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

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Dr. Kenney’s Friday 5 Spot

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 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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Matt KenneyDr. Kenney’s Friday 5 Spot – July 15th
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Dr. Kenney’s Friday 5 Spot – July 8th

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Dr. Kenney’s Friday 5 Spot

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 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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Matt KenneyDr. Kenney’s Friday 5 Spot – July 8th
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Dr. Kenney’s Friday 5 Spot – June 10th

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Dr. Kenney’s Friday 5 Spot

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 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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Matt KenneyDr. Kenney’s Friday 5 Spot – June 10th
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Dr. Kenney’s Friday 5 Spot – June 3rd

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Dr. Kenney’s Friday 5 Spot

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.  

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 4th, and September 11th.  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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Matt KenneyDr. Kenney’s Friday 5 Spot – June 3rd
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Dr. Kenney’s Friday 5 Spot – March 18th

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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.   

Something I am thankful for.  I began doing these 5 Spots about 3 years ago.  I started by emailing them to a few hundred patients and then later, posting them on my website.  My goal was to journal my thoughts in a format that my children could one day refer to.  At the same time, my hope was that people I sent them to, would find value in them as well.  Though the group reading them was small, the feedback was immediately positive.

The other day I was made aware these 5 Spots have been read well over a million times, which shocked me.  It has been fun to see the readership grow throughout the years, and I was humbled by it.  More importantly to me, however, each week I hear from at least one person that tells me something I wrote resonated with them, inspired them, and caused them to take an action.  Combined with the fact that my older sons now read these columns each week on their own, gives me great pride.  I am extremely grateful for all of you that take the time to read these.  Writing this each week has become a big part of my life that I truly enjoy.  Thank you!

A piece of advice I love.  There is a saying I often think to myself and tell others when the situation dictates, “Be a grown up.”  This is a general statement, but it encompasses a lot.  To me, this simple declaration is a reminder of how to do things properly. 

In my opinion, being a grown up means to be responsible, not complain, show up on time, see things through, give appropriate effort, plan, and much more.  Reminding yourself to act like a grown-up will help guide your behavior toward something productive.

A workout I always enjoy.  Anytime we get a snowstorm, I make it a point to go for a run.  Each time I do so, I get odd looks from neighbors and people shoveling driveways or driving past.  To most, running in cold temperatures and bad elements is terrible and foolish, but I like it.

I always enjoy how quiet and serene things are when the snow is coming down and I love when my footprints are the only ones I see.  More importantly, these runs in challenging elements help get me comfortable being uncomfortable.  This fuels my mental resolve and helps me view challenges in a more positive light.  Whether it’s freezing cold, snow, or the hottest days of the year; I like to train in the toughest elements because it helps me become physically and mentally tougher in my daily life.

A concept I like.  We all have things that stress us out.  Work, finances, relationships, words someone said, world events, etc.  I call these things “mental rent.”  Just as you don’t want to pay too much rent for the place you live or work, you want to work at keeping your mental rent low.

For example, if you are unable to pursue a healthy relationship with someone because you are still getting over how badly an ex treated you years ago, you are paying that person a very high mental rent.  Mental rent is important to understand because the more bandwidth you spend on negativity, the less you’ll have to create progress and growth.  If you’re thinking about someone, something, a past event, whatever, ask yourself if it’s worth putting your hard-earned mental rent toward.  

Some quotes I love. 

“The ones who say you can’t and won’t are probably the ones who are scared that you will.” – Zig Ziglar

“Winners are not people who never fail.  They are people that never quit.”

“Success requires commitment, not a miracle.”

“Men’s best successes come after their disappointments.” – Henry Ward Beecher

“Your toughness is made up of equal parts persistence and experience. You don’t so much outrun your opponents as outlast and outsmart them, and the toughest opponent of all is the one inside your head.” – Joe Henderson

Want more?

