All posts tagged: massage

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

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

Something I am thankful for.  I began doing these 5 Spots about 3 years ago.  I started by emailing them to a few hundred patients and then later, posting them on my website.  My goal was to journal my thoughts in a format that my children could one day refer to.  At the same time, my hope was that people I sent them to, would find value in them as well.  Though the group reading them was small, the feedback was immediately positive.

The other day I was made aware these 5 Spots have been read well over a million times, which shocked me.  It has been fun to see the readership grow throughout the years, and I was humbled by it.  More importantly to me, however, each week I hear from at least one person that tells me something I wrote resonated with them, inspired them, and caused them to take an action.  Combined with the fact that my older sons now read these columns each week on their own, gives me great pride.  I am extremely grateful for all of you that take the time to read these.  Writing this each week has become a big part of my life that I truly enjoy.  Thank you!

A piece of advice I love.  There is a saying I often think to myself and tell others when the situation dictates, “Be a grown up.”  This is a general statement, but it encompasses a lot.  To me, this simple declaration is a reminder of how to do things properly. 

In my opinion, being a grown up means to be responsible, not complain, show up on time, see things through, give appropriate effort, plan, and much more.  Reminding yourself to act like a grown-up will help guide your behavior toward something productive.

A workout I always enjoy.  Anytime we get a snowstorm, I make it a point to go for a run.  Each time I do so, I get odd looks from neighbors and people shoveling driveways or driving past.  To most, running in cold temperatures and bad elements is terrible and foolish, but I like it.

I always enjoy how quiet and serene things are when the snow is coming down and I love when my footprints are the only ones I see.  More importantly, these runs in challenging elements help get me comfortable being uncomfortable.  This fuels my mental resolve and helps me view challenges in a more positive light.  Whether it’s freezing cold, snow, or the hottest days of the year; I like to train in the toughest elements because it helps me become physically and mentally tougher in my daily life.

A concept I like.  We all have things that stress us out.  Work, finances, relationships, words someone said, world events, etc.  I call these things “mental rent.”  Just as you don’t want to pay too much rent for the place you live or work, you want to work at keeping your mental rent low.

For example, if you are unable to pursue a healthy relationship with someone because you are still getting over how badly an ex treated you years ago, you are paying that person a very high mental rent.  Mental rent is important to understand because the more bandwidth you spend on negativity, the less you’ll have to create progress and growth.  If you’re thinking about someone, something, a past event, whatever, ask yourself if it’s worth putting your hard-earned mental rent toward.  

Some quotes I love. 

“The ones who say you can’t and won’t are probably the ones who are scared that you will.” – Zig Ziglar

“Winners are not people who never fail.  They are people that never quit.”

“Success requires commitment, not a miracle.”

“Men’s best successes come after their disappointments.” – Henry Ward Beecher

“Your toughness is made up of equal parts persistence and experience. You don’t so much outrun your opponents as outlast and outsmart them, and the toughest opponent of all is the one inside your head.” – Joe Henderson

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Matt KenneyDr. Kenney’s Friday 5 Spot – March 18th
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Dr. Kenney’s Friday 5 Spot – March 11

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

Something I believe is important.  One of the things I tell myself each day is to “play with fire”, meaning do everything with a high level of energy and purpose.  In my experience, far too many people go about their days with low energy, just going through the motions.  This is not fun for them or those they interact with.

I believe that if you’re going to do something, you want to give it all the energy you can.  This leads to better focus and success.  It also positively influences other people, events, and results in positive changes within your life.  I am not suggesting you behave in a manner that is not authentic, but you should take steps to ensure that you are going through each day with as much vitality and intention as possible.

An interesting observation. “Give 100%” is a saying we all hear often.  Many people say they are giving one hundred percent, but I do not believe this is always (or even frequently) the case.  The easiest way for me to tell the truth of someone’s effort is by observing patterns.

When I encounter someone that wants to tell me how much effort they’ve put in and how there’s nothing else they could/should be doing differently, these are never the people giving all they have.  People like this usually want you to agree that they’ve exhausted all their options and praise them for what they’ve done.  Not surprisingly, they often blame circumstances or luck for their lack of results and never themselves. 

Conversely, the most successful people I have ever met always feel they can give more.  They do not look for a pat on the back for their efforts, take personal responsibility for all outcomes good or bad, and always seek improvement.  In my life, I have fallen into both categories at times, but my goal for years now has been to only behave as the second group does, taking full responsibility and always seeking to give more.

Something I admire.  I’ve had recent conversations with friends that recently tried to accomplish some amazing things and failed.  Some were in business, some physical, but all were lofty goals that came up short.  Though these people didn’t “succeed” how they expected, I greatly admire them.

