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!
Life, Tips

Dress for Success: What to Wear to Your First Job Interview

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There is one opportunity to make a great first impression at a job interview. Having the right clothes and attitude are crucial to landing your dream position. Discover what to wear for your first job interview and how to dress for future success.

Dress Like the Employer

The first step is determining what the employer wears to work to ensure your job interview outfit is appropriate. For example, the best mens navy dress shirt with a suit jacket is ideal for a corporate job interview, but it might not be suitable if interviewing for a camp counselor position. From casual startup businesses to Fortune 500 corporations, each place has a different dress code to follow for job interviews and workdays.

Business Attire Required

Most job interviews require business attire, such as a button-up shirt, suit jacket, dress pants, or a statement dress. The key is to look professional and polished to make a stellar impression on the job interviewer. Always ensure your outfit is clean, pressed, and smells fresh without any telltale stains or tears.

Consider the Climate and Season

Another important consideration is dressing professionally for the climate and season to ensure you are comfortable during the interview. Also, those who travel for job interviews should research the current temperature and conditions to dress appropriately for the area. After all, you don’t want to wear a heavy coat to a job interview in a warm, sunny location!

Inspect the Clothes

Often we wear clothing with flaws and never notice it because we are accustomed to our environment. For example, people with pets often have hair on their clothing or small stains from interacting with their furry friends. Inspect your outfit to remove pet hair and other imperfections for a smooth and clean appearance.

Accessories Matter

Choosing the right accessories is also important to pull together an impressive job interview outfit. Avoid heavy pieces or colorful ones that make a major impact. Instead, opt for classic accessories that complement your overall look without distracting from it.

Remember the Hair

Besides choosing an impressive job interview outfit, always remember to style your hair. A professional outfit with messy hair instantly makes the interviewer wonder if you pay attention to the details. Show your ability to focus on details by wearing a classic hairstyle to complement your job interview ensemble.

Minimal Makeup

Sometimes women put on makeup to feel confident and may overdo it for job interviews. Minimal makeup without sparkles or obviously long lashes makes the best first impression on job interviews. Save the dramatic makeup strategies for a night on the town to celebrate your new job.

Remember the Shoes

No outfit is complete without the proper shoes, including your job interview selection. The shoes you choose depend on the outfit, but they should always be clean and polished. Also, if the shoes have laces, they should be securely tied without fraying ends. It would be a good idea to check out some boots for the office as well as flats, and a slight heel, so you have a range to choose from if you do get the job.

Prepare the Night Before

Finally, lay out your job interview outfit the night before the big day. Don’t over-think your outfit at this point; put everything together to be ready in the morning. When you are well-prepared, you instantly feel more confident.

The right outfit makes you feel ready for success at your job interview. Always research the company dress code and choose an outfit accordingly for the best possible experience.

Life, Lifestyle, Parenting

Prioritising Your Kids During a Breakup

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daddy, daughter, fatherhood, motherhood, divorce, separation

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Breakups are never ideal. We’d all love to live fairytale lifestyles where we stay with our partners and raise our kids in domestic bliss until they are adults. But this isn’t always the best option. Sometimes, we find that we are simply not compatible with our partners, or that our lifestyles don’t gel. We might find that one person betrays another. We might find that other issues arise. This is common and, nowadays, separation is by now means rare. What’s important to remember is that kids can have just as good an upbringing between two separate parents and this is often much preferable to being in a household that is full of arguments, tension and other issues. It is, however, absolutely essential that you prioritise your kids and their needs during any breakup. It can be tempting to focus on how you feel or how your partner feels, what you want versus what your partner wants. But you need to take care of your kids first and foremost. Here are a few ways that you can achieve this!

Make Clear Child Custody Agreements

The first thing you need to do is to make your child custody agreement clear and official. It’s all good and well having a word of mouth agreement, but then people can fail to stick to their parts without any personal repercussions. Kids need routine and stability and a clear, officially agreed custody agreement can help with this. You may need to take some time to really help yourself with understanding child custody and it’s generally advised that you and your partner work with a specialist lawyer, like Love Family Lawyers, to determine what is best for the kids. This can fall down to various factors such as where each parent is living, where the kids go to school, what each parent’s working hours are and more.

