Just a Few Minutes Podcast

The good, the bad & the ugly... but nore importantly what you can do to make it a little better!

Creatine it's all the rage! It is a natural compound stored in muscles and produced by the body that helps produce energy (ATP) during high-intensity exercise, widely used as a supplement to increase strength, muscle mass, and performance and cognitive function!https://www.thorne.com/u/DrKarenBonney

Sometimes you just need to chat about some random topics with your PT espresso martini expert, Ariana Evans!

An owl is widely considered a symbol of wisdom, intuition and transformation. Seeing an owl can signify a period of change or transition in your life, encouraging you to embrace new perspectives and growth.

Negativity - we can't live with it, we can't live without it. Well, it would be nice if we could live without as much of it. Let that be your goal!www.karenbonney.com

For those of you who know me, I value quality time and deep convos with those that I love. What better way to connect with my friends then to record a fun birthday Q&A! I hope you enjoy this casual little episode.

Let's take a few minutes to chat about my favorite thing in the world - CHAMPAGNE!!! Cheers to learning and growing in all aspects of life.

Some days you just need to listen to some words of inspiration. Get out there and crush today! "Impact Moderato" Kevin MacLeod (incompetech.com)Licensed under Creative Commons: By Attribution 4.0 Licensehttp://creativecommons.org/licenses/by/4.0/

Is there a perfect way to sit? Sadly, there's not. But there's a few things we can discuss as it relates to sitting.

Who knew, you are more resilient than you think you are!

That's a wrap folks! Massachusetts - deuces! I'm back in the DMV and excited to share with you my quick New England wrap up.

Did I tell you it was all about the recovery? Well I am here today to confirm with confidence... you can do hard things and do them well (if you recover just as hard as you train)!

Do you prioritize your recovery training as often as your actual training? Most likely not, but here's to you changing that mentality after listening to this episode! www.karenbonney.com https://www.thorne.com/u/DrKarenBonney

Do you know what the most common vital signs are? Do you know what they mean and what are normal levels? Let's dig into it real quick!

Looking for some stocking stuffer ideas?! This episode is all about my favorite products - and of course I've included links below for your reference. www.karenbonney.com 1. Massage gun - Hypervolt is "middle of the road" price point - https://hyperice.com/products/?product-type=hypervolt 2. Hip circle - https://www.amazon.com/Sling-Shot-Mark-Bell-Circle/dp/B00T4JFQQ6/ref=sr_1_1_sspa?crid=31XMGYC1KBUTR&keywords=hip%2Bcircle&qid=1698874950&sprefix=hip%2Bcircle%2Caps%2C88&sr=8-1-spons&sp_csd=d2lkZ2V0TmFtZT1zcF9hdGY&th=1&psc=1 3. Ice pack with strap - https://www.amazon.com/Injuries-Comfytemp-Reusable-Shoulders-Compress/dp/B08B8VBPFY/ref=sr_1_24?crid=40427575NPNG&keywords=ice+packs+for+injuries+reusable&qid=1698695734&sprefix=ice%2Caps%2C130&sr=8-24 4. Firm density foam roller - https://www.amazon.com/AmazonBasics-High-Density-Round-Roller-24-inches/dp/B071P2MQ5D/ref=sr_1_1_ffob_sspa?crid=213HAZ94DCQ44&keywords=firm%2Bdensity%2Bfoam%2Broller&qid=1698695909&sprefix=firm%2Bdensity%2Bfoam%2Broller%2Caps%2C132&sr=8-1-spons&sp_csd=d2lkZ2V0TmFtZT1zcF9hdGY&th=1&psc=1 5. Can opener - https://www.amazon.com/Good-Cook-Opener-Manual-Sharp/dp/B000AX13US/ref=sr_1_5?crid=3L0OF5NU0RY65&keywords=can%2Bopener%2Bsmooth%2Bedge&qid=1698695817&sprefix=can%2Bopener%2Caps%2C85&sr=8-5&th=1 6. Power lix - https://www.amazon.com/gp/aw/d/B01BY9RTNQ/?_encoding=UTF8&pd_rd_plhdr=t&aaxitk=d604b26f3f346b9abbec88f0c301c532&hsa_cr_id=7414965680301&qid=1698875094&sr=1-1-9e67e56a-6f64-441f-a281-df67fc737124&ref_=sbx_be_s_sparkle_mcd_asin_0_img&pd_rd_w=YoQwy&content-id=amzn1.sym.417820b0-80f2-4084-adb3-fb612550f30b%3Aamzn1.sym.417820b0-80f2-4084-adb3-fb612550f30b&pf_rd_p=417820b0-80f2-4084-adb3-fb612550f30b&pf_rd_r=Q56XR9R4Z982JRRB0922&pd_rd_wg=SfFFb&pd_rd_r=0fe0033c-e07a-461f-b749-daec2fc71fec 7. Vacu wine stopper - https://www.amazon.com/Vacu-Vin-original-vacuum-stopper/dp/B004O0TJFY/ref=sr_1_2_sspa?crid=2SL0JGZION3DI&keywords=wine%2Bstoppers%2Bvacuum&qid=1698697502&sprefix=wine%2Bs%2Caps%2C238&sr=8-2-spons&sp_csd=d2lkZ2V0TmFtZT1zcF9hdGY&th=1 Epic bar - bison cranberry - https://epicprovisions.com 8. Thrive Causemetics - liquid lash extension & brilliant eye brightener eye shadow sticks - https://thrivecausemetics.com 9. Beauty Counter - All Bright C serum, Countertime Tripeptide Radiance serum, Counter Control all over acne treatment, Clean duo deodorant (fresh coconut) - https://www.beautycounter.com/en-us/ 10. Garmin Sport Pro collar - https://www.amazon.com/Garmin-Hunting-Collar-Bundle-Collar/dp/B08J4J2FYF/ref=sr_1_1_sspa?crid=2PA67IEQK4W4T&keywords=garmin+sport+pro+dog+collar&qid=1698875316&sprefix=garmin+sport+pro%2Caps%2C96&sr=8-1-spons&sp_csd=d2lkZ2V0TmFtZT1zcF9hdGY&psc=1

