Tag Archives: tips

Raising a Tiny Superhuman: Getting the Best Advice from Ben Greenfield

10/14/2014 R.C. Liley 2 Comments

For the past few months, I’ve been enjoying listening to podcasts covering topics on fitness, nutrition, and obviously, being a dad. I have a few favorites on fitness/nutrition that I look forward to each week, but for the dad podcast, I only listen to The Life of Dad Podcast since it’s all you need for Dad-ertainment!

Regarding the fitness and nutrition podcasts I’m subscribed to, the one I listen to the most is from Ben Greenfield Fitness. Ben Greenfield is one of the world’s top personal trainers and wellness consultants who, in 2013, was voted as one of the top 100 most influential people in the health and fitness industry. Plus, Ben and his co-host, Brock, always put on an entertaining and informative show.

Since I’ve discovered his podcast, I’ve been listening along as I go on my daily walks with Avery. Hopefully she’s picking up on the great info too! As a dad to 6 year old twin boys, Ben frequently mentions the fun, creative ways he includes them in many of his exercise routines and has provided tons of advice on how to keep kids active and healthy. Or, as he puts it, raising tiny superhumans.

The world needs more tire flipping families!

Taking his words of wisdom on how to raise tiny superhumans, Going Mom and I have been implementing what we can to ensure Avery maintains her superhuman status all the way into adulthood.

Before she was mobile, Kelley and I would do workout videos together as Avery watched in her jumper or swing. Now that she crawls and is almost walking (so freakin’ close!), we depend on her jumper to keep her content as we workout.

We have a power squat rack with an Olympic barbell set in our garage in which I use to follow an upper/lower strength routine. We now have her jumper setup in the garage, and luckily Avery tends to enjoy this time making her own jumper workout.

I guess every day is “lower” day for her! Actually, with how much she crawls and pulls up on everything all day long, she’s getting a full body workout every day of the week. I’d say she’s on her way, if not already there, to superhuman status!

Ben also gives plenty of nutrition advice for kids (most adults should use it too!) that Kelley and I will surely use as Avery grows. For now, her main source is still breast milk, as all babies should have and deserve, along with steamed veggies and a little egg at dinnertime.

Going Mom and I also make it a point to get on the floor with Avery and simply play.

This does so much for a child’s development, and once she’s older I’ll add in a little rough housing too.

Ben speaks on this in his podcast, “10 Tips for Raising Healthy, Smart, and Successful Kids” where he brings up playing with your kids releases oxytocin in both parents and their children.

Seriously, if you’re a parent, go listen to that podcast now! Ben and his friend, Ari, give all kinds of great advice on ways to exercise with your kids and incorporate healthy food in their diets. Some of my favorite things mentioned are:

– Going to a park or any open field and let your kids practice kicking a soccer ball or throwing a frisbee as you sprint after them to “fetch” and bring them back. Upon returning, he then suggests doing 5 burpees together, or you can whatever you and your kids are capable of.

– Doing pushups and pullups with kids on back.

– If you work out at home, have mini versions of your equipment available so your kids can see and mimic your workouts. You can buy things like mini kettlebells and medicine balls made specifically for kids and I can’t wait to get both for Avery.

– Go on hikes and wear a weight vest to keep you from going too far ahead. Ben also mentions using an elevation training mask to make it even more challenging for you and I already bought mine to have ready once Avery is walking on her own. Then, if/when your kids tire, pick them up and carry them for a bonus challenge.

Elevation training mask + babywearing=not impressed — Elevation training mask + babywearing = not impressed

– Making use of essential oils instead of modern medicine. Use lavender oil on your kids’ pillow to help them relax and sleep peacefully or treat infections with oil of oregano. Even remove warts using lemon oil instead of the dangerous chemicals sold in most stores.

I could go on with a long list of things Ben and his many guests give on how to raise tiny superhumans, but I suggest you go have a listen or read for yourself. As a matter of fact, he has an awesome e-book titled “10 Ways to Grow Tiny Superhumans” you can download now and start incorporating his healthy advice today. And it’s not limited to just your kids, this advice is beneficial for us parents too!

