Don't EVER call anybody old. Ok?

A few years ago, in a conversation with an athletic trainer about my sore shoulder, he ended the conversation with:

It seems to me you have a case of O.L.D.S.

I didn’t haul off and punch him because, well, assault. But internally, I let loose a string of indignant profanities. Old? At 35? Really? That’s the best you can do?

In his defense, as an athletic trainer he worked largely with high school and college athletes, the oldest of whom was probably 22. So yes, in his line of work, I was old. And let’s face it, 42 year old Tiger Woods has looked very old in some of his recent golf matches as he deals with chronic back pain.

But he also won the Masters at age 42. And ugh, I can’t stand Tom Brady as a Steelers’ fan (you’d feel the same way if he wasn’t on your team and you know it) he is re-defining the age limit at quarterback. And I absolutely respect and admire him for that.

No, what has bothered me most about various interactions I’ve had with health professionals over the past seven or eight years is the language they use.

There is a danger in telling people they’re old. Because what if they start to believe it?

A quick google search will give you links to a number of studies demonstrating that attitude has everything to do with how quickly you do age.

One study by researchers at the University of Exeter asked 29 people between the ages of 66 and 98 about their experiences with aging to determine what impact their attitudes and beliefs had on aging.

Participants had varying degrees of physical health. Some lived in care homes while others lived alone. The majority of participants indicated that they were in good shape, even though there were others in better condition.

Two people identified themselves as old and frail, even though they were in better physical shape compared to other participants. Their negative perceptions of their age led to a marked decline in health through participants removing themselves from social activities and exercise.

If you are familiar with the idea of the self-fulfilling prophesy, then you know the concept that your attitude affects the outcome. If you believe you’re going to fail at something, you’ll probably fail.

If you believe that you are too old to play golf, go to a gym, or walk you’re dog then chances are you will age faster than if you believe that you can still do those things.

Don’t get me wrong – one of the challenges of aging is adjusting expectations. I’m in the beginning of a challenge that has me doing two 30 minute workouts per day. That’s gone just fine until yesterday, when I sat on the bleachers for two hours and walked away with intense lower back pain. I’ll do my workouts today, but they’ll probably both include walking and stretching.

My body is cashing in on many of those checks that I wrote in my teens and twenties.

But it doesn’t make me old.

I look to my 73 year old parents as the best role models in this department. (If you see Dad on Monday, buy him a beer for his birthday…) My mom still gets down on the floor to play with my niece and nephew. Dad golfs every day, mows the lawn, pulls weeds in the garden. They are both incredibly active.

They both navigate plenty of aches and pains, but my mom said it best when she turned 70:

Don’t ever call me old.

In fact, don’t every call anyone old. Because they might just start to believe it.

7 Lessons After 7 Days

I’m one week into the 75 Hard Challenge.

For those who missed the original post, last week I started a 75 Day Challenge that consists of….

  1. Two workouts per day, 45 minutes each, one has to be out outside

  2. Follow a diet, no alcohol, no sweets

  3. Drink a gallon of water every day

  4. Read 10 pages of personal development every day

  5. Take a progress picture

After one week, I’m a bit sore from all the workouts, but overall feeling great.

That being said, it has not been easy, and I like to reflect on a a few lessons learned.

  1. Perfection is all in the planning. I’ve always been a planner, always will be. However, this challenge has forced me to take it to another level. Every Sunday I’ve mapped out the week. I’ve made sure my calendar is booked off accordingly, and everything (read, workout 1, workout 2, take progress picture, etc) is scheduled as an “appointment” in my calendar. I won’t miss an appointment. In addition to weekly planning, which I would say is the key, it’s looking at each day the night before and making sure it still all works logistically. With this many moving pieces, plus a family, plus two businesses to run, plus Doctors appointments and such for Baby Spurling # 2, planning has been key.

  2. Household Support. One of the best things I did was before the challenge started I asked Megan (my wife) a question. “Can you support me as I take on these next 75 days?” It’s annoying that I get up and go outside at 6am, I’m less available in the morning to help with Kaden. We have had to meal prep more, and every time she takes something out of the fridge I’m asking her if I can scan it with My Fitness Pal. There’s certainly been some road bumps like with anything, but overall, I feel without having this conversation beforehand I would have already thrown in the towel.

  3. I’m not really doing this for the physical transformation. I mean, I hope to drop some extra pounds, but really, I’m doing this as a “mental” challenge. I’m wired weird, and like doing things that other people think are impossible, too hard, etc. That being said, one of the biggest physical lessons I’ve gained over the last week is how calories add up quickly. We all think we’re eating “pretty healthy” but as I track all my food in My Fitness Pal, I realize that my portions have to be much smaller than what I’m used to, and I have to avoid snacking. Essentially all my calories need to come from my three square meals, however, if I had to guess, I was consuming an additional 500-1000 calories per day in “mindless” calories with things like grabbing a handful of this, or munching on something while feeding Kaden his dinner. It all adds up, and it’s certainly been a challenge to just eat my three square meals. Also, My Fitness Pal makes it very easy to track your food, they have evolved a lot since I last used the app years ago. Oh, and avoiding the alcohol and sweets has been a fun challenge too :)

  4. Outdoor workouts are so energizing. I practice meditation, I exercise, and I read a ton. I guess you could say I’m a person development nerd. However, the most clarity has come this week while doing my outdoor workouts. It’s typically done early in the morning, before the sun comes up, either on a walk or a hike in the nearby trail. The peacefulness this brings each day has been refreshing to say the least. Champ (my dog) is getting a lot more attention/exercise with this challenge too as I bring him along for these because I’m too scared to walk alone :)

  5. There’s a meme going around Facebook that says something like “Want to avoid peoples drama? Drink a gallon of water. You’ll be peeing too much to pay attention.” Although I’m pretty good at avoiding any drama, I would say that I’ve been peeing a lot. However, the true feeling of “being hydrated” is pretty incredible. We forget that most of us walk around in a state of dehydration.