Want to know the secret to aging youthfully?! Spoiler alert - It's all about starting your day with a cup of 7-Eleven coffee. If you have a few minutes, join us as we dive deep into the reasons with my special guest, Donna Bebe, has the energy of someone more than half her age! www.karenbonney.com www.7-eleven.com

There's no better example of "mental toughness" than attempting to thru-hike the Appalachian Trail alone! My friend Katie is doing just that and has impressed me beyond all measures. Check out her hiking journey on IG via @find.your.summit www.karenbonney.com

Let's take a few minutes to discuss the leading cause of disability in the U.S. aka arthritis! www.karenbonney.com www.arthritis.org

Some days you need to be silly and just talk about nonsense. I had the pleasure of sitting down with Jonathan Smith to uncover some of our opinions on some really fun topics. www.karenbonney.com

Do you prioritize your self care regularly? Most of us don't but if you need a quick reminder why it's so important, here's a quick discussion on it. www.karenbonney.com

We all need to hear the hard truth every now and again. I always appreciate when someone keeps me grounded and pushes me to be better, don't you? Sometimes you just have to remember that nobody really cares! www.karenbonney.com

Join me in a quick chat about one of the most memorable retirements that I've ever attended. www.karenbonney.com

Perseverance - a persistence in doing something despite difficulty or delay in achieving success! Keep crushing down those walls - Never Give Up! www.karenbonney.com

Looking for an online health & wellness resource that’s meant to help you optimize your health journey! Look no further... Thorne is where it's at! My private physical therapy business, Elite Performance & Rehab, PLLC has partnered with Thorne and I'm here to share it all with you!  Resources:  https://www.thorne.com/u/DrKarenBonney www.karenbonney.com

Life Hack = a simple and clever tip or technique for accomplishing a familiar task more easily and efficiently!  Resources:  www.karenbonney.com 

If it hasn't happened to you yet, it will! So why not take a quick listen to this episode and be better prepared to handle a back injury or flare up!  Episode resources: www.karenbonney.com

I believe that in life, you should never stop learning new things! Specifically, when it comes to saving money vs having a YOLO mentality - I believe that if you take the time to learn, you can set yourself up to succeed down the road and still enjoy moments of life in the present.  Episode resources: "The Intelligent Investor" by Benjamin Graham "Investments For Dummies" by Eric Tyson (9 editions) Vanguard: https://investor.vanguard.com/about-us/investing-at-vanguard Fidelity: https://www.fidelity.com/learning-center/trading-investing/how-to-invest-money  Betterment: https://www.betterment.com  M1: https://m1.com

Do you work to live or live to work?! Resources:  www.karenbonney.com 

We all get the same 24 hours - so why do some people seem to achieve more with their time than others? The answer: good time management!  Resources:  Google Calendar Forest - https://www.forestapp.cc Todoist - https://todoist.com ClickUp - https://clickup.com/download Rescue Time - https://www.rescuetime.com Rize - https://rize.io Spark - https://sparkmailapp.com/blog/all-new-spark Habitica - https://habitica.com/static/home

The audience has spoken... and now so shall I! Here's a quick discussion of a handful of topics related to physical therapy. Enjoy!  Episode Resources:  www.karenbonney.com 

Text Neck... you know what that is, right?! We all do it but take a few minutes to learn about why you shouldn't and methods to fix those poor postures and bad positional habits.  Episode notes:  Texting postures - https://www.youtube.com/watch?v=8PFUf2HR8l4  Cervical stability - https://www.youtube.com/watch?v=ETQIVIMZmxo www.karenbonney.com 

