Chicken Zucchini Enchiladas

INGREDIENTS

  • 1 tbsp extra-virgin olive oil
  • 1 large onion (chopped)
  • kosher salt
  • 2 cloves garlic (minced)
  • 2 tsp ground cumin
  • 2 tsp chili powder
  • 3 c Shredded chicken
  • 1 1/3 c red enchilada sauce
  • 4 large zucchini (halved lengthwise)
  • 1 c Shredded Monterey Jack
  • 1 c shredded Cheddar
  • Sour cream (for drizzling)
  • Fresh cilantro leaves (for garnish)

DIRECTIONS

  1. Preheat oven to 350º. In large skillet over medium heat, heat oil. Add onion and season with salt. Cook until soft, 5 minutes, then add garlic, cumin, and chili powder and stir until combined. Add shredded chicken and 1 cup enchilada sauce and stir until saucy.
  2. On a cutting board, use a Y-shaped vegetable peeler to make thin slices of zucchini. Lay out three, slightly overlapping, and place a spoonful of chicken mixture on top. Roll up and transfer to a baking dish. Repeat with remaining zucchini and chicken mixture.
  3. Spoon remaining 1/3 cup enchilada sauce over zucchini enchiladas and sprinkle with cheddar and Monterey Jack.
  4. Bake until melty, 20 minutes.
  5. Garnish with sour cream and cilantro and serve.
  6. Source: Delish

Rest Or Renewal?

As you're reading this I'm scrambling around, packing, picking Kaden up, and preparing for a 3:30am wake up to head to Logan. 

I'll be spending the next week in the Smoky Mountains with Megan and Kaden, no phone, no internet, nothing. 

It was kind of a funny story how it came about...

I had a conference planned for next week, and since it was going to be a new spot Megan had never been (Michigan), she had requested the time off from work months ago, and she was going to hang out in the hotel room while I got my learn on, and then we would check out the area at night. 

However, about two weeks ago, I came home one night and had what some may call a "mini breakdown."

I read for 60 minutes everyday to learn and better myself...

I have traveled every month for the last couple years to a different workshop, conference, or training...

I lead my team through daily meetings, read every article that comes across my eyes, and from 430am-8pm everyday I am trying to learn something...

DO I REALLY NEED ANOTHER CONFERENCE RIGHT NOW!?

The answer was clearly no. 

So I cancelled my conference registration, and since Megan had already requested the week off, we booked a trip to the Smoky Mountains, a place we've never been, but I knew it would be a great place to recharge. 

We'll be staying in a small cabin in the middle of nowhere, and I hope to recharge, reconnect, and renew. 

And that's today's lesson...

Rest or Renewal?

We know that in order to take care of those around us we have to be at our best. 

I know that if I want to be a good leader for the team, I have to be at my best. 

The coaches know that if they want to put on the best "show" for the clients, they first have to be at their best. 

You know that in order to take care of your family, you have to make sure you're taking care of YOU first. 

But...

How do you do that?

Rest & Renewal. 

We're all familiar with resting. 

It's hard to do, but it's pretty easy. 

Get your 7-9 hours of sleep, take a nap if necessary, etc. 

However, have you ever had all your sleep, have you ever taken the weekend "off", have you ever tried to just sit and "rest", and then at the end of any of those you actually don't feel recharged?

It's because you didn't renew yourself. 

You see, your body needs rest.

Your mind, it needs to be renewed. 

Some examples...

You come in for a workout at Spurling. You may feel physically tired at the end, but you're mentally fresh and renewed. 

You complete a task, get something done off your to-do list, or finally get that desk organized. You weren't necessarily resting, but you feel renewed. 

You get all your current thoughts onto paper. All of the sudden you feel a weight lifted off your shoulders. 

You feel renewed. 

Rest is important, don't get me wrong. 

However, my challenge to you today is if you find yourself resting and not feeling fresh and at your best, try to do something that renews you. 

That's my goal over the next week. 

1% Better. 

Dedicated to Your Success,

Doug Spurling

PS: Don't worry you'll still get my daily e-mails while I'm gone. I've written them ahead of time and they are all scheduled :)

 

 

10 Practical Tips on Making Better Use of Your Time...

Just like we aim to get better at fitness, nutrition, gratitude, and other "skills," time management is a skill. 

Like any other skill, you can't just magically expect to get better at it, and it is something that you must proactively practice if you want to get better at it. 

Unlike money, we can't save up time, we can't refuse to spend it, and we can't set it aside. 

Either you're spending your time or your time is spending you. 

When you spend your time, you get more done, do more of what you love, and make progress.

Here are 10 practical tips to make better use of your time. 

1. Get Organized

Isn't it amazing how you feel when things are tidy, your desk is clean, clothes are folded, etc? Spend some time getting organized. 

2. Budget your time

Discipline = freedom. 

How much time do you spend on social media? Checking e-mails?

Just like you budget your money(hopefully), budget your time, allow blocks of times for certain things and stick to it. 

3. Write effective to-do lists

I know a lot of us are fans of to-do lists. The most important tip I have for a to-do list is to keep it small. Keep it to the 2-3 most important things you need to get done. 

If things are multiple steps, move them onto a "project" list, and pull a single action onto your to-do list each day. 

4. Just do it. 

The Nike slogan is a great tip for time management. 

Quite often we procrastinate, the quicker you get to something, the less time it takes. 

5. Tackle the tough stuff first. 

Eat the frog. 

Punch out the tough things first when you have your best energy and efforts. 

Quite often we do the easy things first (check e-mails, social media, punch list items), and then never end up getting to the most important/toughest thing.

6. Move forward mindfully, not carelessly

Making better use of your time does not mean that you need to move a hundred miles an hour. 

Move forward, yes, but make progress strategically, not just running around like a chicken with its head cut off. 

7. Don't let perfectionism slow you down. 

Coach Kim and I have a famous saying with each other...

"Ship it!"

Just get it done, don't let perfectionism be the enemy of done. 

There will always be more you can do, there will always be ways to make it better, but in life, we get "paid" for done. 

8. Remember that poor quality will cost you. 

Don't cut corners. 

It will always cost you down the road. 

You have to balance getting things done (see #7), but not getting them done in a rushed manner that you reduce quality. 

9. Learn to say no.

This may be the most important one on this list. 

I know you're a nice human being. 

However, that also means you're really great at saying yes. 

You say yes to anything, you do nothing for yourself, and you end up driving yourself crazy trying to get things done for others.

One the best tips to effective time management is learning what things to say no to. 

There is no right answer, but just remember, when you say yes to one thing, you're always saying no to something else. 

10. Plan for the unexpected.

This is the one I personally struggle with the most. 

I plan my day in blocks, sometimes down to 15-minute blocks. 

If I don't catch myself, I'll map out the entire day, no breaks. 

What do I not do?

Plan for the unexpected. 

As much as I feel it's vital to practice time management and organize your day so you're not winging it, you can't plan out every second of every day because things will pop up. 

You have to build in time for the unexpected, the kid that needs to be picked up early, the phone call from a family member, or the conversation with someone you value. 