  6. A lot of people have commented on how “dumb” it is that you have to take a progress picture every single day. I mean, how much change can you see in the day? Although it’s true that you won’t see something physical, I look it as an integrity value. I’m a man of my word, and I told myself, I committed to myself, that I would take a picture every single day. Doing anything for 75 straight days is hard, it doesn’t matter what it is. That’s what this is more about. It’s about creating discipline, structure, and planning to complete the daily boring things.

  7. It’s still a challenge. It’s still hard. Although I’m feeling confident going into week two, every day is hard. Yesterday for example, I was up at 6am on a Sunday to head to the gym for workout one, out on a boat all day fishing making sure to drink my gallon, and the last thing I wanted to do after getting off the boat was do another workout, and I’m confident if I wasn’t doing this challenge I wouldn’t of. Every day when the alarm goes off there’s that initial urge to hit snooze. Every day there are moments where I want to take the easy route, but that’s what this is about. It’s a challenge. It’s not supposed to be easy.

I’m sure each week will have it’s challenge, but I do believe that one of the hardest weeks in anything is the first week.

I’ve worked out some kinks, I know what to expect, and I can plan accordingly.

As always, I hope these are all life lessons. We can apply to them to fitness, business, relationships, and life in general.

I’ll update you next week.

Thank you to everyone who has checked in with me about how it’s going, and asking me to post updates.

That social accountability is a key piece and will be vital to the long-term success.

1% Better.

Spurling Seven....

We tend to overcomplicate things as humans. 

We try to make things a lot harder than they actually are and that causes analysis paralysis. 

We get stuck. 

The true art is in simplifying things. 

The more you simplify things the more you execute on it and the more people understand it. 

Movement and fitness are actually quite simple. 

We hear it a lot from clients and alike “hey, check out this cool next exercise I saw on the interwebz!”

We are all for variety, but we also don’t want to just do something just for the sake of doing something.

It has to produce a result.

Anyone person or thing can you make you tired, it doesn’t mean it’s making you better.

Although there are thousands of exercises they all fall under seven categories. 

We call them the Spurling 7 Pillars of Movement. 

Today, I felt like taking a break from more the “personal development” stuff and instead, geek out on some exercise science.

1. Squat

Most people are familiar with these. 

You're bending at the knees, a little at the hips, and making the motion like you were sitting down on a chair. 

There are different ways to squat, different pieces of equipment we can hold, and that's where the customization and art of coaching come in.

When we work with a client, unless they have a knee injury, they're squatting. 

It's a foundational movement. 

For some that may be a bodyweight squat. 

For others, it may be holding a dumbbell or a kettlebell.

And for some, they are holding a bar on their back. 

But we're all going to squat. 

2. Lunge

This takes the focus and puts it on one leg. 

Your legs are split out and you're driving primarily through one leg. 

This works more the backside of the leg, compared to a squat which primarily works the quads. 

Again, the art is in choosing what level is appropriate for you. 

Some may be doing a bodyweight lunge others may be holding a pair of kettlebells as they walk in a lunging motion down the turf. 

3. Hinge/Deadlift

This is the third pillar, and the final lower body one. 

The hinge is primarily a hip based movement. 

We're trying to keep the back neutral and move through the hips, while just barely bending the knee. 

This puts the primary focus on the hamstrings and glutes, or the posterior chain as we call it. 

These are exercises like the deadlift, single leg deadlift, and glute bridges.

It's a huge pillar as most people don't know how to activate or move through their hips, and as humans, because we do everything in a forward motion we're generally pretty weak on this movement. 

4. Push

Now we're onto upper body. 

This is where things like pressing movements come in. 

Everything from a push-up to pressing dumbbells overhead. 

These movements work the chest, shoulders, and arms. 

Again, rest assured, in each of these pillars there are hundreds of exercises, and it's important that we as coaches learn where you are and what your goals are so that we can give you the appropriate level, but everything still falls into one of these pillars. 

5. Pull

This is the opposite of the push. 

This is any rowing or pull-up type motion. 

It could be a band row or something as hard as a chin up or pull up. 

These exercises primarily work the back and the arms. 

6. Core

We've all heard of this one. 

This is where we work the midsection. 

It could be things like planks or toe touches. 

However, it can also be things like stabilizing exercises like a Pallof Press. 

Farmers carries also fall into this category. 

Please note: It is scientifically impossible to spot reduce fat. So yes, I too would like to lose weight in my mid section, and although doing core exercises will make your core stronger, it does not spot reduce fat in that area. Sorry, I’m bummed too.

7. Metabolic

Sometimes we forget the heart is a muscle so we need to train it just like we train the arms, legs, and core. 

Under this category is anything done for 30 seconds or longer. 

Special note: This could even be a "strength" exercise, but if it's done for 30 seconds or more it's actually more so going to work your heart than any other muscle.

Why?

If you're doing something for 30+ seconds, you may be able to use some weight, but it's definitely not going to be as much as if I only had you do 8-12 reps of that same exercise. 

When we get moving for that long of a duration it's a cardio workout. 

Also falling into this category is any of your traditional cardio like bikes, rowers, treadmills, sled pushing, medicine ball slams, etc. 

