Category Archives: Going Healthy

Going Healthy, Going Strong, Life, Parenting

Last Week’s Workouts + What Counts as Exercise?

10/27/2014 R.C. Liley 4 Comments

Something I’ve been wanting to do for a while is share my previous week’s workouts as a way to give to keep myself in check and possibly help others get or stay motivated. Many parents, at-home and working alike, succumb to the “I don’t have time” mantra when it comes to exercise, but it’s an important part of life and is worth making time to do.

You might think exercise is something that requires special equipment or is only done at a gym, but you might already be “exercising” without even knowing it. Exercise falls under several definitions, and one way it is defined is that it’s a regular or repeated use of a faculty or bodily organ. Knowing this, I’m positive we all have a long list of things we do every day that count as “exercise” and we never thought of it as such.

Carrying your kid around the house or grabbing them before they grab the cat’s tail several times a day would definitely count.

Chores and daily tasks like going for a walk, mowing the lawn, vacuuming, mopping, doing laundry, and engaging in playtime with your kids are all great ways to fit in exercise and accomplish your laundry list (pun intended) of things you need to get done.

In a nutshell, movement of any form is, in and of itself, exercise. An important thing to remember is to be consistent with your movement and make sure it’s something you enjoy. If your stomach churns just thinking of going for a run, don’t do it, you’ll never stick with it. Ride a bike, walk, swim, row, hike, or……clean house. The point I’m trying to make is, keeping active, however you so choose, helps to make a better you.

As parents, we need to be excellent role models and should let our children see us being active and living a healthy lifestyle so they will hopefully follow suit and WANT to be like mommy and daddy. Note I said “healthy lifestyle”; this means exercise and good nutrition! If you are trying to lose weight, you can workout all you want, but without good nutrition, your results will be minimal at best.

Finishing a great workout session is NOT a pass to go pig out on packaged, processed junk or order takeout without thinking of what you’re actually putting in your mouth. Do you even read the ingredients label on some of these things? Actually, real food won’t have a label at all since it’s just the one ingredient in its whole form. Crazy, right?

I plan on going into more detail with my thoughts on fitness and nutrition in future posts, but just keep these general things in mind for now. No matter your fitness goal, lose weight, gain strength, maintain current level, etc., we will all benefit from moving more and practicing good nutrition for the quality of life it provides. If you are already a conscious eater and get a good dose of daily movement, good for you, keep it up and hopefully you are inspiring others!

I’m on my feet most of the day and rarely sit down until night (I stand at the counter to use my computer) and move around a lot with Avery. I bring her with me to workout in our garage which holds a power squat rack I am quite proud of. In addition to my below strength training, I walk and/or run multiple times a day. Most days out of the week, my walk/run schedule looks like this:

Walk/run 1.5 to 2 miles with Avery in stroller and our dog, Abby; this is immediately after my strength session if there was one that day. I’m still letting my fractured foot heal all the way, but once I’m good to run again, I’ll probably increase this up to 4 miles if able.
Walk 2.5 to 3 miles with Avery in the Onya Outback after nap time while listening to a podcast
Walk 1.5 miles with Going Mom and Avery in stroller in the evening

My main goal is gaining strength (you’ll see my weights used below), but I contradict myself with so much walking/running coupled with not eating a caloric surplus in order to facilitate muscle growth. Yep, I’m aware of the issue and still can’t get it right. It’s a mental thing as a former fat boy, but I’m getting better.

I typically prefer an upper/lower body split routine, but am currently in a transition and not following anything in particular. This is bad since I am on the opposite end of the spectrum from most in that I do more work than necessary and it most likely hampers my recovery. However, working out is a great mental relief for me and I feel I must do it every day or else I’m edge. Yep, I wake up pissed off and only feel better after a great sweat session…..and coffee.

Here’s what last week’s workouts looked like

Monday: Crossfit-type “WODs”

5 Rounds:

Dumbbell Thrusters x 10 —> Pull-ups x 10

Count Down/Up:

30, 25, 20…10, 5 – KB Swings (50lb)

5, 10, 15….25, 30 – Push-ups

Tuesday:

Barbell Back Squat – 5 x 8 x 210lbs —> Superset with Dumbbell Bench Press – 5 x 8 x 57.5 lb/arm

DB Straight leg deadlift – 5 x 12 x 57.5lb/arm —> Superset with wide-grip pull-ups – 5 x 5

Lunges with 45lb plate overhead – 31/leg

Tabata Bike (20s on; 10s off x 8)

Wednesday:

Deadlift – 5 x 185, 205, 235, 255, 275, 280

Power Clean – 130lbs x 5, 5, 5, 5, 10

OH Press – 4 x 8 x 100lbs

31 Burpees, Push-ups, and Squats

Thursday:

Supreme 90 Day Cardio Challenge video + 31 Burpees, Push-ups, and Squats

Friday:

Front Squat – 180lbs x 5, 5, 5, 5, 10 —-> superset with 5 pull-ups and 10 incline push-ups

Bench Press – 5 x 6 x 175lbs —-> superset with DB Bent Row – 5 x 12 x 45lb/arm

Turkish Getup w/ 25lb Kettlebell – 3 x 5/side

31 1-leg squats and Push-ups

Saturday:

6 rounds of Tabata:

1. Bike, 2. 15lb Ball Slams + Push-ups, 3. Bike, 4. Side-to-side Ball Slams + Incline Push-ups, 5. Bike, 6. Ball Slams + Push-ups

31 1-leg squats and Push-ups

Sunday:

Mow lawn with Fiskars Reel Mower while wearing Elevation Training Mask

31 Burpees, Push-ups, and Squats

So yeah, I could tone it down and probably see a lot better results in strength gain. If I could stick to a simple 5×5 routine, I’d be good to go, but I always feel the need to do more. Anyway, I’ve carried on far too long, check back for more thoughts on fitness and nutrition in the future.

Do you struggle with motivation or find yourself doing too much when it comes to working out?

Are you health food lover who cooks their own meals or could you use some work help in the nutrition department?

What would you like to read more about first; nutrition or working out for specific goals? Let me know and I’ll be happy to share!

Contest, Food, Going Healthy

A Healthy Turkey-Mushroom Pumpkin Casserole and Chance to Win $500 for #ShroomTember

09/15/2014 R.C. Liley 3 Comments

I never understood why so many people are averse to the mushroom. I mean, c’mon, he’s a “fun-gi”!

Sorry, had to get that in there. But I feel that if more people gave the fungus a chance, it would grow on them.

Okay, seriously, I’m done now.

I’ve been a mushroom lover for as long as I can remember, and never cared for anything fancy, just plain and raw. Sometimes, when I’m feeling really crazy, I might add a touch of spicy brown mustard or use them to dip in hummus, but I mostly enjoy them sans toppings.

My love for mushrooms is no secret, and I think that’s obvious when you see the birthday “cake” I was given by my co-workers one year.

Going Mom, on the other hand, has never allowed “mushroom” in her diet for the mycelium which leaves me as the only “con-shroomer” (wow, I can’t stop). Not a problem, though, since I’m not good at sharing food I treasure.

Even now that we’re feeding Avery a mixture of veggies, I’m apprehensive to give her mushrooms at the fear she’ll just throw them on the floor. It would hurt too much to see.

Although I prefer the simplicity of plain, uncooked mushrooms, I couldn’t resist when the great guys at Life of Dad invited me to partner with them and The Mushroom Council as an official ambassador to help celebrate and promote #ShroomTember!

I am honored to be amongst several other awesome dad bloggers acting as ambassador by creating and sharing an original recipe containing mushrooms and telling you, our wonderful readers, about how you can have a chance to win a $500 Visa Gift Card by sharing your own mushroom-infused recipe!

There are two contests remaining for #ShroomTember and this week it’s all about Blendability. Here are several bullet points provided by The Mushroom Council to help explain Mushroom Blendability:

On average, mushrooms have 90 percent fewer calories than a ground meat alternative.
Finely chopped mushrooms look similar and blend seamlessly with meat, so classics can be made healthier without losing taste or satisfying texture. Simply substitute flavorful mushrooms for some of the meat in a traditional dish to reduce calories and fat.
Mushroom Blendability helps you lighten up family favorites by replacing a portion of the ground meat with mushrooms – creating healthier versions of the recipes you love.
With the mushroom and meat blend, you don’t necessarily have to consume large quantities of meat to feel full and satiated.
Research shows that increasing the intake of lower calorie foods, specifically mushrooms, in place of those higher in calories, like ground beef, can be an effective method for reducing calories and fat while still feeling full and satisfied after a meal.
Mushrooms bring important nutrients like vitamin D, potassium, B vitamins and antioxidants to the plate without adding significant calories, fat and cholesterol.

Healthy Turkey-Mushroom Pumpkin Casserole

Ingredients

1 15oz can pumpkin puree
3 egg whites
1/2
1 medium onion, chopped
2 – 4 cloves garlic, crushed and minced (I used 4 because we love garlic!!)
1 lb ground turkey breast, cooked (sub chicken, beef, or pork if needed)
3 cups steamed mixed veggies with peas, corn, and carrots
1 cup chopped mushrooms (I used white button and cremini, but any kind will work)
2 tbsp. brown mustard
2 tsp Bragg’s Liquid Aminos (soy sauce works too)
1 tbsp. cumin
1 tsp paprika, parsley, and thyme
1/4 tsp cayenne

Directions

Preheat oven to 375 degrees F.
Combine steamed veggies and cooked turkey with pumpkin puree and egg whites in a large bowl
Heat a large non-stick skillet over medium heat. Add onions, mushrooms, and garlic. Sauté for 2 – 3 minutes until softened and add to mixture in the bowl.
Add all remaining ingredients and mix well.

