All posts tagged: motivation

Dr. Kenney’s Friday 5 Spot – July 16th

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Dr. Kenney’s Friday 5 Spot

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

A workout I liked (that also helped me).  I’ve been reading the book “The Man in The Arena” by former Navy SEAL Eddie Gallagher who was falsely accused of war crimes and then found innocent.  He mentioned a workout he did while being held in the brig (military prison) that I tried out.  I used a barbell with a moderate weight and did 8 deadlifts, 8 rows, 8 power cleans, 8 military shoulder presses and then 8 back squats.  This was done without putting the weight down and this was one set.  I did 8 total sets, and it was a solid challenge. 

More important than just the single workout was that it broke me out of a rut.  When you do anything long enough you go through periods where it can get repetitive, boring, etc.  This workout inspired me to come up with some similar ones of my own and it’s been more fun and challenging working out over the last week.  Change up your exercise in some form or fashion all the time and it will help greatly!

Why don’t you fast?  How come you don’t do yoga?  I used these two random examples because I’m asked all the time why I do or do not do certain things for my health.  Patients often wonder why I don’t follow a certain type of nutrition or exercise plan that they are fond of.  People get excited about what they like so they tend to think that by not doing what they do, you don’t believe in it.  This is not usually the case, it’s just that we simply can’t do everything.

I’ve been into fitness and nutrition for decades, so I try different things and keep what works best for me.  Does that mean other things are wrong or that there aren’t other things that would work?  Of course not.  I just simply cannot do everything so through trial and error I’ve had to prioritize what I think helps me most.  I recommend doing the same for yourself.  Experiment and then stick with what gets the best results. 

A postural change to start making now.  With as much technology as we use these days, it’s easy for us to spend too much time staring down at devices or lurching our heads closer toward our computer screens.  Over time this decreases the natural curvature of the spine and begins putting pressure into the spinal cord.  This can also lead to stiffness, pain, muscle fatigue, cervicogenic headaches, numbness/tingling and more.  To prevent this, concentrate on creating better neck positions for yourself.  When you’re on a computer, keep your breastbone up and keep the neck neutral.  Avoid looking up or down into the screen and make ergonomic changes to facilitate this, as necessary.  With your phone, do not stare down at it.  Instead, raise the phone up closer to you.  By making these changes, you will feel better in the short term and avoid issues in the long run as well.

A tip for low energy.  There are many causes for low energy but a common one is adrenal fatigue.  This occurs when your adrenal glands become over-worked causing a hormonal disruption in sleep and energy level (among other things).  Two things that will nutritionally wear on the adrenals are over-consumption of sugar and/or caffeine.  Once this happens the body needs to use more B-vitamins causing a deficiency that results in even less energy (and often more pain). 

To address this, decrease (or eliminate) simple sugars you eat/drink and try to decrease caffeine consumption.  In addition, take a B-Complex supplement to build back up your levels.  I recommend doubling your B-complex for 1 week and then taking it daily thereafter.  If you follow these steps, you will notice an increase in energy!

Some quotes I love.

“When it’s your time, is the goal to leave a well-preserved body?  Or do you really want to use it?  A body with stories that says you’ve pushed it and at times suffered, and you sought its potential.” – Billy Yang

“Don’t ‘fake it til you make it.’  That’s garbage advice.  Face it til you make it.  Get up.  Work hard.  Fail.  Stand back up.  Face it again.  Do a little better.  Fail again.  Get back up.  Repeat.” 

“Don’t cry because it’s over.  Smile because it happened.” – Dr. Seuss

“Go for it now.  The future is promised to no one.”  – Wayne Dyer

Want more?

  • Don’t forget to follow Dr. Kenney on Instagram @Coloradochiropractor
  • To see previous Friday 5 Spots, visit www.newbodychiro.com and go to “blog”
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Matt KenneyDr. Kenney’s Friday 5 Spot – July 16th
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Dr. Kenney’s Friday 5 Spot – March 26th

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Dr. Kenney’s Friday 5 Spot

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

A workout I enjoyed.  Last weekend I wanted to come up with a new challenge for my sons, so I took them on a hike during which we all had to carry weight to make it more difficult.  I wore a 40-pound weight vest while carrying 25-pound weights in each hand, my oldest son carried a 15-pound weight in each hand and my middle son pushed my youngest son in a jogging stroller with a 10-pound weight in the stroller as well. We went up a large hill for 1 ½ miles and then came back down.  Even better, the boys wanted to get Chick Fil-a breakfast afterwards which ends at 10:30am so they had to hustle the whole time!