So that's it. 

Name me any exercise and I guarantee it will fall into one of the 7 pillars. 

So, as we look at designing a well put together plan it consists of two pieces:

1. Make sure we have at least one exercise from each pillar

2. Make sure we're doing the appropriate level of exercise at each pillar. 

The second one is the key, and that's where good coaching comes in. 

I may have different goals, I may move differently, and I may have some injuries, so although we both need to be doing a push and a pull exercise, what those are may be different. 

So there you have it...

A simple, yet not so simple, explanation of the Spurling 7 Pillars of Movement. 

1% Better.

Dedicated to Your Success,

Doug Spurling


The challenge with challenges

A few weeks ago, Doug sent around an email explaining to the team about the 75 Hard challenge that he started this past Monday. In case you missed it, the challenge is that for 75 days in a row, you do the following things:

Workout for 45 minutes twice a day, once outside.

Follow a nutrition plan with no cheat days

No alcohol

Drink a bucket of water

Take a progress picture

Read 10 pages of personal development material per day.

If you forget any of these, you start over again.

My first thought when I read this was…..

No.

The immediate hole I poked in it was the workouts. Aside from the time constraint because of my commute to work, there was also the hard cold fact that I’d hate my life for the next two and a half months. I’m willing to suffer through some workouts, but probably not 90 minutes everyday…

Then there was the fact that this challenge falls during my 20 year college reunion that I’m headed to in late September and I’m certain that we’ll do the middle aged version of the State Street Stagger at some point that weekend (the one that has us going out at 7 and getting home at 10).

But the more I thought about it, the more I realized that I am in a place now where I’m ready for a sprint. Doug writes about that all of the time – in our training and nutrition approach we go through sprints and jogs. I’m ready to buckle down and do a bit of a sprint.

I often think about challenges like this as all or nothing, and I can get ridiculously competitive with myself and with other people. To a fault. One of the greatest gifts of aging is letting go of certain things.

And in the days leading up to this challenge, I embraced the fact that I didn’t have to do a challenge that had the potential to wreck my already well-abused body with overuse. I’m already prone to overuse injuries and I can’t afford another one. I know myself and I know what’s right for me, even if I struggle to practice it.

So I took a note out of Frank Sinatra’s book and decided that I would do the 75 day challenge – but I’d do it my way.

The only substitution I made is with my workouts – I’ve committed to two workouts a day, for 30 minutes each, one outside. I also added a box for taking my supplements, something that I’ve been trying to do everyday. I customized these 75 days to something that is challenging for me, but that also includes behavior changes that matter to me.

It is so freeing to realize that we don’t have to be beholden other people’s standards. You can modify the couch to 5K program and still run a 5k. You can still run a half-marathon if you miss a few training days. You can still make gains if you miss one workout a week. For those of you doing the MyZone challenge at the gym, you can compete against yourself to workout harder and earn more MEPS than you earned last month.

It’s certainly a balance, but you can fit these types of challenges around your needs. It doesn’t have to be all or nothing.

I’ll let you know where I’m at with my 75Firm challenge next week. :-)

How Much Are You Willing To Change?

A lot of people hate change. 

I actually crave change. 

Focused change usually means better, and I'm all about getting better. 

1%. Right?

We spend a lot of time talking about change, and I think that's good, but I think we can get caught up in the details too quickly. 

What I mean by that is we're very quick to want to know how many grams of protein we should get or what diet is best, but we haven't even asked the most important question...

How much are you willing to change?

Just like anything else, the bigger the change, the bigger the result. 

There is no right answer. 

Some people are only willing to change a few things, some people want to overhaul everything. 

I think it's important to reflect on what you are willing to change. 

Here's why. 

What you change is a direct reflection of your results. 

Sure, we all want results, but what have you changed?

The same input will always equal the same output. 

We all have this desire to be lean but are you willing to make the necessary changes and sacrifices to get there?

I don't know. 

That's up to you. 

We need to think of it as a spectrum. 

On one side of the spectrum is no change at all. 

No change = No results. 

Pretty simple. 

On the other side is extreme, let's say a bodybuilder or figure competitor. 

Some may want to look like that, but they're not willing to make the necessary sacrifices.

Are you willing to have no alcohol? 

Are you willing to say no to all sweets?

Are you willing to eat three square meals a day, no snacking at all, and each of those meals is just some protein and a vegetable?

7 days a week. 

365 days a year. 

No exceptions. 

That's what it takes, not including the exercise portion, to get as lean as what a lot of you see as a bodybuilder or figure competitor. 

Not to mention it probably took ten years of doing that 7 days a week, 365 days a year. 

That's that extreme side of the spectrum. 

Now, I don't know about you, but that's not my goal, and I think there's more to life than chicken and broccoli. 

However, with that mentality, I also can't expect to walk around with a six pack because I'm not willing to make that much change. 

Most of us probably fall somewhere in the middle of no change and the extreme example above. 

If you want to drop 50+ pounds you're going to have to make a lot more changes than the person that just wants to "tone up."

If you like your nightly glass of beer or wine and that dinner out with friends once a week, that's awesome, but we can't expect to drop ten pounds a month doing that. 

Just make sure that the desired result you want matches the change you’re willing to make. 

That's always the biggest disconnect we see. 

People want these grand results but their actions don't match and they are not willing to change as much as they need to. 

So, the question will always be, how much are you willing to change?

1% Better.

Dedicated to Your Success,

Doug Spurling

#75Hard

Today is day one of the #75Hard Challenge for myself, and some of my team that chose to do it.

