All posts tagged: exercise

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

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 leadership mistake I see often.  Leaders such as employers or coaches are responsible for putting forth a plan of action to generate results.  A common mistake I see is a lack of leadership to adjust course based on results or lack thereof.

Both of my sons play on different tackle football teams.  On one, I see the coach making weekly adjustments based on results, personnel, and the next opponent.  This team has performed amazingly well due to good leadership.  My other son plays on a team that makes no adjustments.  They’ve done the same thing week in and week out and the results are never great.  They make no changes, and it baffles everyone from players to parents to opponents.  When it doesn’t work, the coach falls back on platitudes and excuses and absorbs no responsibility.  He says “well it should be working” though it never has.

A great leader must be fluid and make changes, as necessary.  Leadership is not a one-time event but a continuous process.  It may involve addressing weaker links, course correcting or even completely changing course.  I like to believe the best leaders are navigators, always evaluating where they are and where they want to end up.

A great lesson.  A couple of years ago I was about twenty miles into my first 100-mile race when I came upon another runner.  He began talking to me and we ended up chatting for a bit.  He talked to me about how tough the race was, mentioned previous races he hadn’t finished, and started making excuses for why he hadn’t trained harder.  I mostly listened, said little and just kept running.

After a mile or so of this, I could tell it was giving him comfort to have this conversation with me.  What did I do?  I sprinted away from him as he spoke.  I didn’t care how tired I was or how socially awkward it might be, I wanted that man away from me.  I could tell by his negative self-talk and excuses that he was going to quit, and that is a cancer.  I did whatever I could to get myself away from him because I didn’t want any of that negativity getting near me.  Sure enough, we both arrived at the next aid station around the same time and as I continued through it, I turned back and saw him leaving the course.  He had quit just as I knew he would.  Do whatever you can or must to remove negativity from your life because it will weigh you down like an anchor and impede your goals.

Rules I follow in coaching and life.  I got into a conversation the other day about coaching.  I shared with them the four rules I follow and believe they are just as effective in business and life as they are for sports.

First, I never make coaching personal.  Insulting or making fun of someone is uncalled for and only ruins morale, so I refuse to do it. 

Second, I focus on coaching skills rather than just outcomes.  If someone misses a tackle, yelling and screaming at them isn’t helpful.   Instead, I may help them with footwork or body position so that they can make the next tackle.

Third, I try to find something (even small) a player does well and build their confidence even more for that skill.  Once they feel confidence in one area, my experience is that they are more comfortable learning other skills. 

Finally, I am not afraid to yell and get in someone’s face if they are putting in a poor effort either physically or mentally.  Regardless of ability, these two variables are always under our control and there is no excuse for not putting forth a maximum effort. 

An important piece of exercise advice.  As a former trainer and doctor for over 16 years, I’ve had thousands of conversations about working out.  One of the more common mistakes I see is performing the same type of exercise in the exact same manner each time.  For example, someone may go to the gym and do the same exercises in the same order, using the same weight, and for the same number of repetitions for every workout.  The problem with this is your body likes to be as efficient as possible.  Thus, when you do the same things in the same manner over and over, your body has no reason to get stronger, build endurance or lose weight.

My advice is to avoid doing the same workout twice in a row.  This does not mean you must completely change everything, but I would encourage you to vary things.  For example, you could do the same exercises but change the order.  You could go up in weight but down in reps or you might want to do less rest in between sets.  If you’re out running, walking, or cycling; you can try and go faster over shorter distances and then try a day where you go longer and slow.  What you change is up to you, but when you keep it fresh, your body will react with far better results.

Some quotes I love.

“Agreeable men leave no legacy and watch from the sidelines as the world is shaped without their input.  Being a yes-man and an obedient boy is a pathetic existence.  Allowing your bloodline to grow weak and quiet is an insult to your forefathers.” – Ian Smith

“The right attitude very rarely leads to the wrong action.” – Tom Ziglar

“You must make a choice to take a chance or your life will never change.”

“Set a goal.  Make a plan.  Stay focused.  Work hard.  Succeed.  Stay Humble.”

Want more?

