All posts tagged: cryotherapy

Dr. Kenney’s Friday 5 Spot – August 26th

August 26, 2022 Matt Kenney Friday 5 Spot No comments

On Fridays I like to share experiences I’ve had during the week with patients and in my personal life that I’ve found significant. I like to share them in hopes that you might find value in them and have something resonate with you in your life.

A memorable moment. My oldest son has had some recent frustrations in his athletic career, none that I would assess as his “fault.” It reminded me of something similar that I’d gone through in my high school career, and an idea formulated in my mind on how to explain this to him.

I brought him with me to the base of a steep hill, about eighty yards high and shared with him that similar experience I’d had in the past. Then I went on to explain how a hill is a powerful metaphor in life. Hills, like adversity will always be there. Despite our best efforts, we can’t avoid them all, we can only control how we deal with them. Then to sink that lesson in, I told him we’d both sprint up and down that hill ten times, to remind ourselves that we are people that know how to handle adversity. We did the ten, and he made us go two more times which I loved. Afterwards, we had a great talk and he told me how much better he felt about everything.

A good reminder for me. On Saturday, I was out on a 5-mile run, and was thinking about the fact that runs such as these were getting comfortable for me. As a result, I decided to run the third mile as fast as I could. I shaved about 2 minutes off my usual pace for that mile and exerting myself in that manner made the final two miles more of a challenge.

I believe that when you are in a comfort zone, the best thing you can do is push the envelope a little bit. In this instance, I reminded my body that I had another gear I hadn’t been using as often as I should be. This is true in physical endeavors, business, and life as well. From time to time, remind your body and mind who is in charge by going past your normal level of exertion, and you will be pleased with the results.

Two things I believe everyone needs. I am fond of saying that everyone needs hope and hard facts, a term I learned in ultra-running. Hope is a vital part of life. It creates the initial spark that leads toward a goal, gives us strength to keep moving forward, and allows us to see the light when it feels we are in darkness. Everything wonderful in our world begins as hope.

However, hard facts are crucial too. These are the reality checks we all need but may not want to hear. For example, you may have the hope that you can lose weight and get in better shape, but if you’re eating fast food constantly and not exercising, it won’t happen. That is a hard fact.

Do not ever allow yourself to lose hope, you don’t want to live in a world without it. At the same time, keep it real. If you’re not getting it done, don’t make excuses, just start doing whatever is necessary to get where you want to go.

What does being competitive mean to me? I believe being competitive is about you and creating the best possible performance or person that you can be. An opponent can be strong or weak, so judging yourself solely only on outcome is not enough. As a coach, I’ve had teams that over-achieved only to end up two games below .500. I’ve been prouder of some of these teams than others with better records. Some of my proudest races were when I overcame adversity but didn’t necessarily finish where I envisioned. Competing means that you exhaust your ability to make yourself great. You exert yourself, strive for more each time, and attempt things that might even be above your pay grade. Most importantly, you do this regardless of whether anyone is there to witness it or not. That is being competitive to me.

Some quotes I love.

“A lot of things have broken my heart but fixed my vision.” – Diamond Dallas Page

“The days you don’t want to are the days you need to.”

“If you gonna piss like a puppy, stay on the porch and let the big dogs eat.” – Jamaal Williams

“A lot of people tell me to stop and smell the roses. My response to that is ‘well who the f waters them, trims them and fertilizes them?’ There’s a reason those roses smell. Someone’s got to do the work.” – Joe DeSena

“Perfection is not attainable, but if we chase perfection, we can catch excellence.” – Vince Lombardi

“Winners don’t focus on the pain and suffering. All they see is the end result. Winning.”

“Be thankful for what you have. Be fearless for what you want.”

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Dr. Kenney’s Friday 5 Spot – August 19th

August 19, 2022 Matt Kenney Friday 5 Spot No comments

Dr. Kenney’s Friday 5 Spot

A simple piece of advice. “Have some pride” is a piece of advice I give myself often, and one I wish I could give others as well. As simple as this is, it has wide-ranging applications. If you’re late all the time, have some pride and show up on time. If you respond to stress by yelling at everyone around you, have some pride and stay calm. If it’s always someone else’s fault and you make constant excuses, have some pride and start taking responsibility. Whatever the situation may be, having pride means that you behave in a manner you won’t regret. When I tell myself to have pride, I am reminding myself to act in a way that aligns with my principles, sense of decency, work ethic, morals, and more.