For more informative articles Ben published on the topic of kids, check out this link to his website and have a look around.

I get antsy every time I listen to Ben mention some new activity he did with his twin boys as I can’t wait to do the same with Avery as she grows. That said, I’m not rushing her to grow up anymore….time is going fast enough as is!

Have you heard of or listened to Ben Greenfield?

Do you currently do anything active or healthy with your kids to turn them into tiny superhumans?

Disclosure: I was not compensated in any form for this post and all thoughts/opinions are strictly my own. That’s not to say I didn’t try though!!! 🙂

Giveaway, Parenting

The Best Night Time Routine for your Baby and a Fresh Air Crib Liner™ Giveaway!

08/06/2014 R.C. Liley 7 Comments

Isn’t it funny how hard some of us try just to have a baby and want so bad to become parents, but then, upon baby’s arrival, we immediately MUST find a way to get them asleep! Don’t get me wrong, I know it’s not like we’re trying to get rid of them, I just feel there’s a little irony in there.

Sleep was, is, and will always be one of the most talked about, important, and difficult parts of raising kids. Many parents will quickly buy anything promising to safely get your baby to sleep through the night in hopes that it actually works. I know this because I’m one of them!

And yes, I too felt the grief when these false hopes turned out to be nothing more than a way to get rid of our money. Who needs money anyway? :/

As many parents already know, gimmicky products may or may not actually benefit your child’s sleep, but there’s one surefire and free thing we can all have immediately; a night time routine. You know, a way parents can ease their kid’s transition from being awake to going to sleep.

So, what is the best bedtime routine for your baby? This might come as a surprise to some, but there is no one best way. The best routine for our house may not work so well in your house and vice versa. Whatever you and your family can stick with and get your baby used to will be the “best” routine.

As your baby ages, you might do a few things different, but as long as nothing major is changed like watching TV after bath time when TV was always before, you should be safe. For us, we usually go on a walk before sitting down at the dinner table together. After dinner, it’s straight to the bath (she really needs it since we’re doing baby-led weaning!), and then we go to her room to dry off, rub coconut oil on, and Going Mom will nurse her to sleep.

Other things to incorporate into a night time routine include:

letting your baby move around to get built up energy out of the system
giving a baby massage
story time (preferably nothing too adventurous or exciting)
talking with your baby about the day
saying goodnight to everyone and everything (stuffed animals, toys, etc.)
create a soothing playlist of lullabies or other easygoing music to have in the background while settling in for the night

Whatever you choose for a routine, stick to it! Even when you’re away from home, try and stick as close to your usual routine as usual to give a better chance that everyone will have a good night’s rest.

When your precious little one finally goes to sleep, a safe, comfy crib will help to ensure they stay that way. A problem we ran into once Avery learned to roll around was that she would get her limbs caught between the crib. And there went sleeping through the night….*womp* *womp*

From reading about the dangers of crib bumpers, we didn’t want to put Avery at risk of suffocation, but luckily we found a breathable mesh crib liner to keep her limbs in and danger out.

Since installing the liner, we have had zero issues with safety and Avery’s arms and legs are always inside where they belong. She’s even pulling on the crib and liner and standing up now, but we still have no issues with anything getting messed up and out of place. To us, we wish we would’ve had a liner in from the start, but better late than never, right?

Do you have a crib liner for your baby or baby on the way? Obviously, we were a little late to the game, but lucky for you, the nearest Target now has all you need to line your crib and keep your baby safe and comfortable!

The Fresh Air Crib Liner ™ by SootheTime can now be found at Target, and you can even get a $5.00 rebate by clicking here. This is the perfect alternative to dangerous crib bumpers and will allow baby to sleep safe and sound while parents can sleep with peace of mind.

The liner is meant to fit most cribs with ease and has colors for boys, girls, or a unisex option.

If you haven’t found something to keep your baby safe in their crib, then head to your nearest Target and pick up a Fresh Air Crib Liner™ for yourself. Don’t forget the $5.00 rebate!!