I spend a lot of time on time management because I see it as an investment. 

It may take me an extra thirty minutes to plan my day or week, but that is going to save me thirty hours over the course of the week in unproductive tasks. 

Time is our most valuable asset. 

We can't get any more of it. 

Getting better at time management, whether that's at work, or making time to fit workouts in, is just a skill that allows you to more of what you love. 

If you're more efficient, you get to use your time better with things you love, and that's what really matters. 

1% Better.

Dedicated to Your Success,

Doug Spurling

 

 

 

 

 

 

 

 

Flip that script

I have been working on a project for the past six months. 

I’ve spent almost ever waking hour, when not at the gym, working on this project. The process was a source of energy and light for me, a place where I could bring my creativity and a way to work through some of the grief I’ve experienced in recent months. 

I was cruising along, checking off boxes and getting things done, until my godfather unexpectedly passed away in April. I took a week off and went home to Pennsylvania for the funeral. I thought I’d continue to work on my project while I was home during my down time. 

But instead, I got nothing done. 

By the time I got back to Maine, my self-imposed deadline had passed and I found myself sitting down everyday, trying to force myself to finish. Then I found myself avoiding the entire process in ways that I hadn’t done before - I was watching Netflix, reading a book, checking social media - avoiding the entire thing. 

The soundtrack was playing in my head. I have always, always, always struggled to finish creative projects. All I could think was well, here I go again. 

And not in that good "Whitesnake" kind of way. 

I have a therapist I work with and whom I trust a great deal and out of desperation, I asked her for some advice. I didn’t need a pep talk, I didn’t need anyone to cheer me on or tell me I could do it. That wasn’t going to motivate me. I’m not wired like that.

So that’s not what she said.

She offered this quote from Nina Simone “You have to learn to get up from the table when love is no longer being served.”

She suggested that sometimes it is us who is no longer serving love to ourselves - and she reminded me to not come back to the table until I could sit with love and gratitude for the process of creation I’d begun in the first place. 

It’s a nice thought. And while I could appreciate it intellectually, emotionally I was thinking something more like:

“Son of a *&^^%$%*&^^%*&(.”

I just want to finish what I set out to finish. But without a better idea, I followed her advice and stepped away from the process. 

I let go of my self-imposed deadline. 

I had to. 

And that was difficult. It took a great deal of energy for me to let go of my expectations. It hasn't been easy. I still felt awful that I'd already missed my self-imposed deadline; that I already let myself down.

But I stepped away from the process. Instead of avoiding the work - I let myself work on other creative things.  

I worked on gratitude - on being thankful for the process of creating. Sometimes I could genuinely be thankful. And sometimes I was begrudgingly thankful.  

I tried to flip the script from "here I go again" to "let it be." 

Because the Beatles. 

Easier said than done. 

We do what we can to move our own needle forward. 

Whether it's for a personal project, nutrition plan, or fitness. We do the best we can with what we've got. 

Even if it's only a little bit at a time. 

But if we can just let go, even a little bit, of those inner expectations, the world opens up for life to unfold naturally, in a way that isn't forced. 

The Hardest Thing To Do...

It's actually quite easy to write this e-mail every morning at this point. 

It has become a habit over the last few years, and I have hundreds, if not thousands of people waiting to read it at noon time. 

You are my accountability. 

Which makes it easy because I know I have to show up to you, you're counting on me. 

You know what the hardest thing to do is?

Work hard when no one is watching. 

Think about it it any facet of life...

It's easy to work hard when you have eyes on you, or people counting on you. 

Whether that's in work, family, or fitness, if someone is watching you, or counting on you to get something done, it's easy to work hard. 

Most of us are decent human beings and we don't want to disappoint others. 

It's why the simple things like having to book your sessions and showing up to a coach greeting you every single day is so important to your accountability at Spurling. 

But...

Working hard when no one is watching is the hardest thing to do. 

However, it's those that have this discipline that can quickly pull away from the pack and see some great results, in any facet of life. 

Let's look at a work situation...

You're in the office, you have things you could be doing, but there is nothing super urgent, and no one is watching you. 

What do you do?

Do you putter around, checking social media, and just kill time?

That's the default because it's hard to work hard when no one is watching. 

When it comes to fitness...

Do you get up before the kids get up and get a workout in?

Do you say no to the sweets at 9pm, even if no one will know but you that you ate it?

Do you honestly track what you eat?

The hardest thing to do is work hard when no one is watching, but it's in those moments, if optimized, you can make the biggest strides in your progress. 

I challenge you to look at one opportunity where you can be honest with yourself and change your efforts towards a time where you know you're currently not working hard because you know no one is watching. 

1% Better.

Dedicated to Your Success,

Doug Spurling

 

 

 

How To Lose At Fitness...

Unlike a sporting event, in fitness, sometimes it's just about showing up. 

If you think of a traditional sport like baseball or football...

Just showing up means nothing. 

Yes, it's the bare minimum required to host a game, but you can still lose the game even if you showed up. 

The nice thing about fitness is showing up is the hardest part, but that's all you need to do to not lose. 

Just show up. 

We have a saying at Spurling, and it's now a sign on our front door...

"You just did the hard part. We'll take it from here."

Quite often, the only people that lose in fitness are the ones that don't show up. 

What do I mean by showing up?

I just mean walking through the doors and doing something, anything. 

Sure, we can debate the details about what type of fitness is better or what exercises are better, but the fact of the matter is all you have to do is show up. 

Just by walking through the door, putting your best effort in, and doing something allows you to not lose. 

You've won if you walked through the doors. 

Is it simple?

Yes. 

Is it easy?

No. 

To take it a step further...

After you showed up, how do you continue to not lose?

Change your mindset. 

If you have an "I'll just lose 20lbs and then I'll be good" mindset you lose...

If you have an "I'll just do this quick-fix as seen on TV gimmicky fad diet thing" mindset you lose...

If you have  "Fitness is something I have to do, not get to do" mindset you lose...

So how do you not lose?

Change your mindset.

Find something you enjoy doing, something that is just a part of your weekly routine, something that you love doing so much it's no longer a chore, and something that you can see yourself doing five years from now. 

When you can check those boxes, you've won. 

But let's first start with showing up.

It's the hardest part. 

Once you do that, we'll take it from there. 

1% Better.

Dedicated to Your Success,

Doug Spurling

PS: If you're ready to show up and start your journey at Spurling all you have to do is click here and fill out the questionnaire. We'll take it from there.  

 

 

Get in the picture

The photo is 14 years old. 

I’m wearing a long black dress, shawl and long earrings. My mom is in an elegant black dress, with a long slit up the side and looking glamorous. 

It’s the last time we posed together in a photo - just mother and daughter. 

14 years ago. 

If I want to extend the generation to include my mom’s mom…well, I can’t. I don’t have a photo of just the three of us. 

Think about that. I was one of two granddaughters; my mom was the only daughter, and yet there are no photos of just the three of us. Not a one. 

You know why? Because the three of us didn’t only stay out of photos, but ran every time someone pulled out a camera. 

