Just a Few Minutes Podcast : Recent Episodes
Dr. Karen Bonney
A journey of quick discussions across a large spectrum of topics ranging from medical to motivational to outdoorsy! Support this podcast: https://podcasters.spotify.com/pod/show/karen-bonney/support
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.
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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)!
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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
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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!
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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
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Massage gun - Hypervolt is "middle of the road" price point - https://hyperice.com/products/?product-type=hypervolt
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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
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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
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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
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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
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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
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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
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Thrive Causemetics - liquid lash extension & brilliant eye brightener eye shadow sticks - https://thrivecausemetics.com
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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/
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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
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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
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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
Support this podcast: https://podcasters.spotify.com/pod/show/karen-bonney/support
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
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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
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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
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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
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Join me in a quick chat about one of the most memorable retirements that I've ever attended.
www.karenbonney.com
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Perseverance - a persistence in doing something despite difficulty or delay in achieving success!
Keep crushing down those walls - Never Give Up!
www.karenbonney.com
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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
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Life Hack = a simple and clever tip or technique for accomplishing a familiar task more easily and efficiently!
Resources:
www.karenbonney.com
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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
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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
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Do you work to live or live to work?!
Resources:
www.karenbonney.com
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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
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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
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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
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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
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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
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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
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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
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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/
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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
Support this podcast: https://anchor.fm/karen-bonney/support
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
Support this podcast: https://anchor.fm/karen-bonney/support
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
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You're never too old to learn new things. Let's dive into a quick discussion about learning as an adult.
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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!
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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!
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Here's one for all the thrill seekers out there!
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Aging is inevitable. But it's how you respond to it that makes all the difference!
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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!
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Some of you have ask me about why I decided to start a podcast. The wait is over!
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It's not easy staying positive when life throws negativity your way but where there's a will, there's a way!
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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!
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Inflammation isn't always a bad thing but it's also ok to try to reduce it!
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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!
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Life is all about growth and I myself always need to be reminded of areas that I can improve upon. Taking ownership of your life and all the contents within it is a skill but it's a skill that will ultimately lead to a more satisfying life. I hope that each and every one of you lives a life of extreme ownership!
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Here we go! The first of many, quick discussions.
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