It’s 75 straight days of:

  1. Two workouts every day, at least 45 minutes, at least one has to be outside

  2. Follow calorie limit, track all food, no cheats, no sweets, no alcohol

  3. Drink a gallon of water every day

  4. Read 10 pages of a personal development book every day

  5. Take a progress pic every day

If you miss a day on any of them, you go back to day one. 

Now, let me make something very clear before I go on, I don’t recommend this for many people, especially beginners.

However, I’m sharing it with you as I think there’s some good lessons.

I’m excited for this mental/physical challenge.

I haven’t locked in on something this challenging since Kaden came along. 

I love the discipline this will take, the early mornings, doing things when you don’t want to, all of it.

I’ve written about it in the past, but I think we need to approach this whole personal development/getting better thing like laps around the track.

Sometimes we’re “walking’” just cruising along, usually loving other things like social gatherings, good food, etc, but we’re probably not making a ton of “progress” in our laps around the track.

Other times we’re “jogging,” making good progress, consistently good, and covering some solid ground around the track.

Lastly, every once in awhile we need to “sprint.” A hard push, strict rules, doing things that you don’t want to, and you end up doing a lot of “laps” around the track.

Now this particular challenge is not really a physical challenge.

Although I’m sure I’ll see physical change, it’s about committing to those five things every day, and never missing a day.

This traits will carry over to all aspects of life whether we’re talking physical wellness, vocational wellness, emotional wellness, intellectual wellness, and everything in between.

It’s going to force characteristics like:

  • Discipline

  • Time Management

  • Integrity

  • Planning

  • Consistency

  • Doing things when you don’t want to

  • Not making excuses

  • Extreme ownership

  • Personal responsibility

I’m excited for it, and I’ll do periodic updates on here.

As for you, as summer wraps up, and for most of us, things settle back into a somewhat “normal” routine after Labor Day, maybe it’s worth considering if you want to pick something and go after this fall.

It could be a physical goal, it could be a career or business goal, it could be anything.

I think there’s enormous benefit in picking something super specific, with a deadline, and going after it with laser focus.

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 early is not easy...

Showing up every single day, writing every single day, for 5 straight years is not easy...

Doing the boring hard work every day, sweeping the shed as they say…

But I know those 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 other 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

Don’t give away any at bats

Last Wednesday afternoon Sheila and I rolled in to Great American Ballpark in Cincinnati to watch my beloved Pittsburgh Pirates take on the hometown Reds while we were in Ohio. It was a brutally hot mid-western afternoon, and we settled in a few rows behind the dugout only to watch the favorite baseball team lose yet again.

For Pittsburgh fans, this is the time of year when we tend to focus our attention towards football (though I’m listening to the game as we speak). Football preseason has begun, summer is sailing into its final month, and at least for my baseball team, the games matter less in terms of wins and losses, and more in terms of younger players gaining experience and looking to the future.

When I was a softball coach, my team occasionally ended up on the other side of some very lopsided games. But the thing about baseball and softball is that you can’t wait for the clock to run out. You can’t turn the ball over to the other team. You can’t do anything at all but send your hitters up to the plate, one at a time, until you’ve made three outs.

And those at bats are a hell of a lot harder than you might think.

I’ve played in those games, I’ve coached those games, and I’ve watched those games as a fan. And they are hard. I think those are some of the hardest at games to endure.

As a coach, I always implored my players not to give away those at bats though, no matter how futile they might seem. Because even when you’re losing – even when the game is so far out of reach a victory is impossible, there are always two things that matter – taking pride in your effort – and understanding that every moment holds the possibility of something special.

We are right now headed in to the dog days of summer. Maybe you’ve been off-track with your workouts – maybe you’ve fallen off of your nutrition plan. Maybe this summer isn’t going the way you had hoped or planned.

But in life, as in baseball, these two things remain true – that you can take pride in putting forth your 100 percent, whatever that looks like.

And understanding that each moment, no matter how fleeting, no matter how hopeless it might sometimes feel, still holds the possibility of something special

Stop Telling Yourself Stories

You will never speak to anyone more than you speak to yourself in your head. 

Think about that.

We are constantly talking to ourselves, from the time we wake to the time we fall asleep. 

We talk to ourselves, tell ourselves stories...more than we ever talk to anyone else. 

Stop telling yourself stories. 

We're good at making up stories and telling them to ourselves. 

"I won't be able to do that."

"She's mad at me."

Today with e-mail and social media it's even worse. 

You read something on social media...

"Oh, he's talking about me."

Or you get an e-mail from someone and think...

"Damn, she hates us."

We are constantly telling ourselves stories, made up stories. 

We fill our head with negative thoughts, fake stories, and self-limiting thoughts about what we can and can't do. 

But the real truth?

Those stories aren't true, she doesn't hate you, and yes, you can do that. 

That's the truth. 

It's not the story we tell ourselves, but it's the truth. 

Have you ever read an e-mail or a post from someone and thought they were mad at you, only to realize that you read the tone of the message wrong, and they're not mad at you at all?

That's a story in your head. 

Do you ever think your boss is always pissed off at you, but if you took a second to talk to them face-to-face, you would realize that's not true at all?

That's the story in your head. 

Do you ever think to yourself how out of shape you are, how far you have to go, and how you can't do anything?

That's the story in your head. 

Confront any of the above scenarios, take action, and you'll typically realize it's a fairytale, you were flooding your mind with those negative thoughts for no reason. 

I'm right there with you. 

I always fill my head with stories...

"This client is not happy with their experience or results."