An interesting interaction. My sons and I stopped at a fast casual restaurant last weekend. I like to tutor my sons about business so as we waited for our food, I remarked to them that if I had a business that needed someone, I would hire the gentleman working the counter.

They wanted to understand why I said that, and I explained that he was enthusiastic, had control of his environment (wasn’t frazzled that it was busy), and I could tell by how the other employees reacted to him that he was respected (despite being younger). I believe that being energetic, organized, and calm under pressure are huge. If someone has that, everything else can be taught, and they will excel at whatever they do.

Do I think young kids should be exercising? I do believe that the younger kids can start doing some form of exercise, the sooner the better. However, I think exercise at younger ages should have variety and an aspect of fun to it, rather than being overly intense or regimented. For example, when my two older sons were younger, I would put them through obstacle courses or let them try unusual things like flipping tires or battle ropes. As they got to around age 12, they got interested in working out with weights, so I helped them with that. The sooner children can get an appreciation for exercise, moving their bodies, and the benefits thereof; the better!

An analogy I think works. Have you ever watched a commercial for a pharmaceutical, where everyone looks happy and fulfilled as they tell you what the wonder drug will help you with? Looks amazing, until they start mentioning the side effects, right? Just like taking a medication causes side effects, the choices you make each day will as well.

Everything you do to your body or put into it will have a side effect. Those side effects will either be positive or negative depending on the choice. When you are eating nutritious food or exercising, the “side effects” are likely to be more energy, weight loss, better sleep, lower stress, and more. When you’re eating food that isn’t good for you, drinking a lot, and making poor choices, the side effects are likely to be weight gain, lethargy, lack of motivation, anxiety, and the like. Think of every decision you make for your body in this way, and it becomes much simpler. Choices will either harm you or help you, it’s that simple!

Some quotes I love.

“When you feel like quitting, think about why you started.”

“Listening never gets you in trouble but talking can.” – Mike Tyson

“Laws not applied fairly or evenly are not laws.” – Tim Kennedy

“The best leaders are passionate about developing emerging leaders, because true leaders don’t create more followers, they create more leaders.”

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To see previous Friday 5 Spots, visit www.newbodychiro.com

Dr. Kenney’s Friday 5 Spot – August 12th

August 12, 2022 Matt Kenney Friday 5 Spot No comments

Dr. Kenney’s Friday 5 Spot

An interesting observation. I would estimate that in each week, I talk to at least 10-15 patients or people in my personal life that are what I would call “Know it all’s.” They come for my help or ask my advice only to then begin telling me everything they know, while ignoring anything I might have to say. The problem is most of these people know extraordinarily little. In fact, most usually only know enough to get in their own way.

This is common, we all know those people that are “experts” on anything/everything and aren’t afraid to tell you so or criticize you. In my experience, the people that truly know the most never feel they must prove it to you. They are confident in what they know and share information and experience with you when necessary. The harder someone works to convince me they know everything, the more I believe they do not.

Something that has been helping me. One of my patients is a medical massage therapist and we got into a conversation about stretching. She mentioned to me how important it is to hold stretches for 40-60 seconds. I am naturally flexible and impatient, so my usual routine usually consists of a few random stretches for 10-15 seconds each before and/or after exercise. Based on her expertise however, I decided to try it.

Holding the stretches for 40 seconds has made a tremendous difference for me. Before going on a run, I do quad, hamstring, adductor, and hip flexor stretches in this manner and my legs have felt much fresher and looser. I repeat this after the run and have noticed my legs are recovering far faster than usual. Even doing one set of a longer duration stretches, seems to be having a positive effect on the muscle I’m targeting. Try it and see what you think!

Something to remember. Have you ever struggled with a tough decision over something major in your life? Certainly, you have. Often these decisions are so difficult because whichever way you choose can have both pluses and minuses, as well as long-term ramifications. That’s why I always like to remind people (and myself) that not every decision will come with thunderous applause. Many of the best decisions you make in your lifetime may be criticized initially.

It’s important to weigh all options but eventually go with your gut. Your choice may not be right for everyone, but if it’s ethical, made in good faith, and you believe it’s the correct one for you, that’s what matters. I would estimate that the decisions I’ve made in my life of which I am the proudest, less than half were thought to be the right move by those around me at the time.

