Tag Archives: strength

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!!! 🙂

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.

Parenting

Hanging With My Daughter in the Dad Cave

03/11/2014 R.C. Liley Leave a comment

For a Monday, Avery and I had a pretty good day. She wasn’t perfect (show me a baby that is!), but her afternoon fussiness was nothing new. I expect Mondays to be difficult for all of us because Going Mom has to go back to work and misses her after spending 2 days at home. It’s never a fun transition. Plus, Avery and I miss Going Mom and I know Avery doesn’t like going back to taking the bottle after 2 days of boob!

But, alas, we forge through it and look forward to the weekend ahead. Avery graced us with another long night in her crib and easily fell back asleep in our bed after feeding. I always fear she’ll just be restless and I’ll have to go to the recliner. And by fear, I mean kinda enjoy it since I know I can’t always hold her like that. Bittersweet.

Another positive for Monday was the improved weather! Sun shining, light wind, and warmth equals a great day to get out and move! So, after her lengthy morning nap, we took off for a stroller run around the neighborhood with Abby (our Golden) in tow.

I’m not sure how so many new parents gain weight when a sleeping baby is so cherished. Just take your baby out for a walk in a baby carrier like the Onya or Ergo or in a jogging stroller and start moving. If they fall asleep, you won’t want to stop for fear of them waking. It’s good for you (moving = exercise and being healthy), and good for them (more sleep = less fuss)!

Although babies are young and may not understand everything, it’s never too early to lead by example and show your child how to live a healthy, active life. I WILL NOT be a dad that just sits in front of the T.V. chewing on his shirt and waiting for someone to fix him a meal. Not that I know anyone like that…..

On the run, Avery never made a peep until around 6 miles, and phew, I was happy to call it quits at that point! Abby was exhausted and ready for water too! She just turned 7 and still acts like a tiny, energetic puppy. Good for her health, tiring for us!

Run is done and we're happy. — Run is done and we’re happy.

After the run, Avery was in a good mood so I decided we’d hang out in my Dad Cave (i.e. the garage) to enjoy the nice weather. Most people think media rooms and sound systems when a Dad/Man Cave is mentioned,but I prefer being active, so none of that for me.

I use my power rack for strength training while Avery is taking her morning nap and enjoy the challenge of lifting heavy. I’ve had pictures of a Ferrari and the Teenage Mutant Ninja Turtles framed just sitting in the garage, so with the nice weather, Avery hung out with me while I hung them both.

Like most guys, I have my fancy exotic car obsession, and Ferrari is my top choice, but I’ll always be devoted to Subaru. Plus, the STi isn’t too shabby. I had one years ago, was stupid, and now I don’t….*sigh*

Anyway, I’m more excited about the Ninja Turtle picture. Can’t you tell?

Since Avery was still happy and wanted to “hang” out some more, we did just that. Yep, I made a corny use of words and I’m not ashamed. Just wait, one day I’ll share some good puns with you, they’re great!

After messing around long enough, Avery grew tired, hungry, fussy, and annoyed with me hanging on pull up bars. So, we headed inside for a food and nap time.

Going Mom made it home right as Avery woke up and was excited to see her little girl well rested and happy. It makes me happy when I can get Avery to be rested like this so she’s ready for Kelley and not worked up from being too tired.

We enjoyed the rest of our night and Avery went to sleep easily. Another Monday survived!

Dads out there, do you have a Man/Dad Cave?

Moms, do you have something for yourselves?