Throughout this thing called life - we are all bound to have some highs and some lows - it's just an inevitable part of the human experience! Let's discuss more about it and how you can handle it in the best way possible.  "Life is a series of highs and lows, an adventure that requires you to take chances and actions that have the possibility of both success (happiness) and failure (sadness)." -Unknown  Resources:  Dr. Leaf's 21 day detox - https://drleaf.com  Dr. Leaf's podcast - Cleaning Up The Mental Mess - https://open.spotify.com/show/7zPnnLDZA9qb8mwuvlxoZZ?si=wOUTOlIuTqqdZNHAl1Zopw&nd=1 Netflix - Stutz - Jonah Hill's Therapist Documentary Psychologytoday.com  Article #1 - https://www.psychologytoday.com/us/blog/mental-health-in-the-workplace/202207/the-cost-avoiding-emotional-highs-and-lows Article #2 - https://www.psychologytoday.com/us/blog/healthy-connections/201409/tips-managing-your-emotional-ups-and-downs

It's that time of year...the time to start fresh, kick old habits and reset your life!   Resources:  Alcohol Explained - https://alcoholexplained.com Apps:  Streaks, Habitshare, Habitica Products:  Aura Bora - https://aurabora.com Athletic Brewing Company - https://athleticbrewing.com Liquid IV (mocktail packets) - https://www.liquid-iv.com/pages/dry-january-mocktails-hydration 

Who better to discuss the idea behind pushing our limits in the outdoors, than my hunting mentor Randy Reynolds!  Resources:  National Wild Turkey Federation - https://www.nwtf.org IG/Netflix - Meateater Ducks Unlimited - https://www.ducks.org Pheasants Forever - https://www.pheasantsforever.org Rocky Mountain Elk Foundation - https://www.rmef.org National Deer Association - https://deerassociation.com State Department of Natural Resources / Wildlife Management websites - Virginia = https://dwr.virginia.gov; Massachusetts = https://www.mass.gov/orgs/division-of-fisheries-and-wildlife

Join me deep in a discussion with my spirit animal, Hannah Clark, about being a successful aging athlete and making big changes in life that facilitate growth.  Resources:  USA Weightlifting - www.USAW.com  RP Strength - www.rpstrength.com Apps: Calm, Headspace  www.Psychologytoday.com   Better help - www.betterhelp.com Talk Space - www.talkspace.com www.karenbonney.com 

It's time to get to know the voice behind the podcast. Who better to dig out the answers than my producer Grace Ibrahim!  Resources:  www.karenbonney.com  https://thegraceeffect.myportfolio.com/

Who doesn't love working from home and being able to get your house chores done in a timely fashion between work calls? But with the good, comes the bad - working from home brings a few negatives along with it and I'm here to chat about what you can do to counter act it!  Resources:  Working From Home routine - https://www.youtube.com/watch?v=k2kC7omFuio Deskbound: Standing up to a Sitting World - great book! https://www.amazon.com/Deskbound-Standing-Up-Sitting-World/dp/1628600586

Who doesn't love a little southern charm and discussion about working dogs? Drew Lomax and I dive deep into our Northern Carolinian roots and our dogs (Krieger and Jenny).  Resources:  "Urban Gun Dog"- by Anthony Z Roettger and Benjamin H Schleider III "Happy People A Year In The Taiga" - movie found on Amazon Prime  AKC.org "Meateater" podcast "Meateater" season on Netflix  Gundogityourself on IG 

Whether you are talking about a 2 person romantic relationship, a 12 person sports team, or a 4000+ military operation - it truly is all about the people. If you get that right, your team will succeed!  Resources:  "The Five Love Languages" - Gary Chapman 5lovelanguages.com thecolorofmypersonality.com "The Mission, The Men and Me" - Peter Blaber "The Speed of Trust" - Stephen Covey "Turn This Ship Around" - David Marquet

You're never too old to learn new things. Let's dive into a quick discussion about learning as an adult. 

There is no perfect posture; however, there is plenty to learn about your body and how it can be better in certain positions and postures! 

You only get one body in your lifetime! Put your body on the same regularly scheduled maintenance routine as your vehicle and see what happens! 

Here's one for all the thrill seekers out there!

Aging is inevitable. But it's how you respond to it that makes all the difference! 

Pain is complex! It's both a physical and mental presentation that's unique to each of us. But the more you know about where pain comes from, the better you will feel so hang on tight and let the discussion begin! 

Some of you have ask me about why I decided to start a podcast. The wait is over! 

It's not easy staying positive when life throws negativity your way but where there's a will, there's a way! 

It's more than just about the food... it's about the connection you have with the adventure and with those you are adventuring with! 

Inflammation isn't always a bad thing but it's also ok to try to reduce it! 

Now that the cicadas are gone, we have no excuse. There are countless benefits to spending time in nature and I hope we all can make time and prioritize  a couple minutes each day!