator features some kind of scrubbing agent that helps to remove skin cells, and could also apply to an exfoliating sponge or face cloth. These types of exfoliants can be harsh, especially for sensitive skin, and are only recommended for use once or twice a week.

One of the benefits of exfoliating is that it can help give you a closer, smoother shave as your skin will be smoother for a razor to glide on. It can also help to remove some of the build-up caused by shaving that can lead to blemishes, bumps and of course, the dreaded ingrown hair.  

Meanwhile, a chemical exfoliant works using different ingredients, such as lactic and glycolic acid, which can help to loosen dead skin cells with no scrubbing involved. Chemical exfoliants often come as toners or serums that you apply overnight.

There is a lot of choice when it comes to exfoliators for men, you just need to find the right one for your skin type.

Put a stop to spots

If you suffer from pimples, whether frequently or infrequently, you’ll know how embarrassing and unwelcome they can be. Women have the benefit of being able to cover them with makeup (something you could try too!), but there are things you can do to get rid of them fast.

Cleansing and exfoliating are good ways to start, but you can also invest in spot treatments to help tackle blemishes. There are many types of products you can apply before bed to help reduce spots, ease the redness and make them less sore to touch. After a day or two, your blemish will be gone and you’ll feel much more confident again. 

One piece of very useful advice is never to pop the spot. Doing this can cause your skin to rupture and bruise, leading to infection. As the broken skin tries to heal itself, that’s when things will start to become crusty and difficult to hide. It’s best to apply a spot treatment and leave it the hell alone. 

Try a toner

Toners are fantastic for providing an extra cleansing boost, as well as delivering a dose of nourishment, especially if you have oily skin. Applied after cleansing, toners can help ease different skincare concerns, and can leave your skin looking brighter. Toners aren’t a necessary part of your skincare routine, but they can provide you with additional benefits if you’ve got the time to add in another step to your morning routine.

Use a face mask now and then

While you might think a face mask is taking things too far, there are actually a number of benefits you could experience from treating your skin now and then. Face masks can provide a more intensive dose of your required ingredients and could help tackle anything from dry skin to dulling skin. Used once or twice a week, a face mask will leave your skin feeling renewed and refreshed, making it look younger and glowing

Choose the right moisturizer

If you do nothing else, make sure you moisturize. The importance of a good moisturizer can’t be stressed enough – it’s important to feed your skin and keep it hydrated. There are all kinds of moisturizers out there, from ones designed to help men with aging, to those that will ease sensitive skin, particularly after a shave.

Moisturize twice a day to see the benefits. It could be a case of trial and error to help you find the right one for your skin type, so try to use samples in the first instance where possible. With your skin left looking clean and hydrated, instead of oily or dirty, you can start your day knowing your skin looks great.

You can ditch the aftershave

Do you know the history of aftershave? It was actually designed to help prevent infection following a shave, with the alcohol designed to fight bacteria (hence the sting!). Razors have changed a lot over the years, making cuts rarer. Traditional aftershaves are starting to lose their place, but you could always choose a hydrating variety to help give you a smoother post-shave result.

Hydrate

Skincare isn’t just about the products you use; it’s also about the things you do to keep your skin looking great. Staying hydrated is one of them. Drinking your recommended daily amount of water will help to keep your skin from drying out, and stopping it from looking tight and wrinkled. There are some great tips to rehydrate that will ensure you’re always hydrated.

If you work out a lot, it’s hot or you’re particularly sweaty, then remember to increase your water intake, it will help.

Protect your skin from the sun

Protecting your skin against the sun is one of the most important skincare tips there is. Not only are you protecting yourself against skin cancer, but you’ll also help to prevent the signs of aging caused by UV and UVAs.

But applying your typical sunblock isn’t enough. You need to make sure you’re applying the right kind of sunscreen to stay protected. Look out for formulas that contain the right ingredients, and avoid those with nano-zinc ingredients. What is non nano zinc sunscreen, you ask? Well, a sunscreen without nano-zinc could be safer for your body and the environment, reducing the amount of artificial chemicals applied to your skin. Choose a product with a high SPF, this will give you the best protection from the sun.

