Friday 5 Spot

Dr. Kenney’s Friday 5 Spot – January 24th

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I interact with hundreds of patients each week and get asked a lot of questions.  On Fridays I like to share some of the answers I give and hope it has value for you.

What causes the “cracking” noise during an adjustment?  It doesn’t offend me, but I’ve never liked the term “cracking” when talking about an adjustment because nothing is cracking or breaking.  The sound occurs (with certain chiropractic techniques) when a joint is moved.  As this happens, a little bit of air and nitrogen are released from the joint and thus the sound is heard. Just like if you press into your knuckles it can cause that sound, the spine works the same way.

A recent observation?  I have a friend that coaches a flag football team of young kids.  His team is currently undefeated and this past weekend their opponents showed up to the game and willingly forfeited because they expected to lose badly.  All expect one of the parents on the forfeiting team supported this decision and I found this horrible to say the least.  In sports and in life, it is never fun to lose but losing is a great teacher.  Losing teaches us what needs to be improved and makes us re-evaluate what we’re doing to get there.  It also gives us an appreciation for success and winning and how challenging it can be to attain it.  I think the faulty message that was sent to that group of kids with that ridiculous forfeit was that unless you’re sure you can win, it’s not worth trying.  It also told them that no one thought they could handle it if they tried and failed.  Making things too soft for kids (and adults) only makes them soft and weak, take a loss and move on.

Something I’d recommend more people do?  I am a huge fan of doing some type of exercise in the morning.  This does not have to necessarily be your main workout or anything super lengthy or intense, just something to get moving.  I believe this gives you a tremendous edge as you begin your day.  You feel refreshed, more alert and like you are ahead of schedule already.  I now do a 10-20-minute moderate intensity workout without any equipment each morning for this reason and it gets me ready for the day.  Give it a try, you will be glad you did!

Is there something you recommend for improving posture?  There are 3 main recommendations I make regarding posture.   First, focus on keeping your breastbone up.  This simple step helps the rest of the body to naturally get into healthier positions.  Second, create what I call “postural checkpoints.”  For example, when you’re driving or at your desk you may find that you tend to slouch.  Going forward, when you hit a stoplight or as you complete a portion of a task at work, remind yourself to sit up straight.  If you begin doing this, soon it will become intuitive and will greatly improve your posture.  Finally, receive chiropractic checkups on a regular basis.  Much of our poor posture is a response to having misalignments in the spine and our bodies adapting bad positions to accommodate them.  Therefore, a regular tune-up here and there can prevent and/or fix this.

A quote I love?  “How you do anything is how you do everything.” 

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Matt KenneyDr. Kenney’s Friday 5 Spot – January 24th
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Dr. Kenney’s Friday 5 Spot – January 17

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I interact with hundreds of patients each week and get asked a lot of questions.  On Fridays I like to share some of the answers I give and hope it has value for you.

Should I work through pain or soreness?  I have this discussion regularly and I think it’s important.  Soreness will happen anytime your body is exposed to a stimulus to which it is unaccustomed.  This could be the start of exercise, a new type or form of exercise, more weight or reps, running more than usual, lifting boxes around your home, etc.  Soreness is very normal and can be worked through without risk of damage.  Pain is different.  Examples of this would be improper motion, something feeling pinched, abnormal symptoms or basically a feeling of something not being right.  These are signals your body is sending to you that something is in fact wrong.  Trying to work through this is likely to cause more injury.  So, soreness is fine to work through while pain is not. 

I’ve heard if I get adjusted once I’ll have to get adjusted forever, is that true?  I have gotten this one thousands of times and it always baffles me.  Chiropractic adjustments are meant to help your body function better so that you can feel and move better.  If that appeals to you then you are welcome to do it as much or as little as you like.  Good nutrition, brushing your teeth, exercise, dental checkups, massage, physical therapy and much more are also meant to help you, though few people ever ask whether if they do those once they’ll need to do them forever.  While an adjustment is likely to make you feel and function better, there is no process that begins after an initial adjustment that would necessitate you getting adjusted forever unless you decide you want to.   

