Dr. Kenney’s Friday 5 Spot
On Fridays I like to share some of the experiences I’ve had during the week with patients and in my personal life that I’ve found significant in some way. I like to share them in hopes that you might find value in them and have something resonate with you in your life.
Something I’ve been eating and enjoying. Lately I’ve been eating a lot of “power bowls” that my wife introduced me to. The ingredients in these can vary but I start with a base of brown rice. Into that I add sauteed kale, white beans, sun dried tomatoes, chopped walnuts and feta cheese. You could make them with different types of proteins, lentils, couscous, and various other ingredients, but the one I described above has been my favorite. It fills me up, feels “clean” to my system and gives me a ton of prolonged energy!
A workout I’ve been doing and liking. I am always looking to change up my workouts in some way. One of the methods I use to do so is often to do a workout that is focused on volume – meaning more sets and/or repetitions. For my legs, I’ve done this for a change over the past 2 weeks. The first workout is what I call the “500” – I select 5 separate squat exercises and perform 20 repetitions of each before moving without rest to the next exercise. One time through each of the 5 exercises is 100 total reps and I will do 5 sets for a total of 500 reps.
The exercises I chose were a regular squat, jump squat, hack squat, thrusters and goblet squats and the weights were on the lighter side for me because I was doing higher reps. At my next workout, I selected a moderate weight and did 10 reps for each exercise (because it was heavier) for a total of 250 over the 5 sets. These workouts were a solid challenge and something different, so I enjoyed them.
Something my wife and I teach our children. A saying (and lesson) that my wife taught me that she and I both continue to teach our children is that “courage is contagious.” Courage can take on many forms and can be huge, bold actions or a simple, understated one. What does not change though, is that when (most) people encounter someone being courageous, it inspires them. They may join in right away or it may plant a seed for later. I believe this truer now than ever in our current climate. I’ve been motivated by the acts of children, elite military operators and regular people I’ve seen in stores. Courage has no criteria for size, strength, or lifetime accomplishments. You can show courage at any time and when you do, I assure you that someone will notice and carry it forward at some point!
What do I do when I’m not motivated? I got this question from a nice guy earlier this week and I thought I’d mention it because it brings up a teachable point. If I were to estimate how much motivation plays into my life, I would put it at about 10%. That doesn’t mean I don’t love getting excited or pumped up but as a rule, motivation doesn’t take you very far.
My routine (comprised of my habits) is 90% of the game for me. By having a routine, things go on autopilot and I don’t worry about how I’m feeling, I just get things done. This applies to my businesses, exercising, coaching, you name it. For example, if you’re new to working out it may take a bit of motivation to get you started but having to get pumped up daily to do it would not be sustainable. However, after you start doing it for a period of weeks or months, it’ll just become second nature and you’ll do it without debate. Motivation can be a spark, but routine keeps the fire burning.
Some quotes I love.
“Success is never owned; it is rented, and the rent is due every day.”
“Hope is not a course of action.”
“Worrying is like praying for what you don’t want.”
“Success is the sum of small efforts, repeated day in and day out.” – Robert Collier
“You can’t save people who aren’t willing to participate in the rescue.” – Ryan Michler
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