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Matt KenneyDr. Kenney’s Friday 5 Spot – October 29th
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My 10 favorite exercise tips

1. There is never a perfect time. Whenever I speak to people about exercise I always like to start with this. The longer you wait the tougher it is to get started. Begin today even if it’s just a little something to build your confidence and generate some momentum moving forward.

2. Pain and soreness are different. Soreness is an expected response after new or intense exercise and will subside usually within 1-3 days. Pain on the other hand is an abnormal response that can debilitate you in the short term and make you worse in the long term if you try to push through it. If you’re in pain visiting someone such as a chiropractor that can correct the problem is a good option.
3. Avoid stopping and starting. I speak to people regularly that get into a groove with exercise and then take weeks off at a time. The more you stop, the harder it is to start again and your progress will also suffer. Some weeks you may be able to do more than others but avoid the temptation to do nothing for extended periods of time.

4. Shake it up. Your body is an efficient machine. If you give it the same stimulus each time it has no reason to get stronger, faster or produce better results. For gym workouts vary your weights, workout order, exercises, rest between sets, etc. For cardiovascular training vary your distances, pace and terrain. Changing things up always produces better results.

5. Don’t get married to 1 type of exercise. Many people fall in love with a certain type of exercise they enjoy and ignore everything else. I know weightlifters that spend hours at the gym but forget that the heart is also a muscle and that cardiovascular exercise is important. Likewise, I know runners and cyclists that don’t understand that weight training would only make them more successful at those activities. Have a variety of exercise for better results.

6. Quality over quantity. There is a misconception that exercise must take hours at a time in order to produce results. This causes many people to avoid it altogether. The reality is that you can achieve excellent results in minimal time if you do it properly. I work out 4 days a week in the gym and my weight workouts usually only take me 20-25 minutes because I rest only minimally between sets (15-30 seconds) and never stop moving.

7. Intensity matters. While there’s no such thing as a bad workout, if you’re showing up to a gym and reading the newspaper for 5 minutes between sets your results aren’t going to amount to much. When you exercise focus on what you’re trying to accomplish and give it all your effort while you’re there.

8. Set a goal. People often set very generic goals such as weight loss or trying to have a better body. In my experience, the more broad the goal the less likely the chances of attaining it. What I encourage people to do is sign up for a race or an event. Doing so gives purpose to your training and motivates you to not show up out of shape. Even better, find an event out of your comfort zone and you’ll train harder and smarter than ever before. I’ve known far more people that have lost weight and built better bodies after signing up for 5Ks or mud runs than I have in making New Year’s resolutions.

9. Make it convenient. The best gym in the world won’t help you if you can’t make it there regularly. Select workout spots, types of exercise, etc that will make it the easiest for you to stay consistent.

10. Find someone that knows what they’re doing. I see people at the gym with great intentions that have no idea what they’re doing and are at risk for injuries as a result. Find a qualified trainer or someone with experience to show you some basics. This will give you confidence and lead to better and faster results.

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

Matt KenneyMy 10 favorite exercise tips
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5 Ways to live like an athlete even when it’s not game day

As a chiropractor and athlete myself, I regularly treat and interact with people that compete in a multitude of sports. Today I’m sharing 5 common traits among athletes I think we should all embrace to improve our health and quality of life.

1. “Be bulletproof.” This is my term for preventing injuries. Many factors play into the avoidance of injuries but the ones I feel are most important are: varying your workouts, getting different types of exercise (cardiovascular, weights, yoga, etc), stretching and getting enough recovery sleep (7 hours minimum). I also recommend receiving holistic checkups such as chiropractic adjustments (every pro team has a chiropractor for a reason!), acupuncture and/or massage. Remember, the human body, much like a sports car is designed for high performance. Don’t allow a lack of preventative maintenance to turn your Porsche into a garage-bound piece of junk.

2. “Don’t put sugar in your gas tank.” You would never think of putting anything other than the proper fuel into your gas tank for fear that your vehicle would break down. The same analogy applies to what you eat and drink. If you want to be healthy, pain-free, performing well and feeling great than you should seek to put only the best things possible into your body. I’d recommend decreasing/eliminating alcohol, sugary drinks, sugar, white flour, artificial ingredients and any medications you don’t ABSOLUTELY need. Next I would increase water intake, fruits, vegetables, protein source, and healthy fats and make sure to take a good multivitamin/mineral.

