Friday 5 Spot

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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Dr. Kenney’s Friday 5 Spot – November 8th

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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.

1.  Something I’m eating:  There’s a place in Castle Rock that I love called Vitality Bowls.  Though it’s not totally the same, I replicate one of their bowls called the Nutty Bowl and eat it regularly at home.  Here’s how I make it:

I get packs of Acai from Costco.  I put two in a blender with almond mild and spinach and mix until it’s a soft but not soupy consistency.  I put that in a large bowl and then on top I put cut up bananas, blueberries, slivered almonds, granola, chia seeds, a few tablespoons of peanut butter and a drizzle of honey.  Powers me up!

2.  How often do I exercise?  At minimum I do something every day to be active.  I walk my dog and push my littlest one in his stroller probably 2-3 miles a day.  I workout with weights Monday thru Thursday for about 20 minutes each session (quick and intense, no wasted time), I do 2 longer runs on the weekends and if I don’t have anything planned for a day I’ll do something quick at my house like battle ropes, tire flips or burpees.

3.  What am I training for?  My next race is the Antelope Canyon 100 in Arizona in March.  This will be a 100-mile run that must be completed in 30 hours or less.  I ran the Leadville 100 in August and this race will give me a chance to fix some of my mistakes.

4.  Book I love:  One of my favorite books ever is “Unbroken” by Louis Zamperini.  This book is an amazing testament to the power of never quitting, not complaining, finding solutions and overcoming.

5.  Quote I love:  “Most people quit at 40%.” – David Goggins

Want More?

Make sure to follow Dr. Kenney on instagram @Coloradochiropractor

Matt KenneyDr. Kenney’s Friday 5 Spot – November 8th
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