Something I heard and loved. “Put an expiration date on it.” This was the advice of Eric Thomas, a well-known motivational speaker I enjoy listening to. I believe mistakes we’ve made, times we’ve been wronged, regrets we have, past experiences, perceived failures, you name it; can become like an anchor in our lives if we’re not careful. I would also add that we don’t want to coast on past triumphs and successes either. Both prevent us from moving forward in the way we should. In either case, let the best of your times and the worst of your times have an expiration date so that you can move ahead the best you can in the present.

Some quotes I love.

“If an old dude ever gives you advice while peeling an apple with a pocketknife and eating pieces right off the blade, you should probably take it.”

“Many things are not equal, but everyone gets the same 24 hours a day, 7 days a week. We make time for what we truly want.”

“Until it’s your turn, keep clapping for others.”

“You cannot predict your final day, so go hard for the good times while you can.” – Kenny Stabler

“I’ve got a theory that if you give 100% all of the time, somehow things will work out in the end.” – Larry Bird

“Stop letting your past define you. It was a lesson, not a life sentence.”

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To see previous Friday 5 Spots, visit www.newbodychiro.com
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Dr. Kenney’s Friday 5 Spot – August 5th

August 5, 2022 Matt Kenney Friday 5 Spot No comments

Something I’m excited for. I signed myself up for a 100-mile race at the beginning of February in Texas. It will have been 3 years since my last 100-mile race, and honestly, I didn’t expect to ever attempt one again. Since my last race, I have suffered the two greatest tragedies of my life, unexpectedly losing my brother-in law at age 32, and then my sister at age 43. I am running this race in large part due to those losses.

The race takes place on my brother in law’s birthday, in Texas where my sister lived the last 7 years of her life. I selected this race because it felt like a perfect way to honor and feel connected to them both. I am certain that throughout my extensive training, and on race day, I will think of them often. Though I’m sure it sounds odd, this will be therapy and will help me heal.

“Are you sure you’re ready for this?” This was the exact question my oldest son asked me when I told him I signed up for another 100-mile race. The honest answer is no. I’ll be 3 years older and slower than I was at my last 100-mile race by the time this one starts. This challenge scares me, and I love it.

Running 100 miles straight is as challenging and brutal as you’d expect, which will require a ton of intense training. It will also bring me to my absolute limit physically and mentally on race day. Knowing this will be my final race of this kind, is extremely exciting. Races like this often leave me feeling like I must top myself again somehow, so having an exit date makes it feel more special for me. I will give this final race everything I have, and I hope at the end, I will walk away proud and a better version of myself.

Something I heard and loved. This week I heard the phrase, “execution over excuses.” This appealed to me and though simple, I feel is important. I encounter people constantly that tell me what they know they should be doing, followed by a litany of excuses why they aren’t. For example, how they know exercise would help them but they’re busy, tired, whatever.

This is always fascinating because it’s as if they’ve been given the answer to a problem, only to ignore it. In fact, more energy is usually spent on justifying, explaining excuses, and complaining than on pursuing the solutions. If there is something you know would help a problem you’re having, start executing rather than making excuses.

Something I believe. We all have worries. They can be personal, financial, business-related, health-related, you name it. I believe that how we mentally deal with our worries can make all the difference in the world. When I described my thoughts on this matter with a patient this week, she eloquently told me that what I described is called “Even if” rather than “What if?”

“What if?” is a state of mind where we scare ourselves silly with all outcomes and variables without really using them to our advantage. We worry and stress about issues both large and small but don’t do anything to break the pattern. “Even if” is where we start by considering what the worst possible outcome can be. Once we understand what that is, we usually understand it’s not as bad as we thought, and it loses power over us. Then, because we know how we don’t want it to end, we start taking steps to create the result we desire. One mindset uses worry to paralyze us, while the other uses it as a weapon for success.

Some quotes I love.

“Only you can master your mind, which is what it takes to live a bold life filled with accomplishments most people consider beyond their capability.” – David Goggins

“If the grass is greener on the other side, stop staring, stop comparing, and start watering the grass you’re standing on.”

“Speak when you are angry, and you will make the best speech you will ever regret.” – Ambrose Bierce

“The urge to save humanity is almost always a false front for the urge to rule.” – H.L. Mencken

“Stop trying to skip the struggle. That’s where character is built. Embrace it. Learn from it. Grow from it.”

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Dr. Kenney’s Friday 5 Spot – July 29th

July 29, 2022 Matt Kenney Friday 5 Spot No comments

Dr. Kenney’s Friday 5 Spot

A simple tip. Something I do each day is to drink at least 20-30 ounces of water first thing each morning. Your body is 50% water and your brain 70%, which should tell you how important this is.