We live in a world where it is common for people to play small, take no risks, and then criticize others for taking a shot and failing.  I do not understand that way of thinking.  I would much rather have the guts to go after a big goal than play it safe and not try.  A failure can become fuel for future endeavors so there is never a reason not to try.  Never be afraid to go out on your shield, only be afraid to tuck it between your legs.

Reminder of a great lesson.  I listened to our pastor speak the other day and he mentioned what starts off working will often cease to do so after a period of time.  At that point, you must change if you wish to have success going forward.  This is true in business, marriages, sports, physical endeavors, and much more.

Adaptability is a trait we should strive for because nothing remains the same forever.  As things stop working as they once did or as we’d like, we are faced with two choices.  First, we can complain and/or reminisce how things once were and decide it’s unfair that we’re not still obtaining the same results.  The second choice is that we acknowledge change is necessary, and then adjust.  It’s a simple choice but one that is often surprisingly difficult. 

Some quotes I love. 

“Generally, when a leader struggles, the root cause behind the problem is that the leader has leaned too far in one direction and steered off course.” – Jocko Willink

“Never let people who choose the path of least resistance steer you away from your chosen path of most resistance.” – David Goggins

“Wrong is wrong even if everyone is doing it.  Right is right even if no one is doing it.”

“A child without discipline is a child without love.” – Mr. Rogers

“Discipline is not about being abusive; it’s about setting firm rules and boundaries and then enforcing them.” – Joe De Sana

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Matt KenneyDr. Kenney’s Friday 5 Spot – March 11
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Dr. Kenney’s Friday 5 Spot – March 4th

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

How do you get used to running for so long?  After I mentioned the 34-mile run I did in my brother in law’s honor a few weeks ago, I have gotten this question a lot from patients.  The honest answer is that you don’t.

What happens when you present yourself with significant challenges repeatedly is, they never become easy.  Rather, your ability to adapt when things get tough increases.  For example, I have never run thirty, fifty, or one hundred miles and thought it was a breeze.  It’s always grueling but I have developed the ability to make mental, physical, nutritional, and other adjustments where it never seems insurmountable. 

This same premise applies to our daily lives as well.  As we face challenges, we do not become immune to them, but we become more resilient.  Situations that would have once kept us down no longer have the power to do so.    

An important concept.  I’ve had recent dealings with a small business owner making common mistakes.  Blaming others, spending money looking for the magic bullet, ignoring the need to work hard as an individual, worrying about the future while ignoring the present, micro-managing, and more.  This reminded me of the importance of leadership.  When the leader of an organization, team, or family displays shaky leadership, it has an unsettling effect on those around them.  It’s like the captain of a ship not knowing what direction to proceed. 

Leadership to me is not a one-time event or series of words.  Rather, it is the actions that a leader displays to those around them.  When those actions show consistency, integrity, intelligence, planning, etc., it builds confidence in those around them which leads to better performance.  When a leader displays poor qualities such as indecisiveness, quick temper, failure to take responsibility, lack of drive, poor preparation, etc. it leads those around them to lose focus, interest, and productivity.   Strong leaders are crucial to families, businesses, teams, and all groups of people.

A great lesson.  My youngest son is 3 ½ years old and says “I love you” all the time.  He’ll say it to me, his mom, and then list off his siblings, and grandparents.  What he does every time that I like is that he includes his own name in there.  He tells himself that he loves himself.

Though he’s so young, this is a lesson for all of us. Sometimes we forget to love ourselves but it’s crucial.  We often have kindness and compassion for those around us and talk to ourselves in a way we never would to others.  Take a lesson from my son and “love you some you!”

Something I often hear.  “I don’t have time.”  I hear this often about exercise, self-care, business matters, and more.  This is usually another way of saying it’s not a priority and I don’t think I’ve ever heard it from someone that is incredibly successful or legitimately busy.

High performing people always prioritize what is important and get what must be done finalized.  Conversely, those that are scattered often do a lot, but much of it is unimportant and could be avoided by prioritizing better.  Anyone can be busy, being productive is the key.  If you find yourself saying you don’t have time, take a hard look at where some of that time is going, and you may be surprised how much you can free up.

Some quotes I love.

“Failure is not aiming too high and missing.  Failure is aiming too low and hitting.” – Marc Mero

“Behind every strong person is a story that gave them two choices:  sink or swim.”

“There are no traffic jams on the extra mile.” – Zig Ziglar

“Sometimes the reason that you’re suffering is because you won’t let go of the things that’s biting you.” – Jordan Peterson

“Life’s greatest rewards are reserved for those who demonstrate a never-ending commitment to act until they achieve.  This level of resolve can move mountains, but it must be constant and consistent.” – Tony Robbins

“The repetition of affirmation leads to belief, and once that belief becomes a deep conviction, things begin to happen.” – Muhammad Ali

Want more?

