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. Also happily married to my wife, Kelley, for 7 years as of 8/17/14. Sorry ladies... :) Fitness and nutrition is of the upmost 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, Parenting

The Bear is Back, But Where is Our Baby?

11/13/2014 R.C. Liley 2 Comments

It’s been 9 ~~long~~ super fast months since experienced really cold weather here in Texas, and it’s rearing its ugly head once again. I like the heat, if you can’t tell, so I’m less than thrilled to say goodbye to by garage sweat sessions. Now I’ll be huddled next to our space heater trying to keep warm with Avery before a garage workout!

When the cold came in a couple days ago, Avery’s bear suit came out. I shared a post about our experience with the bear suit last February and March, and Going Mom and I couldn’t get over how freakin’ cute she was in the thing!

The floppy, over-sized arms and legs were just un-bearable and all you wanted to do was hug and squeeze (gently) her all day!

But now, it was a bit more difficult trying to get Avery in the same bear suit. Aside from being sized 3 – 6 months (oops!), her activity level has increased approximately 500% over the course of 9 months. Guess it’s similar to development in the womb!

So, it “fit”, but I’m pretty sure her mobility was compromised a bit. Just so you know, I only kept it on her for the duration of our cold walk, and then it came right off once back inside. That said, she didn’t complain one bit while we walked, and she actually seemed quite content chewing on her paws.

Although she still didn’t seem all that thrilled to be in the tight-fitting bear skin….

Sorry, dear, but it’s much better than your lips turning blue. Like the did later that day. Double oops!

We just placed an order on Amazon for a new bear suit from the same brand, just bigger size and can’t wait for it to get here. Judging from the pic above, I’m thinking Avery is anxious for its arrival too.

Since it’s her birthday in 2 days, I’ve been doing a lot of reflecting on the past months and thought it would be neat to do a side-by-side collage of Avery in the bear suit back in February to 9 months later in Novembear (just getting my corny dad jokes warmed up!).

Kelley is off today and tomorrow to get things ready for Avery’s birthday party and hopefully Avery will take her first steps while Mommy’s home too. We’ve been saying she’s going to walk soon for the past 3 months, but hey, you never know!

Have you ever tried cramming your kid in clothes that just won’t fit anymore?

What do you think about the cold? Love or hate?

Going Strong, Life, Parenting

Last Week’s Workouts and “The Bear” Complex with Baby

11/10/2014 R.C. Liley 5 Comments

This is the week! The week our baby turns 1 year old! On Saturday, the 15th, we’re having a small birthday party at our home and then we’re leaving her with G-Ma as we head to a friend’s wedding. Is that wrong of us? Nahhhh.

Last week’s workouts were a repeat of the previous week, just adding weight to most exercises in classic progressive overload fashion. I would normally continue in this pattern for the week ahead, but might need to improvise as we prepare for the big day.

Here’s what I have for last week….

Note: All workouts are in a fasted state. I have a homemade pre-workout mix of beta-alanine, bcaa’s, creatine, and pure caffeine powder and then I’m ready to go within 20 – 30 minutes!

Monday – 11/03

– Back Squat: 4 x 8 x 220lbs

– Straight Leg Dead Lift: 4 x 8 x 210lbs

– Dumbbell Lunges: 3 x 11/side x 45lb/side

Superset w/ Glute-Ham Raise: 3 x 12

– Double Kettlebell Swings: 3 x 31 x 25lb/arm

– 31 1-leg squats and Push-ups

Tuesday – 11/04

– Bench Press: 4 x 8 x 165lbs

Superset w/ Strict Chin-ups: 4 x 7

– Dumbbell Hang Clean & Press: 4 x 11 x 30lb/arm

– 1-arm Dumbbell Rows: 3 x 13 x 45lb

Superset w/ Bodyweight Dips: 3 x 13

– Man-maker Push-ups w/ 30lb Dumbbells: 3 x 11

– Dumbbell Twisting Bicep Curls: 3 x 12 x 20lb

Superset w/ Standing Triceps Dumbbell Kickback: 3 x 10 x 20lb

– 31 1-leg squats and Push-ups

Wednesday – 11/05

– 4 Tabata Rounds: 1. Bike, 2. Burpees, 3. 15lb Ball Slam, 4. Bike

– 31 1-leg squats and Push-ups + run/walk 2.3 miles

Thursday – 11/06

– Front Squat: 4 x 8 x 175lbs

– Dead Lift: 3 x 8 x 235lbs

– Clean: 5 x 5 x 125lbs

– 31 Bulgarian Split Squats w/ 20lb Dumbbells/arm and 31 Push-ups

– Walk/Run with Avery and Abby (our Golden

Friday – 11/06

– Overhead Press: 4 x 8 x 110lbs

– Barbell Bent Row: 4 x 8 x 135lbs

Superset w/ Dumbbell Incline Press: 4 x 11 x 45lb/arm

– Dumbbell Hang Clean & Press: 5 x 6 x 45lb/arm

– 4 Rounds: Close-grip Bench – 10 x 135lbs, Wide-grip Pull ups x 6, Kettlebell Windmill w/ 25lb/side x 10/side, Bike ~30 seconds

– 31 1-leg squats and Push-ups

Saturday – 11/08

– Walk 3+ miles with Kelley while wearing Avery on my back. She had a good nap….

– Quick conditioning workout of countdown/up:

->31, 25, 20….10, 5: Double 25lb Kettlebell Swings

->5, 10, 15…..25, 31: Push-ups

– 31 1-leg squats, burpees, and bodyweight squats

Sunday – 11/09

– Work on rearranging garage to make room for Avery’s play pen gate setup.

– 30 minute cardio/strength routine of 30s on and 30s off with different exercises

– 31 1-leg squats and Push-ups

I need to get Avery’s gate setup since she’s close to walking and I don’t expect she’ll have patience to sit in her jumper once this milestone is achieved.

Hmm, or maybe she’s already lost her patience. What do you think?

When she starts making these faces, it’s either nap time, a poopy diaper, or just plain bored. For the last one, when not finished working out or never having a chance to star, I have a solution…..combine playtime with your workout!

To me, barbell work is king when it comes to strength training, but as parents and really all time-strapped people know, we don’t always have time for or access to a barbell. And if you did, just what, with maybe 10 minutes of time to yourself, would you do anyway?

The answer is a complex where you complete multiple exercise back to back without stopping to rest. A classic example of this is called “The Bear” Complex where you perform a power clean, front squat, push press, back squat, and push press without setting the bar down to make 1 rep. It’s an awesome workout that, when done for 5 rounds of 7 reps at a challenging weight, is a quick, effective routine.

But when there’s no barbell or time to use one, grab the nearest baby/kid/toddler/teenager (preferably your own), and make them the barbell. Here’s a video I put together to show you how.

[youtube https://www.youtube.com/watch?v=yb9EU4eyKlg&w=420&h=315]

Avery enjoys the moves and hopefully your kids will too. You get to bond with your child through “playtime” while fitting in a full body exercise to boot. Not bad! Give it a try and let me know what you think.

Now it’s time to prepare for a fast approaching birthday; Going Mom has off Thursday and Friday to make sure things are setup right since I’m not the best in that area. Have a great week!

Do you have any favorite workouts you’d like to share?

Any tips on how to manage a first birthday party? We have the beer, what else is needed? 🙂