Formerly Shea Family Chiropractic

Strategy I am utilizing: How To Think About Work by Dan Sullivan Have you ever felt for a short period of time that everything was going your way?  Things were peaceful, rewarding and productive.  Then something happened and everything became difficult, scary and frustrating.  Have you ever wondered what the heck happened?  If you are nodding your head "yes", then take a look at this concept that was presented by Dan Sullivan in regards to the process of doing work.  Sullivan believes that work comes in three stages; rest, planning and action.  When you effectively cycle through these stages and then start over it will allow you to have a continuous feeling of enjoying your work.  If however, you spend too much time in one of these, or maybe you skip one all together, then say goodbye to your sense of inner peace.  Sullivan talks about how in our modern world we skip the steps of rest and planning and focus constantly on action which leads to burn out and lowered quality work.  If you are looking to accomplish something important, identify each of these steps in your journey and then enjoy the process! Audiobook I am hearing: The Power of Now by Eckhart Tolle After reading Tolle's other bestseller "A New Earth" about one year ago and being profoundly influenced, I decided to dive into this audiobook this week.  The overarching theme discussed is how most people identify with their mind and thoughts.  This erroneous identification leads to often living in the past or living in the future.  Unfortunately, this means we are rarely present.  This lack of presence causes us to label just about everything and justify our behaviors.  All of these layers of thoughts color our experiences and lead us away from the magnificence of the present moment.  Through clever analogies and answering common questions from people he has worked with in person, Tolle has created a very user friendly, albeit challenging, guide to raising your consciousness. Quote I am loving: "Your outer journey may contain a million steps; your inner journey only one: the one you are taking right now." ~ Eckhart Tolle in The Power of Now I believe that a strong spiritual foundation is the bedrock to creating a great life.  Although we may strive for innumerable goals in our personal and professional lives, as Tolle says, there is only one goal when it comes to improving your awareness, to become

Treatment and recovery device I am using: Hypervolt  Last week I began using this device on myself as well as for treatment of our patients in the office.  Hypervolt is a percussion based massage gun that offers three different speeds and four different heads for different parts of the body.  I decided on this brand due to its ability to remain relatively quiet while in use.  I also felt like the product was built with durability in mind as I am hoping to get a lot of usage out of it.  So far I have really enjoyed using it on my calves and achilles after bike rides, traps and shoulders after swims and quads and lower back after running.  I have enjoyed using it because it is something that you can use on yourself and only requires a second set of hands for harder to reach parts of the body.  There are multiple price levels of this device but I went with the one for $349.  If you want to give it a shot it will be available for you to try out at Aligned Life! Audiobook I am hearing: The Compound Effect by Darren Hardy If you are looking to get back on your habits after petering out on your new year's resolutions this may be the perfect read for you.  "The Compound Effect" refers to the use of small but significant behaviors, repeated over time in order to create a massive difference in your outcomes.  This book is short, very simple to understand, has a number of clever analogies and makes a compelling case for a number of different behavior categories including health, wealth building, relationships, goal accomplishment and more.  The best part is that this book I believe comes free with your subscription to Audible! Quote I am repeating: "Small Smart Choices + Consistency + Time = RADICAL DIFFERENCE" ~ Darren Hardy in The Compound Effect This is the equation used by Hardy that helps to illustrate "The Compound Effect".  This week, think about what area of your life you would like to improve.  If you are having trouble thinking of one, think about someone you admire.  Next, identify the behaviors they use regularly and what it would look like if you implemented the same strategy.  Then take action, do it regularly and commit to the long haul.  The key factor in this equation is "Time".  Stay patient, as many of these small behaviors require years,

