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!

Fun Things You Can Do With Your Kids On The Beach

beach, family vacation, trip, travel, kids
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Whether it feels like it or not, summer is right around the corner, which means that you’re probably in the process of planning a trip to the beach. After all, there are few things better than relaxing on a blanket of warm sand and dozing your troubles away. Of course, beach trips can quickly turn sour and be cut short if your children aren’t entertained, so it’s important that you plan a few fun activities to keep them busy throughout the day. If you’re stuck for ideas, then keep reading for four great ones.

  1. Create Beach Art

Building sandcastles is definitely fun, but it’s an activity that will only keep your kids busy for so long. If you want to prevent them from getting bored, then you need to think of something bigger. This is where beach art comes in. All you need to do is get to the beach as early as can and send your kids out hunting for cool and colorful objects to make pictures with. You could also challenge them to create sand sculptures, or get them to draw on rocks and shells.

  1. Drive Dune Buggies

If your child is somewhat of a daredevil, then you might want to get them their own dune buggy and bring it with you when you go to the beach. If you’re not sure what dune buggy to buy your child, then you can visit Kids Ride Wild for some advice. A dune buggy will provide them with hours of fun during your day out, and is something they can also ride at off-road tracks closer to home. Many buggies have two seats, so your kids can share this hobby and have fun together.

  1. Play Sand Pictionary

If you’re familiar with the game Pictionary, then you can probably guess what sand Pictionary is. All you need to do is pick a card with a word on, like fish or firework, and then draw this picture in the sand where you’re sitting. Your family will have to try and guess what it is that you’re drawing, and when someone guesses correctly, they get a turn. You could also play tic-tac-toe, by drawing the grid, Xs, and Os in the sand, like with Pictionary.

  1. Ride Boogie Boards

Boogie boards can be bought from shops all along the beachfront, so pop in a few and get one for each member of your family. They’re relatively cheap but are a lot of fun, and you and your kids can spend hours trying to ride the waves on them. You could even have a competition to see who can balance on their boogie board the longest, by lining up along the end of the water and standing on your boards. To make it extra difficult, you could face away from the waves.

Going to the beach can be a lot of fun, but only if you’ve got fun things to do. Hopefully, your kids will enjoy the activities above, so you don’t have to cut your day out short.

4 Things No Parent Is Prepared For

It doesn’t matter how much you love your child.
It doesn’t matter how many parenting books you’ve read.
It doesn’t matter how often you’ve told yourself you wouldn’t make the same mistakes than other parents make.

There are many parenting situations that nobody is prepared for. These situations can be challenging. They can push you to your limits. They can get you outside of your comfort zone. More importantly, they test you, sometimes in the most brutal way. Nobody is born a parent. But while most people have expectations of what it would be like to have a child and of how they will help their children to explore the world, real life can be full of surprises. If you and your partner are expecting a child, these are some of the most unexpected challenges that you might need to face. There is no right or wrong answer. But here is, in 5 examples, the heartbreaking truth that no parent wants to talk about.


Are you ready for the challenges of parenthood?

Challenging health conditions at birth

When you have a child, you expect that your son or your daughter will outlive you. It is the way things should work. So, it can be devastating for many parents to discover that their child was born with a health condition that can significantly reduce their life expectancy. Unfortunately, there is no answer to the typical question: What do I do now? Some parents choose to fight to give their child the best chances in life, such as the parents of Alfie Evans, the little
boy born in the UK with a fatal disease. The toddler was kept alive by artificial ventilation for the best part of his life and the family spent a lot of time researching legal options to give time for his condition to improve. Unfortunately, when it was clear that Alfie couldn’t be saved by medicine, the parents lost their legal battle and their son died. This
soul-breaking experience is one of many parents. Parents of a baby born with Edwards syndrome often face the pain of losing their child within a few days after the birth. In this condition, like in Alfie’s case, it is unfortunately advisable to take no measure to sustain the life of the child due to their medical abnormalities.

Troubling and unexpected allergies

Not all medical conditions have dramatic consequences. A baby that is born with an allergy can enjoy life normally. However, it is essential that parents remain attentive to signs of troubles or negative reactions to external factors. For instance, a baby who is allergic to baby formula might be often sick after their feeding time and may express
discomfort through crying during the digestion period or showing a skin reaction. Allergic reactions can be difficult to
spot if there is no history of allergy in your family! Additionally, allergies can lead to terrifying reactions in a newborn
from vomiting to purulent rashes.

