Product Review: 5 Reasons to Love the Bob and Brad Q2 Mini Massage Gun*

misc product reviews Mar 31, 2023

Massage guns are all the rage these days. I bought my husband one for Christmas (the full-sized one pictured here), but I’ve never actually used it. So when Bob and Brad offered to send me their mini massage gun to write a review, I was more than happy to oblige. 

 

  1. Compact When I put this mini massage gun next to my husband’s full-size one, it’s obvious that this one is a great size to travel with and keep handy. I love the organized case that it comes in, again, much smaller and compact than the version I bought for my husband. 

  2. Powerful Don’t let the small size fool you. This little massager packs some power. It also gives you several options for the speed of the pulsations and different massage heads. 

  3.  Quick and Easy to Charge I have to be honest, I hate AC adapters. We have an entire junk drawer full of them. I have no idea what products that go with, which is incredibly frustrating. Now this mini massager...

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Product Review: Top 5 Reasons You Need to Try Clear Naked Whey Protein

With so many protein powders on the market, it can be hard to know which one to choose. Personally, I look for products that offer the least amount of ingredients. Naked Nutrition is definitely a market leader in this area and their newest product: Clear Naked Whey Protein is another great product offering.

I’ve reviewed several of Naked Nutrition’s products in the past, including their Bone Broth, Naked Cookie, Wellness Shots, and Collagen.

As a huge Naked Nutrition fan (they offer products with the shortest ingredient list, meaning no fillers or ingredients you can’t pronounce), I was super excited to try this new product, especially since it’s lemonade flavor (one of my favorites).  

 Here’s why you need to try this 100% whey isolate protein powder:

    1. Only 5 ingredients
      Naked Nutrition prides itself on having “nothing to hide.” This is very true when you look at the ingredients. There are only five ingredients: whey protein...
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How Could You Be More Mindful?

Here are some tips on how you can be more mindful. Whether it's mindful eating or other mindful aspects of your life such as working out, driving, or interacting with people. So, the number one is meditation. I can't say enough about it. It physically changes your brain. It helps regulate your emotions and your stress. It clears your head. You could think of meditation as an exercise in mindfulness.

So the more that you meditate, the more will help you be more mindful. Breath work and breathing is another great way to be more mindful. So even just counting your breaths, doing box breathing which is breathing in for four, pausing for four and breathing out for four, that could also help with mindfulness and really bringing down your stress levels and raising your awareness.

Then finally when it comes to mindful eating, you want to put your fort down and then count that number of chews. Especially if you're a fast eater and you find that you want to chew what's on your mouth before...

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Eating Mindfully - Self Awareness

When it comes to eating mindfully, it's really about being self-aware. And so how do you carry that over into other aspects of your life? So in addition to eating mindfully, you'd want to workout mindfully. Maybe when you go outside for a walk, you want to take in the sounds, the smells, the sights. When you're working out, you really want to focus on your workout.

Again, not distracting yourself to ensure that you are focused and you are mindful and you are feeling all the feels right? I think a lot of times, people rush thru things or stay distracted and it's not really beneficial. Whether that's eating, working out, interacting with people, being mindful is so super important. And it's really important to use all of your senses, your sight, sound, smell, all of them. You want to carry that into other aspects of your life. I know, I'm sure you've gone through where you've driven somewhere and you don't even recollect how you got there because your mind just completely zones out....

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Why Is It Important To Mindfully Eat?

Why is it important to eat mindfully? Well, there are a number of reasons. Obviously when you eat mindfully, it will help prevent emotional eating or stress eating. If you are mindful about the food that you're preparing and about to put into your body, you really think through. Am I hungry right now? What am I hungry for? When you're emotional or stress eating, think about if you want to have a bowl of broccoli or a bowl of potato chips. Obviously if you're not interested in eating fruits, vegetables, or something healthy, odds are that you're eating out of stress or boredom.

If you're emotional and stress eating, you'd want potato chips or pizza or ice cream or something that's going to be really satisfying and maybe not that healthy. So mindful eating is important to make good choices, right? Understand why you're eating because you should be truly hungry, plus eating slowly and mindfully will also help with your digestion. You're not going to rush through your meal. You're going...