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Matt KenneyDr. Kenney’s Friday 5 Spot – March 4th
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Dr. Kenney’s Friday 5 Spot – February 25th

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

An important concept.  “Why does this keep happening?”  This is a question I get often from patients regarding a recurring issue such as back pain.  In terms of your spine there are many variables, but the ultimate answer is usually that the person has not changed their behavior.  This is an important concept in chiropractic but even more so in life.

If you are receiving a result that you don’t like but making no effort to get a different outcome, you are earning that result.  We can’t always know instantly what the solution to a problem may be.  However, one certainty is that repeating the same behavior will create the same result.  If you want to change the outcome, focus on what leads you there and make choices according to what you’d like to see happen.  As simple as this is, people often focus too much on what is happening to them and not enough on how much power they have to change it.

A story I love to tell.  About 6 years ago, my oldest son (who was nine at the time) and I ran a race together.  It was an 8-mile run that we’d picked out ahead of time as something that would challenge him.  The race took place in April and 2 days before the race we got about a foot of snow.  The race was still able to be held but the course was snow-covered and temperatures in the single digits. 

As we arrived at the race, we saw many people simply turn around and go home.  They decided it was too cold, they didn’t want to run through snow, and called it a day.  My son and I stayed and ran the race.  He never complained and in a race of hundreds of people, he finished third in his age group of 19 years and younger.

Did he take third place because he ran so fast?  No, because honestly, he did not.  He took third place out of three people.  Dozens signed up within his division but only he and two others showed up to run. My son took third because he suited up, showed up, and persevered. 

This is a powerful and teachable lesson.  We cannot always rely on talent, skill, or good fortune to succeed.  Sometimes the difference between success and failure is having the guts to show up and keep going when others will not.  Also, difficult conditions often present great opportunities for those willing to seize them. 

Something I heard and loved.  I was watching a motivational video on YouTube by Eric Thomas, and he said, “You can’t just have energy when you have energy.”  This resonated with me.  To me, this is all about maintaining your level of exertion when your body and mind are telling you it’s ok to rest. 

When I run, I don’t find out what I’m made of until the wheels fall off the bus and I’m exhausted, in pain, and/or facing more miles still to go.  During a workout, the reps that really matter are the ones I struggle to barely get when my muscles feel like they want to give out.  Many of my best moments with my children are when I find just a little bit more energy to play with them when I am exhausted after a long day.  Many of my best adjustments are those that I’ve fit into a hectic schedule when I didn’t feel like I had the juice to do another.

The point I took from Eric’s great quote is that the ultimate test is how you’ll behave when you have little to nothing left.  Everyone succeeds when things are good, and their tank is full.  The special people succeed when they’re exhausted and at less than 100%!

Something I have found to be true.  When we are facing challenges be it physical and/or mental, things can get rough. Sometimes we feel we are making little progress and the task can seem insurmountable.  What I have learned challenging myself physically and mentally through my workouts, habits, competitions, and more is the cardinal sin you can make is to whine, complain, or tell yourself or others how difficult something is and how hard it will be to complete. 

When you take a tough situation and add negativity to it, things will instantly shift from difficult to impossible.  Complaining also causes collateral damage by affecting everyone around it.  When you complain, you take someone near you off their track and make it tougher on them.

I talked with a long-time patient of mine this week going through another bout of cancer.  As he caught me up on what was going on with his health, I commended him on how positively he has dealt with everything.  He told me he didn’t see any other way to go through difficult times other than taking it one step at a time and as positively as possible.  If he were not this way, his tough situation would be exponentially worse. We cannot always control what we go through, but we do have the power to make it better by focusing on how we go through it.

Some quotes I love.

“Every man dies, not every man lives.” – William Wallace

“Don’t expect front row seats if you’re giving nosebleed effort.” – Eric Thomas

“The most unconscionable acts in human history were conducted by those ‘just following orders.’” – Tim Kennedy

“There are only two options:  1.  Make Progress.  2.  Make excuses.” – Mark Devine

“When one has nothing to lose, one becomes courageous.  We are timid only when there is something we can still cling to.” – Ian Smith

Want more?

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Matt KenneyDr. Kenney’s Friday 5 Spot – February 25th
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Dr. Kenney’s Friday 5 Spot – February 18th

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

An important question to ask yourself.  The technology we use is constantly upgraded.  Our phones, televisions, software, etc. are always moving from one version to another.  As this occurs, we expect the most updated version will be better in some way than its predecessor.  This is how it should work for people as well.  Therefore, a good question to ask is whether you are currently a better version of yourself than you were last month/year/decade/etc.?