Drinking water first thing helps re-hydrate the body after sleeping, increases alertness, helps muscles feel looser and more flexible, and allows the body to shed toxins. Before you get to your morning coffee, try drinking at least twenty ounces of filtered water once you get up. I promise you will notice positive changes!

Something I’ve been enjoying. My wife and I have been watching “The Bear” which is a fictional show about a world-renowned chef coming back to run a struggling family restaurant he inherited after the death of his brother. Though it is a work of fiction, there are themes within the show that I enjoy.

First, the chef begins by implementing specific processes and procedures. These are simple but vital. They involve cleanliness, steps to follow, time checks, and checkpoints along the way to make sure things are finished. What I enjoy about seeing these implemented on the show, (and true in real life) is they lead to better individual work, greater quality of production collectively, and finally to more success within the business. I believe these principles can and will work in any setting. Set the tone from the top, communicate what must be achieved, create steps that lead to quality and quality control, and then eventually remarkable things will happen.

Something I believe. “I was too tired,” “It was so hot,” “It was really hilly,” “I was dog sitting,” “It’s a lot of work,” “Someone else should have done it,” “I knew it wasn’t going to be easy.” These are a few excuses I’ve heard over the past week for assorted reasons. As you read them to yourself, did any of them wow you? Of course not.

There is a saying I love “No one cares, work harder” that I remind myself of constantly. I believe that we must constantly work and train ourselves not to make excuses. This is because they are a waste of time and energy, and ultimately no one really cares to hear them. Excuses drive you down a path where lower performance, standards, and expectations are acceptable. Instead of making excuses, accept full responsibility for everything and tell yourself that no matter what, you will find a way.

A good reminder. Last week, one of my son’s seemed frustrated with football. Nothing major had happened but I could tell that he was in a funk because I’ve been there many times myself. Often, when we hit a patch like this, we seek to find a complicated solution or way forward. I do the opposite.

In this case, I brought my son to the field and began having him do drills based on things we did when I coached him at age 9 or 10. I tailored them so that they would be relevant to his current level of competition and skill, while reminding him of where he’d come from and how far he’d come. By the time we left the field, he was smiling and feeling more confidence, which has carried over into his play over the past week.

This is a good method to follow when you’re in a rut. Go back to the beginning, remember the basics, build yourself back up, and remember who you are and what you can do!

Some quotes I love.

“Not all storms come to disrupt your life. Some come to clear your path.”

“A harmless man is not a good man. A good man is a dangerous man who has that under control.” – Jordan Peterson

“When you’re not used to being confident, confidence feels like arrogance. When you’re used to being passive, being assertive feels like aggression. When you’re not used to getting your needs met, prioritizing yourself feels selfish. Your comfort zone is not a good benchmark.” – Brandi MacDonald

“’But what can I do? I am just one person.’ Said 7 billion people.”

“6 months of focus and hard work can put you 5 years ahead in life. Don’t underestimate the power of consistency and desire.”

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Dr. Kenney’s Friday 5 Spot – July 22nd

July 22, 2022 Matt Kenney Friday 5 Spot No comments

Dr. Kenney’s Friday 5 Spot

A recent experience. I am currently coaching a flag football team of 4–6-year-olds. The league has only three teams and most of the kids have never played before. There is no strategy involved, and as the coach, my job is to try and teach the kids fundamentals, get them lined up correctly, remind them which way to run, and provide enthusiasm. In fact, I spend as much time helping and encouraging the other team as I do my own.

On Saturday, we played a team for the second time, which has two players closer to age seven that are incredibly fast. They easily score on us each time they touch the ball and pull our flags in the backfield before we can even begin running. We’d lost by halftime, but at this level that didn’t concern me. What did bother me, was that the opposing coach continued to play these two older boys in such a way that they were demoralizing my team, while ignoring his own (only those two players were doing anything but standing around). He cheered like he was coaching in a professional game, and after a game and half of this, I’d seen enough. He excitedly ran down the field after a “big play” at which point I stopped and confronted him.

I was not mean, but I was direct and told him what I thought of his behavior, reminded him that our job was to uplift these young kids, and what I expected of him going forward. My wife would tell you I was intimidating, but I like to think I was just honest. Had I not said anything, I could not have looked myself in the mirror. I don’t relish confronting anyone, but sometimes it’s necessary, especially when you are in a leadership position. To the other coach’s credit, he did an excellent job after we spoke. I have been on the receiving end of tough criticism many times and it often hurts in the moment but is invaluable going forward.