It started with my grandmother I’m sure. But mostly what I remember of my mom when I was growing up and we got a video camera, was her tearing out of the room (and I mean spinning her wheels to vacate the premises) every time the red light was flashing. 

It was the quickest way to anger my mom, was to put her on camera. 

I'll be the first to tell you that I think my mom is beautiful. With her dark brown eyes and infectious laugh and kind ways, she was mortified when I took up photography as a hobby in college. 

She loathed posing for photos. 

Tucking her chin, standing behind other people or just running away, she made every effort to stay away from the camera. But she's not alone. 

Women stay out of photos all of the time. 

A client brought this topic up to me two years ago, challenging me to recall the number of photos I had with my mom. Later that summer, as my brothers and I planned for the 70th birthday party for both of our folks, we were reminded of just how few photos our mother was in. 

The gammut literally spanned from my little brother's first holy communion to his high school graduation. I mean you can't even make that up. 

Because what happens when most women end up in photos? 

We hate ourselves for it. 

"Oh my goodness I am so fat."

"Is that what I really look like?"

"I am such a whale……."

And do you know what happens when we do that?

We deprive our loved ones of memories.

I don’t have any photos of me with just my grandmothers. Think about that. 

I mean my niece and nephew easily have dozens of photos with my mom (and I'm glad). 

But I have no photos of me with either of my grandmothers. 

And I have very limited photos of me with my mom. 

Maybe that’s harder these days, to stay out of photos. Because there are cameras everywhere we look, on phones, and iPads and well, just everywhere. 

But I still see women refusing to be photographed. 

We avoid mirrors, we avoid photos, we avoid reflections of ourselves - mostly based on our own individual body dysmorphia. And I don’t use that term lightly. It seems like most women have a certain perception of themselves that doesn’t always line up with reality. 

And I’m no exception to this rule. 

When I first joined Facebook, I didn't post any photos of myself. All I could think was that people from high school and college would look me up, anxious to pass judgment on me for my current appearance. I imagined people from my past judging me for all of the same flaws that I see everyday in the mirror.

Not once did I think of someone uttering a kindness about me.  

Photos and videos are important because they jog our memories. I know my mom and grandmothers were around me a lot as a kid. I know they were at birthday parties and holidays. But knowing that is different than seeing a photo of me sitting on my Dad's lap and remembering that he blew out the candles out with me. 

I don’t have kids. But I have a niece and nephew that I think are pretty awesome. 

As they get older, I’d like them to have evidence that I got down on the floor and played with them. Or that I got in the pool in a sports bra and my brother's gym shorts because I didn't have a bathing suit but they wanted me to swim with them anyway. 

Those are not flattering photos. But I genuinely hope that Ady and J.D., when looking at those photos, remember that Aunt Kimmie was up for anything. 

I have some very unflattering pictures of myself with the two of them. I see the bad hair, the awful tan line, the sports bra from 1997 that I should probably throw out. But I hope when they look at those pictures years from now that they will remember that we had fun.

And they will not only remember, and wonder, but they will know that I was there. 

Looking at photos of yourself without judgment is more than just hard; it is a life-long practice. But allowing yourself to get into pictures so that your family and friends and kids especially can think of you as the fun, loving, kind person that you are is worth the trade off.  

Mother's Day is this weekend. People who love you will want to buy you dinner, buy you flowers, and take pictures with you.

So I implore you - get in those photos. Embrace those moments. You are loved. You are special. You are kind. 

Though it is one of the hardest actions of all, let people love you. You are worthy. You are worthy of that love and appreciation. 

In It For The Right Reasons...

Why are you here?

Why are you reading this?

Why are you trying to lose weight? 

Why are you trying to get stronger?

It's my hope that you're truly "in it" for the right reasons. 

Quite often we approach fitness and this journey with a form of "punishing" ourselves. 

Becuase I'm overweight I'm going to punish myself with exercise...

Because I ate that cake I'm going to go workout...

I need to be so sore that I can't brush my teeth the next morning...

It's comments like that that scare me. 

People are in this for the wrong reasons. 

Exercise is not a form of punishment. 

You should not be working out so hard that you can't walk down the stairs the next morning. 

It's kind of like forcing a kid to eat his vegetables rather than letting him explore them on his own. 

If you force it, he will probably resist them long-term. 

However, if you create a positive environment around it, he'll discover the vegetables he likes best. 

Fitness is the same thing. 

You should be in it for the right reasons. 

In it to add to you, not take away from you. 

Add confidence. Add strength. Add empowerment. Add happiness. 

In it for the fun and community. 

In it for a desire to get a little better every day, 1% better. 

It's the people that are in it for the right reasons that see long-term success.

If you're in it just for the quick-fix, punish myself mentality I can only promise one thing...

Inevitably you will stumble, get burnt out, and never get back on track. 

If you're in it for the right reasons it's not something you have to do, it's something you get to do. 

If you're in it for the right reasons it's not something on your to-do list, it's something you can't wait to do. 

My goal for each of you is to find something, find an environment, find people that will lift you up, not bring you down and beat the crap out of you. 

Find things that cause you to be in it for the right reasons. 

1% Better.

Dedicated to Your Success,

Doug Spurling

 

How To Organize Your Workouts...

I'm going to keep things real actionable today and share with you how I organize my workouts, and the workouts of clients at Spurling. 

Now, I'm not the fittest guy around, although I can keep up with the best of them (except running, I hate running), if it wasn't for craft beer I'm pretty sure I'd have a six-pack by now, but I do feel like the organization behind workouts is one of the strengths. 

So, here's how I break it down. 

Step one...

Have a plan. 

Yes, you do need to have a plan. 

Walking into a gym without a plan is like trying to drive across the country without a map or GPS. 

You may get to your destination, but it's going to be a lot more efficient with a plan. 

Step two...

Frequency. 

Are you planning on going to the gym twice or five times?

Somewhere in the middle?

You have to decide. 

For me, I aim for four workouts per week. 

I hit that about 80% of the time. 

Step three...

Map out a template. 

Notice I said template. 

I believe as humans, we need to build in 20% of life's randomness. 

What do I mean?

I want 80% of my workout to be set and structured, and 99% of the time, I'm not going to change that for the month. 

However, I want 20% to be fluid. 

I woke up and didn't feel good, I can adjust. 

I hurt my knee over the weekend, I can adjust. 

I feel like trying something different or new, I can adjust. 

You get it. 

But 80% of it's set. 

For me, that's four workouts a week, two strength training days, an interval day, and a cardio day. 

Step four...

Build the template. 

Let's start with the two strength training days. 

I keep it super simple. 

We have something called the Spurling Seven Pillars of Movement. 

  1. Squat: Most people know this movement
  2. Lunge: This is a single leg movement
  3. Hinge: Instead of bending primarily at the knee, we primarily bend at the hips, using more hamstrings and glutes
  4. Push: Push something
  5. Pull: Pull something
  6. Core: Stabilize those core muscles
  7. Metabolic: Get the heart rate up 

**There are 1000's of exercises in this world, but they ALL fall into one of those categories above, yes, even the goofy ones you see on YouTube. 