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  • To see previous Friday 5 Spots, visit www.newbodychiro.com
  • Check us out on Facebook under New Body Chiropractic
  • Interested in weight loss, more energy, enhanced performance and more?  Respond to this email and we can add you to Dr. Kenney’s email list for SAM Designer Health, his nutrition and exercise business!
Matt KenneyDr. Kenney’s Friday 5 Spot – March 18th
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Dr. Kenney’s Friday 5 Spot – March 11

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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.   

Something I believe is important.  One of the things I tell myself each day is to “play with fire”, meaning do everything with a high level of energy and purpose.  In my experience, far too many people go about their days with low energy, just going through the motions.  This is not fun for them or those they interact with.

I believe that if you’re going to do something, you want to give it all the energy you can.  This leads to better focus and success.  It also positively influences other people, events, and results in positive changes within your life.  I am not suggesting you behave in a manner that is not authentic, but you should take steps to ensure that you are going through each day with as much vitality and intention as possible.

An interesting observation. “Give 100%” is a saying we all hear often.  Many people say they are giving one hundred percent, but I do not believe this is always (or even frequently) the case.  The easiest way for me to tell the truth of someone’s effort is by observing patterns.

When I encounter someone that wants to tell me how much effort they’ve put in and how there’s nothing else they could/should be doing differently, these are never the people giving all they have.  People like this usually want you to agree that they’ve exhausted all their options and praise them for what they’ve done.  Not surprisingly, they often blame circumstances or luck for their lack of results and never themselves. 

Conversely, the most successful people I have ever met always feel they can give more.  They do not look for a pat on the back for their efforts, take personal responsibility for all outcomes good or bad, and always seek improvement.  In my life, I have fallen into both categories at times, but my goal for years now has been to only behave as the second group does, taking full responsibility and always seeking to give more.

Something I admire.  I’ve had recent conversations with friends that recently tried to accomplish some amazing things and failed.  Some were in business, some physical, but all were lofty goals that came up short.  Though these people didn’t “succeed” how they expected, I greatly admire them.

We live in a world where it is common for people to play small, take no risks, and then criticize others for taking a shot and failing.  I do not understand that way of thinking.  I would much rather have the guts to go after a big goal than play it safe and not try.  A failure can become fuel for future endeavors so there is never a reason not to try.  Never be afraid to go out on your shield, only be afraid to tuck it between your legs.

Reminder of a great lesson.  I listened to our pastor speak the other day and he mentioned what starts off working will often cease to do so after a period of time.  At that point, you must change if you wish to have success going forward.  This is true in business, marriages, sports, physical endeavors, and much more.

Adaptability is a trait we should strive for because nothing remains the same forever.  As things stop working as they once did or as we’d like, we are faced with two choices.  First, we can complain and/or reminisce how things once were and decide it’s unfair that we’re not still obtaining the same results.  The second choice is that we acknowledge change is necessary, and then adjust.  It’s a simple choice but one that is often surprisingly difficult. 

Some quotes I love. 

“Generally, when a leader struggles, the root cause behind the problem is that the leader has leaned too far in one direction and steered off course.” – Jocko Willink

“Never let people who choose the path of least resistance steer you away from your chosen path of most resistance.” – David Goggins

“Wrong is wrong even if everyone is doing it.  Right is right even if no one is doing it.”

“A child without discipline is a child without love.” – Mr. Rogers

“Discipline is not about being abusive; it’s about setting firm rules and boundaries and then enforcing them.” – Joe De Sana

Want more?

  • Don’t forget to follow Dr. Kenney on Instagram @Coloradochiropractor
  • To see previous Friday 5 Spots, visit www.newbodychiro.com
  • Check us out on Facebook under New Body Chiropractic
Matt KenneyDr. Kenney’s Friday 5 Spot – March 11
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Dr. Kenney’s Friday 5 Spot – March 4th

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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.   

How do you get used to running for so long?  After I mentioned the 34-mile run I did in my brother in law’s honor a few weeks ago, I have gotten this question a lot from patients.  The honest answer is that you don’t.