Something that inspired me. Last week, a man by the name of Bob Becker tried to become the oldest finisher of the Badwater 135 at 77 years young. This race is one of the most brutal imaginable, covering one hundred and thirty-five miles straight through Death Valley in 115 plus degree temperatures beginning at the lowest elevation in our country and going to the highest. Bob gave everything he had during the race to try and accomplish the goal but narrowly missed by 17 minutes.

The attempt alone inspired me but what he did to complete the race really got me fired up. His body would no longer allow him to run or even stand fully upright, and he was cramping so badly coming up the steep terrain that he finished the final mile of the race crawling on all fours. Watching this older gentleman crawl to the end of one of the most grueling races imaginable, refusing help of any kind, and having people chant his name was amazing to me. I have been in some brutal races myself and I know what it takes to finish one even under optimal circumstances. Watching Bob Becker finish that race when he had every excuse not to was next-level toughness that inspired me tremendously!

A simple but crucial question. Assets are useful or valuable things. This is true of business assets as well as those that we collect personally. The question I find most important though, are you an asset to those around you? Do you make your family, friends, work environment, team, business, etc. better?

I think if you can make someone or something better then you are an asset. This can be done through love, friendship, hard work, critical thinking, humor, encouragement, effort, or any number of other means. Becoming an asset can happen quickly but the value grows exponentially over time. Ask yourself if you are an asset to those around you and if not, how you might be able to be.

Something I have found effective. Years ago, when I began coaching football, there was so much myself and my coaches wanted to share with our players. These included fundamentals, strategy, experiences, and more. What I noticed was the more we communicated at once, the less the players retained. It was like drinking from a fire hose and they couldn’t take it all in. That is when I began breaking things down into three actionable steps (sometimes less). With only three things to focus on, my team was able to retain information easier and become more effective in each area.

Having seen the benefit of this approach in sports, I began to use it more in my everyday life. Anytime I have a personal or business goal I want to achieve, I define what my three most effective steps to attain it will be, and then begin following through on them. Likewise, if I have a daunting task or event in front of me, I ask myself what three steps I must take to conquer it. This straightforward way of planning creates efficiency, proficiency, and reduces stress every time it is followed!

Some quotes I love.

“The days that break you are the days that make you.”

“Crawling is acceptable. Falling is acceptable. Crying is acceptable. Blood is acceptable. Pain is acceptable. Quitting is not.”

“It is impossible to win the race unless you venture to run, impossible to win the victory unless you dare to battle.” – Richard M. DeVos

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Dr. Kenney’s Friday 5 Spot – July 15th

July 15, 2022 Matt Kenney Friday 5 Spot No comments

Dr. Kenney’s Friday 5 Spot

A type of workout I’ve been enjoying. Tim Kennedy is a former Green Beret and UFC fighter and someone I look up to. Last week, he posted one of his workouts that he called the “Hateful 100.” He performed ten different exercises for either one hundred repetitions or 100 kcals (this was for cardiovascular exercises like biking). The goal is to complete all ten exercises in total as fast as possible which means as little resting as possible.

For a week straight, I have been doing versions of this same premise. Each day, I choose 8-10 different exercises (depending on what I’m trying to focus on that day) and doing one hundred repetitions. I have found these workouts mentally challenging because the repetitions are so high, and physically challenging because they require constant exertion. They have been a fantastic way to increase my intensity while breaking some of the monotony of my usual training. Stacking exercises together like this is a terrific way to keep things fresh while increasing intensity and minimizing wasted time.

Something I believe. I mentioned in last week’s 5 Spot that I got a horrible review on Google from a person that I’d never met over something I never did. A little research showed that she’d done this to other people before as well, but Google still allowed the review to remain. A handful of patients asked me this week why I wasn’t madder and why I let it go so easily? Trust me, I am no pacifist, but I think in general, our emotions can either be like playing checkers or chess.

Checkers moves are made hastily and based on emotion. They often leave us feeling regret and cause us to spend substantial amounts of time upset. Chess moves allow us to step back, evaluate, make intelligent responses, and feel pride in the actions we took.

I spent much of my early life playing “checkers.” I have wild stories about going after anyone and everyone that crossed me. I was a perpetual powder keg; it was exhausting and pointless. Now, I save my energy for what matters most and try not to let my emotions get the best of me, especially when it involves something unimportant (like that lady’s review). It’s tough to do when we get emotional but try to ask yourself, “Am I playing chess or checkers?”