It was a challenging workout for all of us, but we loved it.  I do these types of things with my kids to develop camaraderie while also teaching them that doing hard things is not something to be feared but should be embraced.  Anytime we do something like this they always finish and are so proud they got through it.  The workouts we’ve done that were the toughest on them (and me) are usually remembered the most fondly actually.

Do you do anything to help with feet or ankles?  Yes!  I’ve been able to help hundreds of patients over the years by addressing the alignment of certain bones in the feet and ankles.  Often, they’ll have a misdiagnosis or a history of ineffective treatments for something involving the foot and ankle and after examining it, I will detect improper motion of certain joints.  Most commonly, I will see misalignments of the talus bone (square bone that sits between the two lower leg bones) and/or the calcaneus (heel bone).  When these bones are misaligned, the normal biomechanics of the foot and ankle go out the window causing pain, lack or mobility and over-compensation of the muscles and ligaments.  There is often no specific inciting event to cause this, it just happens gradually.  Re-aligning these bones restores function to the joints and allows them to quickly heel.  This is not a cure-all for all foot or ankle pain, but thankfully I am very often able to help.

An interesting interaction and analogy.  Last week I had a mom come in with her teenager.  The mom mentioned to me that her daughter was having some pain and that based on her age it wasn’t “normal.”  I had seen the teenager once previously about a year ago for her only chiropractic visit ever and so I asked both mom and daughter some follow up questions to better understand the situation.  As it turns out the teenager does almost no physical activity (no sports, nothing at home) and sits most of the day on devices.  The mom acknowledged that this wasn’t good but seemed to think that because the teen had been adjusted once and was young, that pain should never be an issue.

The analogy I used to explain the faulty logic in these assumptions was this – if a teenager had one dentist appointment in their lifetime and did no brushing or flossing on their own, would we expect the teeth to be healthy?  Of course not.  The spine is no different.  Regardless of age, if you’re not physically active and having at least some form of care for your spine, it won’t be healthy and a sign of that is likely to be pain.  Poor habits lead to poor results at any age.

“How do you handle it when patients don’t listen to your recommendations?”  I got this one from a young doctor this week.  My answer was that when I give a recommendation – for a course of care, type of adjustment, a supplement to take, a question to ask their doctor, a referral to another type of provider, etc. I do so with pure intentions.  These are suggestions I’m giving based upon my experience and concern for the patient.  It is never based on finances or any motive that doesn’t directly serve the patient’s best interest.  Therefore, if my recommendations are not followed it does not bother me or hurt my feelings or pride.  I will never know the reasons a patient does or does not do something, and many will have nothing to do with me.  I try to do what I think will help them and if they follow it, great.  If not, I know I tried to do right by them and that’s ultimately all I can do.

Some quotes I love.

“You are what you do, not what you’ll say you do.”

“The secret of happiness, you see, is not found in seeking more but in developing the capacity to enjoy less.” – Socrates

“It doesn’t take many words to tell the truth.” – Sitting Bull

“The sign of a good doctor should be how many patients he can get OFF medications, not how many people he puts ON medications.” – Dr. Jeff Barke, MD

“Cutting corners, shortcuts, and taking the “easy road” is disrespectful to all of those that believe in you.  When you cheat yourself, you cheat them also.” – Lennox Lewis

“Fear is a force that sharpens your senses.” – Marcus Luttrell

Want more?

  • Don’t forget to follow Dr. Kenney on Instagram @Coloradochiropractor
  • To see previous Friday 5 Spots, visit www.newbodychiro.com and go to “blog”
  • Check us out on Facebook under New Body Chiropractic
Matt KenneyDr. Kenney’s Friday 5 Spot – March 26th
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Dr. Kenney’s Friday 5 Spot – March 5th

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Dr. Kenney’s Friday 5 Spot

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

Something I believe is important when dealing with people.  We are living in an age now where people can and will freak out over even the slightest thing.  I find myself less interested in having certain conversations but in those that do matter to me, I like to use the concept of “converse not confront.” 

