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!
Going Healthy, Health, Life

Say Goodbye to Sleepless Nights

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sleeping in bed, rest, sleep, insomnia

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It’s not always easy getting a good night’s sleep, especially when you are a busy parent with a stressful job and a jam-packed night, but, as we all know, sleep is so crucial for our health, wellbeing, and our ability to function when doing all those day-to-day tasks that fill up our calendars!

That’s why, today, we are going to look at a few things that will help you wave goodbye to sleepless nights and say hello to lots of deep, rejuvenating sleep.

1. Create a Sleep Playlist

When you can’t sleep at night it is often fair to say that three are annoying sounds stopping you from doing so, and it is also fair to say that there are often sounds that will soothe you and help with that. So why not curate a playlist with sounds or music that transport you to a place of tranquility. Whether it’s the sound of a distant thunderstorm, an underwater symphony, or tunes from your favorite chill-out artist, the right soundtrack can work wonders.

2. Your Bedroom: The Themed Retreat

Transform your bedroom into a themed retreat that you actively cannot wait to get to. Whether it’s a tranquil beach vibe, a serene forest atmosphere, or a cozy cabin feel, a themed environment can mentally transport you to a relaxing space, making sleep more inviting.

3. Explore Aromatherapy’s Power

Why not introduce a soothing aromatherapy element into your bedtime routine? Scents like lavender, sandalwood, or even fresh linen can set the stage for a restful night. Experiment with essential oil diffusers or scented candles to find your perfect sleep-inducing aroma.

4. Temperature Tinkering

It’s always a good idea, especially at this time of year, to play around with bedroom temperature to find your ideal sleep setting. Some people sleep better in a cooler environment, while others prefer a bit of warmth. It’s like finding the perfect climate for your personal sleep ecosystem.

5. Craft a Bedtime Story

No, not for the kids – for you! Engage your imagination by crafting a bedtime story in your mind. This can be a soothing mental exercise that replaces worrying thoughts and guides you gently towards sleep.

6. Gentle Evening Yoga

Incorporate gentle, restorative yoga poses into your evening routine. Yoga can reduce physical tension and mental stress, preparing your body and mind for rest. Think of it as easing your body into sleep mode.

7. Herbal Allies for Sleep

Explore less common herbal teas like passionflower, lemon balm, or magnolia bark alongside old classics like chamomile and see what works for you. These can be pretty effective natural sleep aids and a delightful ritual to enjoy before bed. Remember to check with a healthcare professional, especially if you’re on medication.

8. Sleep Attire Makeover

Give your sleep attire a makeover. Invest in pajamas made of fabrics that make you feel most comfortable and relaxed. It’s like dressing for the dream job of sleeping.

9. Progressive Muscle Relaxation

Try progressive muscle relaxation before bed. Methodically tense and relax each muscle group, starting from your toes to your head. It’s like sending a wave of relaxation through your body.

10. Seek Unique Sleep Strategies

If traditional methods aren’t cutting it, consider exploring unique sleep strategies like sleep restriction therapy or cognitive shuffle. Sometimes, unconventional approaches can be surprisingly effective.

11. CBD Oils: Nature’s Lullaby

Now, let’s talk about CBD oils. These little wonders have been a game changer for many sleep-deprived souls. CBD (cannabidiol) oil, which you can buy from Naturecan, can really help to relax the mind and body, making it so much easier to fall asleep on average. So, it is definitely worth a try.

12. Tech Detox Before Bed

In our tech-obsessed world, this one is a toughie to conquer,  but also totally necessary. The blue light from screens can mess with your sleep hormones. Try to power down at least an hour before bed. Yes, that means parting ways with your beloved phone. Think of it as a digital detox, giving your brain a break from the constant bombardment of information.

13. Mindfulness Meditation: The Mental Wind-Down

Mindfulness meditation is basically the equivalent of kryptonite to those sleepless nights you have been having as a busy dad.  What seem like very simple techniques such as deep breathing, guided imagery, or even a body scan meditation can help calm your buzzing mind in just a few minutes, giving you the headspace you need to nod off naturally.

As you can see, there are lots of simple things you can do to stop being the sleep-challenged stressed-out parent that you see before yourself in the mirror each day and transform yourself into the slumber king or queen. Sweet dreams!

Lifestyle, Tips

Wool vs. Synthetic Rugs: Pros and Cons Explained

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Adding a rug to your home or office will make it more comfortable and cozy. Rugs are usually made of durable wool or affordable synthetic fibers. Because wool rugs are made from natural fibers, they tend to cost more than synthetic rugs which come from man-made materials.

Understanding the pros and cons of wool rugs vs. synthetic rugs will help you make a better choice for your space and budget.

Benefits of Wool Rugs

Wool rugs are made from fibers gleaned from sheep, goats, rabbits, and camels. Because the fibers are natural, they can react to weather, especially moisture, which causes the fibers to swell. Fortunately, when the fibers swell, they release dirt, making them especially easy to clean.