A piece of exercise and/or nutrition advice I think everyone should follow?  This time of year, many are trying to eat better and exercise more.  Based on my experience, here is my number one piece of advice…just start!  Will you make mistakes?  Yes.  But you will learn from mistakes and the trial and error will help you.  Many people get “paralysis by analysis” where they feel they need all the perfect information before beginning anything.  Sadly, many of those people never begin at all.  When I look back at my early days of exercise and eating better, I want to laugh and trust me, you would too.  I really had no idea what I was doing but I stuck with it and learned from mistakes.  Eventually that produced knowledge and efficiency and it will for you too.  Just get started and adjust as you go.

Something useful I’ve been using?  I love motivational videos on YouTube.  I’m usually up by about 5am and I will often go onto YouTube first thing and start watching videos while I have a cup of coffee.  After a few Rocky or Navy SEAL videos or something with Les Brown, Jocko Willink or David Goggins in it I’m fired up to start doing something physical like burpees or pushups.  This really helps me get primed up for the day.  Motivation can’t finish a job for you, but it can definitely help you get started so utilize it!

A quote I love?  “Do not pray for an easy life, pray for the strength to endure a difficult one.” ― Bruce Lee

Want more?

•             Don’t forget to follow Dr. Kenney on Instagram @Coloradochiropractor

•             Check us out on Facebook under New Body Chiropractic

Matt KenneyDr. Kenney’s Friday 5 Spot – January 17
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Dr. Kenney’s Friday 5 Spot – January 10th

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Dr. Kenney’s 5 Spot

I interact with hundreds of patients each week and get asked a lot of questions.  On Fridays I like to share some of the answers I give and hope it has value for you.

Where do you get your energy from, is it coffee or what?  Though it’s not something I play up, my energy level is something people notice and comment on regularly.  I do drink a little bit of coffee but even without coffee my energy is the same – at work and at home.  My energy comes from a combination of things.   I am a very positive and grateful person, so I enjoy my family, my work and many of the simplest things in life.  I get enough sleep each night, exercise daily, eat well and deal with stress so that it does not dictate my life.  Years ago, when these things were not the case, my energy level was only a fraction of what it is now.

A common health misconception you encounter?  Something I’ve noticed over the years is that people blame age for everything.  In fact, I had a guy this morning who blamed his back pain on his age…he’s 24.  Seriously?  The reality is that as we age our bodies do become less efficient than they were in our youth.  However, chronological age does not dictate health.  I will often sit down with a new patient I would assume to be in their 50’s but is actually in their 30’s or vice versa.  Things will change physiologically as we age but we can slow or accelerate that process through our health choices.  In my experience those that eat well, exercise, manage their stress, complain less, etc. are the ones that look, act and feel less than their actual age.  Those that don’t will age faster.

A book you love?  “Can’t Hurt Me:  Master Your Mind and Defy the Odds” by David Goggins.  This book is written by a former Navy SEAL that had a horrible upbringing, became obese and was not progressing well in life.  He has gone on to become an absolute, no BS guy that has accomplished a great deal while never forgetting what got him there.  He is an intense dude and I really gravitate to how he sees things.  I read this book last year and upon finishing it, signed up for the Leadville 100 to challenge myself.  In August when I competed in Leadville I saw and briefly spoke to David Goggins who was also in the race.  Knowing I was competing in a race that he was in and having a chance to briefly meet him was a great honor for me. 

A recent observation?  As I mentioned last week, my wife has an online fitness business.  Her main focus is women and she helps many on a daily basis.  She has a large community on Instagram and over the past couple weeks she received messages from a handful of women.  All gave long stories about how they’ve struggled to get fit, lose weight, feel good, etc.  All of them then asked Mary if she’d be willing to send them a week or two free so that they could try the program without paying the $20 per month.  Mary was more than happy to help them and since the workouts are sent via email, asked for an email address.  In every case, the women said they were unwilling to provide an email address (you could literally create one just for this).  I found this interesting because it reinforced to me the adage that “if you’re serious you’ll find a way and if you’re not, you’ll find an excuse.”  I also found it significant because so many people do not realize that the ultimate impediment to their progress is their own habits and thinking. 

A quote I love?  “A setback is a setup for a comeback” ― T.D. Jakes

Want more?

  • Don’t forget to follow Dr. Kenney on Instagram @Coloradochiropractor
  • Check us out on Facebook under New Body Chiropractic
Matt KenneyDr. Kenney’s Friday 5 Spot – January 10th
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Dr. Kenney’s Friday 5 Spot – January 3rd

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Dr. Kenney’s 5 Spot

I interact with hundreds of patients each week and get asked a lot of questions.  On Fridays I like to share some of the answers I give and hope it has value for you.