When you “converse” with someone you are trying to calmly listen to them, ask questions and respond with words that you choose carefully (and not in a way that insults them).  This is meant to make both parties feel comfortable and is often a great way to proceed toward common ground.  “Confronting” is when you let your emotions go, don’t choose words carefully and often ignore who is/is not around to hear it.  This has its place but is something to be reserved for rare occasions.  When someone is being unkind, malicious or is out of control, that’s when I am personally willing to switch into that mode.  Of the two forms of communicating, confrontation can sometimes make you feel better in the moment, but conversing will usually get you a whole lot further. 

An important observation.  As most of you know, I have 4 children and the first 3 are boys.  We are an extremely active family but, on days where we are less active (due to weather for example) I notice that their behavior becomes different.  The older boys will get “chippy” with each other and the youngest will get upset over things that usually wouldn’t bother him.  When this happens, either my wife or I will immediately get them doing something physical and without fail, they instantly feel better and act like themselves again.  I bring this up because this same thing happens to adults as well.  If we don’t burn off a certain amount of energy each day physically, that energy can turn to aggravation, annoyance, anxiety, stress and/or any number of other negative things.  If this is you, try getting more physically active and watch how quickly you begin feeling better, handling stress more easily and becoming more productive.  Make your energy work for you, not against you!

Do you like inversion tables?  I am asked this almost daily and the answer is yes, in fact I have one of my own.  Due to all the sitting most of us do, we are constantly compressing our spines.  An inversion table is a simple way of using gravity to our advantage to alleviate pressure on our spines.  As the spine is gently stretched it allows for pressure to be removed from the discs, vertebrae, nerves, and muscles which accelerates the healing process and helps with mobility and pain relief/maintenance.  Some are wary of inversion tables because of too much blood rushing to the head while fully inverted however to get the benefits of an inversion table you do not need to fully invert (there are settings for less than 180 degrees).  Even 2-3 minutes per day of inversion can make a tremendous difference to your spine and overall health.

A common nutrition mistake I often see after exercise.  After a workout, your body needs the right nutrition to start rebuilding and repairing itself so that you can maximize the benefits of the activity.  Ideally, you want to have protein within 45-60 minutes after exercise and carbs and fats as well, though they are not quite as important.  When I used to train clients many years ago, I would often see this mistake being made and once we corrected it the results were always significant.  As far as the type of protein you consume, that could come from eggs, meat, shakes, yogurt, nuts, peanut butter, beans, or various other sources.  Make sure you’re getting enough protein after a workout and you’ll notice how much it helps.

Some quotes I love.

“I predict future happiness for Americans, if they can prevent the government from wasting the labors of the people under the pretense of taking care of them.” – Thomas Jefferson

“Comfort is where your growth goes to die.” – Eric Basek

“You will lose a lot of friends when you get serious about your goals.  That’s why a Lamborghini has 2 seats, and a bus has 30.”

“Nothing great was ever achieved without enthusiasm.” – Zig Ziglar

“The world is not full of a-holes, but they are strategically placed so that you’ll come across one every day.” – James Yeager

Want more?

  • Don’t forget to follow Dr. Kenney on Instagram @Coloradochiropractor
  • To see previous Friday 5 Spots, visit www.newbodychiro.com and go to “blog”
  • Check us out on Facebook under New Body Chiropractic
Matt KenneyDr. Kenney’s Friday 5 Spot – March 5th
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Dr. Kenney’s Friday 5 Spot – December 20th

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Dr. Kenney’s Friday 5 Spot

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.

Do you ever eat fast food?  I never eat anything from the fast food chains like McDonald’s, Burger King, KFC, Taco Bell, etc. because the ingredients are so low quality and, in many cases, harmful.  To me that’s not food.  However, I will eat at fast casual places such as Chipotle and Tokyo Joe’s where I can get something healthy and quickly.

