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!

Quick & Cool Mac Customization

When it comes to your computer, they tend to become personalized pretty quickly. They cost a heap of cash, we save everything from banking details to photos of us as babies on there. And, while many people would love to have the Mac Vs. Windows conversation repeatedly, it really does boil down to personal choice. For example, using Airdrop to quickly share files or screen mirroring if you have a capable telly. You might even want to use Chromecast (more information on that here https://setapp.com/how-to/set-up-and-optimize-chromecast-for-mac). The point is, if you can think it up, you can probably do it.

Typically though, if you have an iPhone, getting an iPad of Mac is just smart – the Apple Ecosystem is super smooth to use on the go and even more so if you are a freelancer.

But, what cool stuff can your Mac do? How can you customize it?

mac, computer, windows, apple, iphone, ipad
Photo by Patrick Ward on Unsplash

Wallpaper

You know that saying – keep it simple, stupid? Well, of course, wallpaper was going to one of the most natural things to change. But to keep it fresh, set up a range of your favorite images and have it set to change automatically. To do this, you just go System Preferences > Desktop & Screensaver. From there, you have a range of options that will help you set up something you are happy with. You can click then random order box if you like to be surprised or set it up to only display what you want and when. Simple and effective.

Hot Corners

Many people don’t even know this is a thing. When you are in the Desktop & Screen Saver menu, you will see the Screen Saver tab. The bottom corner will have a button that says Hot Corners.

This little button will open up a quick world for you. You can set each corner to invoke specific actions. For example, if you edit a lot of photos, perhaps one will bring up Lightroom or Photoshop, the other might be Photos or your photography website. You can set up pretty much anything you can imagine that works well for you.

Color

Some people love dark screens, others love pink. If you are pretty much sick of seeing any links in blue and want sky blue instead then this is for you. System Preference > General then hit Highlight color & choose a color. There are 8 choices given, but you can select Other and play with the color picker until you find what you want.

Time

The menu bar has a lot of potential – if you are willing to spend the time to set it up. Did you know, for example, you can have so much more than just the time on the bar. In fact, you can have the time with second, flash the time separators, the 24-hour clock, am/pm indicators, the day of the week, the date and even an announce the time function. To access all these goodies, click the time in the menu bar and go to Open Date & Time Preferences to get started.

App Icons

If you really want to give you Mac the personal touch, then you can change your app icons. The process for changing isn’t too tricky, and if you have a specific aesthetic, you enjoy, then this will be one for you. First, you’ll need to find and download all of the icons you want to use. If they are in a .icns format, then you won’t need this next step.

Select the .png or .jpeg and click Preview, then Edit, Select All and then copy the selection. Locate the app that you want to changes, select it, and click Get Info or Command-I. Click the small icon in the top left of the app and then Paste (Command-V) the new image in place.

It is worth noting that it works for almost all apps, but might not work on Apple’s own apps.

Dock

If you have a lot of programs on your dock, it can feel cluttered and clunky. But, you can add space between each one to ease that overfilled look. If you don’t love the spacers when you add them in, you can simply drag them away.

To add spaces, open up Terminal and then enter this code:

defaults write com.apple.dock persistent-apps -array-add ‘{“tile-type”=”spacer-tile”;}’; killall Dock

Don’t panic when your whole dock disappears for a moment – it will be back. You’ll notice that there is now an invisible tile while can be dragged to anywhere you’d like to add a space on the bar.

Spotlight Searches

If you often work in coworking space, but you have files that you don’t want to be listed during a search, then there is a simple way for you to exclude them from the searches. Go to System Preferences and click Spotlight, then click Privacy, then go to the + and add the folders that you don’t want to pop up in future searches.

Finder

Finder is a fantastic tool – most of the time, but you can make the organization a little bit better. Finder has plenty of settings that simply make it look neater. You can arrange things in Kine, Size or Date Added. If you are very good at remembering to label your folders with the correct names, then the excellent look of alphabetic order might be the one for you.
There are of course many more things you can do with your Mac to personalize it, some are more technical than others. Of course, if you are really intent on making it your own, you might like to grab some stickers and make something super cool. Or, design your own screensavers and desktop backgrounds. Another great option is using the iTunes Artwork screensaver (but for this one, if you work in shared space you need to really stand by your music choices!) Macs are a lot of fun, once you get into it, you might find you just love the simple monochrome look.

The Best Way to Celebrate Memorial Day

Me·mo·ri·al Day
noun
noun: Memorial Day
  1. a day on which those who died in active military service are remembered, traditionally observed on May 30 but now officially observed on the last Monday in May.

I wanted to share the definition of Memorial Day to make sure we all take a moment to remember those who died while serving our country. So please, before you fire up the grill and open a cold beer, pay your respects to these men and women.

Memorial Day is not to be confused with Veteran’s Day which celebrates all of our country’s veterans. Although I have never served, many of my friends and family have, and I am thankful for everything they have done. I’m also thankful for those currently serving and always will be!

A few years ago, for Memorial Day, I ran a 10k that honored our nation’s fallen heroes. This year, I’m not running a race, but I will still pay my full respects to those who died in battle.

I won’t try to act like I know all the ins and outs of how our nation formed into what it is today, because I don’t, but I know that many men and women put their life on the line to make it possible for me to sit here and write this in the comfort of my home. For that, and for everything else they have done, I am forever grateful.