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Ten Thousand Steps

Uncategorized Sep 07, 2022

Today I want to talk about 10,000 steps which is a goal to a lot of people have depending on what your baseline step count is. If your baseline is 2,000 steps, then you know, 8,000 or 5,000 might be your goal, but I always try to hit 10,000 steps because I have a desk job so I do sit all day and 10,000 steps helps with that Non Exercise Activity Thermogenesis also known as NEAT which burns a lot of calories. When you move throughout the day, that also attributes to burning calories. So how do you hit 10,000 steps? So for me personally, I do have a treadmill so if you have a treadmill, you have a leg up on everybody else. But if you don't, you need to make a concerted effort. So I typically will try to plan 15 to 20 minute walks before work, during lunch, and after work. Just build it throughout the day and if you can't walk outside, there are so many other options. If you go on to YouTube there are lots of free indoor walking videos, I know that doesn't sound super exciting or fun...

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Mindful Eating

diet diet tips goals mindset Sep 07, 2022

What is mindful eating? Mindful eating is when you really take the time to think about what you're eating. And what does that mean? That means slowly chewing your food, it means really tasting it and using all five senses. So looking at the colors, smelling your food, really tasting it and chewing it slowly. I think that's an important point.

Many people rush through their meals. Maybe you'll have digestion issues, you're feeling bloated. So when you mindfully eat, it's really slowing down the pace of how you eat and being very deliberate. It's also important to not have any distractions. So I know people like to frequently eat in front of the TV, eat while looking on their phone, reading a book. Mindful eating is about really making your meal an experience. So that means putting away all the distractions, sitting down to your meal and really just enjoy the food. That's also going to help you recognize when you're full. So those are just a few ways to incorporate mindful eating...

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Sleep, Rest and Recovery

mindset sleep Sep 01, 2022

Let's talk about the importance of sleep. I've been struggling with my sleep the past couple of weeks. The quality is not there, I wake up, I can't fall back to sleep and it's been bothering me for a few weeks now. So recently, the past couple of days all of a sudden my sleep quality has really increased. I typically track in on my Fitbit. Your Fitbit will track your sleep quality based on your heart rate how many times you move and wake up throughout the night.

So the past couple of days my sleep has drastically improved. I'm sleeping thru the night, I don't wake up, I'm sleeping like a rock. And I thought about it and I was like "Oh my gosh! I've recently increased my carbs" So I was on very low carbs for a few weeks trying to just do a mini cut and now I've increased my carbs and I'm like "That is it! That is the one change that I've made" So if you are low carb, if you're keto, if you've been on a low-carb diet or low-calorie diet for a really long time and you're finding that...

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How Accountability Helps You Reach Your Goal

Uncategorized Aug 26, 2022

Let's talk about accountability and how accountability hepls you reach your goals.

When I started competing at figure competitions, the first thing I did was hire a coach because they really help keep you be accountable to your goals. There are so many things you have to do with your training and your diet that you need that third party perspective to keep you engaged, motivated, and on track. That is one of the reasons that I provide one-on-one coaching because it provides so much accountability.

In addition to learning how to track macros, how to meal prep, how to get your workouts in, I offer a huge amount of accountability. That is the key to reaching your goals is really having someone else watching over you, checking in, making sure you're doing what you're supposed to do. A lot of times, especially when you get stressed or overwhelmed by work, family or other external factors, you'll lose motivation or fall off track.

With a coach, it's nice having that extra perspective...

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Movement: NEAT

When it comes to movement, one topic that I feel like isn't frequently covered is something called NEAT, which is Non-Exercise Activity Thermogenesis. NEAT essentially means all the activity that you do throughout the day, separate from your dedicated workout. So if you're weight training, if you have a cardio session - the calories burned during NEAT are completely separate from those workouts.

The beauty of NEAT is that it actually burns a higher percentage of calories than those dedicated workouts. Best of all, it's one of those things that you could just fit in throughout your day. If you're wondering "How do I increase my NEAT?" The easiest way is by walking. You can grab 10 minutes before work, 10 minutes during lunch. It's fitting in little pieces of movement throughout the day. It could be taking an extra walk when you go to get the mail. It could be parking farther away. You always hear "Park further away!" or "Take the steps instead of the elevator". That's how you...

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