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

Taking Care Of Your Hearing

Leave a comment

It is an unfortunate truth that hearing is one of those senses, once it is damaged, that damage is there for good. That is why it is essential that you are more aware of what is and isn’t good for your hearing health. 

And it isn’t just for you, it is for your family too.

hearing, health, ears, tips, advice
Photo by Alex Gruber on Unsplash

Although you should wait until you need a hearing solution before you take steps, you should always learn more about your option should you ever need. 

Dry

If you are a swim loving family, then there is always a risk of swimmer’s ear. Swimmer’s ear is where water gets trapped in the ear canal. This is the ideal place for bacteria to thrive. It doesn’t take long before that turns into an ear infection – causing a lot of pain and inflammation. One of the most simple ways to help the water out of your ear is by tipping your head to the side and waiting for a few moments. Failing that, gently pull your earlobe down, and that can usually help any water out. 

Stress

Many people don’t realize the reach of stress in terms of physical issues. But stress has been linked with temporary and permanent tinnitus. The higher your levels of stress, the more likely your body will settle into fight or flight mode. And as that is designed to protect you from danger, it floods your body with adrenaline – putting excessive pressure on your body heat, blood flow, and nerves. 

Volume

This tends to be something that teenagers do. They often turn their headphone volume up too high for too long. 

There are over 1.1 billion teams and young adults that are currently at risk of noise-induced hearing loss.

You can take preventative measures when talking to them about the safest levels of the volume when using headphones. There is a very simple rule that you can apply to the situation, and it is called the 60/60. It is very simple to remember the 60/60 rule – it just means you only have the volume of your headphones on at 60% of the maximum for 60 minutes a day. 

Of course, there is a high possibility that they would like to listen for longer or at a higher volume, so you need to find a compromise that works for you. But in general the 60/60 rule is highly recommended.

Rest

Believe it or not, you actually have to rest your ears. Much like every other muscle in the body, they work very hard. If you happen to have a job that is pretty noisy, then you’re going to have to give yourself a couple of hours rest per day. If you enjoy live music, nightclubs, or going to bars, then you will need to have at least 16 hours of rest for your ears the following day. This will help you recover from prolonged loud noise, And it is actually noise-induced hearing loss that comes in at number one for damaged hearing and hearing loss cases.

Going Healthy, Health, Life, Lifestyle

How to Make Your Days Off Count

2 Comments
days, days off, busy, work, lifestyle, relaxing, warm, chores
Image credit – Pixabay

We all lead incredibly busy lives, and sometimes it can feel like you never get a proper, full day off, especially if you are a parent. Even when they do happen, once in a blue moon, it’s so easy to feel like you’ve wasted them – sleeping in, rushing around doing chores, eating rubbish food because you haven’t had time to cook – and before you know it, you’re waking up on Monday morning feeling even more tired than before.

When these amazing days arrive, perhaps when the children are at the grandparents, or away with school, and you are off work – whether that is a weekend, or you work different days – it’s important to know you’re making the most of your valuable time. Follow these simple steps to help yourself feel rested, rejuvenated, and like you’ll never let your day off slip through your fingers again.

Getting Up

Sleeping in is undoubtedly one of the best aspects of a day off. However, it’s very important not to take this too far, or you risk not only wasting your day, but also damaging your sleep patterns for the next week. Scientists recommend adults have between 7-9 hours of sleep a night. Any more than this can actually be almost as bad as not getting enough sleep, as it can cause increased feelings of fatigue and even depression.

A nice compromise is to limit your lie-in to an extra hour (two at the most) – and perhaps even keep your alarm, but use the extra time to doze or read in bed before starting your day. If you’re really struggling to get up on those days off, a great incentive is to promise yourself an extra-special breakfast. Nothing tends to get people out of bed better than pancakes…

Activities

Now, your perfect idea of a day off might be to do absolutely nothing all day – and that’s completely fine! However, the idea that idle hands are the devil’s tools definitely has some truth to it. A day will always feel longer and more worthwhile if you have at least one activity planned. This can be as simple as a walk, a coffee or drink with friends – even just a craft activity at home, or finishing that book you’ve been meaning to get through. Something as small as this can give you a great sense of accomplishment, and actually help your mind relax even more than just sitting in front of the television.