Wool rugs are safer than synthetic rugs because the wool fibers are fire resistant. They smolder, while synthetic fibers burn. If a wool rug catches fire, it releases minimal smoke. The fibers are also stain-resistant and can withstand heavy traffic.

The durable rugs can help maintain a comfortable temperature and humidity in your home. The fibers absorb and release moisture, which keeps the temperature and humidity consistent inside your home or office. Interestingly, the fibers also provide insulation, which makes sense, as the animals rely on their coats to stay warm in chilly temperatures.

Cons of Wool Rugs

The biggest problem with wool rugs is the cost. They are the most expensive type of rug because of the process of cleaning, and manufacturing. The raw material isn’t expensive to make, as it grows naturally from several animals.

Wool rugs can experience fiber distortion when it’s agitated, and it is sensitive to chemicals. To prevent damage, it’s best not to use chemicals to clean wool rugs. The fibers can fade if exposed to sun for too long. Keep your wool rugs out of direct sunlight.

Where to Put Wool Rugs

Your wool rugs will perform best away from windows. You can put them in areas with heavy traffic like kitchens and dining rooms. They also do well in busy office areas. Wool rugs in bedrooms and living rooms will help those spaces stay cool in the summer and warm in the winter.

Benefits of Synthetic Rugs

Most synthetic rugs are manufactured to resemble wool rugs. They are less expensive, but they don’t have the same softness and temperature regulating features as genuine wool rugs. You’ll find synthetic rugs easy to clean, especially with household cleansers.

They are mildew resistant, because the synthetic fibers do not hold moisture like wool fibers. You can put synthetic rugs in any space because they do not fade in sunlight.

Cons of Synthetic Rugs

Because synthetic rugs are not made from natural materials that aren’t as durable as wool rugs. The fibers show wear quickly, because the synthetic fibers get fuzzy and deteriorate with heavy traffic. The rugs also show stains from grease and oil, so they aren’t good choices for kitchens and entryways. It’s best to avoid using alkaline cleaners like bleach to clean synthetic rugs, as the chemicals can cause rugs to develop brown stains.

Life, Tips

When Does It Make Sense to Repair a Car After a Collision?

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Auto accidents are unfortunate occurrences that leave lasting financial and emotional impacts. After a crash, a car owner’s most crucial decision is whether to repair the damage or consider it a loss. Deciding when it makes sense to repair an automobile after a collision requires careful consideration of several factors, including the car’s value, the severity of the damage, and personal preferences. We’ll go over these factors below.

Assessing the Damage: Is It Superficial or Structural?

The most vital step in deciding on repair or replacement is to assess the damage. Minor scratches and dents are inexpensive to remove at a waxahachie body shop, making repairs a sensible option. However, if the damage is structural and involves the transmission or engine, costs add up. In these cases, the decision may depend on the rarity and sentimental value of the vehicle.

Considering the Type and Depth of Insurance Coverage

Insurance plays a role in the decision-making process. If a car is covered by insurance, the policy’s terms and conditions determine how much money is available for automotive repairs. Sometimes, repairs are fully covered, which makes it a more feasible option than replacement. If the cost of repairs exceeds the vehicle’s value, the insurer may deem it a total loss.

The Frequency of Mechanical Breakdowns

Most experts warn against repairing cars that have broken down frequently. If you’re bringing it in for service every other month—and then get into an accident—even minor collision repairs may not be financially feasible.

The Market Value of the Vehicle

Understanding the vehicle’s market value is crucial when deciding whether to repair or replace it. If the cost of repairs is more than the car is worth, it may not make much sense to move forward. In these situations, insurers typically offer cash settlements based on a vehicle’s pre-collision value. From there, the owner may use the funds to purchase another vehicle.

The Vehicle’s Mileage and Age

When deciding whether to fix a car after a collision, safety should be a priority. If the shop guarantees that the vehicle will perform reliably and meet safety requirements, repairs may be a worthwhile investment. However, if there are doubts as to the car’s safety and structural integrity, replacement is the better option.

The Vehicle’s Sentimental Value

Many owners become emotionally attached to their vehicles, and these deep connections influence their decisions. If a vehicle has sentimental value, an owner may be more likely to invest in it, no matter how much it costs. An owner’s attachment to their vehicle—and the memories they’ve made while driving it—may influence their decision to repair or replace it.

Environmental Considerations

In a time when drivers are focused on sustainability, the environmental effects of these decisions should be considered. Repairing damaged vehicles is eco-friendlier than scrapping them and buying new ones. By paying for repairs, owners reduce carbon emissions and conserve resources.

Fix or Replace a Damaged Vehicle: The Choice is Yours

Deciding whether to fix or replace a damaged car involves careful consideration of multiple factors, including the nature of the damage, the depth of insurance coverage, personal preferences, sentimentality, and safety. Making the right decision requires an owner to weigh these factors and choose an option that aligns with their finances and priorities.