What happens when you present yourself with significant challenges repeatedly is, they never become easy.  Rather, your ability to adapt when things get tough increases.  For example, I have never run thirty, fifty, or one hundred miles and thought it was a breeze.  It’s always grueling but I have developed the ability to make mental, physical, nutritional, and other adjustments where it never seems insurmountable. 

This same premise applies to our daily lives as well.  As we face challenges, we do not become immune to them, but we become more resilient.  Situations that would have once kept us down no longer have the power to do so.    

An important concept.  I’ve had recent dealings with a small business owner making common mistakes.  Blaming others, spending money looking for the magic bullet, ignoring the need to work hard as an individual, worrying about the future while ignoring the present, micro-managing, and more.  This reminded me of the importance of leadership.  When the leader of an organization, team, or family displays shaky leadership, it has an unsettling effect on those around them.  It’s like the captain of a ship not knowing what direction to proceed. 

Leadership to me is not a one-time event or series of words.  Rather, it is the actions that a leader displays to those around them.  When those actions show consistency, integrity, intelligence, planning, etc., it builds confidence in those around them which leads to better performance.  When a leader displays poor qualities such as indecisiveness, quick temper, failure to take responsibility, lack of drive, poor preparation, etc. it leads those around them to lose focus, interest, and productivity.   Strong leaders are crucial to families, businesses, teams, and all groups of people.

A great lesson.  My youngest son is 3 ½ years old and says “I love you” all the time.  He’ll say it to me, his mom, and then list off his siblings, and grandparents.  What he does every time that I like is that he includes his own name in there.  He tells himself that he loves himself.

Though he’s so young, this is a lesson for all of us. Sometimes we forget to love ourselves but it’s crucial.  We often have kindness and compassion for those around us and talk to ourselves in a way we never would to others.  Take a lesson from my son and “love you some you!”

Something I often hear.  “I don’t have time.”  I hear this often about exercise, self-care, business matters, and more.  This is usually another way of saying it’s not a priority and I don’t think I’ve ever heard it from someone that is incredibly successful or legitimately busy.

High performing people always prioritize what is important and get what must be done finalized.  Conversely, those that are scattered often do a lot, but much of it is unimportant and could be avoided by prioritizing better.  Anyone can be busy, being productive is the key.  If you find yourself saying you don’t have time, take a hard look at where some of that time is going, and you may be surprised how much you can free up.

Some quotes I love.

“Failure is not aiming too high and missing.  Failure is aiming too low and hitting.” – Marc Mero

“Behind every strong person is a story that gave them two choices:  sink or swim.”

“There are no traffic jams on the extra mile.” – Zig Ziglar

“Sometimes the reason that you’re suffering is because you won’t let go of the things that’s biting you.” – Jordan Peterson

“Life’s greatest rewards are reserved for those who demonstrate a never-ending commitment to act until they achieve.  This level of resolve can move mountains, but it must be constant and consistent.” – Tony Robbins

“The repetition of affirmation leads to belief, and once that belief becomes a deep conviction, things begin to happen.” – Muhammad Ali

Want more?

  • Don’t forget to follow Dr. Kenney on Instagram @Coloradochiropractor
  • To see previous Friday 5 Spots, visit www.newbodychiro.com
  • Check us out on Facebook under New Body Chiropractic
Matt KenneyDr. Kenney’s Friday 5 Spot – March 4th
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Dr. Kenney’s Friday 5 Spot – February 25th

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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.   

An important concept.  “Why does this keep happening?”  This is a question I get often from patients regarding a recurring issue such as back pain.  In terms of your spine there are many variables, but the ultimate answer is usually that the person has not changed their behavior.  This is an important concept in chiropractic but even more so in life.

If you are receiving a result that you don’t like but making no effort to get a different outcome, you are earning that result.  We can’t always know instantly what the solution to a problem may be.  However, one certainty is that repeating the same behavior will create the same result.  If you want to change the outcome, focus on what leads you there and make choices according to what you’d like to see happen.  As simple as this is, people often focus too much on what is happening to them and not enough on how much power they have to change it.