An important concept. I encounter people through my businesses that tell me they struggle when they can’t be perfect with their nutrition, exercise, or good habits they’re trying to establish. Usually, that will cause them to either go completely in the opposite direction or quit altogether. I empathize with this thinking but can never understand it.

If we make perfection our only goal, we will never get anywhere. I believe that “done” is far better than perfect, if perfection causes you to not do something. It’s important to give yourself leeway if you are doing your best and learning from mistakes. That will give you knowledge going forward, and things will become less daunting. Don’t use “perfection” as an excuse not to see something through and persevere when it becomes challenging. Finish what you started as best you can.

Is it important to count calories and/or log what you eat? Having a nutrition/exercise business, I am asked this question often. The answer is yes and no. I believe it can be beneficial for people that are just starting to try and eat healthy. It helps teach them what they’re eating, serving sizes, portion control, meal spacing, quality of ingredients, and more. There is also the benefit of understanding caloric contents and ingredients of things like fast food, snack items, and other things people rely on when they’re searching for quick food sources so that they can make smarter choices. I see calorie counting and food logging at the beginning like learning the alphabet, you’ll need it if you want to speak the language well later.

Once you understand what you’re doing, counting calories and writing down what you eat becomes far less important. This is because you will have a better understanding of what you are consuming and you’re able to go by feel a lot easier and more accurately. You’ll know how to make simple adjustments to help yourself because of your past experiences.

Some quotes I love.

“Champions don’t show up to get everything they want; they show up to give everything they have.”

“What you get by achieving your goals is not as important as what you become by achieving your goals.” – Zig Ziglar

“Whatever begins in anger, ends in shame.” – Benjamin Franklin

“In 5 years, these will be the good old days.” – Ziggy Marley

“Never follow a leader who is more in love with power than people.” – Native American Proverb

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Dr. Kenney’s Friday 5 Spot – July 8th

July 8, 2022 Matt Kenney Friday 5 Spot No comments

Dr. Kenney’s Friday 5 Spot

A sign of the times and a reminder. Last week as I was finishing an exhausting but rewarding day of seeing patients, I got a notification that I’d received a Google review. I opened it and saw a scathing review from a woman that I have never met, never spoken to, never interacted with, nor seen as a patient. She attacked me for “openly celebrating the Roe vs. Wade decision” and ended with “F this guy.”

Many of you follow me and are friends with me on social media, read these weekly 5 Spots, and speak to me regularly in person. I have opinions like anyone else, but I am the last person that is going to jump online or get in your face to get political or critical of anyone. I have literally never done it and never will. To me, it’s a waste of time and goes against who I am.

So, did I go into a funk after this person chose me at random and got negative? No. Just as I don’t let myself get too high after a nice compliment or a victory of some kind. There is a saying I love “Don’t let a win get to your head or a loss to your heart.” I repeat this to myself often to remind myself to stay level and never get too high or too low for any reason.

A challenge I’m excited for. On Saturday, I begin coaching flag football for my youngest son (who is almost 4). Everyone on the team will be between the ages of 4 and 5 which means it will be equivalent of herding cats. At that age, most kids have zero attention span, and they retain very little of what you tell them, so even the smallest aspect of the sport becomes difficult.

So why am I excited? To get through to those little ones, I know I must get creative. That involves how I explain things, what drills I use, and how I engage them. I must use words/concepts they understand, and everything needs to be fun, otherwise they’ll check out instantly. As a chiropractor, I deal with people that are coming to me from different perspectives and levels of expectation all the time. Those experiences have made it easier for me when I coach, and I love the challenge of trying to get through to my young players so that they can improve and enjoy themselves!

Why do I like short duration challenges? With our fitness/exercise business, my wife and I like to host 30-day challenges. I was asked this week why I like them so much and I thought it was a great question.

I believe that the further out in time you look, the more daunting things can seem. Therefore, it’s best to break things into more manageable chunks. I have used this approach for myself in my own training for years and have found it effective in coaching, parenting, business, and other avenues as well. There are no shortcuts and while 30-days is not enough time to change anyone forever, it is long enough to produce progress and build confidence. A person that can follow a specific plan and make progress in 30 days, tends to want to continue. That helps transition someone from completing a challenge to the development of positive and lasting habits.

Something to pay attention to. Have you ever had a healthy or productive habit that you followed religiously but then began to fall off from? For example, you went from exercising 5 days a week for months down to two and then before you knew it, you hadn’t worked out in a year?