So, for those two strength training days, I have one exercise from each category. 

Each day is a full body strength workout, seven exercises long. 

For example:

  1. Goblet Squat
  2. Walking Lunge
  3. Dumbbell RDL
  4. DB Chest Press
  5. TRX Row
  6. Side Plank
  7. 2000m Row

Add in a warm-up and a cool down and that's the workout. 

For my interval day, I aim to take a Team Training session at Spurling. 

That's where we take strength exercises like above and put them in intervals (ex: work for 30 seconds, rest for 15 seconds). 

If I can't get to a Team Training session I'll build my own interval circuit using the seven pillars.

Finally, my fourth day. 

Cardio day. 

Now, in theory, every day is cardio day because I'm working hard, sweating, and getting my heart rate up. 

This day is more of a steady state, longer bout. 

For example, I may do something for 30 minutes straight. 

For me, I like to row. 

So I'll hop on the rower and go for 30 minutes straight. 

Or I'll go until I hit 8000meters, for example. 

The point is, it's not intervals, and it's not strength, it's a steady-state event. 

Step five...

Take action. 

The best plan in the world is a waste if it never gets implemented. 

For some, the template looks like three strength days.

For others, it's just one strength and one interval. 

That is not as important as the action you take. 

I mentioned above, 80%. 

80% of the time I'll hit my goal of four workouts. 

80% of my workout is scripted, the other 20% is adjusted on the fly based on how I'm feeling or what I feel like doing that day. 

That be it! 

Now, you're thinking one of two things...

1. Your overwhelmed and thinking "but wait, what do I do for me?"

2. Cool, I got this, let me go try it!  

Let's go back to that 80% rule. 

80% of you are probably number one. 

20% of you have experience, don't need coaching, accountability, and community, and you can try it on your own. 

However, we're designed for the 80%. 

The people that don't want to have to think about the above. 

The people that are scared of a typical gym, don't have a clue about what to do or don't want to have to take the time to think about it. 

The people that value accountability and community along with good coaching. 

So, yes, I believe it's important to have a plan and to know WHY you're doing what you're doing, but I also believe in playing to your strengths. 

If you're a good carpenter, you probably don't need to hire that out. 

If you're like me, and can't even screw a lightbulb in (seriously), you should probably hire an expert to renovate your kitchen.

Fitness is the same way. 

Hire an expert and let them coach you along the way. 

Luckily at Spurling, you have a team of experts coaching you every step of the way. 

1% Better.

Dedicated to Your Success,

Doug Spurling

PS: In celebration of all the things moms do every day for everyone else, we want to make sure you have the opportunity to do something for YOU. If you've never been to Spurling, this week only, we're giving away 20 $200 Gift Cards. Just click here to grab yours today. It's time to do finally carve out some time for YOU, and get your health back. It is this week only, and we can only offer 20 as to not overload our coaches and current client experience. 

Grab your $200 Gift Card Today ===>> Click Here For Your $200 Gift Card

 

 

 

 

Balsamic Glazed Steak Rolls

Ingredients

8 thin slices sirloin or flank steak (length and width according to personal preference)

Extra-virgin olive oil

Salt and freshly ground black pepper

Fresh rosemary, chopped

1 red bell pepper, sliced into thin strips

1 green bell pepper, sliced into thin strips

1 medium zucchini, sliced into thin strips

1 medium yellow onion, halved and then thinly sliced

A few white button or cremini mushrooms, cut into thin strips

 

For the Rosemary Balsamic Glaze:

1 teaspoon extra-virgin olive oil

1 large clove garlic, minced

1/4 cup dark balsamic vinegar

2 tablespoons dry red wine

2 teaspoons brown sugar

2 sprigs fresh rosemary

1/4 cup Progresso™ beef-flavored broth

 

Steps

  • 1 Rub each side of the steak slices with a little extra virgin olive oil. Sprinkle with salt, freshly ground black pepper and some chopped fresh rosemary.

  • 2 Heat one tablespoon of extra virgin olive oil in a skillet over medium-high heat and cook the vegetables until crisp-tender, seasoning with salt and pepper.

  • 3 Place a few of the vegetable strips vertically on one end of each steak cutlet so that once rolled up the end of the vegetables are sticking out of each end of the steak roll.

  • 4 Roll it up, and secure it with a toothpick. Repeat for each steak roll.

  • 5 For the rosemary balsamic glaze: Heat the olive oil in a small saucepan over medium-high heat. Add the garlic and cook for one minute, until fragrant. Add the balsamic vinegar, red wine, brown sugar and the rosemary sprigs and bring to a rapid boil. Reduce the heat and simmer uncovered for 5 minutes. Add the broth, return to a boil, reduce the heat to low and simmer for another 15 minutes. Discard the rosemary sprigs.

  • 6 Prepare the grill and grill on each side for about 2 minutes or according to desired doneness. Do the same if cooking them in a skillet, frying over medium-high heat until done.

  • 7 Serve immediately drizzled with the rosemary balsamic glaze. 

 

Recipe courtesy of: www.tablespoon.com 

This Is So Underestimated...

Happy Friday!

It's been a nice stretch of weather up here in Maine and the weekend is looking nice so I'm looking forward to that. 

I was chatting with a client last night about their results and frequency, and I reminded her of one of my favorite lessons....

We overestimate what we can get done in a day or a week, but we underestimate what we can get done in a year. 

Read that again for me...

We overestimate what we can get done in a day or a week, but we underestimate what we can get done in a year. 

Think about that. 

Quite often we have goals like...

" I want to go to the gym 4-5x per week." 

Or...

"I want to lose 20lbs before the summer."

Well, what happens?

We try to go gung-ho, try to cram so much into a day or week, end up puttering at everything, getting frustrated that we might have set that bar too high, and then wake up a year later and neither of those goals have happened. 

I don't like to "lower standards" because I do think that most people underestimate how hard it is to actually see change, especially when it comes to fitness and nutrition. 

However, I do think we overestimate what we can get done in a day or a week. 

We have this glorious goal that we're going to come to the gym 4-5x per week, all while working full-time, taking care of the family, etc. 

The reality is, although that's great when that can happen, I think if that's your mindset you're setting yourself up for failure.

There is going to be a week or weeks where that is not possible, and now you have failure in your mind. 

So, now that you have failure in your mind because you set the bar too high, you go into hibernation mode, and say "screw it". 

That means not working out for weeks or months, making poor nutrition choices, and having a hard time getting back on track. 

Our most successful clients come 120-150 times a year.

We have a board at the gym called the "Frequent Sweaters Club."

In order to get on the board, you just have to come ten times that month. 

Sounds easy, right?

That's just 2-3 times per week. 

You'd be surprised how hard it is. 

I will tell you, for most people, that should be their goal every month with fitness. 

Get on the Frequent Sweaters board. 

Our most successful clients are not coming 4-5x per week, they just get on the Frequent Sweaters board every single month, 12 months a year. 

To stay on track with my original line of underestimating and overestimating...

I'm all for setting big lofty goals, trust me.