Pour mixture into greased or parchment lined 9-inch casserole dish (individual ramekins or even a pie pan will work too) and bake for 40 minutes. There should be a golden crust forming on top; watch carefully so it doesn’t turn black!
Remove from oven and place on wire cooling rack. Allow to sit 5 – 10 minutes before cutting and serving.

This dish freezes well and is perfect for leftovers!

I used glass ramekins as the individual sizes made it easier to store some for me and some for Kelley to bring to work. Serve with your favorite hearty bread and a hefty side of greens.

Now, as much as it fills me with pride to have you sit and stare with a grumbling tummy, I urge you to get in the kitchen and put your ‘shroom skills to work for a chance at winning $500. That could buy a lot of mushrooms!!

Make sure to check out The Mushroom Council’s social media pages listed below for great tips and recipes to get you motivated.

Enjoy and good luck!

Disclosure: I have partnered with Life of Dad, LLC for the #ShroomTember promotion. Sponsored by The Mushroom Council, the #ShroomTember promotion gives anybody the chance to win a $500 Visa gift card.

Food, Going Healthy

Going Healthy: Pumpkin Black Bean Chocolate Pudding Easy and Healthy

08/23/2014 R.C. Liley 1 Comment

Since I’ve started eating a whole foods based diet and avoiding most processed foods, many of my unhealthy cravings have vanished. To those reluctant to switch, I promise, it gets easier if you stick with it. Plus, you’ll look better and feel amazing!

I used to have ice cream and boxed cereal on a daily basis, and although the ice cream was usually a lighter version, it was loaded with either sugar or artificial sweeteners along with other chemicals to attain that “perfect” consistency.

The cereal I had seemed healthy, but even those whole wheat biscuits have to undergo processing to be transformed into pretty little shreds of wheat compacted together to get their shape. To me, that’s not really in its “whole” form anymore.

One thing I am unable to shake, though, is how these things are consumed; with a spoon (and cup in my case). So, I still have my cup and spoon, but you’ll usually find organic carrots that I diced and put in the freezer along with frozen organic wild blueberries. The carrots satisfy my desire for crunch and the blueberries are just awesome.

Yes, I like Teenage Mutant Ninja Turtles and this cup has been with me since I was a little boy. It’s the perfect serving size and I’m pretty sure everything tastes better inside my turtle cup!

I simply love eating cool, creamy, and/or crunchy food with a spoon and cup. I’ve nixed the ice cream a long time ago, and only eat the Ezekiel Sprouted Grain Cereal for my boxed choice.

Think Grape Nuts, only a lot healthier! I love it plain with almond milk or as a crunchy topping to my homemade puddings/purees. Like, for instance, this super healthy and scrumptious chocolate pudding made with black beans and pumpkin.

Here’s all you need to make your own healthy pudding to savor guilt free…

Pumpkin Black Bean Chocolate Pudding

Ingredients

1 15oz. can pumpkin puree (I use the Farmer’s Market Pumpkin Puree in a BPA-Free can)
1 15oz. can black beans, drained and rinsed (I used organic, BPA-Free canned beans)
1/4 cup unsweetened cocoa powder
1/2 tsp pure stevia powder (if you are not a fan of using all stevia, use only 1/4 tsp and add 2 tbsp raw honey or more if you want it really sweet)
1/2 cup milk of choice (I used unsweetened coconut milk from the can and have had success with unsweetened almond milk too)
pinch of baking soda
dash of sea salt
*Optional: 1 tbsp natural peanut butter and/or 2 scoops high quality chocolate or vanilla protein powder (Sunwarrior makes a great protein powder)
*Optional #2: Add 1 or 2 digestive enzyme or probiotic capsules to help digestion and bloating because you will want to eat a lot of this!

Directions

I like to keep things simple and easy; add all ingredients to your food processor and mix until you have a creamy consistency. I pulsed it a few times and then let it run non-stop for almost a minute.
Put into an air-tight container and chill in the fridge until ready to devour.

Here are what the cans I used look like…

And then you transform these into this!

What do you think? Does this sound like something you’d try or are you repulsed by the combo?

If you make this, please let me know how you like it and if you made any changes. I bet adding banana and shredded coconut would seriously up the flavor profile!