All posts tagged: motivation

Dr. Kenney’s Friday 5 Spot – December 6th

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I interact with hundreds of patients each week and get asked a lot of questions.  On Fridays I like to share some of the answers I give and hope it has value for you.

Something I’m eating?  I enjoy eating quinoa (pronounced keen-wah for those that don’t know).  Usually I’ll make a pot of it using vegetable broth as the liquid.  Then throughout the week I’ll put some in a bowl and add chopped up veggies, avocado, walnuts, kale chips, chia seeds, feta cheese, kalamata olives or any number of different things to it.  I also sometimes eat it for breakfast with berries, walnuts, almonds, cinnamon and fresh honey on top.

A recent observation?   On Saturday of the Thanksgiving holiday weekend my two older sons were playing a lot of video games and began to aggravate each other easily.  This is unusual for them, so I asked them if they’d like me to put them through a short workout.  We went to the garage and I had them doing some simple but tiring stuff for probably 15 minutes.  After those 15 minutes they were like different kids – relaxed, more patient and calm.  Our bodies produce a lot of energy each day.  With physical activity we can burn through the portion that hinders us, makes us anxious, less productive, etc.  Once that occurs, we are then able to be more driven, productive and energetic.

A common chiropractic question I receive?  “Why does my spine go out of place?”  I receive this question daily.  The spine can certainly suffer immediate traumas that cause it to misalign such as slips and falls, sports injuries and car accidents.  And those traumas can also make us more sensitive to misalignments later in life (depending on the severity and whether they lead to arthritic changes or not).  Most commonly though, misalignments of the spine come from what I call micro-traumas – posture, gait, sleeping position, ergonomics, exercise (or lack thereof), too much sitting, not enough stretching, consuming too many inflammatory foods/drinks, etc.  With these micro-traumas it is not one specific thing that causes the misalignment but usually rather a buildup and combination of many over time.

Something I recommend everyone do?  Once a month I have a friend that I get together with that’s an entrepreneur.  We have lunch together in my office and we talk through anything and everything in our business lives (and personal lives as well).  He’s a high energy guy like myself so this process really gets me pumped up with ideas, motivation, etc.  By the time we finish lunch each of us have a bunch of ideas to explore and motivation to as well.  I think it’s important to have someone like this to meet up with that inspires you in some way (and/or that you inspire as well).  Talking to positive, motivated people is an excellent way to fuel progress in any endeavor.

Quote I love: “Every next level of your life requires a new version of you.” – Inky Johnson

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Matt KenneyDr. Kenney’s Friday 5 Spot – December 6th
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Dr. Kenney’s Friday 5 Spot – November 29th

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I interact with hundreds of patients each week and get asked a lot of questions.  On Fridays I like to share some of the answers I give and hope it has value for you.

Something I’m eating?  As you read this it’s probably the day after Thanksgiving so I’m probably eating leftovers.  The day after turkey day I like to get out for a good, long run and then from there, I do not skimp on the leftovers.  Normally I like to eat very clean but not today.  I mention this because many times people think eating well means perfection.  This is simply not the case.  My goal is to eat well the vast majority of the time but treat myself from time to time as well.

Something I’ve been enjoying for exercise?  I’m really enjoying running right now.  As an ultramarathon runner you may take that as a given but it’s not.  Near the end of my training for the Leadville 100 it felt like a job at times.  As I have begun preparing for my next 100-mile race I’ve changed my mindset to simply focus on being fortunate to be outside in the mountains, seeing the sunrises, etc and this has made a tremendous difference.  With that simple change in mindset the miles are flying by and I’m running better as well.  Plus, this is when I’m at my best in terms of generating ideas, working through problems and alleviating stress.

A book I love?  “Extreme Ownership” by Jocko Wilink and Leif Babin.  These two Navy SEALs use real world experience in life and battle to demonstrate how taking more responsibility for our actions and decisions can dramatically impact outcomes in all aspects of our personal and business lives.  My oldest son recently did a project for school after reading this book and I was amazed at the lessons even a 13-year-old got from it!

