All posts tagged: health

How to use the 80/20 rule to improve your health!

One of the things I often mention to my patients to improve their health is to follow the “80/20 rule”. This means is that if you follow healthy fundamentals 80% of the time, then the 20% of the time when you aren’t as strict won’t negatively impact you nearly as much. In other words, it’s a way to make progress while still having flexibility with your decisions. Here are some specific examples:

1. Nutrition. Inevitably when anyone wants to begin eating better they begin thinking of the foods they’ll no longer be able to eat. There’s no reason you have to abandon the treats you enjoy altogether, but you should “earn” them first. Eat well 80% of the time and then take pleasure in the 20% of the time when you’re dying for something decadent or less healthy.

2. Beverages. Bad beverages are essentially liquid calories and a recipe for weight gain, inflammation and poor health. You should make water and healthy beverages your best friend 80% of the time and make alcohol, juices, sugary drinks, artificially sweetened drinks, etc the exception to this rule.

3. Exercise. I am a firm believer that EVERYONE should exercise and that EVERYONE has time to do something to accomplish this, even if it’s only 10 minutes a day. Since there are 52 weeks in a year, if you worked out 80% of those weeks it would equate to 41 weeks. That means in a year you’d theoretically be able to miss 11 weeks (nearly 3 months) and still have exercised 80% of the year. Shoot for this 80% goal at minimum, exercise at least 3 times per week during those weeks and you’ll notice amazing results.

4. Thoughts. Researchers estimate that human beings have anywhere from 50,000 to 70,000 thoughts per day. Unfortunately it is also estimated that for many people, 80% of these thoughts are either negative or self-limiting. The most successful people in athletics, business and life understand the link between positive thoughts and achievement. Make an effort to start thinking more positively about yourself, your life and the people and events around you and you’ll notice a profound difference. As an example, I recently read a book on the extremely difficult Navy SEAL training. Many of the instructors interviewed mentioned that while the program itself is so physically grueling, mental toughness was a much more reliable indicator for success than physical prowess.

5. Relationships. This is not a category most people would apply the 80/20 rule to, but I feel it’s important. All relationships have ups and downs but my opinion is that you need someone that makes you happy and also helps make you better as a person. If you believe your partner provides this for you 80% of the time (or more) than you’re probably with the right person! If however, that’s only the case 20% of the time (or less), than it may be time to make a change. Being with someone that makes you unhappy detracts from every facet of your life. You owe it to yourself to find someone that helps make your life better. This same principle can also apply to friendships.

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

Matt KenneyHow to use the 80/20 rule to improve your health!
read more

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…
read more

6 Tips for a stronger mind and more productive life

I’m a big believer that one of the most valuable tools a person can possess is a strong mindset. This enables a person to plan effectively, deal with crisis and move forward productively. Like anything else, thinking in a constructive way takes practice. Here are 6 tips I recommend for strengthening your mind.

1. Keep the past behind you. Far too many people spend crucial energy focused on what has already happened instead of what could be happening. Instead of dwelling on what used to be, start focusing on how you want things to be.

2. Take “smaller bites”. Many of us have so many things that need to be done that it can become overwhelming. Rather than allowing the stress this causes to set us back, the key is to take “smaller bites.” Focus on and complete 1 task at a time before moving on to the next. This will allow you to simultaneously focus on the task at hand, accomplish things, feel better and still progress toward your ultimate goal(s).

3. Trust yourself. When things get challenging many people have a tendency to question how (or if) they’ll ever be able to find a solution. Rather than adopting that negative mindset, have faith that one way or another you will succeed. Many of the most admirable people I’ve encountered were just normal people that refused to give up on finding solutions to their problems.

4. Don’t compare yourself. With things like Facebook, there is a greater tendency than ever for people to compare themselves to their friends and acquaintances. Ultimately this is damaging, exhausting and unproductive. Rather than worrying about how you stack up versus others, focus on whether you’re growing into a better version of yourself.

5. Put others first. As human beings we often have a tendency to spend so much time in our own heads that we don’t focus enough on those around us. Placing energy into helping others (even in small ways) without worrying about what we’ll receive in return has the tendency to produce profound results. I’ve personally experienced time and again in my personal and business life that those I help often end up returning the favor to me in amazing and unexpected ways.

6. Use the ” 1 hour rule”. This is a trick that I adopted many years ago and often tell my patients about. When you’re faced with an obstacle in life there is nothing wrong with admitting you’re upset. Take an hour to feel the emotions – cry, scream, punch (preferably pillows not people) or do whatever necessary to allow some of that emotion to be released…but only for 1 hour. After that hour you need to come out prepared to create solutions to whatever issues you may be facing.

Matt Kenney6 Tips for a stronger mind and more productive life
read more

4 Quotes that continue to inspire me in my daily life

I am a huge fan of using quotes for inspiration to help me achieve greater happiness and success within my personal life, business and athletic endeavors. Today I’d like to share 4 quotes that continue to inspire me and why.