A story I love to tell.  About 6 years ago, my oldest son (who was nine at the time) and I ran a race together.  It was an 8-mile run that we’d picked out ahead of time as something that would challenge him.  The race took place in April and 2 days before the race we got about a foot of snow.  The race was still able to be held but the course was snow-covered and temperatures in the single digits. 

As we arrived at the race, we saw many people simply turn around and go home.  They decided it was too cold, they didn’t want to run through snow, and called it a day.  My son and I stayed and ran the race.  He never complained and in a race of hundreds of people, he finished third in his age group of 19 years and younger.

Did he take third place because he ran so fast?  No, because honestly, he did not.  He took third place out of three people.  Dozens signed up within his division but only he and two others showed up to run. My son took third because he suited up, showed up, and persevered. 

This is a powerful and teachable lesson.  We cannot always rely on talent, skill, or good fortune to succeed.  Sometimes the difference between success and failure is having the guts to show up and keep going when others will not.  Also, difficult conditions often present great opportunities for those willing to seize them. 

Something I heard and loved.  I was watching a motivational video on YouTube by Eric Thomas, and he said, “You can’t just have energy when you have energy.”  This resonated with me.  To me, this is all about maintaining your level of exertion when your body and mind are telling you it’s ok to rest. 

When I run, I don’t find out what I’m made of until the wheels fall off the bus and I’m exhausted, in pain, and/or facing more miles still to go.  During a workout, the reps that really matter are the ones I struggle to barely get when my muscles feel like they want to give out.  Many of my best moments with my children are when I find just a little bit more energy to play with them when I am exhausted after a long day.  Many of my best adjustments are those that I’ve fit into a hectic schedule when I didn’t feel like I had the juice to do another.

The point I took from Eric’s great quote is that the ultimate test is how you’ll behave when you have little to nothing left.  Everyone succeeds when things are good, and their tank is full.  The special people succeed when they’re exhausted and at less than 100%!

Something I have found to be true.  When we are facing challenges be it physical and/or mental, things can get rough. Sometimes we feel we are making little progress and the task can seem insurmountable.  What I have learned challenging myself physically and mentally through my workouts, habits, competitions, and more is the cardinal sin you can make is to whine, complain, or tell yourself or others how difficult something is and how hard it will be to complete. 

When you take a tough situation and add negativity to it, things will instantly shift from difficult to impossible.  Complaining also causes collateral damage by affecting everyone around it.  When you complain, you take someone near you off their track and make it tougher on them.

I talked with a long-time patient of mine this week going through another bout of cancer.  As he caught me up on what was going on with his health, I commended him on how positively he has dealt with everything.  He told me he didn’t see any other way to go through difficult times other than taking it one step at a time and as positively as possible.  If he were not this way, his tough situation would be exponentially worse. We cannot always control what we go through, but we do have the power to make it better by focusing on how we go through it.

Some quotes I love.

“Every man dies, not every man lives.” – William Wallace

“Don’t expect front row seats if you’re giving nosebleed effort.” – Eric Thomas

“The most unconscionable acts in human history were conducted by those ‘just following orders.’” – Tim Kennedy

“There are only two options:  1.  Make Progress.  2.  Make excuses.” – Mark Devine

“When one has nothing to lose, one becomes courageous.  We are timid only when there is something we can still cling to.” – Ian Smith

Want more?

  • Don’t forget to follow Dr. Kenney on Instagram @Coloradochiropractor
  • To see previous Friday 5 Spots, visit www.newbodychiro.com
  • Check us out on Facebook under New Body Chiropractic
Matt KenneyDr. Kenney’s Friday 5 Spot – February 25th
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Dr. Kenney’s Friday 5 Spot – February 18th

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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.   