Lunch and Dinner

Here is where your day off can really give you an opportunity to treat yourself. You don’t have to be eating meal-prepped dinners, or stuffing yourself with anything you can find between work and other commitments. Cooking can be an incredibly soothing and de-stressing activity for a day off, without you having to worry about time or complexity. It is now even being used as a therapy technique for people suffering from stress and anxiety, which just shows how valuable it can be. Perhaps try out some gourmet dishes you haven’t made before, or even invent your own meals without any pressure or expectation – and then you get to eat some delicious food afterwards, which is always a bonus. 

Relaxing

Here we get to the most important part of your day off: sheer relaxation. You have so many options here, so don’t always fall into the Netflix trap whilst the hours pass you by. Reading a book, playing a video game, or even choosing a specific film rather than a TV series are all brilliant options. A top tip is to do any of these things under a weighted blanket. Now, many people might think these are purely for bedtime, and why use a weighted blanket if you’re not trying to sleep? There are so many benefits to spending your relaxation time under a top-notch blanket – they are proven to reduce stress and help you feel secure, which will maximize your chill-out time as much as possible.

A Good Night’s Sleep

This might seem obvious, but the worst thing you can possibly do after a wonderful day off would be to stay up until the early hours, and wake up the next morning feeling exhausted. It might be tempting to make the day last as long as possible, but getting that good night’s sleep at the end of your day off is the best way to really make it count. Encourage relaxation with an appropriate CBD oil and then, try to get an early night. If this is difficult, try banning technology from your bedroom – or if that’s not possible, have a look at blue light filters for your devices so you can give your eyes the break they deserve.

Following all these tips will help you relax in the most productive way possible, and feel like you’ve made the most of those rare, wonderful days off.

Going Healthy, Health, Life

Support Someone Through Illness

Leave a comment

When friends or family fall ill, it can be a very upsetting time for everyone. It is important that you find out what is expected of you during this period. Some people are happy to take on the responsibility of looking after a loved one, and others take it on because it is the right thing to do. Whichever category you fall into doesn’t matter because the outcome is the same. Taking care of someone during their illness.

Usually, when someone is ill, there is more to it than just their illness to help them deal with it.

illness, health, sickness, prevention, healthy, support
Photo by Allie Smith on Unsplash

Research

The more you know, the more you can help. Depending on the illness or infection, from an insect bite to cancer treatment, research is your best friend. It will enable you to monitor them at home, to understand what the doctors and nurses are talking about and understand what your friend or family member is going through. It might be that in the end, you can only provide mental support and no hands-on care, or it might be that there is more physical care required than you had initially realized. Research the illness and the best ways that you can help. 

Comfort

Recovering from an illness, or being in the middle of something that is incredibly painful can have both a physical and mental impact. Being aware of the mental health implications of the illness will help you be able to communicate and listen to your friend or family member to the best of your ability. 

Things like clean towels, bed sheets, and soft pillows are a great ideal. On from that thing like ice chips, straws, blankets and bed pads might be a consideration too. Medical staff will be able to help you make a list of the things you are likely to need. 

Most illnesses come with the added issue of dehydration, so whenever you’re around, make sure there is water too. 

Entertainment

When you have a lot of hours to fill, it pays to think about some things that your friend or family member can do during that time. In the end, there are only so many times you can play cards. Keeping their mind active is one of the most important things that you can do to help them. 

Depending on the circumstances you might need to read a book to them or make their move in chess. And when you really want to, Netflix and Amazon have so many series you won’t be pushed for something to fill the hours. 

Sometimes though what is most needed is to listen to your loved one. Talking can often help them process what is going on and gives you an opportunity to provide the best form of support. 

More often than not, your friend and family member will feel supported simply by knowing that you are there if they need you and that they can rely on you for simple things like watching a movie, picking up some groceries or some supportive words when they are most needed.