October 2014

How to use the 80/20 rule to improve your health!

No comments

One of the things I often mention to my patients to improve their health is to follow the “80/20 rule”. This means is that if you follow healthy fundamentals 80% of the time, then the 20% of the time when you aren’t as strict won’t negatively impact you nearly as much. In other words, it’s a way to make progress while still having flexibility with your decisions. Here are some specific examples:

1. Nutrition. Inevitably when anyone wants to begin eating better they begin thinking of the foods they’ll no longer be able to eat. There’s no reason you have to abandon the treats you enjoy altogether, but you should “earn” them first. Eat well 80% of the time and then take pleasure in the 20% of the time when you’re dying for something decadent or less healthy.

2. Beverages. Bad beverages are essentially liquid calories and a recipe for weight gain, inflammation and poor health. You should make water and healthy beverages your best friend 80% of the time and make alcohol, juices, sugary drinks, artificially sweetened drinks, etc the exception to this rule.

3. Exercise. I am a firm believer that EVERYONE should exercise and that EVERYONE has time to do something to accomplish this, even if it’s only 10 minutes a day. Since there are 52 weeks in a year, if you worked out 80% of those weeks it would equate to 41 weeks. That means in a year you’d theoretically be able to miss 11 weeks (nearly 3 months) and still have exercised 80% of the year. Shoot for this 80% goal at minimum, exercise at least 3 times per week during those weeks and you’ll notice amazing results.

4. Thoughts. Researchers estimate that human beings have anywhere from 50,000 to 70,000 thoughts per day. Unfortunately it is also estimated that for many people, 80% of these thoughts are either negative or self-limiting. The most successful people in athletics, business and life understand the link between positive thoughts and achievement. Make an effort to start thinking more positively about yourself, your life and the people and events around you and you’ll notice a profound difference. As an example, I recently read a book on the extremely difficult Navy SEAL training. Many of the instructors interviewed mentioned that while the program itself is so physically grueling, mental toughness was a much more reliable indicator for success than physical prowess.

5. Relationships. This is not a category most people would apply the 80/20 rule to, but I feel it’s important. All relationships have ups and downs but my opinion is that you need someone that makes you happy and also helps make you better as a person. If you believe your partner provides this for you 80% of the time (or more) than you’re probably with the right person! If however, that’s only the case 20% of the time (or less), than it may be time to make a change. Being with someone that makes you unhappy detracts from every facet of your life. You owe it to yourself to find someone that helps make your life better. This same principle can also apply to friendships.

Dr. Kenney has won multiple awards for “Best Chiropractor” and specializes in helping patients achieve their goals of better health and pain relief. For more information please continue to search our website, find us on Facebook (New Body Chiropractic & Wellness Center) or call (303) 347-9906.

Matt KenneyHow to use the 80/20 rule to improve your health!
read more

10 Exercise Rules You Should Follow

No comments

1. The perfect time to start is…now! If you’re waiting for the ideal time to start working out, it’ll never happen. You’ll be better off and feel much better if you simply start something now.

2. You have time!! There is no debating that many of us have very busy schedules. However, regardless of your schedule there are pockets of time in any day when you can find some way to train.

3. The best place to exercise is…the place you’ll actually show up to. My advice is to select a gym, yoga studio, etc that is close to your home or office so that you’ll be able to get there regularly without a hassle.

4. Start off slow. A classic beginner mistake is to try and make up for lost years by going overboard in the first week of exercise. This results in extreme soreness, decreased motivation and quitting. After a period of inactivity, even mild exercise will create a profound positive change in your body so there’s no need to go too crazy. Think marathon, not sprint.

5. It’s not supposed to hurt. There is a big difference between soreness and pain. Soreness comes when you begin to use muscles in a different way than they’re accustomed, that is normal. Pain is a warning signal your body gives you that something is not working as it should. Soreness can be worked through, pain should be addressed.

6. If you’re in pain, find someone to help you before you begin exercising. Many of my patients come to me in pain and are depressed that they cannot exercise as a result. I always tell them that the first step is to alleviate their pain so that they can begin moving and feeling normal again. Once that is achieved, exercise will be much easier and more effective.

7. Use a variety. In order to maximize the health benefits of exercise, it’s best to have a mix of preferred activities. For example, working out with weights will build strength, running/cycling will improve cardiovascular function and yoga will improve flexibility and core strength. Select different types of exercise and you’ll get great results without becoming bored.

8. Steadily increase your intensity. Your body is an efficient machine. As a result, it will only continue to make progress if you impose increasing demands upon it. Try different things to make your weight workouts, cardiovascular exercise, etc more intense and you’ll notice you progress faster.

9. No workout plan can make up for a terrible diet. There is not enough space to describe what a healthy diet is comprised of. However, just understand that without proper nutrition your body will not achieve maximum benefit from any form of exercise.

10. Train for a reason. Statistically, signing up for even a small race like a 5K leads to greater exercise compliance than anything else. Find an event that interests you, sign up and you’ll be far more driven to exercise consistently.

Dr. Kenney has won multiple awards for “Best Chiropractor” and specializes in helping patients achieve their goals of better health and pain relief. For additional information please browse our website, find us on Facebook (New Body Chiropractic & Wellness Center) or call (303) 347-9906.

Matt Kenney10 Exercise Rules You Should Follow
read more

6 tips for stress relief

No comments

6 tips for dealing with stressStress is something that we are all faced to deal with; often on a regular basis. Here are some of my tips for dealing with stress more effectively:

1. Get off your butt. Exercise creates profound physiological changes within the body. Simply going for a walk or hitting the gym for a quick workout can dramatically decrease the stress toll on our bodies. Aside from the physiological benefits, I’ve also found that exercising during stressful times clears the mind enough to find effective solutions to many of the complicated issues we face.

2. Learn to say no! These days we seem to pile more and more things onto our plate each day. While it’s commendable that we want to be involved in so much, there’s potential for us to become overloaded and stressed as a result. Learn to say no to the people or activities that aren’t as important to you and you’ll find you have less stress and a better quality of life.

3. Sleep more. When we neglect sleep it affects us in profound ways, one of which is to become more sensitive to stress. Make sure that you’re getting 6-8 hours of restful sleep per night and you’ll deal with stress much more constructively.

4. Stop glorifying being “busy.” These days it seems that people are always eager to explain how busy they are as a form of validation. Unfortunately the busier we are the more stressed we often become. My personal opinion is that simply doing a bunch of stuff is irrelevant, what matters most is being productive. Instead of trying to stay busy, try to be more productive by delegating more, relying on other experts, developing more efficient systems or pursuing anything that allows you to create your desired outcomes with less time and stress.

5. Keep yourself in the present. A common response to stressful times is to make it worse by either reliving past failures and bad times or by thinking too far into the future and becoming overwhelmed about what is to come. The most effective response to stress is to deal with it as it happens and create solutions for the problems affecting you now.

6. Visit a specialist. As a chiropractor I’ve helped many people with stress over the years. Chiropractors help remove nerve tension which is a main cause of physical and emotional stress. Others I’d recommend for de-stressing are acupuncturists, massage therapists and exercise specialists.

Matt Kenney6 tips for stress relief
read more