1. “Action expresses priority”. This is a quote from Ghandi I ran across years ago that I think of often. I don’t care what you are trying to achieve – whether it’s making more money, being more competitive in a sport or landing a date with a pretty girl; it will take action. Ultimately the effort you apply to your goal will determine whether or not you succeed. If you really want something, begin laying out the steps necessary to attain it and then start making it happen!

2. “Don’t let a win get to your head or a loss to your heart”. Like most people, I’ve had some enormous victories in my life as well as some extremely low points. This quote is my reminder to try and always keep myself on an even keel. When things are going very well for me I’ve learned to appreciate those blessings but never to be arrogant or selfish about those successes. Conversely, if I encounter difficulties I don’t feel sorry for myself or act as if they’ll continue forever; I just accept that it’s part of a cycle and move forward. Being able to enjoy good things and deal with the bad things without changing who you are as a person is extremely valuable.

3. “Run when you can, walk if you must, crawl if you have to; just never quit”. I think of this quote often while out on long runs or during grueling workouts. Aside from the motivation it provides to me physically however, I also feel that it applies to everyday life. There are times when life does “run” along in amazing fashion – new jobs, bigger raises, new relationships, etc. Sometimes our life proceeds more like a “walk” and brings a mix of good and bad. Finally, there are times when we feel like we’re “crawling” through difficulties such as losing a job, divorce or the loss of a loved one. This quote helps remind me to enjoy my life and maximize my opportunities while realizing that at times things may slow down or even become extremely difficult. Regardless of where I’m at in those phases I maintain a focus on the big picture and keep moving forward, refusing to ever be beaten or to give up.

4. “All the money in the world can’t buy back good health”. As a chiropractor I see a variety of people every day spread throughout the spectrum of health; from excellent to terrible. The constant among those in excellent health is that they are always proactive in their decisions and happy with their results. Conversely, those with poor health are often regretful at the poor choices they’ve made and where it has landed them. This quote reminds me to always strive for great health because when it’s gone it can be difficult or often impossible to recapture. In order to maximize my health and the enjoyment it brings to all aspects of life I will always strive to eat well, think well, exercise and continue the holistic care that has served me so well for so many years (chiropractic, acupuncture and massage mainly). Knowing how successful this formula can be I also recommend my patients do the same for themselves.

For more information or to schedule appointments please visit visit our homepage at www.NewBodyChiro.com, find us on Facebook (New Body Chiropractic & Wellness Center) or call (303) 347-9906.

Matt Kenney4 Quotes that continue to inspire me in my daily life
read more

Is your body giving you these 5 warning signs?

Listening to your body is an important part of achieving great overall health. Below are 5 signs that your body may be prompting you to make a change in order to rebuild your health:

1. You feel less energetic/depressed/moody. There are various reasons this can be the case but my personal belief is that your body has its own inherent energy and if it is not directed properly your body will suffer. Moping around and being sedentary are prime examples of this. The Fix: Challenge yourself physically and mentally. Perform any type of exercise that leaves you exhausted and you’ll lose that moody or depressed feeling. Mentally, learn to judge your thoughts as they occur. If you notice they’re negative or dwelling on the past then focus on something positive and more in the present.

2. Your clothes are fitting tighter in the wrong places. If you’re noticing it’s more difficult getting into the same clothes that fit you in the not-so-distant past than your body is telling you it’s time to make some changes. The Fix: Start with exercise but understand that no form of activity can outdo a poor diet. For nutrition, change your diet by adding in more fruits, veggies, and healthy proteins (lean meats, nuts, seeds, beans, lentils, etc.), as well as drinking more water and less soda/coffee/alcohol. Do this for even 2 weeks and you’ll notice a difference.

3. Your mind feels cluttered. The most common symptoms of a cluttered mind is beginning a task, losing focus, and starting on something else until you realize nothing is getting finished or completed properly. The Fix: Start by evaluating your home and work spaces. Do you have things everywhere? If your environment is messy than believe it or not it will spread to your mind. De-clutter your office or any areas in your home that give you an uneasy feeling when you walk into the room and you’ll take a quick step toward clearer and more productive thinking.

4. You complain a lot. Complaining is often a sign of unhappiness and insecurity about how to proceed. Ultimately it’s unproductive and probably very annoying to your friends and family. The Fix: Add more fun/fulfilling things into your life and you’ll immediately start complaining less. Also, come up with action steps to solve a problem rather than just criticizing and you’ll feel much better.

5. Poor posture. Bad posture can lead to problems or it can be a sign of an existing issue. Sometimes your spine is damaged or out of place causing you to lean or contort in a certain way to avoid pain. The Fix: See a chiropractor! I start all of my exams with a postural check of the patient and they are amazed at how much information I can infer just from watching them stand in place. Usually after a single adjustment patients will come back to me and remark that they are standing straighter, less lopsided and no longer hunching over.

Matt KenneyIs your body giving you these 5 warning signs?
read more