Do you drink alcohol?  For whatever reason, people must be curious about this one because I get it frequently.  The answer is that I no longer do.  In my older years I would drink beer or wine on the weekends at times while cooking or relaxing.  Though I wasn’t a huge drinker, I also wasn’t the type to have a half a glass of wine.  Over a year ago, I overheard a conversation between my two older sons and a friend of theirs about how they never wanted to drink.  That got me thinking.  Then I started to think about how as someone that prides himself on taking his fitness to the highest level, alcohol always felt “off brand” to me.  In fact, after a sip of alcohol I would already be thinking about what I’d do the next day to almost punish my body to get rid of it.  After considering all these things, I decided that alcohol wasn’t really bringing anything to the table for me and I decided to give it up.  After a year of no alcohol I can say that I do feel even better than I did, and my level of fitness has increased too. 

A form of exercise I’ve been enjoying?  This will sound like a shameless plug but is not.  My wife has an online fitness business called The Perfect 20.  These are 20-minute workouts that can be done without equipment, anywhere.  Over the past week with the holidays I started doing a few of these workouts for convenience and they are amazing!  I enjoy the brief, intense workout that I get, and it helps me get a total body workout that also strengthens my core.  I had some hip soreness for about a week and it was gone after one of these workouts and it seems to be really helping my running as well.  It took me about 8 months to finally start doing these workouts but they’re going to remain a major staple of my routine going forward.  Feel free to check these out at www.theperfect-20.com or on Instagram and Facebook.

A snack I enjoy?  I am not a fan of sweets, but I can really get down with some chips and dip.  I regularly (aka pretty much daily) enjoy gluten free rice chips or tortilla chips with hummus, guacamole or even organic sour cream with hot sauce mixed into it. 

Are you a fan of New Year’s resolutions?  Yes and no.  In my experience, most people make “resolutions” more like a wish list than they do any sort of a plan of action.  As a result, most resolutions are already dead by the Super Bowl.  What I am a fan of is setting some sort of a goal (short term or long term broken up into short term pieces) and developing a plan of action.  I’ll use weight loss as an example because it’s so popular.  Rather than resolving to lose 70 pounds, I’d prefer to see someone have a goal to lose 10 pounds in the next month and 70 for the year.  Then rather than just joining a gym and hoping for the best, write down and execute the plan for January.  For example, I will go the gym 4 days a week, I will take 3 long walks per week, I will cut out bread, drink more water at work, etc.  The plan will remove guesswork and stress and help you attain your first goal.  Once you hit the first goal, you’ll then have more confidence to get to the next one.  So, my advice is to set goals and then back them up with a realistic plan of attack.    

A quote I love?  “If you want to take the island, then burn your boats. With absolute commitment come the insights that create real victory.”  — Tony Robbins

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Make sure to follow Dr. Kenney on Instagram @Coloradochiropractor and check us out on Facebook by searching New Body Chiropractic

Matt KenneyDr. Kenney’s Friday 5 Spot – January 3rd
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Dr. Kenney’s Friday 5 Spot – December 27th

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Dr. Kenney’s 5 Spot

I interact with hundreds of patients each week and get asked a lot of questions.  On Fridays I like to share some of the answers I give and hope it has value for you.

Do you eat strictly over the holidays?  The way I approach eating at holiday events is that I indulge in things that I am excited about but avoid just stuffing my face with things I don’t.  For example, my grandmother used to bring over apples that are essentially baked using red hot candies and water. She created this recipe during The Depression, and I’ve had it every year of my life going back to childhood. It’s as much Christmas to me as the tree.  Is it good for me?  No.  Am I skipping it?  Heck no.  On the other hand, cookies are not my thing so when those are everywhere at parties, I leave them be.  I don’t restrict myself, but I don’t go too crazy just because it’s a holiday.