I call this the “sloppy phase” where focus is lost, and standards start falling off. The key is to recognize when this is happening and act immediately. If you find yourself saying “I’ve been bad about that lately” that is precisely the time when you need to increase your effort and get back in the game. For example, if you have been eating poorly and not exercising, do not wait until next week to start fixing it. Start with your next meal and make sure that you get that next workout in as soon as possible (preferably that day). Effective and productive habits can be your best friend, do all you can to ensure that they remain in place and do not allow them to falter over time.

Some quotes I love.

“I have no fear that the result of our experiment will be that men may be trusted to govern themselves without a master.” – Thomas Jefferson

“In a society that has you counting money, pounds, calories, and steps, be a rebel and count your blessings instead.” – Lisa Heckman

“If you want to make everyone happy, don’t be a leader. Sell ice cream.” – Nick Saban

“Most people don’t want to be part of the process; they just want to be part of the outcome. But the process is where you figure out who’s worth being part of the outcome.” – Alex Morton

“It’s always too early to quit.” – Norman Vincent Peale

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Dr. Kenney’s Friday 5 Spot – June 10th

June 10, 2022 Matt Kenney Friday 5 Spot No comments

Dr. Kenney’s Friday 5 Spot

A question I get all the time. At least once or twice every week, I am asked by a patient if I can teach them how to give their spouse an adjustment and/or have someone adjust them. This is always an odd request because I am certain they would not leave a dental appointment, haircut, or meeting with their accountant asking a similar question.

Like anything, it takes thousands of repetitions to get good (at a minimum) at being a chiropractor and performing adjustments. When you get great at it, it will begin to look easy, but it’s not unless you have done it thousands (or millions) of times. At least once every week, I have a patient that is coming to me in pain because they let a friend try to do something to their spine. Schooling and experience accounts for a lot, so when it comes to something that affects your body or health, go to someone that knows what they’re doing and save the do-it-yourself stuff for other areas.

A recent lesson. The football team I coach won their first title this past weekend. These young men have played together for years and are very supportive of one another. This particular team was highly competitive and enjoyed seeing one another succeed. What struck me most, was that they were never concerned with who got the credit, only how they did as a team.

The lesson this reinforced, for me, when you have a group of committed people striving toward a goal that are unconcerned about who gets the credit, you can achieve amazing things. Interestingly, when this attitude is adopted, individual performances become stronger, which makes the others want to raise their level of effort. As this occurs, the sum of all the parts becomes stronger and a group of people become a highly functioning team with immeasurable potential.

A recent interaction. My wife and I had a Zoom call with a young man that is doing the Men’s Challenge I’m hosting for my SAM Designer Health business. I asked him questions about his goals, current habits, and experiences to get an idea of his starting point. As we ended the call, I told my wife I would bet my house that he will attain amazing results.

The reason I said this, is not because he’s a super athlete or genetic marvel, it was simply based on his attitude. Everything he said expressed to me that he was willing to learn, hungry to achieve results, and excited for the process. He was not looking to achieve a goal overnight or argue any piece of advice we gave to him. In my experience, people such as this always succeed in fitness, business, or any endeavor. That is because they are open minded, willing to work, and able to get out of their own way.

Something I believe. I get advice all the time – on parenting, running, training, business, the list goes on. Sometimes the people that give this advice really know their stuff. Other times, they have absolutely no clue but still feel they’re an expert. I believe that experience is the best teacher and sharing the experiences you’ve had with someone is far more valuable than giving them your advice or opinion.

When someone is interested, I love to share with them things that have or have not worked well for me. It’s like I am giving advice, but in a way that spares their feelings and lets them understand how I reacted in a similar instance. I also enjoy when people share experiences they have had in their life with me, because I think of it as a way to hopefully use what has worked and avoid what hasn’t. Sharing your experience with someone makes you more credible and that information is far more valuable than just giving an opinion.

Some quotes I love.