"This team member must really hate me for doing that."

But then I take action and confront it, and it's usually just a story I was making up in my head. 

So, whether it's a story about someone, or a story you're telling yourself about how you can't do something, stop telling yourself stories. 

Take action, face it head on, and you'll quickly realize it's all in your head. 

1% Better.

Dedicated to Your Success,

Doug Spurling

The Worst Month In Fitness

August. 

Especially if you're in Maine, but really anywhere, August is tough. 

It's the dog days of summer, the beach is calling your name, and the last thing you want to do is a workout. 

It’s the time of year for vacations, BBQ's, maybe some final plans with the family before the kids head back to school next month, it can be the worst month for workout frequency.

Guess what?

That's totally okay. 

Complaining about it, being negative about it, and worst case, not doing anything, is the last thing we want to do. 

This time of year I always remind everyone (myself included) of the laps around a track analogy. 

If our journey is a track, and results or drive is measured by the speed or distance at which we cover the lap, August may be a "walking" month. 

What do I mean?

Certain months of the year we're in a full sprint around the track. 

Things are locked in, we're feeling motivated, attendance is high, and we're going hard. 

For most that works well for January, February, March, September, October, and November. 

Let's call that half the year. 

But you can't be sprinting all the time, you'll burn yourself out. 

There are some months where you're just jogging around the track, you're making progress, but you're also not as dialed in as you would be in "sprint mode."

For most, that tends to fall in April, May, and June.

Finally, we have the "walking" mode.

We're still moving, we're still showing up, but the bar is not set too high. 

For most, those months are July, August, and December. 

Think of anything else in life. 

It's never the same every month. 

There is seasonality. 

Your life has seasonality. 

The most important thing?

We never stop moving. 

We never stop showing up. 

You may only get 3-4 workouts in during a month like August or December, but you're still moving. 

You may get 15-20 workouts in January because you're feeling motivated and ready to kick butt. 

There is no right answer, and there's only one wrong answer...

Doing nothing. 

You see, it's the months where we only "walk" or "jog" the breed the motivation and give us the energy to go hard during the "sprint" months. 

You know how hard it is to get back into something after not having done anything in a long time. 

That's why even a handful of workouts in August can be a win, as long at it gives you the kickstart to dial things in after labor day. 

August is tough. 

I get it. 

But keep the progress going, keep the laps going around the track, and just show up. 

We'll take care of the rest. 

1% Better.

Dedicated to Your Success,

Doug Spurling

Which One Are You?

We talk a lot about mindset.

But what does that actually mean?

For those who are readers, I highly recommend the book Mindset: The New Psychology of Success by Carol Dweck.

Basically the book talks about how there are two mindsets; the fixed and growth mindset.

The Fixed Mindset

A fixed mindset is one where you believe your talents and abilities cannot be improved by any means,  that you are born with what you have and no part of you can be improved.

A person with a fixed mindset believes challenges and less than ideal outcomes are negative.

A person with a fixed mindset attaches themselves to outcomes, e.g You haven’t done a push-up in 20 years but you try a floor push-up and at that moment you can not perform one.

A person with a fixed mindset would believe they can’t do push-ups.

It’s important for you to understand that if you have a fixed mindset, its not your fault. It’s likely something from your past that molded your thinking without you knowing.

Here’s a typical scenario.

Meet Mary

  • Lets imagine an average American girl in todays world, her toys and her tv shows all show skinny women.

  • Mary doesn’t take much interest in sports/exercise.

  • She was never taught fundamental fitness movements & kinesthetic awareness yet she was asked to perform sports in gym class. Since she had no proper training, she felt uncomfortable with exercise & sports so she never played any or learned to exercise.

  • Mary has decent genetics so she stayed slim through high school yet she is still self-conscious because everywhere she looks (tv & magazines) show skinny women.

  • She gains a few lbs through college but still not overweight. Fast forward five years, shes in her late 20’s, still has never learned to balance exercise in life but now is starting to gain weight.

  • Her hormones and metabolism are changing….she is not unable to eat + drink what she always has.

  •  Now Mary is overweight so she decides to run because that’s all she knows how to do.

  • She doesn’t think she is athletic enough for movement and is too self-conscious to try on her own or at a gym.

The Growth Mindset

A growth mindset is where you believe that all aspects of your life can be improved through embracing discomfort, hard work and persistence.

A person with a growth mindset does not attach themselves to outcomes, e.g You haven’t done a push-up in 20 years but you try a floor push-up and at that moment you can not perform one.

A person with a growth mindset would say, welp it has been 20 years, why would I expect to do a push-up? I need to work on these!

Bring Back Mary: Growth Mindset – Spurling version

  • Mary is 20 lbs overweight, barely uses her gym membership because its boring and she doesn’t feel comfortable.

  • Her friend begs her to come into try Spurling so she comes during a bring a friend week (next week!).

  • She has trouble with some of the exercises, but the coaches regress the movements and keep her going.

  • Although tired and out of breathe, Mary is proud of what she just accomplished.

  • She signs up for 12 month membership, and loses 15 lbs in the first 90 days.

  • Mary is now outgoing, move confident than ever and had the most successful year of her career.

How You Can Transition From a Fixed to Growth Mindset

It’s important for you to understand that you were born with a growth mindset…or otherwise you would have never learned to walk.

There are two important points I want you to know:

  1. You are not stuck with a fixed mindset

  2. Even if you have mostly a growth mindset, from time to time you will slip into the fixed way of thinking…this is normal and its okay.

Catch yourself!

Replace I can’t, with I can I just need to work at it. 