A recent source of inspiration?  For over 8 months now as I walk my dog, I have seen the same woman running on a high school track near my home.  Rain or shine she is always out there running on her own.  Due to her weight and age she was initially barely running, and I imagine it was not a whole lot of fun.  However, she has now lost quite a bit of weight and is moving well.  Regardless of what excuses she could have given, she’s been out there making it happen.  The quiet commitment to progress I’ve seen in her is inspiring to me.

Quote I love:  “You can’t read a book about push-ups.” – Gary Vaynerchuck

Matt KenneyDr. Kenney’s Friday 5 Spot – November 29th
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Dr. Kenney’s Friday 5 Spot – November 15th

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I interact with hundreds of patients each week and get asked a lot of questions.  On Fridays I like to share some of the answers I give and hope it has value for you.

Something I’m eating?  Recently I’ve been enjoying cauliflower pizza.  For those that don’t know – this is not pizza with cauliflower on top but rather pizza with a crust made from cauliflower.  By not having the bread crust, the glycemic impact (response to sugar) is not there and I can enjoy eating pizza without feeling sluggish.  I’ve been eating these a couple times a week for dinner with a large salad on the side.

Something I’ve been enjoying for exercise?  Rather than do all my leg exercises using both legs at once (as I did for decades), I have switched to almost all single leg movements for the past few months.  I’ve noticed that it has helped my running and my knees feel more stable when I aggressively push off such as when sprinting, jumping or lunging.

Something I use that’s been helping?  Last year as a birthday gift I got an inversion table.  I use mine regularly and it helps a ton.  I don’t usually fully invert but go back far enough where I get a great stretch but no head rush.  I remain there for 2-3 minutes and do that 4-6 times a week.  It alleviates significant amounts of tension in my spine and at the end of my busiest days I rarely feel stiff or sore.

Something I’d recommend more people do?  I encourage people to get up earlier.  So many people sleep in until the last possible second and their morning turns to chaos if anything slows them down for even a second.  Most days I am up by 5-6am and really enjoy having more time to get primed for the day.  It can be tough at first but it’s totally worth it.

Quote I love: “If you have children who love and respect you, this too can be a sign of your success.” – Les Brown

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  • Make sure to follow Dr. Kenney on Instagram @Coloradochiropractor
Matt KenneyDr. Kenney’s Friday 5 Spot – November 15th
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Dr. Kenney’s Friday 5 Spot – November 8th

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I interact with hundreds of patients each week and get asked a lot of questions.  On Fridays I like to share some of the answers I give and hope it has value for you.

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

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

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

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

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

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

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Matt KenneyDr. Kenney’s Friday 5 Spot – November 8th
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7 Tips for facing adversity

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Over the last few days I’ve had conversations with several people going through difficult times.  Having gone through such times myself it got me thinking about the ways that were helpful for me in overcoming those times.  Today I’d like to share some of my favorite tips when facing adversity.

  1. Don’t be negative. Talking negatively too often and/or dwelling on the past is ultimately not constructive and has the damaging consequence of slowing (or preventing) our potential for solutions.  Worse, it can also become a destructive habit over time.  Rather than focusing on negative things, seek out the positive.  Direct your energy toward your positive traits, previous successes and the things you DO have in your favor.  This mindset will fuel you toward greater outcomes instead of hindering your progress.
  2. Get out of yourself. Something I’ve found extremely helpful during hard times is helping other people.  This helps get us out of own heads while providing a better perspective on our lives and problems.  Nothing will help you feel better about yourself than helping someone else.
  3. Suit up and show up. There will be rough patches in life for all of us – personally, financially, etc.  When we encounter these challenges there may be a temptation to quit taking the steps necessary to improve our situation.  You may not feel like getting up many days, may avoid the work you know you should be doing, you may cancel and not show up, etc.  I believe that for things to improve you must continue battling every day – even the days when you absolutely do not want to.  Your situation can be dramatically improved simply by continuing to push on; you never know when your break will come.
  4. Read the signs. Whenever I am faced with adversity I focus on even the tiniest signs of positivity that I can.  When I faced my most difficult times in life I was never handed immediate solutions.  However, I took note of small signals that helped motivate me to move forward.  As an example, I can remember during a particularly stressful time in my life watching a show that had a powerful scene in it.  I downloaded a song that played during that scene and listened to it constantly.  It didn’t solve my problems but it kept me hungry and motivated to keep pressing on.  These small signals on their own may not end your difficulties but they can be used as fuel for moving forward.
  5. Change is a process. No one ever magically wakes up one day with everything completely as they want; it takes time for things to manifest and improve.  My life over the past several years transformed into something far greater than I’ve ever experienced.  What’s interesting to me about this time period is that none of it happened over night.  In fact it was a series of wins seemingly spaced between an equal number of losses.  As you go through challenging times try and remember that change is not necessarily linear – there will be (many) ups and downs before you land where you want to be.
  6. Get some perspective. As human beings we immediately judge anything that happens to us as either good or bad.  However, in many cases it takes time for us to truly know which they were.  A person could lose their job today and be in a better job a year from now at which point they’d see losing the first job as a blessing.  When most of us look back at our toughest times few of us would change them.  It doesn’t mean they were a blast to go through but the strength, motivation and growth it provided almost always leads us to greater things afterwards.
  7. Get physical. One of the worst things a person can do when facing adversity is to neglect their body.  Doing so usually results in more stress and less motivation.  Eating better and making sure to get daily physical exercise of some kind is an excellent way to strengthen yourself to deal with any difficult time.  It will also help reduce stress and provide numerous physiological benefits.
Matt Kenney7 Tips for facing adversity
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9 Powerful lessons I’ve learned from recent races