“If you don’t stand your ground, then all that happens is people push you backwards.” – Jordan Peterson

“If you’re going to quit anything, quit being lazy, quit making excuses, and quit waiting for the right time.” – Joe Duncan

“Fear is normal. Every person feels fear at some point. Step aggressively towards your fear – that is the step into bravery.” – Jocko Willink

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Dr. Kenney’s Friday 5 Spot – June 3rd

June 3, 2022 Matt Kenney Friday 5 Spot No comments

Dr. Kenney’s Friday 5 Spot

Something I notice often. Whether it’s dealing with patients, nutrition/exercise clients, or people in my personal life; I encounter what I call “easy way-out researchers.” These are people that will spend hours looking for articles that provide justifications for poor behavior. For example, they’ll search high and low for a blurb that exercising too often is bad, vegetables aren’t great, it’s alright to eat unhealthy food, and so on. In other words, they find reasons for avoiding something that would undoubtedly help them. Worse, people like this spend no time looking into how their existing poor habits may be harming them.

I believe deep down; you know whether something is to your benefit or not. If it’s not, seek to change it. Don’t waste time trying to justify it with some poorly sourced article online. Self-education is great but spend your research time on acquiring knowledge that makes you a better person physically and mentally. Be honest with yourself on what you could use help on and then start looking to acquire that knowledge.

A question I’ve been getting. After dealing with a recent tragedy, I’ve been asked by so many how my habits have changed. The implication being that dealing with grief would cause me to eat differently, stop exercising, sleep more, adopt a different attitude, etc. This is common for some in these circumstances, so I understand why they’re asking.

Everyone that knows me, understands I am someone that is extremely positive, high energy, driven, and willing to push through even the most difficult of situations. If that were to change due to grief or any other reason, I feel as though I would be a fraud. I will not allow myself to be a person who preaches something and then does another when times get tough. How you act when things get tough is all that matters in my opinion.

I have trained myself to get comfortable being uncomfortable in every physical and mental way you can imagine. Going through a challenging time now, I refuse to forget those lessons and give up. It is precisely now that those experiences matter most, serve me well, and are put to their best use.

Something I loved. As most of you know and have seen on my social media, I run with the American flag on Memorial Day, July 4^th, and September 11^th. It makes me proud to pay tribute to our country and I always feel like I am promoting something positive in my small corner of the community.

After posting about my Memorial Day flag run, I heard from an old high school friend. He reached out to me, to tell me that I inspired him to go out and run with the flag, something he’d never thought to do before. The experience he had and shared with me was amazing – people saluting, honking horns, cheering, etc. This has always been the case for me too, so I wasn’t surprised, but I was beyond thrilled to hear him explain it to me. He thanked me for the inspiration, and I told him how happy I was that he started a new tradition and had such a memorable experience doing so!

An observation. Through my business and personal interactions, people often tell me about their goals. These can be personal, business, financial, athletic, you name it. What I have found through experience is that these people will fall into one of two distinct groups.

Group one often has the most detailed plans. They tell me lots of specifics, research what they’re doing, vision boards they’re creating, and all sorts of wonderful things they have planned. However, often when I speak to these same people months later, they have done nothing. No progress has been made, and nothing has been set into motion. These people will usually produce an even more detailed plan on to how to proceed from there, and then the process repeats itself. Great ideas with zero implementation.

Group two usually have an idea of what they want to accomplish and then get started. They don’t have every detail ironed out, often make lots of mistakes, and then learn as they go. This is the group that usually attains the best results.

I believe that we can often get “paralysis by analysis” where we gather so much information that we psych ourselves out of going after our goals. Having an idea of what you want to achieve is vital, but nothing ever goes as planned, so I feel it’s best to just get things underway. Accept that you will make mistakes, but those mistakes will lead to a form of growth that you cannot get any other way. Acquire the basics you need to start, and then actually get started!

Some quotes I love.

“A man who views the world the same at 50 as he did at 20 has wasted 30 years of his life.” – Muhammad Ali

“Effort and consistency will get you more results than a perfectly crafted plan that’s still waiting to be executed.” – Bedros Keuilian

“The successful man will profit from his mistakes and try again in a different way.” – Dale Carnegie

“The opinion of 10,000 men is of no value if none of them know anything about the subject.” – Marcus Aurelius

“Either you run the day, or the day runs you.” – Jim Rohn

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All posts tagged: cryotherapy

Dr. Kenney’s Friday 5 Spot – August 26th

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Dr. Kenney’s Friday 5 Spot – August 5th

Dr. Kenney’s Friday 5 Spot – July 29th

Dr. Kenney’s Friday 5 Spot – July 22nd

Dr. Kenney’s Friday 5 Spot – July 15th

Dr. Kenney’s Friday 5 Spot – July 8th

Dr. Kenney’s Friday 5 Spot – June 10th

Dr. Kenney’s Friday 5 Spot – June 3rd

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