The key is not to make this assessment simply based on age (you’ll be older, that’s a given).  Factors to consider are your levels of activity, priorities, relationships with those important to you, level of happiness, contentment, and on and on.  Ideally, you should look back and see progress in different areas.  If you do not feel this is the case, what can you do differently to change that?  The goal is not to be perfect but simply to be moving forward.

Something I believe in.  When I was early in my career, my boss and chiropractic mentor told me about “outflows.”  These are small acts of gratitude that you say or do for someone.  For example, one of my son’s former coaches is a part of a church group that he attends.  His words have aided and helped my son, so last week I took a little time and wrote this coach a nice message, about what a great mentor and role model he’s been for my son and the other young men.  He was extremely appreciative of this gesture.

We live in a world that can be negative at times.  Taking a little bit of time to point out to someone that they’ve helped you, you liked something they did, can be extremely powerful.  Sometimes that one act of kindness can motivate them in ways you may never fully appreciate.  Don’t be afraid to say or do something nice for someone else!

A type of workout I’ve been enjoying.  This week I began experimenting with “tabatas” within my workouts.  Tabata is a term for an interval workout where there is a period of extreme exertion followed by a rest period and then the cycle is repeated.  Commonly the exertion is for 20 seconds, and the rest is 10 seconds with the length of the tabata totaling 4 minutes.

These can be done with cardiovascular exercise such as in a spin class, but I’ve been incorporating them into my weight workouts.  For example, I’ll do a moderate weight on squats for 20 seconds, rest 10 seconds and then repeat that again until 4 minutes are up.  You may be thinking that 4 minutes isn’t long but if you do this properly, it’ll be a true challenge.  Best of all, for those of you who do not have much equipment to work out with, you can make amazing workouts using this style using nothing but bodyweight exercises. 

A good reminder.  Recently I made the decision to get involved in a new business endeavor involving nutrition and exercise.  This is an area in which I am passionate and have decades of experience.  However, as with any new venture, there is a lot to do. As someone that thrives on routine, I have found myself thinking about all that needs to get done, and struggling to make sure I find the time to do everything.  Though this is challenging, it is an excellent reminder.

I believe you should always strive to have something in your life that challenges or scares you a little.  These are the types of things that keep you focused and draw you a little further out of your comfort zone.  Whether it’s a new business, side hustle, speaking engagement, signing up for a competition or something else, it’s great to have a challenging goal in front of you that you need to work hard to achieve!

Some quotes I love.

“If you don’t fight for what you want, don’t cry for what you lose.”

“You never hear stories about people who quit.” – Commander David Sears

“I want to be in the arena.  I want to be brave with my life.  And when we make the choice to dare greatly, we sign up to get our asses kicked.  We can choose courage, or we can choose comfort, but we can’t have both.  Not at the same time.” – Brene Brown

“You’ll never be criticized by someone who is doing more than you.  You’ll always be criticized by someone doing less.  Remember that.” – Denzel Washington

“The only thing standing between you and your dream is the bullsh** story you keep telling yourself as to why you can’t achieve it.” 

Want more?

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  • To see previous Friday 5 Spots, visit
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Matt KenneyDr. Kenney’s Friday 5 Spot – February 18th
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Dr. Kenney’s Friday 5 Spot – February 11th

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

A recent experience.  As many of you know, last Friday I ran thirty-four miles to honor my brother-in-law who would have turned thirty-four that day.  Halfway through my pre-planned route, I came to my first series of trails.  Due to the snow last week still being on the ground, the footing was not great, but it was well traveled and not terrible.  After a few miles of that, I came upon the beginning of a 7-mile section of trail that didn’t appear to have so much as a single footprint on it.  That would mean I’d be blazing my own trail in the cold through ten inches of snow, up and down hills; not ideal for any long run.

At this point, I had the choice to either continue my current route knowing it would be hard, or detour to paved roads and make it easier.  I chose the hard way and it ended up being more challenging than I expected, each mile feeling as if it were three.  It was cold, I fell several times, I was in pain, and was in the middle of nowhere.

All that said, this is the portion I’ll look back on and remember fondly.  When you challenge yourself and then overcome, there is a feeling of accomplishment and pride.  Trudging through that snow alone, I talked aloud to my late brother-in-law often, and brought myself into a stronger mental state than when I began the run.  If it doesn’t challenge you, it won’t change you so remember to seek out those challenges when you can.

Something I believe.  Focusing on winning is extremely important.  It helps keep us driven, determined, and with an eye on the end goal.  This is crucial but things do not always end up as we’d like.  For that reason, I believe something that is just as important as winning is learning how to take a loss.

I saw several examples over the past week of people or groups that lost in various endeavors and behaved shamefully.  They made excuses, involved people that didn’t need to be, cried foul, said things weren’t fair, and on and on.  They compounded their loss by embarrassing themselves with poor behavior.

