Tag Archives: health

Going Strong: Burpees, Babies, and Learning to Count

02/24/2014 R.C. Liley 16 Comments

Babies and Barbells; both perfect for fitness!

I’m a guy who feels the need to do some sort of exercise on a daily basis. If I don’t do something active, I feel lazy and stressed. A little obsessive, yes, but it’s the truth. I know rest has a very important role in fitness, and this is my weak link.

I used to just run, a lot, and have finished several marathons as a result. This was very satisfying and very hard to train, and took a lot of time. I don’t run so much anymore, but do so on occasion. Now my training is more geared towards strength.

Although I am reluctant to stop running after training so hard and long to get to where I was, I didn’t like not having strength. Now I can squat, bench, dead lift, overhead press, and run! But, Now that we have Avery, my structured exercise routines have gone by the wayside and I just hope that I’ll be able to do something close to what I would normally do.

Not one to accept just doing nothing, I try my hardest to muster motivation to get in a work out during Avery’s usually longer morning nap. Sometimes, that doesn’t always work out (ha ha, see what I did there?), and I have to go with Plan B; exercise with Avery!

I started by doing calf-raises while standing and feeding Avery a bottle. I’d tell her what I’m doing and count to 100. Perfect, I thought, teaching my baby to count and getting in some sort of activity. This led to me holding her and doing lunges all around the house while counting out loud. I’d even lunge to our closet, gather dirty clothes, and lunge to the washer to start a load. Teaching, washing, and exercise; that’s basically killing three birds with one stone!

Here’s a video a put together of doing lunges and a great full body move I call Baby Thrusters. It’s just doing thrusters (squat down holding a weight and thrust up with the weight overhead) while holding your baby as the “weight”.

[youtube https://www.youtube.com/watch?v=BP-3H62N8cw&w=420&h=315]

As I mentioned in the video, babies are perfect for increasing strength as they have built in progressive overload by constantly growing (i.e. gaining weight).

When she’s in a good mood, I’ll put Avery down and do burpees while counting out loud to her. Check out my video of her watching in bewilderment wondering what the hell daddy is doing.

[youtube https://www.youtube.com/watch?v=qYdYG8PN5Qo?rel=0&w=420&h=315]

Since the day we returned from the hospital with Avery, I have been doing 30 burpees every day. Some days I have zero energy or motivation, but I knock them out, all at once. In the closet, our garage, in the middle of our walk, the kitchen, wherever; just gotta get them done.

Give it a shot, commit to a set number and make yourself do that many burpees (or any other exercise) every day. So, when the day is over, you can say that at least you did something. Sadly, that’s more than many people can say.

A few more months, and this won't be easy! — A few more months, and this won’t be easy!

The main thing I’m trying to stress is, although becoming and being a parent is tough all on its own, you can still find a way to keep fit with a little creativity. Even better, telling your little ones what you are doing and counting sets/reps out loud will help them develop their constantly growing brains. Plus, parents leading by example is a sure way to help your kids grow to appreciate being active just like their parents.

Do you have any special ways of keeping active with your child?

If you have any questions on other exercises or fitness in general, please message me and I’d be happy to help however I can.

This post is part of the #FitFamilyFriday link up. Make sure to go there and check out other fitness inspired posts by other great parents!

Food

Grilled Goat Cheese Sandwiches and What I’m Eating Lately

01/31/2014 R.C. Liley 9 Comments

Food is the key to many of our hearts. Sadly, food is also what stops many people’s hearts because of their poor choices in fast food, going out, and just pure ignorance. Hey, I was there once, but I wanted to be better, so I read and experimented until I learned. Of course, you’re never done learning in this area.

Anyway, I could go on and on about that topic. I just wanted to share what’s been keeping Kelley, my wife, happy lately; at least in the food department. Grilled goat cheese sandwiches. It feels good to makes something that someone you love looks forward to, so I keep making them.

Baby Watching and Sandwich Making. It's a learned skill.... — Baby Watching and Sandwich Making. It’s a learned skill….

They are pretty easy to make, unless you’re doing it while holding a baby in one arm. Just add 20 minutes to the usually 10 minute process. I just made two while Avery is sleeping in her crib (yes!!!) to be ready for when Kelley gets home.

All you need is two slices of bread (I use sprouted whole grain like Ezekiel) and goat cheese. To make them extra special, I add green onions, garlic, smoked paprika, basil, and red pepper flakes. If we have it, I’ll spread hummus on the other slice of bread for extra nutrition and flavor. Sadly, no hummus today, as you can see.

If you really need instructions, you put the goat cheese somewhat evenly on a slice of bread. It doesn’t have to be perfect since it will melt once heated and distribute better. Then add whatever toppings suit you best. If you have it, I highly suggest spreading hummus on the other side. Any kind will do, but I normally choose red pepper hummus.

Heat a pan, griddle, or grill on medium high, let cook about 1 – 2 minutes on one side while pressing down, flip on the other side doing the same, then remove. Slice in half easier, less messy, eating and cautiously pass to your wife for approval. I will either have a salad or tomato soup to go along with this; both are good options.

As for me, I’m going crazy watching Avery squirm and trying to make something to eat for my one meal of the day. I sometimes get to eat again at night…

So, I steamed broccoli and carrots and decided using a spoon is the best way to eat them, along with my cup of coffee. Nothing weird about that, right? Meh, it’s all good.

At least this leftover pancake egg white sandwich with chocolate peanut butter is worthy of sharing. Yum, I want more….now!

Pumpkin protein pancakes with egg whites and peanut butter

My first day on the job yesterday went okay for the most part, but as the day went on, naps grew shorter, and then Avery did not sleep well at all last night. She spent half the night sleeping on Kelley, then I took her, fed her, and slept on the recliner the other half.

What did I do wrong? Hoping to improve this today. Maybe it was the lack of a poop yesterday. If that’s the case, problem solved as of 8 o’clock this morning!

We have friends coming in tonight to visit for the weekend, so we’re crossing our fingers nothing too upsetting happens. They do have a slightly older baby of their own, so at least they’ll be understanding.

Annnndddd my time is up, need to dry our cloth diapers and tend to Avery.

Ever make a grilled goat cheese sandwich?

Any other kind of grilled cheese you like?

Who else eats everything with a spoon? Besides salad, I seem to use a spoon all the time. I need spork to make life easier….

Life