Something I do at home for exercise?  Something simple that I will do at home are burpees.  For those who don’t know this is a combination of a pushup, squat and squat jump and is an excellent overall exercise for your body.  On days that I want to exercise but don’t have a lot of time I will do a 10-minute burpee challenge.  Basically, I set a timer for 10 minutes and see how many burpees I can do.  My record is 135 but usually I’ll get around 120.  If you’re new to burpees start out with 10 to 20 and you’ll still feel them!

What exercise advice do you give regularly?  I have plenty of answers for this, but I’ll give my top three here.  First, you DO have time.  I don’t care who you are or what your schedule is, you have time to do something.  Second, find some form of exercise that will be convenient for you.  If you’re going to work out at a gym for example, make sure it’s convenient to your house or job otherwise you’ll never do it.  If you know that getting to classes or a gym won’t work for you then research things you can do at home.  Finally, a great majority of the time you won’t feel like exercising and those are precisely the times when you must.  You will NEVER regret showing up and before long you’ll never even think about skipping.

Do you adjust children?  If so, why?  Yes, I do, and I have adjusted thousands throughout my career.  The spine protects a major piece of our nervous system so we need to keep it healthy.  When adults have issues with their spine, they often experience pain.  When children have spinal misalignments in their spine, they tend to get more visceral symptoms such as ear infections, colic, reflux, constipation, poor sleep, etc.  So just like children need dental care, all children should ideally have chiropractic care to facilitate proper growth and development.  Adjusting children is far easier than adjusting adults and in my humble opinion, those adjustments are the most important that I perform.  All three of my children have been adjusted by me since they were minutes old, receive checkups regularly and show amazing benefits as a result.  I understand that this may be not be intuitive to some but if you ask any parent of a child that gets adjusted, they will confirm how beneficial it is.

Quote I love?  “Don’t let a win get to your head or a loss to your heart.” – Public Enemy, He Got Game

Want More?  Don’t forget to follow Dr. Kenney on Instagram @Coloradochiropractor

Matt KenneyDr. Kenney’s Friday 5 Spot – December 20th
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Dr. Kenney’s Friday 5 Spot – December 13th

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Dr. Kenney’s 5 Spot

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.

Are there ingredients in food you won’t eat?  Yes.  For space reasons I won’t go into the specifics of why today, but I will not eat any artificial sweeteners (sucralose, aspartame, acesulfame-K, saccharine), hydrogenated or partially hydrogenated oils (these are trans fats) or any artificial colors.  These are all extremely toxic to the nervous system and body so they’re not worth it for me.

A piece of advice I give to my patients?  Most people understand the importance of regular dental checkups.  Checkups detect problems before they begin or get too far, and the regular cleanings help maintain the teeth to remain healthy and strong for longer.  I recommend people follow the same principle with their spine and chiropractic care.  You certainly don’t need to be adjusted every single week if you don’t wish but even somewhat regular “tune-ups” will go a long way.  90% of the worst conditions I see could have been prevented with basic preventative care.

Something I admire?  Have you ever watched someone that’s excellent at what they do?  I’m talking about someone that takes time to put all they have into what they do and how they do it.  I call that being a “craftsman” and it’s something I really admire.  Some recent examples of this that come to mind are a gentleman that selects and fits people for hats, a football coach, a waiter and a lawyer.  I love to observe people like this and learn from them.

A lesson I believe in?  As I mentioned a couple weeks ago, I coach two football teams.  One of the things I try to do with all my players is find something they do well.  Some kids are very gifted and it’s easy.  But others may not be and so with these kids I really search to find their “thing.”  Once I find it, I over-emphasize it in practice, get them to take great pride in it and then allow them to utilize it in our games.  What I’ve found is that once they can contribute what they do well, their confidence grows and I’m able to expand their roles and teach them more.  There is a player I’ve had for 2 seasons.  In his first, he struggled with everything but eventually I detected a strength.  This season I got him in a position to utilize that strength and he blossomed.  By season’s end he was one of our defensive MVP’s and went from a quiet kid to a vocal leader and great teammate.  I believe that this lesson is true in life and sports:  double down on your strengths and as your productivity and confidence grows, you can then begin to produce even more strengths.

A quote I love: “It’s not what you preach, it’s what you tolerate.” – Jocko Willink

Matt KenneyDr. Kenney’s Friday 5 Spot – December 13th
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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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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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