No one should ever want to lose.  But if it happens, there are ways to handle it so that it turns into something positive in the future.  Evaluate your performance, ask what you could have done differently, what can be improved, what you learned, etc.  Do not make excuses, feel sorry for yourself, or get down.  Take it on the chin, own it, and grow from it.

Something I heard and loved.  One of my son’s previous football coaches spoke at his church group this week.  He told a story (that I was in attendance to witness) from 2 years ago.  They were playing in a tight game against an extremely physical team that was hitting hard and talking a lot.  They hit our quarterback often and got into his head.  He came to the sideline to get a play from the coach facing a 4th and 32, down 6 points, with under a minute left in the game.

He told the coach that he was scared.  The coach asked if he meant scared about the situation or getting hurt and the player told him that he was just scared.  At that point, his coach told him the play and told him that one of the players would be open on this play, that he’d make a perfect throw to him and that they’d score and win.  That is exactly what happened.  He completed a 74-yard touchdown pass on that play and my son’s team won one of the craziest games I’ve ever seen.

The point the coach made by telling this story was that sometimes in life, you may not believe in yourself.  In those times, it may be the words of someone else that help you.  Furthermore, there will be times when it’s you that needs to hear these words and other times when you are the person that must deliver them to someone else.  When used properly, there is great power in your words to help others, and theirs to help you!

A concept I believe in.  In the lead up to the memorial run I did for my brother-in-law last week; I was asked by many patients and friends what my backup plan was.  In other words, what would I do if it were cold, if it snowed, if the roads and trails were tough to run on, etc.?  Would I postpone, and if so, to when?  My answer was that I was going when I’d planned regardless. 

When there is something important to you, do not allow yourself to negotiate it with anyone (including yourself).  Honor your commitment in the way you promised and give all you have.  If it seems like it will be harder than you expected for some reason, begin it anyway.  Honor your commitments by showing up and giving nothing less than your best.

Some quotes I love.

“Whatever you are not changing, you are choosing.”

“Your energy introduces you before you even speak.” – Kate Broddick

“Don’t watch the clock; do what it does.  Keep going.” – Sam Levenson

“Food is the most overused anxiety drug.  Exercise is the most underutilized antidepressant.” – JJ Virgin

“Freedom is not a reward for compliance.  That’s how jails work.”

“It will be hard but hard does not mean that it will be impossible.”

Want more?

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  • To see previous Friday 5 Spots, visit
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Matt KenneyDr. Kenney’s Friday 5 Spot – February 11th
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Dr. Kenney’s Friday 5 Spot – February 4th

Dr. Kenney’s Friday 5 Spot

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

Something I’m looking forward to.  In August 2020, my brother-in-law, Sam died unexpectedly at the age of 32.  He was my wife’s youngest brother, and we became very close in the time I knew him.  He was my assistant coach in football and business partner and co-founder of Mile High Cryotherapy.  February 4th is his birthday so last year I began the tradition of doing a “Sam Run” each year in his honor.  Therefore, each year on his birthday, I create a route and run my own “race” equal to the age he would have been.  This year will be 34 miles which I’ll run throughout Highlands Ranch along trails and roads.

I understand this isn’t how most people would honor a friend, but it works well for me.  I am not someone that complains or dwells on things (even something as tragic as this).  Therefore, the miles are my time to process my emotions and to visit with him in my own way. 

When I run long distances, my mind becomes clearer than at any other time.  In this case, I use this clarity to think about my friend and by the end I’m at a better place than when I started.  This is my therapy, and it helps keep me positive and productive even when dealing with such a significant loss.

Something I believe.  I had two separate conversations with people this week that had embarked on what I would call a lifestyle transformation involving exercise, nutrition, mental, habits, and more.  I talked to the first person and asked how their program had been going over the first couple weeks and they told me it was hard, but they were seeing excellent results.  The second person also told me it was hard, and they’d quit and then proceeded to give me 4 minutes of reasons why.

Both conversations reminded me of a saying I like to use, “If it’s hard then do it hard.”  If you are going to embark on any worthwhile challenge, it is not going to be easy.  Most people quit when the first challenge hits.  To be the type of person that accomplishes the extraordinary, you’re going to have to be tough, gritty, persistent, and tenacious.  If you’re not, you will not succeed in the long run. 

If you’ve outlined a goal that is important to you, prepare yourself to keep going when things get so tough you don’t know if you can go on, because that will happen.  The effort it takes to attain a lofty goal is like a gas tank.  Most are willing to give a quarter of a tank.  Be the person that is willing to run until you’re on fumes and even push it in neutral if you must.  That’s what it takes.