An important question to ask yourself.  The technology we use is constantly upgraded.  Our phones, televisions, software, etc. are always moving from one version to another.  As this occurs, we expect the most updated version will be better in some way than its predecessor.  This is how it should work for people as well.  Therefore, a good question to ask is whether you are currently a better version of yourself than you were last month/year/decade/etc.?

The key is not to make this assessment simply based on age (you’ll be older, that’s a given).  Factors to consider are your levels of activity, priorities, relationships with those important to you, level of happiness, contentment, and on and on.  Ideally, you should look back and see progress in different areas.  If you do not feel this is the case, what can you do differently to change that?  The goal is not to be perfect but simply to be moving forward.

Something I believe in.  When I was early in my career, my boss and chiropractic mentor told me about “outflows.”  These are small acts of gratitude that you say or do for someone.  For example, one of my son’s former coaches is a part of a church group that he attends.  His words have aided and helped my son, so last week I took a little time and wrote this coach a nice message, about what a great mentor and role model he’s been for my son and the other young men.  He was extremely appreciative of this gesture.

We live in a world that can be negative at times.  Taking a little bit of time to point out to someone that they’ve helped you, you liked something they did, can be extremely powerful.  Sometimes that one act of kindness can motivate them in ways you may never fully appreciate.  Don’t be afraid to say or do something nice for someone else!

A type of workout I’ve been enjoying.  This week I began experimenting with “tabatas” within my workouts.  Tabata is a term for an interval workout where there is a period of extreme exertion followed by a rest period and then the cycle is repeated.  Commonly the exertion is for 20 seconds, and the rest is 10 seconds with the length of the tabata totaling 4 minutes.

These can be done with cardiovascular exercise such as in a spin class, but I’ve been incorporating them into my weight workouts.  For example, I’ll do a moderate weight on squats for 20 seconds, rest 10 seconds and then repeat that again until 4 minutes are up.  You may be thinking that 4 minutes isn’t long but if you do this properly, it’ll be a true challenge.  Best of all, for those of you who do not have much equipment to work out with, you can make amazing workouts using this style using nothing but bodyweight exercises. 

A good reminder.  Recently I made the decision to get involved in a new business endeavor involving nutrition and exercise.  This is an area in which I am passionate and have decades of experience.  However, as with any new venture, there is a lot to do. As someone that thrives on routine, I have found myself thinking about all that needs to get done, and struggling to make sure I find the time to do everything.  Though this is challenging, it is an excellent reminder.

I believe you should always strive to have something in your life that challenges or scares you a little.  These are the types of things that keep you focused and draw you a little further out of your comfort zone.  Whether it’s a new business, side hustle, speaking engagement, signing up for a competition or something else, it’s great to have a challenging goal in front of you that you need to work hard to achieve!

Some quotes I love.

“If you don’t fight for what you want, don’t cry for what you lose.”

“You never hear stories about people who quit.” – Commander David Sears

“I want to be in the arena.  I want to be brave with my life.  And when we make the choice to dare greatly, we sign up to get our asses kicked.  We can choose courage, or we can choose comfort, but we can’t have both.  Not at the same time.” – Brene Brown

“You’ll never be criticized by someone who is doing more than you.  You’ll always be criticized by someone doing less.  Remember that.” – Denzel Washington

“The only thing standing between you and your dream is the bullsh** story you keep telling yourself as to why you can’t achieve it.” 

Want more?

  • Don’t forget to follow Dr. Kenney on Instagram @Coloradochiropractor
  • To see previous Friday 5 Spots, visit www.newbodychiro.com
  • Check us out on Facebook under New Body Chiropractic
Matt KenneyDr. Kenney’s Friday 5 Spot – February 18th
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Dr. Kenney’s Friday 5 Spot – February 11th

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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 recent experience.  As many of you know, last Friday I ran thirty-four miles to honor my brother-in-law who would have turned thirty-four that day.  Halfway through my pre-planned route, I came to my first series of trails.  Due to the snow last week still being on the ground, the footing was not great, but it was well traveled and not terrible.  After a few miles of that, I came upon the beginning of a 7-mile section of trail that didn’t appear to have so much as a single footprint on it.  That would mean I’d be blazing my own trail in the cold through ten inches of snow, up and down hills; not ideal for any long run.