Don’t forget your lips

In addition to caring for your skin, you also need to care for your lips. Keeping your lips soft and hydrated will help to prevent painful cracks and splits that can make it look like you’ve been in a fistfight!

There are some cool lip balms for men that will help soften your lips in no time. Apply before bed for an extra shot of hydration, and remember to use throughout the day as well to keep your lips smooth throughout the day.

As well as establishing a facial skincare routine, it is also crucial to show the rest of your body the same level of care and attention. Visits to the gym for intense workouts, hot summer days, and even everyday life can take their toll on the skin on your body. Keeping your body feeling clean and hydrated is essential to avoid issues caused by sweat, such as back acne and irritation in intimate areas. Using ball-wash, which is specially formulated for use in private areas, is essential to keep you feeling fresh and protect your skin from irritation.

Caring for your skin is an important part of self-care. When your skin looks great and you feel comfortable in it, you’ll be a much more confident person. Caring for your skin will boost your appearance but it’s not all about looks – it’s important for your hygiene too. Starting a new skincare routine can encourage you to develop some healthy new habits, and you’ll soon get used to your twice-daily routine. Adopting daily habits can bring order and structure to your life, helping you feel more in control than ever.

If your skin has been looking a bit dull and tired lately, then it’s time to overhaul your skincare. Get started today and watch your skin transform in just a matter of days!

Going Healthy, Health, Life

Foot Detox: How Does it Work?

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Foot detoxes are popular alternative health treatments that may help relax a person, soften the skin, and treat minor foot complaints. It’s important to note that children, pregnant women; people with pacemakers or electrical implants, diabetics and anyone who has open sores on their feet should avoid foot detoxes (or at least talk to a doctor first).

There are many reasons that people will look to having a foot detox. The main one, is that advocates claim that a foot detox can help remove toxins and heavy metals from people’s body through their feet. They can also help by balancing the body’s pH, reducing swelling; boosting a person’s mood, relieving stress; aiding weight loss and can help improve heart health. So, it’s no wonder that this is fast becoming a popular treatment.

How is an Ionic Foot Detox Supposed to Work?

The easiest way to explain it, is that a foot detox machine works by pulling the toxins out of your body through your feet. This is a safe and relaxing way to clear out the body of any harmful toxins that you might have. You are meant to soak your feet in an ionic foot bath before you go to sleep. The reason behind this is because this will help draw out toxins and heavy metals that you accumulate in the body whilst you’re busy living your life.

They make use of an electrically powered device that is said to produce positive and negative ions. Supposedly, the ions stimulate cells in the body. As a result, people claim that toxins are excreted from the body via pores in your feet. This can help relive all manner of physical complaints, from arthritis and joint pain; to headaches, fatigue; poor digestion, liver and kidney disorders. A foot detox is meant to be used for people with these ailments over a period of time (it is not just a one-off treatment).

What Does the Different Colors Mean?

Some people claim that the changing water color, shows that the foot detox machine is working. They say that this shows that the toxins are coming out of your body. However, this isn’t true. The foot detox is still working even if the water color doesn’t change. There are many reasons why the water might change color. However, the most common one is due to tap water being used, as there are (sometimes) impurities in tap water.

Not only that, but most foot detox machines will use special salts in the water, and this can interact causing the water to change colour. It is not something that people need to worry about, it is simply just a simple effect of the machine working and is not something that people should panic about. If there is discoloration in the water, it might be because some of the metal in the foot bath has corroded, or that tap water was used. It’s not something that you need to worry yourself about.

Who Should Consider a Foot Detox?

Pretty much everyone should consider getting a foot detox, unless you have open sores, an infection on your foot or have been told not to by your doctors (e.g. you are still a child or could be pregnant etc). Many people can benefit from the relaxation that occurs due to the warm foot soak. It can be incredibly beneficial for people, particularly those who are on their feet all day and can’t seem to relax properly at the end of it.