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Below are some of my favorite lessons that I’ve learned while competing in various races over the past 5 years that I feel translate well to everyday life.

1. Feed the beast. People that know me know I love this phrase. Within most of us is a desire to compete and an energy that should be directed toward fulfilling a goal. I began competing in serious races in 2011 after not competing in anything for nearly 15 years. After my first race it was like a switch had been flipped and I’d been reborn. That single race helped put me on a path to enormous progress both personally and professionally.

2. Adversity will come, deal with it. Life, much like a competition can throw you curveballs. I did a race years ago that required me to be in 32 degree water for nearly 5 minutes while a snow maker blew snow in my face. I had never been cold like that, it made my brain seem to stop working. It briefly made me almost want to quit before thinking “this will pass, I can get through it.” Whenever things are thrown at me unexpectedly I think back to times like that and it relaxes me because I know I can deal with anything.

3. Stay humble. A couple years ago after a break from competing I entered my first race in Colorado, a local 5K. I went in confident with a lot of serious races under my belt but the combination of hills, altitude, a sprained ankle and getting passed by 12 year olds quickly reminded me to stay humble and not look past anything.

4. Enjoy the process. I’ve done difficult races that have pushed my limits. Even if/when I’m struggling, I always try to enjoy what I’m going through. As a result, I’ve come to believe that the times we cherish most are not when things are easy but when we are battling to find our way or reach a goal.

5. Don’t feel sorry for yourself. Last year I ran World’s Toughest Mudder, a 24 hour obstacle course race. At 4:30 in the morning I was in my 18th hour of competing, on no sleep and continuing to battle the affects of hypothermia. As I went out for another lap I ran past a someone enduring all the same conditions as me but running on a prosthetic leg. That reminded me never to feel sorry for myself because someone will always have it tougher.

6. Your mind is powerful. We all give the body great credit for how strong it can be but the mind is far more powerful. I’ve run races where I’ve told myself how great I feel and sure enough I run fast. In rare instances I’ve been hard on myself during a race and inevitably it slows me down. Wherever your mind goes your body will follow so make sure it’s some place great.

7. Make it fun. Last weekend my two sons asked to run a 5K race at ages 5 and 8 respectively. I expected them to walk most of the way due to inexperience and age. Instead, they both ran the entire way and fast. I believe that was because to them it was just fun, there was no pressure or worry. I think that is a good lesson for all of us to not make everything so serious.

8. Find an excuse…to keep going. I have run races where I’ve felt amazing and others where I felt like I was pulling a train. The days when you don’t have “it” are a struggle and will be the times you badly want to quit. Instead of giving up, find an excuse to keep going –any reason at all. You will be amazed at what kind of personal growth that brings you.

9. Live in the present. I ran a race earlier this year that was supposed to be 31 miles. On mile 29 I was informed that due to a mistake the race would instead be 35 miles. I was on fumes at that point but stayed in the present and didn’t let it bother me. Remaining in the presents helps you maintain focus on your goals and avoid becoming overwhelmed.