3. “Challenge yourself.” I read once that the difference between a jogger and a runner is the signature on a race application. Whether it’s physical activities, your job or personal life it is imperative that you constantly challenge yourself. That means different things to each of us. Personally I sign up for increasingly difficult races, publicly speak regularly (this was unthinkable for me years ago) and spend many hours analyzing my business and implementing strategies that lead to growth.

4. “Get comfortable being uncomfortable.” One thing I’ve found that athletes understand better than most is that regardless of how great you are, how much you’ve prepped or how amazing your intentions may be; sometimes stuff is just not going to go your way. These instances are NOT failures but rather opportunities to make you more resilient. For example, I ran a race last weekend and felt great going in but within a couple miles my tank was on empty and it was a struggle. No matter what I tried I just couldn’t get things going like I normally do. Midway through the race I just accepted that it was a “grind it out” type of day. I wasn’t thrilled with my finishing time but refusing to quit when I was exhausted and hurting was satisfying. Feelings like that help me deal with adversities that confront me in my personal and business life. The difficulties in your life are ultimately what will help you grow as a person.

5. “There is no secret sauce.” Our country has an obsession with quick fixes. Unfortunately when it comes to your health, there really aren’t any. Learn from trial and error, take baby steps, set goals both short and long term, learn from people with more experience and embrace consistency. You won’t win the war overnight but you’ll start winning the battles that lead you there.

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, find us on Facebook (New Body Chiropractic & Wellness Center) or call (303) 347-9906.

Matt Kenney5 Ways to live like an athlete even when it’s not game day
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6 Health Tips To Be Thankful For

In the spirit of Thanksgiving I thought I’d share some tips I’ve learned over the years that I’m thankful for. These tips have made a tremendous difference in my life and the lives of many others I’ve encountered.

1. Spend less on “stuff” and more on experiences. There are only so many things any of us need and often the more we acquire, the less fulfilled we are. I believe like many that spending money on experiences is far more fulfilling and exciting.

2. Simplify. Rather than adding things to our lives, often subtracting things is the key to happiness. This may include ridding ourselves of people that make us feel bad, minimizing bills and/or debt or any number of other possibilities. Eliminating things we no longer need inevitably leads us to better places.

3. Concern yourself only with what you can control. We live in a world with constant struggles, pressures and difficulties. If we focus on too many of them we become overwhelmed, frustrated and often bitter. The best approach is to apply our efforts to the things we can actually control such as in our business and personal lives. This leads to a more positive outlook, confidence and sense of fulfillment.

4. Complain less. Ultimately, complaining is wasted energy and effort. Instead of making excuses or directing blame to others, work on coming up with solutions. Your friends and co-workers will thank you but most importantly, you’ll feel better.

5. Find new challenges. I believe it’s important to continually test yourself in new ways. Sign up for a difficult race, volunteer for a new position, give a presentation or do anything that requires you to step out of your comfort zone. Meeting new challenges raises your confidence and teaches you to become stronger and more effective in everyday life.

6. Do not neglect your health. Ignoring your health such as being inactive, eating poorly or doing nothing about your pain will INEVITABLY end up catch up with you and land you in crisis. Even worse, often times once you’ve reached crisis level you’ll end up with fewer options for correcting your health issues. Become more proactive about exercising, eating better and getting yourself out of pain before it’s too late.

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

Matt Kenney6 Health Tips To Be Thankful For
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10 Exercise Rules You Should Follow

1. The perfect time to start is…now! If you’re waiting for the ideal time to start working out, it’ll never happen. You’ll be better off and feel much better if you simply start something now.

2. You have time!! There is no debating that many of us have very busy schedules. However, regardless of your schedule there are pockets of time in any day when you can find some way to train.

3. The best place to exercise is…the place you’ll actually show up to. My advice is to select a gym, yoga studio, etc that is close to your home or office so that you’ll be able to get there regularly without a hassle.