A piece of nutrition advice you like to give?  Following along with the above, I believe that there is nothing wrong with eating whatever you want from time to time.  Scientifically when this is a deviation from your norm, it accelerates metabolism.  My advice is to not let a “cheat day” become multiple days, a cheat week or more.  So, what I recommend is the day after you indulge, get right back into healthy eating and get some form of exercise in.  On Christmas I ate a lot of food I would not eat on a regular day.  On the 26th I got up, did 100 burpees (while my 17-month-old clapped for me, bonus!), drank a lot of water and had a healthy breakfast of eggs and an avocado.  Before my body could even begin to crave sugar or want more of the bad stuff, I had it back on the right track.  Treating yourself is fine, just have the discipline to get it back under control.

A gift I’m excited about?  I got a training mask from my kids for Christmas.  For those not familiar, this is a mask you wear that restricts breathing and simulates altitude training.  It can be set for anywhere from 3,000 feet to 18,000 feet.  I’ve done a run and a couple workouts with it thus far and it’s challenging but I think it will help me as I continue training for my upcoming 100-mile race in March.

A book I love?  Living with a SEAL by Jesse Itzler.  This is the true story of a wealthy man, stuck in his routines that brings a very intense Navy SEAL to live with him and his family and follow him around for 30 days.  The story itself is worth it but there are many lessons to be learned about breaking out of comfort zones and challenging ourselves daily to become better people.

A quote I love?  “Deep in his heart, every man longs for a battle to fight, an adventure to live and a beauty to rescue.” – John Eldredge

Don’t forget to follow Dr. Kenney on Instagram @Coloradochiropractor

Matt KenneyDr. Kenney’s Friday 5 Spot – December 27th
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Dr. Kenney’s Friday 5 Spot – December 20th

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Dr. Kenney’s Friday 5 Spot

I interact with hundreds of patients each week and get asked a lot of questions.  On Fridays I like to share some of the answers I give and hope it has value for you.

Do you ever eat fast food?  I never eat anything from the fast food chains like McDonald’s, Burger King, KFC, Taco Bell, etc. because the ingredients are so low quality and, in many cases, harmful.  To me that’s not food.  However, I will eat at fast casual places such as Chipotle and Tokyo Joe’s where I can get something healthy and quickly.

Something I do at home for exercise?  Something simple that I will do at home are burpees.  For those who don’t know this is a combination of a pushup, squat and squat jump and is an excellent overall exercise for your body.  On days that I want to exercise but don’t have a lot of time I will do a 10-minute burpee challenge.  Basically, I set a timer for 10 minutes and see how many burpees I can do.  My record is 135 but usually I’ll get around 120.  If you’re new to burpees start out with 10 to 20 and you’ll still feel them!

What exercise advice do you give regularly?  I have plenty of answers for this, but I’ll give my top three here.  First, you DO have time.  I don’t care who you are or what your schedule is, you have time to do something.  Second, find some form of exercise that will be convenient for you.  If you’re going to work out at a gym for example, make sure it’s convenient to your house or job otherwise you’ll never do it.  If you know that getting to classes or a gym won’t work for you then research things you can do at home.  Finally, a great majority of the time you won’t feel like exercising and those are precisely the times when you must.  You will NEVER regret showing up and before long you’ll never even think about skipping.

Do you adjust children?  If so, why?  Yes, I do, and I have adjusted thousands throughout my career.  The spine protects a major piece of our nervous system so we need to keep it healthy.  When adults have issues with their spine, they often experience pain.  When children have spinal misalignments in their spine, they tend to get more visceral symptoms such as ear infections, colic, reflux, constipation, poor sleep, etc.  So just like children need dental care, all children should ideally have chiropractic care to facilitate proper growth and development.  Adjusting children is far easier than adjusting adults and in my humble opinion, those adjustments are the most important that I perform.  All three of my children have been adjusted by me since they were minutes old, receive checkups regularly and show amazing benefits as a result.  I understand that this may be not be intuitive to some but if you ask any parent of a child that gets adjusted, they will confirm how beneficial it is.

Quote I love?  “Don’t let a win get to your head or a loss to your heart.” – Public Enemy, He Got Game

Want More?  Don’t forget to follow Dr. Kenney on Instagram @Coloradochiropractor

Matt KenneyDr. Kenney’s Friday 5 Spot – December 20th
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Dr. Kenney’s Friday 5 Spot – December 13th

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Dr. Kenney’s 5 Spot

I interact with hundreds of patients each week and get asked a lot of questions.  On Fridays I like to share some of the answers I give and hope it has value for you.