Dr. Kenney has won multiple awards for “Best Chiropractor” and specializes in motivating and helping patients achieve their goals of better health and pain relief. For more information please visit www.NewBodyChiro.com, find us on Facebook (New Body Chiropractic & Wellness Center) or call (303) 347-9906.

Matt Kenney9 Powerful lessons I’ve learned from recent races
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6 Steps for going to the next level

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I enjoy reading and listening to people that are successful in endeavors ranging from business to athletics. In particular, I enjoy learning about the lessons that their pursuit of success has taught them. Below are some lessons I think can help anyone go to the next level in their endeavors.

1. Be all in all the time. I’m a huge believer that if you want something to happen, you need to take action and keep the pedal down. Maintain focus, discipline and effort and you’ll be shocked at your results.
2. Play well with others. Many people after about the 2nd grade forget the importance of working well with others. Without exception, the most successful people I meet understand the benefit of teamwork. Co-workers, business contacts, your social circle, people you seek advice from and other such sources are all people you’ll want to work well with for best results.

3. Plan all you want but the enemy gets a vote too. In spite of your best efforts, things will occur that can bring you off course. Accept this as part of the process and learn to adapt and be out of your comfort zone.

4. Go on instinct. Planning is important. However, many people prevent themselves from getting anywhere due to “paralysis by analysis.” Don’t over-complicate it, if you have an idea or a goal, just let it rip and get started because that’s ultimately how progress is made.

5. Stay in your 3 foot space. I read a story recently in which someone learning to rock climb was panicking while suspended hundreds of feet off the ground. As he started looking down and off into the distance, the instructor a few feet away from him said “looking around won’t help you, just stay in your 3 foot space.” This means that in life focus on what is in front of you and what you can control. Everything else is wasted energy and distraction.

6. Make pain your friend. Most people are afraid of pain; however it serves many valuable purposes. Pain helps you change, can make you stronger and helps you seek solutions. As a chiropractor I have helped many people transform their lives and become healthier and more active. A majority of those people initially came to me because pain prompted them to do so.

Dr. Kenney has won multiple awards for “Best Chiropractor” and specializes in motivating and helping patients achieve their goals of better health and pain relief. For more information please visit www.NewBodyChiro.com, find us on Facebook (New Body Chiropractic & Wellness Center) or call (303) 347-9906.

Matt Kenney6 Steps for going to the next level
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The important life lesson my 8 year old can teach you…

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A few weeks ago my son was involved in a minor ski accident during which he hit his head while wearing a helmet. As a precaution for a concussion, he was kept out of activities for 1 week. Near the end of that week he told me how restless he was. Then he said “Daddy, running is my momentum. Playing is my momentum.” I had him explain what he meant and he went on to tell me that essentially those 2 things in particular made him so happy and fulfilled that all other parts of his life were better. I loved it and it got me thinking what forms of “momentum” were most important to me. Below are mine, what are yours?

· My sons. More than anything else in the world, my two sons (8 and 5 years old) motivate me. I always want to achieve more and to set a better example for them.

· Exercise. I cannot imagine life without exercise. I rely on the gym, going out for runs and hiking to keep me charged up, sharp and ready to face anything.

· Races. I love to compete and find that doing so has a carry-over effect to all aspects of my life. Races that take me well out of my comfort zone are my preference because afterwards I’m more accustomed to overcoming adversity. Stretching my boundaries physically makes me far stronger mentally.

· Reading. I read a ton. I find great motivation from different types of books but my favorites are biographies and autobiographies, especially of people that have endured a great deal. A few of my favorites include: Warrior Elite, Unbroken, Lone Survivor, Man’s Search for Meaning and Spartan Up.

· Personal Relationships. From my girlfriend to my oldest friends to my business associates; I’m always motivated by those around me. As people we are a reflection of those we most often associate with. I’m proud to say mine continue to lead me into great directions.

Dr. Kenney has won multiple awards for “Best Chiropractor” and specializes in motivating and helping patients achieve their goals of better health and pain relief. For more information please visit www.NewBodyChiro.com, find us on Facebook (New Body Chiropractic & Wellness Center) or call (303) 347-9906.

Matt KenneyThe important life lesson my 8 year old can teach you…
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