Trust me, you can do 99% of things you would ever want to do.

This is not to say you will be close to good at them without any practice but you can do whatever it is to some extent.

When you find yourself setting limitations or letting others set your limitations, snap out of it.

Remember, YOU are the greatest miracle…no computer or anything else has as much ability as you have.

Just realize to do those things you need to progress small steps forward each day and that it will be an adventure; unexpected things will happen, you will have to alter or maybe even change your entire course, there will be highs and lows – embrace it all.

And if you do something and it doesn’t workout the way you wanted it to, feel good about yourself because you just over came a challenge. Next, look at it, whether a push-up or a new job and think, what did I learn from this?

Remember that failure is an event, not a person. Zig Ziglar

1% Better.

Dedicated to Your Success,

Doug Spurling

Six-Pointed Hope Star

I am obsessed with all things Zingerman’s.

If you’re not familiar with Zingerman’s it’s a community of businesses in Ann Arbor, Michigan.

I could spend days talking about them.

Basically what they have done in the food business is what we are trying to do in the health, hospitality, and personal/business development spaces.

Either directly or indirectly I have referenced Zingerman’s and their co-founder Ari Weinzwig a plethora of times as his work has changed my life.

They share very similar values, beliefs, and best practices.

Ari has a 4 part book series I would highly recommend, and I’m about halfway through the fourth book.

It’s a book entirely only beliefs and how your beliefs change your action, and how you changing your beliefs can change you, your organization, and the world around you.

It’s deep and powerful stuff, and as you can tell, I’m totally obsessed.

However, I read about the six-pointed hope start this morning and I thought it was worth sharing.

Hope is a powerful things.

Hopeful for change, hopeful for a better future.

We experience hope on our personal lives, in our work lives, everywhere.

If we don’t have hope, we don’t have a purpose.

Whether we’re talking about hope that we can hit a goal, hope that something will change in our life, or hope that we’ll live a meaningful life.

Unfortunately in life, we may be surrounded with people who crush our hope, and when hope is crushed over and over, we lose motivation, we lose drive, and we lose purpose.

In his book, Ari talks about a metaphor where hope is the sun, it helps us grow, and if hope is low, our “sun” is blacked out and energy is exhausted, and our quality of life/work suffers.

I hope that tomorrow can be better than today, that our work will make a difference, and that if we work hard and go after greatness, good things will happen.

I hope that I continue to contribute to my emotional and intellectual improvement and all around us.

Hope is a powerful thing.

So whether we’re talking about hope that you’ll hit a goal, stick with it, or see a change, or hope that life will get better, there is no denying hope is a crucial component to our life and personal development.

In the chapter on hope, Ari outlines the “Six-Pointed Hope Star.”

Think of it as an action plan to instill more hope in your life, or others.

The six pointed star of hope is as follows.

  1. Help people see a better future- This is visioning. What makes hope happen is the belief that there’s a real and reasonable shot at successfully doing the work to get where we want to go. Have a really clear vision for what you want and where you want to go.

  2. Help people see how they might get to that future-Positive psychologist Rick Snyder, refers to this as “waypower,” which, he says, “reflects the mental plans or roadmaps that guide hopeful thought.” There’s more than one way way to get what we want, but there is always a path to follow to get what we want.

  3. Show people how much they matter-As you can tell, these are framed in a context of helping others instill more hope into their lives, but you can adjust it to self advice. You matter. Everything you do matters. You make a difference in this world. Continue to recognize and appreciate that who you are and what you do matters.

  4. Help people see how much their work maters-It doesn’t matter whether we’re talking about “work” within your organization, “work” in your family, or in any other facet of life. What you do matters, and it’s important to have people (bosses, friends, coaches) in your life to help you recognize that.

  5. Help people see how small steps are they to success-Is it not crazy how “1% Better” comes up in literally every facet of life!? “Hope is created moment by moment through small deliberate choices. What most of the world perceives as a powerful bold stroke of genius is nearly always a composite of many thousands of littler things.” Whether we’re talking developing as a person, hitting a fitness goal, or putting more hope into your life, it’s all about small action steps complied on top of each other.

  6. Show people how they fit into the larger whole-People’s level of hope tends to increase when they connect-in a meaningful way to something greater than themselves. That’s why being a parent and raising a family is so fulfilling. It becomes less about you, and more about being a part of something bigger. That’s why our gym community has been so successful. Yes, it’s important that you have your personal goals, and grow as a person, but it’s just as much about feeling connected to a community. People want to be a part of things. The more you can foster that for others, and the more you can find versions of that in your life the more hope you’ll have.

I know today was a deep topic, but hopefully (no pun intended) you see how much it matters, in fitness, in business, in life.

How can you fit more hope into your life?

How can you spread more hope to others?

1% Better.

Dedicated to Your Success,

Doug Spurling

Harder isn't always better

In May of 1998 I boarded a plane for just the second time in my life, a non-stop flight from Pittsburgh to Denver. I packed a pair of suitcases and my guitar, off to spend the summer working in Rocky Mountain National Park. 

Despite growing up in Western Pennsylvania and having never been West of the Mississippi, I was obsessed with going to Colorado and living in the “real” mountains.

In Pennsylvania we said we have mountains, but that's pretty generous. 

For the most part, we have hills.

I spent a few days in Estes Park, which sits at the base of the Rocky Mountains (and is home to scenes from Dumb and Dumber)  before making my first trek into the park. I remember having to put my face face on the dashboard of the car just to see the snow covered peaks as we wove our way up Trail Ridge Road. 