Explaining the Situation

You need to make sure that you and your partner are definitely breaking up. You need to make serious decisions, because back and forth can really confuse kids and make things harder for them. Of course, there could always be a chance of reuniting down the line. But you do need to make sure that your kids aren’t stuck in a whirlwind of you and your partner being together and breaking up constantly. When you break up, you need to tell your kids in a mature way that doesn’t drag the other parent. You need to make sure that you do this in an age appropriate way too. Telling a five year old needs to be approached in a different way to telling a teenager.

Don’t Trash Talk the Other Parent

As we’ve briefly highlight above, you need to make sure that you’re not speaking badly of the other parent to your children. Sure, you may be hurt by them, upset by them and more, but you shouldn’t dump this on your children, who aren’t emotionally mature enough to process it properly. This shouldn’t turn into a game of who can turn the kids against the other.

Hopefully, the steps above should help you on your journey to overcoming your relationship and making sure that your kids are prioritised through the process too!

Health, Tips

Tips to Help Manage Anxiety-Driven Migraines

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The challenges are physical and mental for those who suffer from anxiety-driven migraines. These migraines can be brought on by stress, worry, and other forms of anxiety, making them difficult to manage and treat. If you’re struggling to find relief, consider these tips.

man massaging head from a migraine, headache, stress, anxiety

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Identify Your Triggers

Everyone’s migraine triggers are different. For some, it may be specific foods or drinks, while for others, it may be changed in weather or barometric pressure. Keeping a migraine journal can help you pinpoint your triggers to avoid them in the future.

Reduce Your Stress Levels

Stress is a common trigger for migraines, so it’s essential to find ways to reduce your stress levels. This may involve things like meditation, yoga, or deep breathing exercises. It’s also necessary to ensure you’re getting enough sleep each night, as fatigue can lead to increased stress levels.

Stay hydrated

Dehydration is another common trigger for migraines, so drinking plenty of water throughout the day is essential. Aim for eight glasses a day and more if you’re active or live in a warm climate. Avoiding caffeinated beverages can also help, as they can contribute to dehydration. 

Eat Regularly and Healthy Meals 

Skipping meals or letting yourself get too hungry can trigger migraines, so it’s important to eat regular meals throughout the day. Make sure to include plenty of fresh fruits and vegetables in your diet and whole grains and lean protein sources. Avoiding processed foods and artificial additives can also help reduce the frequency of migraines. 

Get Regular Exercise 

Exercise has been shown to help reduce stress levels and improve overall physical health, which can help reduce the frequency of migraines. Aim for 30 minutes of moderate exercise most days of the week. If you need to get used to exercising regularly, start slowly with just 10 minutes a day and increase your time each week until you reach your goal. 

Limit Your Alcohol Intake 

Alcohol is a common trigger for migraines, so you must limit your intake if you suffer from these headaches regularly. In addition, if you drink alcohol, avoid beverages that contain histamine or tyramine, as these substances have been known to trigger migraines in some people. 

Practice Relaxation Techniques 

Learning techniques like progressive muscle relaxation or guided imagery can help you reduce stress levels and prevent anxiety-related migraines. Take some time each day to practice these techniques to be prepared when a migraine strikes. 

Consider Herbal Supplements 

Herbal supplements like feverfew, butterbur, and ginger have been known to help reduce the frequency of migraines. Cannabis has also been effective in relieving migraine pain and duration. If you’re considering using cannabis as a treatment option for your anxiety-driven migraines, a Cannabis Clinic can provide further guidance.

In conclusion, managing anxiety-driven migraines can be challenging, but with the right tools and lifestyle changes, it is possible to reduce the frequency and severity of these headaches. By identifying your triggers, reducing stress levels, staying hydrated, eating healthy meals, exercising regularly, limiting your alcohol intake, practicing relaxation techniques, and considering herbal supplements, you can relieve these problematic headaches.