But when you set the bar too high each day or each week, thinking that you're going to get all this stuff done, you end up never moving the needle forward. 

You wake up a year later and no progress is made. 

But instead, if you take better action on less, consistent smaller action, you become thoroughly surprised what can get accomplished in a year. 

It's what makes 1% Better so important. 

Show up. 

Take small actions. 

Don't set a bar so high you can never reach it. 

And over the next 100 days you'll be 100% better :)

Right?

Have a great weekend!

1% Better.

Dedicated to Your Success,

Doug Spurling

PS: Next week we have a special offer for all you moms, so stay tuned :)   

 

 

 

 

 

 

Why Worry?

I wonder how it will go?

Will it be scary?

Will I be able to keep up?

Will a zombie come out of the closet and attack me?

Worrying. 

As humans, it's one the traits we're best at. 

We worry about everything. 

We worry about our kids, about how things are going to go, about how we're going to do it, and we even worry about worrying. 

At best, worrying is distracting, at worst, it's downright destructive. 

I constantly try to be mindful that worrying gets me nowhere. 

In fact, worrying will often bring on the very thing we're worried about. 

Worrying, I believe, is like driving our energy in reverse-it takes all of what we could put into attaining positive things and drives us down into negative thoughts instead. 

Simply, worrying never works. 

Worrying about the rest of the day is like walking down the street, dropping dollar bills out of a big stack in your hand, and then later, when you arrive at your destination, being suddenly shocked that you have no cash. 

Worrying about things you can't control, though a habit that's often hard to break, doesn't help. 

My first ever client, now well into her 90's, always use to tell me...

"Doug, if it's meant to be, it will be."

Simple, yet so true. 

So, how do you get past worrying?

Self-awareness and action. 

You first need to catch yourself that you're worrying, be aware that it's not productive to worry, and instead, turn it into action. 

Simple, yes.

Easy?

No. 

But with constant mindfulness, awareness, and practice you can get better at it. 

So, whether you're worried about your health and fitness, or you're worried about how you're going to get through the day, turn that worrying into action. 

1% Better.

Dedicated to Your Success,

Doug Spurling

What triggers you?

I had a conversation with a client last week who is struggling with her training. She’s showing up. She’s putting in the work. But right now, everything about the gym feels hard. 

First of all, whether you’ve been training for a few months, a few years, or a few decades, gym fatigue is going to set in. There are times when getting yourself through the door and under the bar will feel hard. 

Learning to train through those times is important. But recognizing what sets those feelings off is equally as important.

I asked the client if she knew what started it.

“Well, I had a couple of days of not-so-great eating, and then I felt super guilty, and ever since then, the workouts have felt harder.”

When pressed a little further, she mentioned the guilt. 

“I grew up Irish Catholic,” she said. “I’m really good at feeling guilty.”

(I also grew up Irish Catholic. We learn to apologize for the weather and other things out of our control. It’s just what we do).

Brene Brown has made a career on studying shame and guilt. And there’s a reason her TED talks are among the most viewed. People understand shame. They understand guilt. We live it on a daily basis.

It wasn’t the two days of not-so-great eating that affected this client’s mindset. It was a lifetime worth of guilt triggered by some less than ideal nutrition.

The word trigger is defined as a cause (an event or situation) to happen or exist. (Trigger is also the name of Willie Nelson’s guitar, should that come up in trivia. And Roy Rogers’ horse. You’re welcome).

We all have our triggers. I have massive anxiety and one small mistake on a Monday morning can leave me feeling anxious for most of the week. I've learned to understand that those feelings often have little to do with the present. They’re  tied up in my history, and they lead to a lot of negative self-talk.

It's not just the one mistake I'm thinking about; I'm consumed with anxiety about not being good enough and never doing anything right.  

It’s important to recognize our triggers for what they are. One or two poor nutrition choices or a missed workout isn't the end of the world. It's a bump in the road, not a complete detour.

But it's difficult to recognize the difference between the two. Suddenly feeling like you'll never be able to stick to a nutrition plan or workout routine makes it a hell of a lot easier to throw in the towel completely.  

There is a practice in meditation called R.A.I.N. Recognize, allow, investigate, and nurture. (For many, this is a life-long practice, much easier said than done).

Recognizing your triggers, finding ways to allow the feelings they bring and not pass judgment, understanding where the feelings come from, and offering a little self-compassion can go a long way.

Life can be hard enough without constantly beating yourself up. 

It’s also important to recognize the triggers that set off feelings of joy and happiness. In my case, it's listening to Patsy Cline on vinyl, so I'm gonna go ahead and trigger some of that joy right now. 

How Do You Find Your Drive?

Last night I was checking up with a long-time client who I hadn't seen in awhile, she was asking me how things are going, and what I'm up to. 

Her question then came up...

"How do you have so much drive?"

Well, I'm always humbled when people say that, I'm not here to talk about me, but instead, give you some suggestions for how to find your drive, using some of my personal examples. 

Ultimately, when I think of drive, I think of the motivation to do more, and then the action to actually follow through with those things. 

In no particular order, here are six random thoughts on how I find the drive, and maybe one or two of them you can relate to. 

1. A very clear vision

Remember all those exercises where I have you write down your ideal day, your ideal life, etc. 

Yeah, I actually do those exercises. 

I have a very clear vision for what I want to get done in life and what success looks like in all those areas. 

What I want to do with my family...

What trips do we want to go on...

What a typical weekend looks like now and what we want it to look like in a few years...

What my finances look like...

How much money I need to save today to make sure my retirement years are stable...

What my fitness looks like...

How do I feel...

What makes me happy...

These are all questions, and more, you can fill out for your personal vision. 

I think this is the foundation of everything I do. 

Whether it's a family, finance, fitness, or business decision, it always comes back to the question...

Does this move me closer to my vision?

My vision is something that inspires me, motivates me, and I literally can't wake up every day to do things that move me closer to my vision. 

Create a vision of all aspects of your life, including fitness, and create it in a way that is motivating, challenging, inspiring, and something you have to work towards every day. 

2. We're all going to die

I know it's morbid, but I'm weird, and it motivates me more than almost anything. 

I have had the unfortunate/fortunate chance to know way too many people that died around me.

I'm pretty sure I've been to more funerals than most people reading this. 

Most of you know my mom died a month after my 21st birthday.

But what most of you don't know is I spent my high school and college years working in a nursing home that specialized in working with Alzheimer's patients. 

While there I assisted in CPR with patients that didn't make it, I held the hands of dozens of people as they took their last breath, and washed the bodies of those same people before their family came in. 

I also had the great pleasure of getting to chat with a lot of people over the age of 80, and learned that life really is short. 

Sprinkle in the need to use my fingers and toes to count the number of kids I went to high school that have past away.

Finally, I take care of my dad every day, he can't do much of anything for himself because he didn't take care of himself in his younger years.

The point is, we are all here for a short time and a good time, and that is so motivating to me. 

I want to to be the best dad, the best husband, the best leader, and I want to leave as big of a legacy as I can. 

I know it's morbid, but I use our "deadline" as a huge motivator to my drive. 