I was lost for words trying to take in the beauty. 

Over the course of that summer I hiked close to 300 miles of trails in the park, taking each day off from my work at Trail Ridge Store to pick a new hike.

It wasn’t until I hiked the mountains of Colorado that I discovered and understood the beauty of the switchback trails. 

A switchback, if you’re not familiar, is described as an 180 degree bend in a road or path, especially one leading up the side of the mountain. Rather than hiking straight up the side of a mountain, you zig zag your way up however many miles of trails until you get above tree line and to the summit.

I thought of switchbacks a few weeks ago when a client came in after a very busy, packed weekend filled with tons of physical activity. The more she described her weekend activities the more I was re-thinking the best workout for her that day. 

“Oh no,” she said, reading my thoughts. “That doesn’t mean I want you to take it easy on me!” 

We haggled back and forth for a bit before meeting in the middle with some active recovery work added at the end of her workout. 

Sometimes we equate hard core suffering with work. We feel that we're only getting results if we're nose down in the turf, sucking wind and drowning in a pool of sweat.

No.

The path to getting results isn't always charging straight up the North Face of a steep mountain. Sure that's one way to do it, but the chances of losing a step and falling backwards increase dramatically when you take that approach. 

You can still get to the top of the mountain using the switchbacks, and hopefully not rolling 200 feet down the mountain when you miss a step. 

I don't recall which hike this was, but once we got above tree-line, the switchbacks ended and we were walking straight up the side of the mountain. Also this was before digital cameras. No need for an instagram filter here...

(As a side thought, aren’t you impressed with anyone who has reached the summit on Mount Everest? Or are you only impressed if they did so without oxygen? Sure doing it with no oxygen is much harder, but I would argue that both are impressive.)

Switchbacks don’t mean that you don’t do the work. They just make the journey more accessible and manageable. Hiking eight miles of trail, switchbacks and all, is plenty of work. But they allow you, hopefully, to slow down every few bends, stop and look around and enjoy the view. And then, after a short rest and a long drink of water, you tighten your backpack and tackle the next part of the trail. 

I hope you're stopping every now and then to appreciate where you are at on your journey. That you can see the good views and truly absorb what you are doing well. 

I know what it feels like to want to make yourself suffer. To punish yourself with a workout because of the self-loathing you feel for yourself. To feel like you're an awful person and that beating the hell out of yourself is justice for everything you hate yourself for. 

No.

You don't have to make everything you do as hard as possible. 

I'm not saying you don't have to work hard. This journey can and will be difficult. 

I'm just saying you don't have to climb Mount Everest without oxygen.

Or a sherpa :-) 

Ok? 

Being good

A few weeks ago, Sheila and I were out to dinner.

One of my favorite things in the whole world is to go out to dinner and try new restaurants and new atmospheres. I can’t really cook all that well, but I’ve become a bit of a foodie and Maine has no shortage of great restaurants to try.

On this particular night we found a good spot in Falmouth and settled in for our meals, when I ordered a Cobb salad.

I’m trying to be good, I’d said to Sheila, who hadn’t asked.

We continued on with our meal, and enjoyed a nice conversation before strolling out to the car, walking slowly and enjoying the warm summer night., We got into the car and before she started the engine, she stopped for a minute and poked at me.

“You know, when you say that you’re trying to be good with your food, it makes me feel like my choices are bad.”

Ohhhhhh suh-nap.

I looked over at her.

“You are so right,”I said. “I am so, so sorry.”

I try so hard to pay attention to language. I try to remind clients every day to not minimize their achievements.

I only did three sets.

No, you did three sets.

It’s just one pushup.

No, it’s one pushup.

The thing about food though, is that I don’t think half of us pay attention to the way we talk about it. It’s not just saying that food is good or bad – I’ve also caught myself saying– upon eating a bowl of ice cream or chocolate snack at work, “good thing I worked out today.”

Or, “I’m going to need to workout now that I’ve eaten this.”

No. We don’t need to earn our food, and we don’t need to punish ourselves for the food we do eat. We also don’t need to talk about our food in a way that shames other people.

I had a conversation with a client last week who was out to breakfast with her friends. One of those friends was on a diet and the way she talked about her food and what she was going to order affected everyone else at the table.

She didn’t just turn down the toast with her eggs – she turned down the toast and offered the commentary that toast had so many carbs.

“It’s a restaurant you go to once a summer,” the client said. “And I was absolutely ordering the stuffed French toast - I’d been looking forward to it. But her commentary affected everyone else at the table and made the whole experience less enjoyable.”

We don’t know what someone else’s struggles are. We don’t know what someone else’s situation is. But when we make unsolicited commentary on everything we eat, it can have unintended results.

Ever since Sheila’s comment to me about “being good,” I’ve caught myself saying that phrase a hundred times. And each time now, I remind myself that my language matters.

Language always matters.

You Good?

“How are you?”

“Good.”

“How’s things?”

“Good.”

“How was the weekend?”

“Good.”

Let me call us all out…

It’s okay that some things in our life are not good right now, and we don’t always have to say “good.”

Every time we ask someone how they’re doing, why does the response always have to be “good?”

We see on social media how lavish someones life looks, they comment on how good things are going, or we see only their highlight reel…

But what we don’t see is how they’re actually hurting, struggling, and maybe crying out for attention.

We all know it deep down, but sometimes we are afraid to admit it when things are not going well.

Whether we’re talking about your fitness journey, your personal growth journey, or just life in general, it’s never this linear line of ever increasing successes and gains.

With any of that, is going to come some down moments, some learning opportunities, some failures, and that’s totally okay.