App I am using: Strava I might be the last person in the endurance world to sign up for this app, but I finally decided it was time to start tracking my training efforts.  With metrics for all the other important areas of my life in place, exercise seems to be the next appropriate category to track regularly.  Strava is an application that allows you to track swimming, biking, running and a number of other endurance sessions.  The best part is that many other apps (including Zwift, my bike training app) will automatically upload the data to Strava automatically.  Strava is also a community that allows you to see (if you have access) other athletes training regiments which can be really inspiring and interesting. Take a look and see if it is something that would help you reach your movement goals for 2021! Exercise equipment I am wearing: Oakley Aro5 Bicycle Helmet When is the last time you checked the manufacturer date on your bicycle helmet?  For me, this weekend, I discovered my helmet was made in June of 2009.  Ugh.  Did you know that helmets should be thrown out every 5 to 10 years according to the Consumer Products Safety Commission?  While standing and chatting with a friend after my bike ride on Saturday I was casually inspecting my helmet when, without much force, a huge piece broke off the front.  This could have been catastrophic if it took place during a crash.  In order to replace the helmet in preparation for next weekends ride I went online to and found a great deal.  Please inspect and update your equipment regularly if needed! Quote I am pondering: "Journaling is like whispering to one's self and listening at the same time." ~Mina Murray This week I picked back up my journaling daily habit.  I have been using the Daily Stoic Journal by Ryan Holiday for the past two years and highly recommend it.  If you are looking for a way to tap into creating a deeper relationship with yourself.  This has been the best tool I have ever used. --- Have a kick ass week everyone! In Health, Dr. Devin Shea, DC

Exercise equipment I am loving: CycleOps Fluid 2 Bike Trainer Darkness, cold and safety concerns were all reasons why I decided it was time to take the plunge into investing in a bicycle trainer.  If you are unfamiliar with this product (like I was until about 6 months ago) it is a device that allows you to ride on your own bicycle, mountain or road bike, but in doors and in place.  Think, the poor man's Peloton.  I like the idea of being able to use my own bike because the fit is correct.  I found this used product on Craigslist for about $100.  My hope is that by being able to get more frequent riding, it will allow me to be more comfortable during longer, more grueling rides.  If you are looking for a way to burn a ton of calories, sweat a bunch and not leave your house, this one might be for you! App I am using: Zwift If riding your bike in your garage for hours on end sounds like a slow painful death, your right!  To the rescue comes Zwift!  An app that can be used on a desktop or mobile device which makes your bike training a game.  Creating your own Avatar, choosing where in the world you would like to ride, unlocking cool jerseys and competing against other people worldwide are all ways to make your experience better.  In order to hook up the aforementioned trainer to a mobile device running Zwift make sure you have a "speed sensor" that has Bluetooth capability such as the one I got from Wahoo.  The sensor connects to your back wheel and wirelessly sends data about your speed to your mobile device.  Zwift is $15 a month and the speed sensor is a one time purchase of $40.  Happy Riding! Quote I am pondering: "Success isn't always about greatness.  It's about consistency.  Consistent hard work leads to success.  Greatness will come." ~Dwayne "The Rock" Johnson Creating habits, finding your why, being brave and showing up even when you don't always feel like it are all keys to building the life you desire.  These concepts all contribute to consistency.  By producing the behaviors of the person you desire to become REGULARLY you actually become that individual.  This is the process of transformation that we all seek.  Get clear about who you want to be, identify their core behaviors and commit to consistently taking actions consistent with

Strategy I am utilizing: Goal Group Have you ever noticed that you are more productive, stay better engaged and have more fun doing things in a group?  If this sounds like you, I have a strategy that could make achieving your goals for 2021 much more likely.  It is called a goals group.  The idea is to find a collection of people (I recommend anywhere between 1 up to 5 other people) whom you trust and meet with them on a regular basis in order to help each other gain greater levels of success.  I recently did this with a few guys and had an enormously productive session.  We covered topics such as health, spirituality, family, mentors, mindset, business and finances.  I suggest that you do NOT include competing individuals in order to eliminate any bias or withholding of information.  The more transparent you can be, the better your discussions and breakthroughs.  Our group has decided to meet once a quarter for a longer session and once every other week via Zoom to maintain accountability.  If you need help setting this up or are looking for other folks who might be interested in starting something like this, please reach out to me and I will try to find another Aligned Life community member for your group! Book I am raving about: Traction by Gino Wickman Over my career I have read hundreds of books on how to run a company.  This book by Gino Wickman is one of the top five I have ever reviewed.  The reason I enjoyed it so much was that I found the information to be highly implementable.  If you are looking to get organized, make sure you have the right people on the bus and keep your whole team on the same page, do yourself a favor and pick up a copy of Traction! Quote I am repeating: "Problems are like mushrooms: when it is dark and rainy, they multiply.  Under bright lights they diminish." ~Gino Wickman in Traction In order to produce great results in your relationships, finances, business or health a lack of awareness can be a killer.  These "blind spots" are where your future problems fester.  The more you actively seek out the problems in ALL areas of your life rather than turning a blind eye to them, the more you will avoid catastrophic damage.  By creating clarity, setting up metrics, having a meeting rhythm and taking responsibility you can