3. Extreme ownership

I am responsible for everything that has happened to me. 

Everything that you see in front of you is a matter of choices.

How you react to things...

How you do the small stuff...

I have a famous saying with my team...

"bring me solutions, not problems."

Life will always be full of problems. 

Mark Manson says that life is just the exchange of good problems with better problems. 

I try not to complain about anything, but instead, find the solution to what I am not happy about. 

I take extreme ownership of anything that happens to me. 

If I don't like the number I see on the scale, that is my choices, my fault. 

If a team member didn't do something they were supposed to do, it's my fault, I didn't train them enough. 

It all comes back to me and my choices. 

4. Not comparing yourself to others...

My vision is my vision. 

Your vision is your vision. 

What drives me does not drive you. 

You will lose your drive if you're trying to live a life that someone else wants you to live. 

Too many of us wake up every day miserable because we're not doing what makes us happy, we're doing what we think others want us to do. 

Screw that (see #2).

Whether it's in fitness, finances, family life, or anything, I try to never compare myself to others. 

If I'm trying to always do what others are doing or what I think others want me to do, I'll have no drive. 

You do you. 

Do what makes you happy...

Do things that you can't wait to go to bed only because you know the next thing is waking up and doing that "thing" again.

You know the feeling the kids have the first time they go to Disney?

The morning they wake up at 3am so excited to go see Mickey?

That's my goal....every day. 

If you're constantly comparing yourself to others, you will never have that. 

5. Everybody is different

This is similar to the one above, but different enough it's worth separating. 

A lot of drive is hardwired. 

Sure, we can work on trying to find what motivates you, but ultimately, you can't change how you're wired. 

I'm a weird individual. 

And trust me, there's plenty of negatives to the way I'm wired, but I try to play to my strengths as often as I can. 

Your drive may be living a very simple life. 

Wake up, take the kids to school, work in a stable job, go home, cook dinner, put the kids to bed, and do it all over again. 

There's absolutely nothing wrong with that...

If it makes you happy. 

That's my wife. 

She has one goal...to be a good mom. 

She doesn't want to be involved in the business, she doesn't want to take on any "projects", she just wants to be the best mom possible, and that drives her. 

Luckily she knows, that if I'm not moving a mile a minute and taking on one too many things I'm bored and not happy. 

That drives me. 

Everyone is wired differently, and you have to be self-aware of what drives you. 

6. 1% Better

I have to end with this. 

It's our famous motto at Spurling, it's the title of my new book coming out (oops, did I just leak that?), and it's how I live my life. 

It drives me to just get a little better every day. 

I know that I can wake up today and try to be a better father, a better husband, and a better leader than I was yesterday. 

That by itself is all the drive I need, just the drive to be better than yesterday. 

So, it's all tied together...

Have a clear vision, a clear picture of what success looks like. 

Always remember that you have a deadline, we all have a short time left, and I'm driven to make that a great time. 

Only good days and great days :)

Take extreme ownership of everything that comes to you.

Don't compare yourself to others. 

Learn how you're wired. 

What drives you?

1% Better.

Dedicated to Your Success,

Doug Spurling

 

 

 

 

 

 

 

 

 

 

 

 

5 Signs You Could Benefit From Pelvic Floor Physical Therapy and 5 Tips For Self-Management

The pelvic floor is a group of muscles located deep within the abdomen and pelvis that are integral parts of proper bowel, bladder, and sexual function for both men and women.  As they are a group of muscles, they can be treated by a specialized physical therapist. Below are five common signs of pelvic floor dysfunction that can be treated or managed by a trained physical therapist as well as five tips from Jessica Russell PT, DPT, a pelvic floor therapist within the Kennebunk community.

1. You have leakage

If you have leakage of urine, bowel, or gas, you may have a poor functioning pelvic floor. Contrary to popular belief, incontinence as you age or following labor and delivery is not a part of normal function.  Leaking a few drips or losing the entire contents of the bladder during physical activity, sneezing, coughing, or laughing are all indicators of a dysfunctional pelvic floor.  A pelvic floor should function appropriately at any age and in any capacity. This means that no matter the situation, it should be able to stop hold back urine, bowel, or gas.  Leakage can be caused by weakness but is also linked to muscle tension or misfiring/dyscoordination of the muscles and before you go straight to kegels, you should figure out what treatment approach will most cater to your individual needs.  

2. You go to the bathroom all the time

On average, you should empty your bladder every 2-4 hours.  This means anything more frequent than that may be considered bladder frequency.  This occurs if the stretch reflex of the bladder becomes hypersensitive, causing it to perceive being full faster than it actually is. If prolonged, this can alter the function of the bladder and the musculature of the bladder resulting in the need to empty the bladder more frequently due to a smaller threshold for holding urine.

3. You have sudden, severe urges to use the bathroom that are hard to control

Have you ever got home from work and the entire drive home you had no sense of your bladder filling or being full but as soon as you walk up your front steps to the house you have to go to the bathroom, and you have to go right NOW?  This is called Key in the Lock and it’s indicative of bladder urgency. This means throughout our day to day routine we have conditioned ourselves to go to the bathroom at certain times, in certain locations, or during certain activities.  This can negatively affect your overall bladder health as you become conditioned to using the bathroom at specific times resulting in the dire need to use the restroom.

4. Intercourse is painful

This is the most sensitive of topics, but intercourse should be a comfortable and enjoyable experience for those involved and if it’s not it can affect one’s self-esteem, emotions, and relationships.  The pelvic floor must function, for both men and women, appropriately to have enjoyable sexual health and function. A part of dysfunction is muscle tension, tenderness, or spasm, can all result in discomfort with intercourse.  

5. You are pregnant or have delivered children

During pregnancy the body goes through many changes.  Muscles, ligaments, and joints have to become stretched and relaxed by release and production of Relaxin as the baby grows as well as to create space for improved ease of delivery.  This can create issues such as low back pain, sciatica, SI joint dysfunction, and pubic symphysis separation. Symptoms stemming from these issues can be lessened through proper strengthening of the deep abdominals and the pelvic floor musculature.  Following pregnancy, if the pelvic floor does not return to proper strength or length, issues related to incontinence, low back pain, or pelvic pain may continue.

What you can do to manage your own symptoms...

1. Hydration

The most important aspect of proper bowel and bladder health is to stay properly hydrated. As we become dehydrated, the concentration of urine becomes higher which becomes a bladder irritant and you will need to go to the bathroom more frequently.  The new recommendation for proper water intake is to take your body weight (in pounds) and divide it by two. This number is the amount of ounces of water you should consume in one day.  If this seems like a lot, it is! But it is individual and specific to your body size. Keep in mind that increasing your water intake suddenly may make incontinence, frequency, and urgency symptoms worse until your body is able to filter the water appropriately, so slowly increase your water intake until you reach your goal.

2. Limit intake of bladder irritants

Bladder irritants cause increased urination due to the fact that the bladder will want to dispel these as fast as you will let it.  Common bladder irritants include coffee (including decaf!), caffeine, carbonated beverages, alcoholic beverages, artificial sweeteners, and foods high in acidity.  If you consume these types of beverages or foods and do not want to eliminate or ration the intake of them all, you may want to supplement with water or find different options that are available to you.

