Tag Archives: exercise

How My Broken Foot is Making Me a Better Dad

09/10/2014 R.C. Liley Leave a comment

Are you someone who depends on having a plan? You feel anxious or even worried if you don’t have something laid out for the next day or two?

This is basically how I have been for the past few years, and it mostly revolves around exercise and food. I “need” to know what workout I’m doing the next day, and exactly how my food is prepared which is why I prefer making all of my own meals.

Obsessive? Probably, but it’s better than how I used to go out to eat frequently and would order fast food without ever questioning where the so called “food” came from or it’s actual nutritional profile. So I’m okay with obsessive.

For exercise, I could definitely tone it down, but it’s almost like an addiction. I feel a sense of relief and well-being after finishing a good lifting or HIIT session and refuse to give it up. When I didn’t have a set routine planned out for the day, I could always count on running to give me my “fix.” But then it happened, a stress fracture in my left foot. #damn

At least someone enjoys "the boot" — At least someone enjoys “the boot”

And of course running is the main culprit, and I’m sure daily burpees took their toll on my 4th metatarsal. So, now something I did every day must be put on hold for 2+ months. This is an OCD person’s nightmare!

Or so I think; I’m not really sure if I’m full-blown OCD, but I’m sure Going Mom would say otherwise. If, before my injury, I was told I could no longer run or do most weight bearing activities, I’d become an instant basket-case. As it turns out, I’m actually handling it quite well…..I think.

Instead of running, I ride my bike on a trainer in the garage or go for a swim in the neighborhood pool. The pool will close soon, but Kelley, Avery, and I made good use of it last week.

I’m so thankful to my lovely wife for coming down with me and watching Avery as I swam laps. I think Avery enjoyed it too!

I was worried the fractured foot would not allow me squat or deadlift like I normally do for lifting session, but it’s actually helped. Since proper form when squatting/deadlifting is to keep most of your weight on your heels, I am forced to do so and am getting better workout as a result. That weight that used to be light, really gets heavy when lifting the right way!

Instead of my daily 31 burpees, I am now doing 31 1-legged squats per leg each day. Not only are they harder, but now I’m working different muscles and feeling it a lot more! Change is good.

What does all of this have to do with becoming a better dad? Well, although I still have the “need” for exercise and am specific about my food, I have learned that I’m able to adapt to changes. Just ask my wife, she’ll agree without hesitation that I am stubborn about getting in a workout for the day and if we have to go out to eat, it’s always a battle. I still have a way’s to go, for sure, but I’m making changes and realize the world is not falling apart and I’m still healthy.

I have found that my training doesn’t have to be so intense all of the time and now I spend more time with Avery instead of brewing on the next workout or spending another 20 minutes grinding it out in the garage. Avery is usually very cooperative when in the garage with me, but now I can hang out with her inside and play with her more.

Working out doesn’t have to be full of complicated moves, and now I’m keeping things basic by lifting heavy weights followed by a quick conditioning routine and then done; playtime with Avery.

Another at-home dad and I have teamed with the City Dads Group to start our own Dallas Dads Group and we’ll have our first meetup this Saturday, the 13th. Prior to my injured foot, I was worried some of the meetings might interfere with my training plans, but now that’s not a big deal.

The top priority is making time for Avery and my wife; working out doesn’t have to be set in stone. Plus, I’m sure playing with Avery at the various meetup locations will be more than enough exercise. Especially as she keeps getting closer and closer to walking.

Now I’m more excited than ever to start bringing Avery to our Dallas Dads Group meetings, and hope to meet a lot of other great dads and their kids along the way. Going Mom will readily agree I still have a ways to go, but progress is progress, and I’m heading in the right direction! Maybe I can teach our baby how to leave the rug flat so daddy’s broken foot doesn’t trip!

Teaching myself how to adapt to changes and not stress so much is vital to being the awesome dad I aspire to be, and thanks to my broken foot, I’m getting there; one ~~step~~ limp at a time.

Have you ever had a setback due to an injury?

How did you adjust while in recovery?

Going Strong

Going Strong: A Babywearing, Reel Mowing Workout during Naptime

07/28/2014 R.C. Liley Leave a comment

One of the best things a parent can do with their baby is wear them as soon as possible after they are born. Dads especially need this to help make up for our non-childbearing bodies. Don’t get me wrong, though, I’m not complaining!!