Book I am hearing: White Fragility by Robin Diangelo I was recommended this book by a fellow Aligned Life'er (Thanks Victoria!) due to my goal of trying to be more aware of what I could do to help improve racial equality in my community.  If you, like me, have said, "I don't see color, I just focus on being a good person" or you consider yourself to be a white progressive individual then WE are at the heart of the race problem in America.  It is also our responsibility to get educated, become more aware of ourselves and our environment and to do better for humanity.  Through a better understanding of how America was created, defining terms such as "prejudice" and "racist" as well evaluating the systems designed to give someone with white skin an advantage, I have learned a ton about how to discuss this topic in order to encourage improvements.  This is a timely must listen for 2021! Stimulus money ideas I am using: Did you get a nice chunk of change in your account recently from the government?  If so, here are a few things I would encourage you to use the money on besides an impulse buy at Target. 1.) Pay off debt 2.) Invest 3.) Put the money in a rainy day fund (war chest) 4.) Buy a sit/stand desk 5.) Put the money towards a whole house water filtration system 6.) Purchase a package of massages to use once a month 7.) Take a road trip 8.) Buy a bike 9.) Invest in your hobbies 10.) Purchase your chiropractic care for 2021 (I know I am biased

    Ladies and Gentlemen we made it to 2021!  If you are reading this, pat yourself on your back because you have just navigated one of the most mentally challenging years in the last few decades.  That being said, I am so excited to once again, partner with you in working towards your life and health goals this year.  I am also thrilled to announce the Aligned Life Chiropractic and Wellness practice theme for 2021 which is, "Own What You Can Control".  This theme means to me that in this year we really need to identify what things in our lives we can control and what things we cannot.  Once that is clearly understood we can then take the next step towards creating extreme ownership over the things in our domain  Through goal setting, action step development, delegation and daily task commitments we will march our way towards the life we desire.  This is such a timely concept because right now there are so many things that affect us every day and yet many of them we cannot control.  By being swayed by external forces we can easily fall into the trap of feeling removed, helpless and stuck.  I hope by getting exceedingly clear on what we can control it will provide a great amount of clarity for where you place your energy over the next 12 months.  Think of your focus like the rays of the sun.  Without a specific direction the energy is dispersed in an infinite number of directions.  However, when a magnifying glass is held up and the light is directed into one small area, the intensity of that energy is increased exponentially and things heat up.  By developing greater clarity of what we can control and taking action on these items we become the magnifying glass and make deliberate choices as to where we are aiming our most intense energy.  This allows us to not just be busy, but instead become highly productive.  With time being a premium, this subtle difference can allow us to remain in a peaceful place while simultaneously increasing the value we deliver to the world. From a chiropractic and health perspective the way we integrate this concept into our daily lives is through identifying a few key areas we would like to place our focus.  Whether this is working on your body position habits, creating a daily exercise routine  or by making all of your appointments for