3. Try a voiding schedule

If you find you are going to the bathroom many times in an hour or frequently throughout the day, challenge yourself to make a voiding schedule.  Start by voiding every hour and as that becomes easy, increase by 15-30 minute increments up to 4 hours. This will slowly stretch the bladder allowing it to tolerate more volume without need to urinate.  

4. Use lubricant

If you are having discomfort with intercourse, lubricant is a good first line of defense to help minimize these symptoms.  Either natural or artificial, lubricant can help decrease friction and irritation that may cause discomfort.

5. Focus on the core!

The core is made up of three different muscle groups—the pelvic floor, the transverse abdominus, and the multifidi.  These muscle groups have to work as a unit to provide good stability and strength of the low back, pelvis, and hips. For good mobility at the extremities, you must have good stability from the core.  Proper core strengthening will help strengthen and improve function of the pelvic floor due to the co-contraction of the pelvic floor with the transverse abdominus and the multifidi.

Jessica Russell PT, DPT is a pelvic floor therapist practicing at of Saco Bay Orthopaedic and Sports Physical Therapy.  She has been treating general orthopedic conditions at Saco Bay for over 2 years and has 1 year experience evaluating and treating patients with pelvic floor dysfunction.  This includes bladder retraining, myofascial release, soft tissue mobilization, exercises, and functional training. If you are interested in more information about the pelvic floor, bladder health, or core strengthening, be on the lookout for an upcoming seminar at Spurling Fitness.

Smooth Guacamole

Ingredients

  • 2 avocados
  • ¼ tsp paprika
  • ¼ tsp red pepper flakes
  • ¼ tsp black pepper
  • ¼ tsp onion powder
  • ¾ tsp garlic salt
  • 1 tsp apple vinegar
  • 2 tbsp cilantro

Instructions

  1. Gather all your ingredients.

  2. Cut the avocados in half and remove the stones.

  3. Blend avocado flesh in blender until smooth and creamy, scraping clumps off the side when necessary.

  4. Add paprika, red pepper flakes, black pepper, onion powder, and garlic salt to avocado. Blend until thoroughly incorporated. Blend in apple vinegar and cilantro.

  5. Serve in a bowl and sprinkle with red pepper flakes, then garnish with fresh cilantro.

  6. Enjoy!

Recipe from: https://www.jenreviews.com/smooth-guacamole-recipe/ 

"I Don't Have Time or Energy..."

Let's see how this goes...

Typically when we ask people why they don't work out it usually comes down to two things:

1. I don't have time. 

2. I'm too tired at the end of the day/I don't have the energy. 

First off...I get it. 

In 2018 I don't think there are many people left who are not busy. 

We've created a life that involves trying to cram 25 hours of work into 24 hours, and we didn't even factor in sleep. 

So, here's the thing...

It's a catch 22. 

The reason you're tired and don't have energy typically has something to do with no solid fitness or nutrition routine.

And because you're tired and don't have the energy you become very unproductive and reactive. 

You become busy with busy work, reactive things, but never actually make any progress with anything. 

You look up at the end of the day and something that should have taken an hour took eight hours because you went at it when you were tired and lacking energy. 

Ok, so we get it. 

We're tired, don't have energy, and need to find the time. 

How do we fix it?

Well, I'm not here to "fix" you, you're not broken, so I'll just give you ten ideas that you may take action on. 

1. What are the three rocks that need to get done today? Most people say yes to 1001 things, and they chip away at all of them. Execute (taking action is the most important thing) on three things. Don't overload your list of things to get done. 

2. Touch it once. Meaning, don't get reactive and check a Facebook notification or an e-mail and then go back to what you're working on. Touch it once. Once you start it, you finish it. 

3. Say yes to what's important to you. If exercise and your health are important to you, you need to find a way to say yes to it. That may mean a discussion with your spouse that they need to cook dinner three nights a week because you won't be home until later, or that may be a discussion with your boss that you need to leave thirty minutes early so you can sneak a workout in. 

4. Exercise is an investment. Just like a financial investment, you put money in with the hope of a greater return out. Once you start treating it like that you'll find the time and energy. You have to put a little in to get a lot out. 

5. The most common response we get after a workout is this "I was tired and lacking energy when I came in here and now I feel great! 1% better." That's the investment piece. You're making a short term sacrifice (sneaking away for a 45-minute workout when you're tired) for a long-term gain (having more energy after). You have to put a little in to get a lot out. 

6. Always remember Parkinson's Law. Work expands so as to fill the time available for its completion. If you have four hours to work on something it will take four hours. If you have an hour to work on that same thing it will take an hour. Set a timer for everything. I started writing this e-mail at 6:35 and I will be done by 7:00am. That's what I set for the time frame. If I just had in mind to write an e-mail this morning, I would find 1001 distraction, circle back to it, and it might end up taking me two hours. 

7. 1% Better is ever so important here. It can be a vicious cycle. You wake up tired, so you're unproductive at work which causes you stress, you didn't meal prep so you make unhealthy choices, you get behind which makes you not have time to workout, you stay up late to catch up which means you don't get enough sleep and wake up tired. If you're not careful the vicious cycle will repeat itself. All it takes is one action, 1% better, to get out of the cycle. One more hour of sleep, one workout, don't get overwhelmed, just take one action forward. 

8. Eliminate distractions. The same people that say they don't have time are the same ones that know every reality TV show currently playing and the latest drama on Facebook. If you want to truly manage your time you have to be proactive, not reactive. Most people wake up and just react to what happens that day. If they're not careful they react to just checking that one notification, that one e-mail, reading that one article, watching that one scene, and although those are all little chunks, what they don't realize is throughout the course of the day those "just a minute" tasks added up to several hours. Eliminate distractions, whether that's apps on your phone, tabs on your computer, or people in your life :) (kidding, kind of)

9. Chip away it. You're not going to become Mr. or Mrs. Time Management over night. Just like any other skill, it's a skill that needs to be practiced. Pick one thing each day to work on and aim to get a little better each day.

10. Pigheaded discipline and determination. I read that line in my book this morning. Action. None of what you read is new. None of what I tell you, you don't already know. The difference? Action. Execution. Have pigheaded discipline and determination to fight the busyness, fight the lack of energy, and just do one thing to move the needle. Execution will always trump any great thought or idea. You have to take action. 

So, hopefully, one of those resonated with you. 

I know you're tired. 

I know you're don't have energy. 

I know you're busy.  

But in order to get out of that vicious cycle, you have to take one action item, do one thing, and all of that sudden that one workout could be what stems into a lifelong healthy lifestyle. 

I hope this one helped. 

Have a great weekend

1% Better.

Dedicated to Your Success,

Doug Spurling

Which Path?

Which path do you take?

As humans, we're naturally wired to take that path of least resistance. 

In fact, everything is designed to take the path of least resistance. 

Whether it's water, electricity, or our brains, it will always default to what is easiest, what is the shortest, quickest, or least challenging way. 