Just taking a moment of silence to think about the hardships so many had to go through and how appreciative I am to be staring at two crazy (but cute) kids every day is the best way I can think of to celebrate today.

memorial day, humor, kids, parenting, fatherhood, motherhood
No, the finger is not intentional, she knows not what she does!

Matter of fact, I think that celebrating the heroic efforts of so many should be a daily thing. I know not every day can be a holiday, but we can still be thankful for what other’s have sacrificed, right?

There are many other things at work (like my dear wife) that enable me to stay home to raise our retirement plans (aka kids), but without those we are remembering today, none of it would be possible.

So as you gather with friends and family over good food and drink, please take a moment to appreciate more than just an extra day off work (if you get that) and think about things we have that truly matter….love, life, and freedom. Unless you’re surrounded by baby gates that block you just as much as it does them.

Happy Memorial Day!

How To Stay Healthy At Work

Developing healthy habits in the workplace is a mental venture as well as a physical one. It’s important to be in the right frame of mind to reach your full potential, and this can be affected by all manner of different triggers.

healthy, work, lifestyle, nutrition, exercise
Image Source

Start With Nutrition

Every good day starts with a healthy breakfast! You need to begin with a nutritious, carb-focused and protein filled meal to give you the energy to work through until lunch, and avoid giving into unhealthy sugary snacks or caffeinated drinks. If you have time in the morning, whip up an omelette, make some fresh porridge or blend some of your favorite fruit and vegetables together to make a smoothie. If you’re usually in a rush, grab some fruit and greek yogurt, or prepare some overnight oats before you go to bed to eat on the go. Snacking at work is commonplace, and it’s likely your colleagues will be around to offer temptations. By giving into the treats, your body will get an instant rush of sugar, but this won’t last long. You will slump shortly after when its dispersed and has been absorbed,  and you’ll be left feeling lethargic and peckish until you get another bite. To combat these types of cravings, ensure you bring more nutritious options to work of your own – some great and easy options include carrot or celery sticks with hummus, sweet or salted popcorn, or any portions of your 5-a-day. When it comes to eating lunch at work, its best to plan ahead and make something of your own. Shop bought meals are often very high in salt and fat, so opting for a healthy homemade dish will keep your energy levels stable until it’s time to go home. However, don’t forget to treat yourself every now and again. After all, you deserve a reward for working so hard!

Stay Hydrated

There is nothing more important for the human body than drinking water. It’s so easy to lose track of how much of the clear stuff you’ve had to drink each day, but even slight dehydration can leave you feeling nauseous and fatigued. The human brain is made of around 75% water – by not drinking enough your circulation is forced to slow meaning less oxygen can travel around the body, and to the brain. This can most certainly have an affect on your mood, leaving you unfocused and foggy. To combat these symptoms, you should aim to consume around 8 glasses (2 Litres) of water each day, and a simple way to check your hydration levels is by passing urine: a light colour means you’re doing fine. If you’re not so keen on the taste of water on its own, try adding a sugar-free fruit cordial to give it more flavour, or some refreshing herbs and fruit wedges such as mint and lemon or lime.

Be Active

If you work in an office or in front of a computer, it’s essential that you get outside to exercise and give your eyes and lungs a much needed break. Sitting down at a desk shroud by artificial light and air conditioning all day can leave you feeling lethargic and slow, but going for a brisk walk or heading to the gym after work will release endorphins making you feel more energised. The same endorphins (medically known as Serotonin) can relieve symptoms of anxiety and depression, and make stress much easier to handle. Much like drinking enough water, doing regular cardio increases blood flow to the brain, leaving you more alert and focused. It also helps your body in gaining the vital strength it needs to fight off any illness or disease, meaning less sick days and better long term productivity. If you find yourself seated for most of the day, stand up and stretch as frequently as possible – run on the spot to encourage blood flow and stretch your back and neck regularly to avoid aches and pains from bad posture.

Know When To Switch Off

Sometimes it’s hard to find a good work-life balance. Problems aren’t always left at the desk; they can follow you home and whirl around your mind whilst you lay in bed, stopping you from sleeping and making you feel like your shifts never end. One of the easiest ways of separating work from home is by having a simple ‘end of shift’ routine. Washing up your coffee cup, switching off your laptop and moving any documents out of sight can send an effective signal to the brain that you are no longer on the job, helping you to wind down and focus on relaxation. Use the time of your home commute – listen to an audio book or some calming music and choose a quieter more scenic route. It’s necessary for your body to get at least 7 hours of sleep each night; meditation is a wonderful way of cleansing the mind of the days worries, and can give you a clear mindset to drift off with more ease.

What To Do If It All Goes Wrong

Illness can strike at any time, no matter how much effort you put into your health and nutrition. It’s essential to have a plan in place if something unexpected were to happen, as workplaces are not always sympathetic in situations of absence. Getting health insurance should be a top priority, as it will give you peace of mind if anything were to happen and also give you the necessary means to survive a break from employment. Make sure you let your boss know about any health problems you have when you start your job, as this can help them to help you. Let them know of any medication you need, so they can give any details to assist in an emergency situation.

Hopefully these useful tips will aid you in staying healthy and happy at work, allowing you to thrive and do your job to the best of your ability whilst maintaining good energy levels and handling stress appropriately!