4. Start off slow. A classic beginner mistake is to try and make up for lost years by going overboard in the first week of exercise. This results in extreme soreness, decreased motivation and quitting. After a period of inactivity, even mild exercise will create a profound positive change in your body so there’s no need to go too crazy. Think marathon, not sprint.

5. It’s not supposed to hurt. There is a big difference between soreness and pain. Soreness comes when you begin to use muscles in a different way than they’re accustomed, that is normal. Pain is a warning signal your body gives you that something is not working as it should. Soreness can be worked through, pain should be addressed.

6. If you’re in pain, find someone to help you before you begin exercising. Many of my patients come to me in pain and are depressed that they cannot exercise as a result. I always tell them that the first step is to alleviate their pain so that they can begin moving and feeling normal again. Once that is achieved, exercise will be much easier and more effective.

7. Use a variety. In order to maximize the health benefits of exercise, it’s best to have a mix of preferred activities. For example, working out with weights will build strength, running/cycling will improve cardiovascular function and yoga will improve flexibility and core strength. Select different types of exercise and you’ll get great results without becoming bored.

8. Steadily increase your intensity. Your body is an efficient machine. As a result, it will only continue to make progress if you impose increasing demands upon it. Try different things to make your weight workouts, cardiovascular exercise, etc more intense and you’ll notice you progress faster.

9. No workout plan can make up for a terrible diet. There is not enough space to describe what a healthy diet is comprised of. However, just understand that without proper nutrition your body will not achieve maximum benefit from any form of exercise.

10. Train for a reason. Statistically, signing up for even a small race like a 5K leads to greater exercise compliance than anything else. Find an event that interests you, sign up and you’ll be far more driven to exercise consistently.

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

Matt Kenney10 Exercise Rules You Should Follow
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Feeling tired? Try these tips to increase your energy…

One of the most common symptoms I am asked about by my patients is a lack of energy. Going through life is challenging enough without feeling run down, so here are a few of my tips for increasing your energy.

1. Eat less sugar. When you consume refined sugar (such as in breads, sugary drinks and table sugar) your body must produce large amounts of adrenaline and insulin to remove it from your blood stream. This creates a brief spike in energy followed by a drastic crash. If you reduce your sugar intake you’ll avoid these ups and downs.

2. Exercise more intensely.  Any exercise is ultimately good but if you want to really to raise your energy levels, try upping the intensity. Intense exercise provides amazing physiological benefits such as fat burning, endorphin release and much more. Don’t be the person at the gym that reads the paper for 15 minutes while sitting on a machine, be the one that exerts yourself and leaves sweating and you’ll immediately notice you’re more energetic.

3. Don’t skip breakfast.  Not eating breakfast is the equivalent of trying to drive your car without gas. Avoiding breakfast has been proven to decrease energy levels throughout the day. You don’t need an elaborate breakfast but you should make time for a yogurt, shake or anything quick and healthy to get your energy levels heading in the right direction.

4. Eat more frequently.  Low blood sugar causes immediate and drastic fatigue and is caused when your body goes too long without eating. Select healthy, whole foods like proteins, fruits, vegetables, nuts, seeds, etc and eat them more frequently throughout the day to keep your blood sugar stable and energy constant.

5. Avoid drama. Stressful situations rapidly drain our energy.  We are all forced to deal with stressful situations at times but the key is to avoid the self-inflicted variety. If you’re involved in some drama seemingly every day and you have no energy as a result, it may be time to make some changes.

6. Get some holistic help.  As a chiropractor I have witnessed thousands of my patients improve their energy dramatically after receiving adjustments. Everyday activities such as prolonged sitting, staring at a computer, poor posture, repetitive motions and more all apply stress to the spine which in turn causes nerve irritation. Re-aligning the spine removes nerve pressure allowing your body to operate more efficiently which leads to increased vitality. In addition to regular chiropractic checkups, I also recommend acupuncture and/or massage which are other natural ways to stimulate your body’s energy.

Matt KenneyFeeling tired? Try these tips to increase your energy…
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