Did you know wolves evolved to domesticated dogs because it was easier to scavenge on human trash than track down prey?

The path of least resistance. 

So what's the solution?

Awareness is always number one. 

Whether it's in fitness, nutrition, work, or life, we're always going to default to the easiest way of doing it (or not doing it all because that's actually the easiest). 

So you have to consciously be aware of that, and continually remind yourself that the path of least resistance is not always the best way. 

The people that have success, in any area of life, fitness included, are the ones that don't take the easiest path...

Getting up at 430am is not easy...

Showing up every single day, writing every single day (like this), for almost 1000 straight days is not easy...

Thinking that a 14-16 hour work day is normal is not easy...

But I know those three things, amongst others, are my personal competitive advantages. 

I simply know, because it's not easy, most people won't do it.

Because it's a harder path to take, they'll be fewer people on the path, and I'll be farther ahead than most on that path.

Now that's a personal or business example, but you can relate that to any one thing...

Showing up to the gym when you have "better" things to do is not easy...

Meal prepping is not easy...

Journaling your food is not easy...

Saying no to takeout and instead making a healthy choice is not easy...

And it's why most people won't do it, so if you're looking for results, those are the things you need to do. 

Go against the grain, go against what is normal or status quo, and do what others just are not willing to do. 

With all that being said...

You can also use this to your advantage.

Since we know our brains are naturally going to go with the path of least resistance, we can do things that play to that. 

For example...

Putting the alarm clock across the room so you have to get out of bed to shut it off...

Preparing your gym bag the night before and putting it by the door...

Hiding (or not buying) some of those food goodies (there's actually a company that sells food storage that locks for a certain amount of time)...

Have healthy foods on the counter that is quicker to access...

You get it. 

As you may know by now, this change stuff (fitness, nutrition, or other) is hard, and it's mostly a mental game. 

Just remember, our brains are wired to take the path of least resistance, so you need to use that to your advantage in some circumstances and go against it in others. 

1% Better.

Dedicated to Your Success,

Doug Spurling

 

 

Want To Try? [Last Chance]

Tomorrow night I'll be meeting with 17 people for orientation who are ready to give Spurling a try, give us 28 days, and allow us to help them look better, feel better, and move better.

Which means there are only 3 spots left, so today is the last chance.

Click here to learn more and enroll ===>>> 28 Day Memorial Day Meltdown

We know change is scary, we know trying to get healthier is hard, which is why we let you try it out, and we're with you every single step of the way.

People often ask "how do things work at Spurling?"

Are you like X or Y?

Which diet plan to you follow/recommend?

What kind of classes do you offer?

All fair questions, but here's the truth.

Unlike trendy programs, we don't follow a single methodology.

We're not locked into one way of doing things.

If people ask what we do here, I tell them we deliver results through coaching.

Some days that means you need to use a dumbbell...

Some days we'll use TRX.

Equipment is just like a tool to fix a car, it just is a tool in the coaches tool box to give them a desired outcome, but ultimately, it's not the tool you're looking for, you're looking for a result, for your "car to be fixed."

Same thing with nutrition...

Some of us need more protein...

Some of us need to work on portion control...

We have vegans, vegetarians, people with food allergies, etc...

So how can we recommend a single way of doing things?

We do what is best for you.

Classes?

I don't think we offer classes...

Classes are workouts where everyone just does the same thing following the instructor in the front of the room.

Not right or wrong, just not what we want to focus on.

Instead, yes we workout in groups, but the coaches lead the workout, they don't take the workout, meaning instead of getting their own workout in with you, they are by your side every step of the way to motivate, modify, and make magic :)

So when people say "how do things work?"

It's a little hard to answer...

But what I would say is we deliver you your desired results though strong coaching, accountability, a supportive community, with a continual reminder of 1% Better every day.

Now, enough about us, I just had to get that off my chest.

What is the 28 days all about for you?

It's just a trial to all things Spurling.

You get the workouts, the coaching, the accountability, the community.

You can come anytime of day, you make your own schedule on our app, and you just become a part of the family, not treated any differently then the rest of the community.

No, it's not discounted or cheaper, we believe in what we do, but we also know some people need a bit of a "test drive" first and this is what the 28 days are all about.

So.

We have just 3 spots left.

Are you in?

Click here to learn more and enroll ===>>> 28 Day Memorial Day Meltdown

The next 28 days are going to by no matter what.

Time will keep passing.

But if you're ready to finally commit some time to YOU, make a change, lose fat, get stronger, and have fun doing it, I'd love for you to grab one of the last 3 spots.

Click here to learn more and enroll ===>>> 28 Day Memorial Day Meltdown

I'll see you soon.

1% Better.

Dedicated to Your Success,

Doug Spurling

PS: Summer is just around the corner, now is the time. Today is the last day to enroll in our 28 Day Memorial Day Meltdown, and we have just 3 spots left.

Click here to learn more and enroll ===>>> 28 Day Memorial Day Meltdown

PPS: I wanted to get this out early today because we always have people that reach out last minute and want to join the program, so this is your last chance. We'll be back at noon time with Coach Kim's weekly guest post.

A Life Well Lived

I leaned over and kissed his forehead.

It was ice cold, and I surprised myself with the gesture. 

I guess that’s what you do when words won’t suffice. I couldn’t tell him I loved him. I couldn’t tell him that I was sorry I didn’t see him when I was home for Christmas. And my mind felt too cluttered to pray. So I bent into the casket and kissed his forehead before tearfully walking away. 

During the funeral, the priest asked what it meant to say that we had a life well lived.

My brothers and cousins carried the casket to the front of the church, draped with the American Flag. My mom’s younger brother served his country in Vietnam, where he was exposed to horrors I’ll never know. He worked in the coal mines and later in the prison before living the final six years of his life crippled by a drunk driver. He was married to my godmother for 44 years. He was the best man in my parent’s wedding. 

He had only 67 years, but it was 67 years of a life well lived. That was evident by the stream of visitors who filled the funeral home to pay their respects. It was evident in the tears - from his 11 year old grandson to his 74 year old brother; by the eulogy that both of his kids struggled to get through. 

They spoke not of what he did, but of who he was. A father who taught them what it meant to be a good person, who inspired them, and who made them laugh. 

We strive every day for a life well-lived. I believe that all of us, whether we feel lost, confused or hopeless, ultimately want to feel that when it comes to the end, we’ve made the most of the time we’ve had. Even when the trials of life wear us out and beat us down, I believe that it’s the sincerest desire in all of our hearts to be the best version of ourselves that we can be. 

For the longest time, I thought that meant checking certain boxes. I thought that a life well lived was, at least for me, a college education, a master’s degree and authoring a book. I thought that a life well lived was more about what I did than who I was. I thought that legacy was doing something big that landed you in the history books, or these days, with a Wikipedia page. 

Sometimes I still think that. 

In the end there are no checkboxes for what really matters. There’s no place to mark how much you loved - how much you made others laugh - the way you made other people feel. There is no measuring stick for touching another person’s life. 

At least I guess, there are kisses on the forehead when words will not suffice.