But, if you can wait a few days, I have an even better way to get your own Fresh Air Crib Liner™ by entering to win one here! Just do as told by RaffleCopter and you’ll be entered. The giveaway will end next Wednesday, 08/13, at midnight.

a Rafflecopter giveaway

Best of luck to all of you!

Disclosure: “I am participating in this campaign as a member of The Niche Parent Network & Conference. Although I received compensation and product, all opinions are my own.”

Food, Parenting

The Best Way to Never Worry About Calories Again

08/03/2014 R.C. Liley 5 Comments

Basically, eat whole foods and don’t eat packaged food. Cutting out packaged food and making your own snacks and meals from fresh, wholesome ingredients is the key to better health. Convenient foods sealed in a pretty package or perfectly shaped box present a problem for many people; they’re convenient!

What happens when you pour a bowl of cereal, finish the puffs/flakes/crisps (I’ll save these processed things for a later post) and still have milk leftover? Instead of simply just drinking it or finding use for it in a recipe, many people will just pour more cereal in the bowl.

I’m guilty of doing this in the past, and sometimes still do, but I rarely buy boxed cereal for this reason. I make my own “cereal” with plain rolled oats and add various ingredients like pureed pumpkin, carrots, eggplant, yogurt, protein powder, peanut flour, chia seeds, mashed banana, nut butter, and more.

I’ll add stevia to make it sweeter if necessary, and always avoid adding non-nutritive sugar. Using a banana has the benefit of providing natural sweetness and comfort.

When you choose to eat whole foods that aren’t sitting on a shelf in a package, you naturally feel full and know when to stop most of the time. With plenty of fiber, water, and essential nutrients in whole veggies, you can eat plenty and still have a low calorie meal.

I want so bad to explain this to the uninformed, but so many think of this as “too hard” or “there’s just not enough time.” Nonsense! I say. If you say you really want to be healthier and change your lifestyle, then it CAN be done!

Give it a chance; if you’re going to buy something packaged, make it baby carrots or a veggie mix that’s pre-cut. These are great for snacking alone or dipping in no or low calorie dips like mustard or plain non-fat yogurt mixed with herbs and spices.

It’s funny how you could give an unhealthy person a few simple ways to be healthier, but they will quickly ignore the suggestions while buying into the advertising on a box of “all natural” or “high fiber” snacks.

It should be a red flag when you see a product trying to pass itself off as being healthy by just saying it is low cal or making some other claim on the front of the box. Then you read the ingredients and see 50+ items you can’t pronounce. Really? Is that healthy? NO!

Sorry for all of the jumping around, my head spins when I get caught up thinking of the vast information out there and how people listen to the wrong things. Usually it ties into what’s easier.

As a parent, I’m even more uptight about food and where it comes from. Avery is only eating solids at night with the rest of her calories still coming from breast milk, but she’s enjoying her fresh veggies. Why would I want to feed a cutie like this something manufactured in a plant and rolled off an assembly line?

When she’s older, I hope to have her in the kitchen helping me prepare the food that we eat and learning along the way. Nothing but the best for our growing girl, and I know she’ll be healthier as a result!

The takeaway?

Don’t follow some diet, especially ones that will benefit financially from you.

Don’t listen to claims on labels or even purchase packaged food.

Do choose whole food like fresh produce, lean cuts of meat (if applicable), and plain legumes.

Here are a few posts from my old food blog, Just Add Cayenne, for some great ideas to get started:

Healthy Food Swaps

15 Healthy Cooking and Eating Tips

Diet Fads and How to Avoid Them

Why Diets Don’t Work

Simple and Healthy Snack Ideas

Hope these help!

Are you stuck in a convenient food rut? Were you in the past? If so, how have you prevailed to overcome the “easy route” and choose fresh food instead?

Do you agree with my assessment? Whole foods = natural calorie regulation, no counting needed! The stripped down boxed stuff will leave you constantly craving more and more and may not ever keep you satisfied.