Something I loved.  My oldest son and I were having a conversation and he mentioned a kid in his strength and conditioning class.  He told me that even though he was skinny, he is always taking furious notes in their strength and conditioning class, and then working ridiculously hard when they get to the weight room.  I love hearing stories about people that don’t complain about what they didn’t get genetically or ability-wise, while at the same time maximizing their production through effort and consistency. 

I told my son that as a coach or business owner, I’ll always take people with a desire to learn and great work ethic over people more talented.  People like that tend to not make excuses and work the hardest because they don’t have the same level of natural ability to fall back on.  A saying I love is “Hard work beats talent when talent doesn’t work hard.” 

An excellent lesson.  My oldest son and his friend love to go house to house and shovel driveways when it snows.  They work hard and do excellent work.  They’ll usually do 8-10 driveways and charge $20.  My son told me that when they offered their services to one guy, he told them $20 was too much and that $15 was the right price.  I think this shook him a little and he asked me if he was charging too much and what my thoughts were.

I explained to him that by the fact people were hiring and re-hiring he and his friend so often, the price was not an issue.  They provide a great service and should be compensated for their time.  Next, I told him that one person wanting to pay less for a service is not a reason to sacrifice your own time and effort for less than you deserve.  Finally, I told my son that if he were to lower his price based on that guy’s recommendation, he’d regret it.  When we do a job the best we can but for less than we’re worth, we can become resentful.  Offer the best service you can, make sure it’s as high quality as possible, and then charge what you’re worth for it!

Some quotes I love.

“If you feel it in your stomach, it’s your intuition.  If you feel it in your chest, it’s your fear.  Pay attention to your body.  It is your guidance system.” – Rich Lopp

“What would the world be like if people stopped avoiding the things they knew they should do?” – Jordan Peterson

“I don’t think people’s opinions need a warning or disclaimer label.  If you’re offended or upset about other’s words and opinions, don’t listen to them.  Or do and get over it.” – Ryan Michler

“Life is a book.  Every day is a new page, every month is a new chapter, and every year is a new series.”

“Every next level of your life will demand a stronger you.”

Want more?

  • Don’t forget to follow Dr. Kenney on Instagram @Coloradochiropractor
  • To see previous Friday 5 Spots, visit
  • Check us out on Facebook under New Body Chiropractic
Matt KenneyDr. Kenney’s Friday 5 Spot – February 4th
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Dr. Kenney’s Friday 5 Spot – January 28th

Dr. Kenney’s Friday 5 Spot

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

What is your standard?  A standard is a level of quality.  It reflects how well you act, perform, and behave, as well as what is acceptable or not for you.  A restaurant that serves poor food with poor service has a low standard.  Conversely, a business that pays attention to details, takes time to hire great people, cares about how they treat customers, and provides a great product or service shows an obvious high standard.

I think it is a worthwhile exercise to ask yourself how someone would answer this question for you.  Do you feel the actions you display show that you care about a high standard? 

Attributes that indicate to me a person has a high standard for themselves are being humble, punctual, respectful, good at listening, willing to learn, physically fit, and able to admit when they’re wrong.  Conversely, when people want more than they’re willing to give, are not concerned with how things turn out for others, are not punctual, are unwilling to admit to or correct mistakes, and are lazy; they convey a low standard.  Consider all your actions and behavior and that will encompass the standard you convey to others.

Something I saw that resonated with me.  I watched a YouTube video of a Marine that started his own business, grew it from nothing into a large, profitable venture and competes in various running and triathlon challenges across the country.  Something he said that appealed to me was having a “let’s get one more” mindset.

This type of mindset involves going a little further in everything you do.  It can be something in a physical endeavor like doing another rep, running another mile, or taking on a more challenging event.  Other times it might be studying a little longer or devoting more time to a business-related matter.  Sometimes it’s being dead tired and saying “yes” when your child asks if you’ll play with them at the end of a long day.  The point is that you train yourself so that no matter what the issue or situation, you are willing to go just a little bit further regardless of circumstances to get a better result.

Something I’ve learned from coaching.  In general, it is easy to point out when things are not working.  This is especially true in sports.  I’ve had many times coaching where the score has quickly gotten away from my team and things have gone exactly the opposite of what we’d expected.

What this has taught me is that identifying a problem is the easy part.  The harder but more necessary aspect is coming up with solutions.  For example, if we’re getting beat on deep passes, my job (and assistant coach as well) is to find something we can implement to help create a better result.  Complaining about it or criticizing our players gets us nowhere, only fixing it does.

Far too often, people love to point out what’s wrong but offer nothing in the way of answers.  I believe that if you’re going to complain or point out problems, you should have potential solutions to offer.  To me, that is what a leader does.  Coaching has driven this home for me by forcing me to figure out what isn’t working and then figure out how to change that.