Many people will use foot detox machines to help them relax (and not just to remove toxins from the body). Some people struggle to relax after a hard day’s work, whilst others might just be interested in reviving circulation in their feet. When we live a very busy life, it can be tough to find the time to get the time off that you need. However, it is a lot easier than people realize, just check out this article here about how to make the most of your days off.

Going Healthy, Health, Life

Age-Related Pains (And How To Ease Them)

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Hey, none of us are getting any younger, right? Age creeps up on us all, and as it does, we can become more prone to aches and pains around our bodies. This might be of no surprise to you, of course, especially if you feel the old twinge in your back when you’re rising from the sofa, or if your knee starts playing up when you’re out on a run.

However, while the various aches and pains we experience can be frustrating and limiting, there are ways to ease them. In this article, we will discuss just two of them, and will suggest a few tips to help you live a more pain-free life.

#1: Lower back pain

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(Pixabay CC0)

Back pain can often be caused by an injury, so if you have ever had an accident, this might be why you sometimes feel pain in your lower back. You might also feel back pain if you remain in a seated position for too long, especially if you tend to sit in slouching positions. On the other hand, if you are approaching retirement age, then it might be that you are starting to suffer from an age-related health condition, such as arthritis or osteoporosis. Or it might be because, as you get older, your bones naturally lose strength, and your muscles lose their elasticity, so there is a greater potential for pain in your lower back.

Now, if the pain is persistent, you should seek medical advice. If something is seriously wrong, such as a slipped disc, then you will need the support of your doctors. But on a daily level, if back pain is becoming an age-related constant in your life, you can take steps to relieve it. For instance, services like those of RELATYV At Home Pain Management in Wisconsin (or elsewhere) may offer a convenient and non-invasive type of remedy, thereby allowing you to address chronic pain effectively without leaving your home. Additionally, a physical therapist can teach you exercises to help you move better and relieve your back pain. Cardio exercises and strength training are also helpful, as they build core muscles, which in turn support your spine and reduce pressure that causes pain. Heating pads can ease your discomfort, as can ice if you have sustained an injury. Exploring other supportive strategies like posture correction tools or ergonomic furniture can also complement your pain management routine. 

There is more advice in the link below, so have a read and heed our advice.

Ways To Relieve Back Pain At Home

#2: Knee pain

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(Pixabay CC0)

Our knees absorb a lot of pressure every day, especially if we live active lifestyles. Over time, our muscles and ligaments become weaker, and the cartilage protecting the bones that join at the knee starts to deteriorate. When that cartilage is gone, we will start to feel aches and pains as our bones rub up against each other. The clinical term for this is osteoarthritis. However, it’s not an inevitable condition, as some people are more prone to it than others. Those who are overweight, for example, or those who are genetically predisposed to the condition. 

To delay the progress of Father Time, you should do what you can to reduce the chances of age-related knee problems happening to you. If you are overweight, losing a few pounds can reduce the pressure on your knees. If you can avoid squatting for long periods, you can also do yourself and your knees a lot of favors. And if you can accommodate exercises that strengthen your hip and core muscles, you can do much to stabilize your knee joints. A physical therapist will be able to tell you more. 

However, if you are experiencing regular knee pains, you should seek the assistance of a doctor. If you are suffering from an age-related health condition, it might be that surgery is needed. If surgery isn’t needed but you are still in pain, there are anti-inflammatory medications you can take. Your pharmacist will be able to tell you more. Heat and cold can also provide some comfort, so as with back pain, you could use a heat pad or hot water bottle, or ice wrapped in a cloth to reduce the pain you might be feeling. Self-massage can also be beneficial (unless you can find somebody to massage your knee for you), so check out the advice given here: https://www.thekneepainguru.com/massage-therapy-for-your-knees/.

You might also want to consider AposTherapy, a non-invasive way to treat the pain you might be suffering. It has been clinically proven to work and has helped a lot of sufferers. You can find out more here: https://www.apostherapy.com/medical-conditions/knee/ .

Finally

The aging process sucks, we know, but you don’t have to let it beat you. Follow the advice we have given you, and commit to further research for information on how to beat the age-related pains we discussed here.