Are there ingredients in food you won’t eat?  Yes.  For space reasons I won’t go into the specifics of why today, but I will not eat any artificial sweeteners (sucralose, aspartame, acesulfame-K, saccharine), hydrogenated or partially hydrogenated oils (these are trans fats) or any artificial colors.  These are all extremely toxic to the nervous system and body so they’re not worth it for me.

A piece of advice I give to my patients?  Most people understand the importance of regular dental checkups.  Checkups detect problems before they begin or get too far, and the regular cleanings help maintain the teeth to remain healthy and strong for longer.  I recommend people follow the same principle with their spine and chiropractic care.  You certainly don’t need to be adjusted every single week if you don’t wish but even somewhat regular “tune-ups” will go a long way.  90% of the worst conditions I see could have been prevented with basic preventative care.

Something I admire?  Have you ever watched someone that’s excellent at what they do?  I’m talking about someone that takes time to put all they have into what they do and how they do it.  I call that being a “craftsman” and it’s something I really admire.  Some recent examples of this that come to mind are a gentleman that selects and fits people for hats, a football coach, a waiter and a lawyer.  I love to observe people like this and learn from them.

A lesson I believe in?  As I mentioned a couple weeks ago, I coach two football teams.  One of the things I try to do with all my players is find something they do well.  Some kids are very gifted and it’s easy.  But others may not be and so with these kids I really search to find their “thing.”  Once I find it, I over-emphasize it in practice, get them to take great pride in it and then allow them to utilize it in our games.  What I’ve found is that once they can contribute what they do well, their confidence grows and I’m able to expand their roles and teach them more.  There is a player I’ve had for 2 seasons.  In his first, he struggled with everything but eventually I detected a strength.  This season I got him in a position to utilize that strength and he blossomed.  By season’s end he was one of our defensive MVP’s and went from a quiet kid to a vocal leader and great teammate.  I believe that this lesson is true in life and sports:  double down on your strengths and as your productivity and confidence grows, you can then begin to produce even more strengths.

A quote I love: “It’s not what you preach, it’s what you tolerate.” – Jocko Willink

Matt KenneyDr. Kenney’s Friday 5 Spot – December 13th
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Dr. Kenney’s Friday 5 Spot – December 6th

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I interact with hundreds of patients each week and get asked a lot of questions.  On Fridays I like to share some of the answers I give and hope it has value for you.

Something I’m eating?  I enjoy eating quinoa (pronounced keen-wah for those that don’t know).  Usually I’ll make a pot of it using vegetable broth as the liquid.  Then throughout the week I’ll put some in a bowl and add chopped up veggies, avocado, walnuts, kale chips, chia seeds, feta cheese, kalamata olives or any number of different things to it.  I also sometimes eat it for breakfast with berries, walnuts, almonds, cinnamon and fresh honey on top.

A recent observation?   On Saturday of the Thanksgiving holiday weekend my two older sons were playing a lot of video games and began to aggravate each other easily.  This is unusual for them, so I asked them if they’d like me to put them through a short workout.  We went to the garage and I had them doing some simple but tiring stuff for probably 15 minutes.  After those 15 minutes they were like different kids – relaxed, more patient and calm.  Our bodies produce a lot of energy each day.  With physical activity we can burn through the portion that hinders us, makes us anxious, less productive, etc.  Once that occurs, we are then able to be more driven, productive and energetic.

A common chiropractic question I receive?  “Why does my spine go out of place?”  I receive this question daily.  The spine can certainly suffer immediate traumas that cause it to misalign such as slips and falls, sports injuries and car accidents.  And those traumas can also make us more sensitive to misalignments later in life (depending on the severity and whether they lead to arthritic changes or not).  Most commonly though, misalignments of the spine come from what I call micro-traumas – posture, gait, sleeping position, ergonomics, exercise (or lack thereof), too much sitting, not enough stretching, consuming too many inflammatory foods/drinks, etc.  With these micro-traumas it is not one specific thing that causes the misalignment but usually rather a buildup and combination of many over time.