Something my mentor taught me.  I worked with an excellent doctor and businessman for 6 of the first 7 years of my career.  He taught me a ton and I use his advice daily.  I remember a day where it was mildly snowing, and our office phone was ringing consistently.  About half the calls were of people cancelling appointments and the others were people scheduling.  He remarked that the people canceling were ducks and the people scheduling were hawks.  I asked what he meant, and he explained that in life you are either a duck or a hawk.

A duck waddles around slowly without much purpose quacking all the time.  This is analogous to a person that talks a lot about nothing of importance while regularly complaining about the weather, their job, whatever.  A hawk on the other hand is a proud bird, soaring high above, searching for opportunities, attacking, and controlling their destiny.  This is the type of person that faces adversity, does not complain, refuses to quit, and attains the result they want no matter the circumstances. 

Since my mentor told me that years ago, I constantly ask myself whether I am behaving like a duck or a hawk and strive for the latter!

Some quotes I love.

“Be consistently good rather than occasionally great.”

“Act like you can’t afford the bread until you own the bakery.”

“The true man is revealed in difficult times.” – Epictetus

“Every day, stand guard at the door of your mind.” – Jim Rohn

“What matters most is what you think about yourself when you are by yourself.” – Tom Bilyeu

“The most convincing sign that someone is truly living their best life, is their lack of desire to show the world they’re living their best life.  Your best life won’t seek validation.”

Want more?

  • Don’t forget to follow Dr. Kenney on Instagram @Coloradochiropractor
  • To see previous Friday 5 Spots, visit
  • Check us out on Facebook under New Body Chiropractic
Matt KenneyDr. Kenney’s Friday 5 Spot – January 28th
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Dr. Kenney’s Friday 5 Spot – January 21st

Dr. Kenney’s Friday 5 Spot

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

A simple and important piece of advice.  I’m a fan of making things less complicated and simplifying whenever possible.  Therefore, one of the best pieces of advice I think anyone can follow is this, don’t be lazy.  Tasks performed to a low standard, ignoring details, low effort, and not caring about quality or outcomes are all good examples. 

Laziness is a habit that works its way into all aspects of life.  If you’re lazy at work, you’ll bring it home.  If you’re lazy in completing a task, you’ll tend to carry that into other areas as well.  I believe the saying “How you do anything is how you’ll do everything.”  Go an extra step, do a bit more, and try to never leave feeling like you could have done more.  If you can do that, you’ll never be lazy.

An analogy I like.  I have conversations with patients and friends alike about health and business where they’ll mention things they’ve tried, but how they gave up because it “didn’t work. “Rarely is there talk of anything they’ve done consistently.  This is common, because we like instant gratification, so if something doesn’t work immediately, we often consider it a failure.  Most people view success in any endeavor as a win or lose event, I view it like a garden.

If you plant something and then neglect it, it won’t grow.  However, if you provide it the right soil, nutrients, water, and sunlight it is likely to blossom.  However, it will not do so instantly.  You’ll go many days without seeing anything happen before finally something sprouts.  Whether you are building a business, a relationship, trying to get healthier, or any number of other things; it will take time and consistency.  You will need to apply effort, gain knowledge, adapt, and remain diligent.  That is what it takes for anything to grow in a garden or in life. 

A piece of nutritional advice I give often.  Food dyes are commonly used in food and hygiene products to make them look more appealing.  What most do not realize is these dyes are made from petroleum.  The same petroleum used to make gasoline, diesel fuel, plastics, and even asphalt.  This is not something you want to ingest. 

When taken in, food dyes can cause inflammation, hyperactivity, attention issues, decreased immune function, and more.  There are long term concerns as well when taken regularly.  With four children of my own, I’ve seen my kids go to birthday parties, have foods with dyes and become so hyper and weird that they’re like different people (children are far more sensitive to dyes than adults).

My advice is to not use or eat anything with artificial coloring/food dyes and especially not to let children have them.  When you read labels, look for blue dye #1, red dye #5, etc. and if it’s something you enjoy eating, look for an alternative product that doesn’t utilize them. 

An important business question.  I had multiple conversations this week with people that own their own businesses.  The businesses all varied but the question they asked was “What do you do when your business slows down?”  Whether due to the economy or something else, these owners had been experiencing slow downs and wanted to know if I ever had, and how I’d dealt with it. 

My business stays very steady, however there are periods when I’m slower than I’d like to be.  In these instances, I simply devote the extra time to improving my business.  This can be as simple as cleaning an area that had become neglected or as complex as implementing or changing a major system.  The point is that I never dwell on a slight downtick in business and become negative.  I stay positive, stay active within the business, and soon it always picks back up; often to the point where I miss when it wasn’t as busy!

