All posts tagged: mile high cryotherapy

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

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 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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Matt KenneyDr. Kenney’s Friday 5 Spot – August 26th
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Dr. Kenney’s Friday 5 Spot – August 19th

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 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
Matt KenneyDr. Kenney’s Friday 5 Spot – August 19th
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Dr. Kenney’s Friday 5 Spot – August 12th

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.  

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

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

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 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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Matt KenneyDr. Kenney’s Friday 5 Spot – July 29th
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Dr. Kenney’s Friday 5 Spot – July 22nd

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 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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Matt KenneyDr. Kenney’s Friday 5 Spot – July 22nd
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Dr. Kenney’s Friday 5 Spot – June 3rd

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

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

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Matt KenneyDr. Kenney’s Friday 5 Spot – March 18th
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Dr. Kenney’s Friday 5 Spot – March 4th

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
  • 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

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
  • Check us out on Facebook under New Body Chiropractic
Matt KenneyDr. Kenney’s Friday 5 Spot – February 25th
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