Something I recommend everyone do?  Once a month I have a friend that I get together with that’s an entrepreneur.  We have lunch together in my office and we talk through anything and everything in our business lives (and personal lives as well).  He’s a high energy guy like myself so this process really gets me pumped up with ideas, motivation, etc.  By the time we finish lunch each of us have a bunch of ideas to explore and motivation to as well.  I think it’s important to have someone like this to meet up with that inspires you in some way (and/or that you inspire as well).  Talking to positive, motivated people is an excellent way to fuel progress in any endeavor.

Quote I love: “Every next level of your life requires a new version of you.” – Inky Johnson

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Matt KenneyDr. Kenney’s Friday 5 Spot – December 6th
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Dr. Kenney’s Friday 5 Spot – November 29th

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I interact with hundreds of patients each week and get asked a lot of questions.  On Fridays I like to share some of the answers I give and hope it has value for you.

Something I’m eating?  As you read this it’s probably the day after Thanksgiving so I’m probably eating leftovers.  The day after turkey day I like to get out for a good, long run and then from there, I do not skimp on the leftovers.  Normally I like to eat very clean but not today.  I mention this because many times people think eating well means perfection.  This is simply not the case.  My goal is to eat well the vast majority of the time but treat myself from time to time as well.

Something I’ve been enjoying for exercise?  I’m really enjoying running right now.  As an ultramarathon runner you may take that as a given but it’s not.  Near the end of my training for the Leadville 100 it felt like a job at times.  As I have begun preparing for my next 100-mile race I’ve changed my mindset to simply focus on being fortunate to be outside in the mountains, seeing the sunrises, etc and this has made a tremendous difference.  With that simple change in mindset the miles are flying by and I’m running better as well.  Plus, this is when I’m at my best in terms of generating ideas, working through problems and alleviating stress.

A book I love?  “Extreme Ownership” by Jocko Wilink and Leif Babin.  These two Navy SEALs use real world experience in life and battle to demonstrate how taking more responsibility for our actions and decisions can dramatically impact outcomes in all aspects of our personal and business lives.  My oldest son recently did a project for school after reading this book and I was amazed at the lessons even a 13-year-old got from it!

A recent source of inspiration?  For over 8 months now as I walk my dog, I have seen the same woman running on a high school track near my home.  Rain or shine she is always out there running on her own.  Due to her weight and age she was initially barely running, and I imagine it was not a whole lot of fun.  However, she has now lost quite a bit of weight and is moving well.  Regardless of what excuses she could have given, she’s been out there making it happen.  The quiet commitment to progress I’ve seen in her is inspiring to me.

Quote I love:  “You can’t read a book about push-ups.” – Gary Vaynerchuck

Matt KenneyDr. Kenney’s Friday 5 Spot – November 29th
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Dr. Kenney’s Friday 5 Spot – November 15th

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I interact with hundreds of patients each week and get asked a lot of questions.  On Fridays I like to share some of the answers I give and hope it has value for you.

Something I’m eating?  Recently I’ve been enjoying cauliflower pizza.  For those that don’t know – this is not pizza with cauliflower on top but rather pizza with a crust made from cauliflower.  By not having the bread crust, the glycemic impact (response to sugar) is not there and I can enjoy eating pizza without feeling sluggish.  I’ve been eating these a couple times a week for dinner with a large salad on the side.

Something I’ve been enjoying for exercise?  Rather than do all my leg exercises using both legs at once (as I did for decades), I have switched to almost all single leg movements for the past few months.  I’ve noticed that it has helped my running and my knees feel more stable when I aggressively push off such as when sprinting, jumping or lunging.

Something I use that’s been helping?  Last year as a birthday gift I got an inversion table.  I use mine regularly and it helps a ton.  I don’t usually fully invert but go back far enough where I get a great stretch but no head rush.  I remain there for 2-3 minutes and do that 4-6 times a week.  It alleviates significant amounts of tension in my spine and at the end of my busiest days I rarely feel stiff or sore.

Something I’d recommend more people do?  I encourage people to get up earlier.  So many people sleep in until the last possible second and their morning turns to chaos if anything slows them down for even a second.  Most days I am up by 5-6am and really enjoy having more time to get primed for the day.  It can be tough at first but it’s totally worth it.

Quote I love: “If you have children who love and respect you, this too can be a sign of your success.” – Les Brown

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  • Make sure to follow Dr. Kenney on Instagram @Coloradochiropractor
Matt KenneyDr. Kenney’s Friday 5 Spot – November 15th
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