Difficult behaviors

Babies, when they grow up a little and reach toddler’s age, can begin to interact with their surrounding in highly emotional ways, such as throwing a tantrum when they are displeased with events. While tantrums are a perfectly
normal phase of parenting, it can be challenging at the best of times. After all, a lot of parents can feel at a loss when
their child misbehaves so severely that it causes a strain on familial relationships. Tantrums are not acceptable and
need to be targeted effectively. But could there be a medical condition that can explain your child’s reaction? Kids who suffer from ADHD or anxiety are more likely to throw terrible tantrums, for instance. Additionally, if you’re too worried about the attention that your child’s behavior brings to be a responsible parent – aka, if you give in at the first tantrum to get your peace back – aka, you might encourage negative behavior.

Does your child behave?

Troubles at school

Finally, when your child goes to school, most parents hope that their kid will bring back straight As within a few weeks. Unfortunately, kids who struggle with maths, or reading are not uncommon. Some troubles can appear as early as during the third grade. Don’t be harsh with your child. Instead, take the time to address their issues as early and in-depth as possible. Learning disabilities do exist, and when treated effectively, they don’t need to be an
obstacle. Indeed, dyslexia, dyscalculia and concentration disorders can be identified, so that your child can receive the support they need. Ultimately, there is no need to make a child feel stupid when they are struggle with learning difficulties!

Becoming a parent is a challenging experience. You need to prepare yourself mentally and emotionally for a variety
of stressful situations. Remember that a good parent is someone who can accept their child as they are. You’ll never be alone through difficult times.

Improving Your Sleep Quality

Getting enough sleep is important for a healthy lifestyle. Without the right amount of sleep, you can feel sluggish and lethargic, have trouble concentrating, struggle with headaches and muscles pain, get tired eyes and generally feel a little rubbish. The odd late night or early morning won’t hurt you; you’ll just recoup when you can and get through the day with caffeine and energy-boosting snacks, perhaps fitting in a power nap when you’ve got chance. But, regularly fail to get enough sleep and you’ll never feel quite right. Tired will become your default state, your physical and mental health could suffer, and you could lose all enjoyment of life.

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But, there’s more to it than figuring out how much sleep you need and going to bed in plenty of time to get it. That would be simple. Most of us need 6-8 hours, so we’d just go to sleep 6-8 hours before we need to get up. But, anyone that’s ever slept in a sleep tracking activity monitor will know that it’s a little more complex. During that 8 hours, many of us are restless, or awake for up to 30 short spells. After each spell, your body takes time to return to a deep sleep state. So, even if you get a good 8 hours every night, a poor quality of sleep with lots of restless spells can still leave you suffering from the symptoms of fatigue and wondering why.

Change Your Mattress

Being uncomfortable is a leading cause of poor quality of sleep. If you wake up each morning tired and achy, with a stiff neck and back, it’s time to make some changes. Read this Leesa mattress review and look for some pillows that are comfortable while supporting your neck. It can also be worth changing your bedding and making sure your blankets are keeping you warm or cool enough. Take your time to get this right, don’t underestimate the importance of nighttime comfort.

Stop Eating and Drinking at Night

We all know that we should stop drinking caffeine in the hours leading up to bedtime as it will keep us awake. But, did you know other foods and drinks, even those that claim to help you sleep, can have a similar effect? Drinking too much means that you are likely to wake up needing the toilet. Even if you can go back to sleep and wait until morning, your bladder has interrupted your sleep cycle. Eating too late means that your digestive system is still working hard when you get into bed. This means that even when your mind is asleep, your body is still working much harder than it should be when it’s meant to be in a resting state.

Stop Stressing

Most of us have at some point spent a night tossing and turning worrying about the day in front of us or stressed out over the one that’s just been. We go over conversations thinking about what we should have said, we get worked up over things that we don’t know will happen, and we can’t switch off.

It’s important to release your stresses and concerns before you get into bed, and that you remember that things rarely seem as bad after a good night’s sleep. When you get home from work, vent, let it all out and talk. Then, spend the rest of your evening relaxing before bed to prepare your body and mind for sleep.