I can finally wear her on my back in the Onya!! Time to mow!!

Besides the numerous benefits babywearing touts when it comes to bonding, it’s also a great way to engage in weight bearing exercise. Once your baby is old enough and has good neck control, you can take your babywearing experience up a notch. Like, for instance, using a reel mower to mow the lawn and wear your baby.

I’ve posted about using the Fiskars reel mower while babywearing in the past, and wanted to give an update now that I can wear Avery on my back. This is way more comfortable than wearing her in the front, and enables me to move a little faster than before.

I recorded this about a month ago, but forgot to post until now. Since we’re getting over a long weekend with a very cranky, teething baby, I lack the ability to write a lot for Monday. So, in place of a wordy post, I give you a video of how to make the most of your time and get a good workout while mowing the lawn and have your baby napping.

By the way, I have no clue how she actually sleeps as I run back and forth across the lawn, but then sit and scream in a peaceful, dark room with a comfy crib. #BabiesAreThe8thWorldWonder

[youtube https://www.youtube.com/watch?v=EP5Wmum0O7c&w=560&h=315]

If you are lucky enough to have your baby actually napping in their nursery, then you can enjoy mowing the lawn HIIT style!

Being active with kids of all ages is extremely important to their overall health and wellness. When we lead by example, our children want to do as we do (usually), and even when they’re only months old, they are absorbing everything. The same applies to making healthy food choices and avoiding fast food that contributes nothing nutritious.

I know I’ve said it all before and will continue saying it often because the health of our families should always be top priority. Every trip I make to the grocery store, I see so many parents filling their carts with packaged junk that either their kids begged for or that is just a convenient option.

Sorry for the rant, I need to dedicate a full post to my thoughts on this, but it would be long! Maybe a series?

Do you have any creative ways to exercise while accomplishing other tasks?

What are your thoughts on maintaining a healthy lifestyle and leading by example?

Going Strong

Going Strong: Get Fit with this Full Body Babywearing Workout

05/25/2014 R.C. Liley 6 Comments

I’ve been waiting for this day for a while a now; the day I could wear Avery on my back with our Onya! Now that she’s 6 months and over 15 pounds, she’s good to go!

Now that wearing her on my back is an option, this opens up new ways to get in a workout while keeping your baby close (really close). Trying to workout while your baby is sleeping can be difficult, and it’s tough if they wake up crying as you’re in the middle of sweating it out. Do you keep going and hope they fall back asleep or end your hard work and get them right away? Not an easy answer…..like most questions regarding babies!

So, I prefer to have Avery with me when working out as much as possible. She sees her daddy being active, and hopefully will want to do the same when she can move around. Plus, it just makes for good bonding! I’m pretty sure Avery has seen me do enough burpees now that she can’t wait to do them herself. Isn’t that right, Avery?

Well, maybe.

Anyway, having your baby on your back enables to you change the loading parameters on your core and legs, allows you to get on the ground for push-ups. With that, two of the best, most functional moves you can do are squats and push-ups.

Nothing fancy schmancy here, just two simple moves that work your entire body. Like I’ve mentioned before, babywearing workouts offer built in progression. As your baby grows, so will your strength. I put together a video demonstration just to show you the moves and hopefully you find it helpful.

[youtube https://www.youtube.com/watch?v=u_U2NCaUH7w?rel=0&w=420&h=315]

As mentioned in the video, if you want to make this more challenging than 3 rounds, you can just add rounds or make it into a timed “AMRAP” (as many rounds as possible) session. This, of course, is assuming you have a comfortable and happy baby. Also, I don’t advise doing this right after your baby eats, and I’m sure you know why.

Here’s the AMRAP routine that you can print out if you’d like.

And for an even greater challenge, add another 5 or 10 minutes of continuous work and/or hold dumbbells while doing squats.

Always make sure you are warmed up before starting and above all, have fun getting fit with the help of your growing baby!

Check out my past Going Strong posts for more baby bearing fitness ideas:

This post is part of a new fitness link-up party co-hosted by the great guy behind Disillusioned Dad. Check it out and show some support by linking your post related to diet, health, exercise, and/or well being.