Some quotes I love.

“You either quit or you keep going.  They both hurt.”

“The storm hasn’t come to stay, it’s come to pass…you just gotta last longer than the storm.” – Ash Dykes

“You are in danger of living so comfortable and soft, that you die without realizing your true potential.” – David Goggins

“Never say ‘that’s not my job.’  That oozes arrogance and laziness.  Chip in to help with what needs to be done, even it’s not your responsibility.  Do what needs to be done or help someone find the solution.  Period.  Even when nobody’s watching.”

“I prefer peace.  But if trouble must come, let it be in my time, so that my children can live in peace.” – Thomas Paine

“Never discourage anyone who continually makes progress, no matter how slow.” – Plato

“What progress, you ask, have I made?  I have begun to be a friend to myself.” – Seneca

Want more?

  • Don’t forget to follow Dr. Kenney on Instagram @Coloradochiropractor
  • To see previous Friday 5 Spots, visit
  • Check us out on Facebook under New Body Chiropractic
Matt KenneyDr. Kenney’s Friday 5 Spot – January 21st
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Dr. Kenney’s Friday 5 Spot – January 14th

Dr. Kenney’s Friday 5 Spot

On Fridays I like to share experiences I’ve had during the week with patients and in my personal life that I’ve found significant 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.   

Is having a routine boring?  I had an enjoyable conversation with a patient who reads my 5 Spots and he asked me if I was a man of routine and if so, was it boring?  My answer was that I am, and it never gets boring but not for the reason you may think. 

The routines I have crafted throughout the years include how I eat, how I exercise, where I devote my time, my process for getting things done and more.  These are my list of non-negotiables, things that absolutely must get done and the way that needs to happen. 

What makes this so beneficial for me is that these things go on autopilot for me.  I don’t think about them or give myself the option to forego them.  They are accomplished every day regardless of my motivation, mood, or current circumstances.  By staying committed to my routine, I have far more time and energy to devote to doing things I’d like to do, and in the manner I strive to do them.  I am never frazzled, rarely struggle with time management, keep my stress to a minimum and this all frees me up to be more present as a doctor, father, husband, etc. 

A show I enjoyed.  My wife and I just binge-watched all four seasons of Yellowstone over the past month.  There was a lot I liked about the show, but one thing stood out for me.

The show features many cowboys and I loved how they interacted and behaved amongst one another.  They do a hard, thankless job but they have a code amongst themselves.  That code involves how the job is done, expected behavior, and what is/isn’t allowed.  Sub-par work is not accepted, behavior that does not help the group is not tolerated, and any breaches of the code are managed within the group.

This appeals to me, because it is how I strive to live my own life, and what I teach my children as well.  The goal is to live by a set of guiding principles, and in good times and bad, that code must be followed.  When it is, you will rarely struggle to know what’s right or wrong.  Furthermore, you will feel at peace with your behavior, decisions, and the outcomes they generate. 

A book I’ve been enjoying.  I’m currently reading “Imagine Heaven: Near-Death Experiences, God’s Promises, and the Exhilarating Future That Awaits You” by John Burke.  I received it as a gift for Christmas and it makes me think about my brother-in-law that passed away in August of 2020 at only 32 years old.

The book is interesting because it delves into near-death experiences by providing direct firsthand accounts, religious implications, scientific findings and more.  What has made this book far more fascinating to me as a chiropractor, I’ve dealt with about ten patients in my career that were technically dead for a period of time.  The accounts they gave, have never left me because of how remarkably vivid and similar they all were.  Reading this book, the firsthand accounts sound exactly like what my patients have told me.  None of us know for certain what awaits us after death, but this book makes me feel even better about it.

A piece of advice I give regularly.  I am not a huge fan of microwaves in general, but I understand that for convenience they may sometimes be necessary to use.  However, something that should always be avoided is microwaving anything in plastic or a plastic container like Tupperware. 

The heat of the microwave causes the plastic to melt, and it will leach into your food.  This process results in chemicals going into your food and then being directly ingested into your body.  Obviously, this is something you do not want, and it can be easily avoided by simply warming things up in either glass or ceramic containers.

Some quotes I love.

“Men don’t follow titles, they follow courage.” – William Wallace in Braveheart

“Don’t look back.  You’re not going that way.”

“Most people will choose unhappiness over uncertainty.” – Tim Ferris

“Alone we go faster, together we go further.”

Want more?

  • Don’t forget to follow Dr. Kenney on Instagram @Coloradochiropractor
  • To see previous Friday 5 Spots, visit
  • Check us out on Facebook under New Body Chiropractic
Matt KenneyDr. Kenney’s Friday 5 Spot – January 14th
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