Year End Strategy I am using: Vision Board I believe most people have heard of the idea of turning our written goals into pictures to empower the subconscious mind to find strategies that will help us achieve our desired outcomes.   This simple tool, when placed in a prominent space within our homes (bathroom mirror, kitchen counter, on your refrigerator, etc.) reminds us to direct our focus towards goal attainment. That being said, I question how many of us actually take the time to create a vision board?  To be transparent, I have not done this project for at least a decade.  However, this year with the help of my brother, I am proud to say I have created a really cool looking vision board.  We used the company Vista Print to print off our projects on an 18 x 24 inch foam board to give them a really professional look.  Get creative, make them inspiring and enjoy being the architect of your life! Podcast I am re-watching: Rich Roll Ep. # 511 with Charles Eisenstein A Yale graduate, speaker, author and social philosopher, Eisenstein is extremely well spoken and has a message for humanity.  If you are interested in how you can redefine all of the challenges we have faced this year and turn them into a positive, check out this enormously impactful hour and half. Quote I am pondering: "We have the opportunity now to forge a new, more compassionate normal.  COVID-19 has gifted us a reset." ~ Charles Eisenstein A narrative that has come out of this last year of struggle has been the idea that when there is disruption in our daily lives, it creates the space for a new way of doing things.  An opportunity to view the world differently.  It shakes us enough to step back and attempt to reassess how we have been doing things all along.  From a health perspective, I hope that this last year has shaken you enough to not fall back into your old ways of relying on other people to take care of your health.  I hope you do NOT desire to get back to the "normal" way of letting your insurance company dictate your healthcare.  To your previous method of waiting until you are in a health crisis before starting to think critically about how we eat, move, think and your structure.  I hope that you can really drill down on what you believe is possible for you in regards to your

Strategy I am using: Year End Recap At the end of each year I have found that it is incredibly helpful to review the previous 12 months to look for bright spots and challenges.  The idea being that if you can duplicate what is working and eliminate the things that aren't, each successive year should get better and better.  I recommend going back through the photos on your phone, looking through your Google calendar or taking a look through your journal in order to be reminded of your behaviors and thoughts.  Make a list of things you want to include and things you want to exclude in the next year.  The more specific, the better.  I have found that life will continuously throw you the same problems until you decide to become more deliberate about how you spend your time.  This one step, done correctly, can massively transform your 2021! Exercise equipment I am wearing: Winter Running and Cycling Gloves If you are like me and enjoy working out in the morning you have certainly noticed a massive drop in the temperature.  To combat the extreme numbness and stiffness I have been experiencing on my runs and bike rides lately I purchased from Amazon these thin but warm gloves.  I like this pair due to their price ($17), the extra grip in the fingertips and palm as well as the fact you can use your cell phone with them on.  So far, they have made a huge difference in my comfort and for that I am grateful! Quote I am repeating: Years end is neither an end nor a beginning but a going on, with all the wisdom experience can instill in us.  Cheers to a new year and another chance for us to get it right.  ~ Oprah Winfrey It is easy to place enormous emphasis on the end of the calendar year 2020.  However, let's remember that in the grand scheme of things Jan 1, 2021 will be just another day.  Another chance to do things better.  A chance to be more committed to our healthy habits, be more kind to our loved ones and strangers.  And another opportunity to be the kind of person we will be proud of.  I look forward to striving forward with you next year! --- Have a kick ass week everyone! In Health, Dr. Devin Shea, DC

Top 3 books from 2020 I am recommending:  Each year I try to consume approximately 20 books. This year to prep your list for Santa Clause before Christmas/Hanukah etc. here are my top picks from the year!      1.)  Can’t Hurt Me by David Goggins      2.) Atomic Habits by James Clear      3.) Finding Ultra by Rich Roll Top 3 products from 2020 I am using:  This year I have attempted to only purchase items that will have a continual return on investment, have a price within my budget and align with my passions.  Here are a few items that I now use on a regular basis that bring me joy.       1.) My bike.  If you don’t own a bike currently I encourage you to pick one up (preferably used) and get outside for a quick ride.  You will smile more!      2.) Thermal compression pants. I find myself wearing these all the time now that the temp in the morning has dropped considerably.       3.) Xterra Wetsuit. Whenever I am wearing this, I am in the ocean, with friends and working out. I also love the look and function of this suit for only $149 brand new! Top 3 lessons I learned in 2020 I am spreading:       1.) A vacation does NOT need to be a week long, include air travel and cost a lot of money. We drove to Sedona and Zion this year separately for 3 days and had an amazing time for very little money. I recommend using your credit card points for hotel stays.       2.) Being in nature and doing exercise is my happy place.  I don’t know what else to say except I have loved swimming, biking, running, walking, hiking, etc. outside.        3.) Everyone has their own opinion and we all feel like we are correct.  Understanding this and becoming empathetic to myself and others situation has been the biggest challenge and break through of the year.  --- Have a kick ass week everyone! In Health, Dr. Devin Shea, DC