At this point, I had the choice to either continue my current route knowing it would be hard, or detour to paved roads and make it easier.  I chose the hard way and it ended up being more challenging than I expected, each mile feeling as if it were three.  It was cold, I fell several times, I was in pain, and was in the middle of nowhere.

All that said, this is the portion I’ll look back on and remember fondly.  When you challenge yourself and then overcome, there is a feeling of accomplishment and pride.  Trudging through that snow alone, I talked aloud to my late brother-in-law often, and brought myself into a stronger mental state than when I began the run.  If it doesn’t challenge you, it won’t change you so remember to seek out those challenges when you can.

Something I believe.  Focusing on winning is extremely important.  It helps keep us driven, determined, and with an eye on the end goal.  This is crucial but things do not always end up as we’d like.  For that reason, I believe something that is just as important as winning is learning how to take a loss.

I saw several examples over the past week of people or groups that lost in various endeavors and behaved shamefully.  They made excuses, involved people that didn’t need to be, cried foul, said things weren’t fair, and on and on.  They compounded their loss by embarrassing themselves with poor behavior.

No one should ever want to lose.  But if it happens, there are ways to handle it so that it turns into something positive in the future.  Evaluate your performance, ask what you could have done differently, what can be improved, what you learned, etc.  Do not make excuses, feel sorry for yourself, or get down.  Take it on the chin, own it, and grow from it.

Something I heard and loved.  One of my son’s previous football coaches spoke at his church group this week.  He told a story (that I was in attendance to witness) from 2 years ago.  They were playing in a tight game against an extremely physical team that was hitting hard and talking a lot.  They hit our quarterback often and got into his head.  He came to the sideline to get a play from the coach facing a 4th and 32, down 6 points, with under a minute left in the game.

He told the coach that he was scared.  The coach asked if he meant scared about the situation or getting hurt and the player told him that he was just scared.  At that point, his coach told him the play and told him that one of the players would be open on this play, that he’d make a perfect throw to him and that they’d score and win.  That is exactly what happened.  He completed a 74-yard touchdown pass on that play and my son’s team won one of the craziest games I’ve ever seen.

The point the coach made by telling this story was that sometimes in life, you may not believe in yourself.  In those times, it may be the words of someone else that help you.  Furthermore, there will be times when it’s you that needs to hear these words and other times when you are the person that must deliver them to someone else.  When used properly, there is great power in your words to help others, and theirs to help you!

A concept I believe in.  In the lead up to the memorial run I did for my brother-in-law last week; I was asked by many patients and friends what my backup plan was.  In other words, what would I do if it were cold, if it snowed, if the roads and trails were tough to run on, etc.?  Would I postpone, and if so, to when?  My answer was that I was going when I’d planned regardless. 

When there is something important to you, do not allow yourself to negotiate it with anyone (including yourself).  Honor your commitment in the way you promised and give all you have.  If it seems like it will be harder than you expected for some reason, begin it anyway.  Honor your commitments by showing up and giving nothing less than your best.

Some quotes I love.

“Whatever you are not changing, you are choosing.”

“Your energy introduces you before you even speak.” – Kate Broddick

“Don’t watch the clock; do what it does.  Keep going.” – Sam Levenson

“Food is the most overused anxiety drug.  Exercise is the most underutilized antidepressant.” – JJ Virgin

“Freedom is not a reward for compliance.  That’s how jails work.”

“It will be hard but hard does not mean that it will be impossible.”

Want more?

  • Don’t forget to follow Dr. Kenney on Instagram @Coloradochiropractor
  • To see previous Friday 5 Spots, visit www.newbodychiro.com
  • Check us out on Facebook under New Body Chiropractic
Matt KenneyDr. Kenney’s Friday 5 Spot – February 11th
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