Now, I’m not here to be negative Nancy today, I just think it’s good to hear every once in awhile that it’s okay if you’re not “good.”

Sometimes I know I come across as go, go, go, rah, rah, rah, and the fact of the matter is I struggle with things too.

Now, hopefully I practice what I preach, have enough supportive people in my life and “tools in the toolbox” to get me out of it, but we’re all dealing with something at any given time.

Coach Kim has been open with her struggle with depression…

I’ve been open about struggling with my weight, and my ability to be present at home…

And you have your stuff.

We all do.

Do I believe that it’s never as bad as we make it and we can usually improve it through changing our mindset, beliefs, and surrounding ourselves with the right people?

You bet.

But that doesn’t change that we’re still dealing with it.

So, whether we’re talking struggles with your fitness, struggles at home, at work, or what have you, it’s okay if you’re not “good.”

We’ll be here for you.

1% Better.

Are You Scared?

Are you scared?

I am. 

Every single day. 

I care a ton about everything that I do, the business, my team, my clients, everything. 

Whether it's this post, our brand as a whole, the experience at the gym, the results my consulting clients are getting, I'm scared. 

But I'm ok with that. 

Being scared means I care. 

I care about what people think, I anxiously await their feedback, and it keeps me on my toes to constantly get better. 

Fear is helpful, it keeps you on alert, it can be a great motivator.

Are you scared?

I hope so. 

Because that means you're doing something that will cause you to get better. 

The ride of a fitness transformation can be scary, there’s no doubting that.

It's scary walking into a gym. 

It's scary thinking you won't be able to do what others are doing. 

It's scary not knowing what to do. 

But that's ok...

Why?

It means you'll be on high alert, you'll care about every single detail. 

It means you'll try your hardest and put your best effort in. 

And remember this...

If you're not doing something that scares you every single day, you aren't getting better. 

One of my favorite quotes, from Hugh Laurie…

“It’s a terrible thing, I think, in life to wait until you’re ready. I have this feeling right now that actually no one is ready to do anything. There is almost no such thing as ready. There is only now.”

Whether you’re scared because you’re not sure how to start, or you’re scared because you are about to try something new, go for something great and challenge yourself.

Being scared is okay, just don’t let it paralyze you.

Action cures fear.

1% Better.

Dedicated to Your Success,

Doug Spurling

Run Your Own Race

Run your own race. 

Quite often we can catch ourselves trying to either keep up with someone else or trying to run their "race" entirely. 

And I'm not talking just about a 5k here (although I'll see you on August 10th, for our 4th Annual Spurling Charity 5k, right?)...

I'm talking life. 

As you go on this journey of a better you, a stronger you, a more empowered you, it is just that...

YOU. 

Now, you can have supporters and people to lift you up and inspire you, but it's important that you run your own race. 

We can catch ourselves looking at pictures online or comparing ourselves to others in the gym and saying things like "I wish I was like her."

What we don't realize is they may have been putting in the work for years and years, and you're now just seeing the result. 

They've made countless sacrifices, stacked several wins, and you're now just judging how they are now. 

Or, physically they seem great, but maybe they're dealing with mental and emotional things at work or at home that you couldn't even imagine. 

I get it. It can be frustrating...

Run your own race. 

Your journey is unique. 

Make it that way. 

Don't compare yourselves to others, don't try to keep up with people that have been going at it a lot longer than you, and remember this too...

As much as you look up to people, there's always someone looking up to you. 

Maybe it's that lady on day one who is still confused with what a foam roller is. 

Going over, saying hi, and giving her a helping hand can make a big difference. 

Don't compare yourselves to others, focus on your journey and what you need to improve on, but just like in races, if a fellow "runner" needs help, feel free to give them a little push. 

To build off of that...

Don't run someone else's race. 

We all have our own goals, we all have our own battles, our own stories, don't try to live vicariously through someone else's by running their race. 

Set your own goals, pave your own path, and create YOUR story. 

Run your own race. 

It doesn't mean you have to go at it alone, but it does mean that your kind to yourself. 

1% Better.

Dedicated to Your Success,

Doug Spurling 

&^%^%#$% the scale

Pardon my inference of profanity there.

But seriously.

I’ve been in a sprint mode these past four weeks with my fitness and nutrition - I’ve been really focusing on my anchor habits - eating slowly, eating until I’m 80% full, and hitting at least 100 grams of protein every day.

I’ve been tracking my food, increasing my workouts, and yesterday I came in to the gym feeling pretty darn good about myself.

Then I got on the scale at the gym.

Before I go on about how I almost put a stick of dynamite on the scale and launched it into a 50th anniversary trip to the moon:

I am and have always been fairly lean and I’ve never struggled with my weight. But I still have my own goals with fitness, and I certainly still have body image struggles. I’d love to say that I’m immune, but I’m just not.

So yesterday……

The scale said I’d gained two pounds of fat and lost a pound of muscle.

I was seething. I mean if the scale didn’t cost thousands of dollars, I’d have taken it out to the parking lot and backed my car over it 10 times. Then I’d have taken a sledge hammer to it, danced a &^%$ polka with a moose on it, before throwing it on I95 for all of the summer traffic to drive over.

For the rest of the summer.

Because what the *^%*&?

It was really hard not to let the results ruin my day.

But then, as I was sitting in my corner in the gym lobby (no really, there’s a sign, I have my own corner), stewing on my scale results - I put my elbows on the bar and my head in my hands.

This process takes work.

And I’m not talking about the work it takes to get my nutrition on point or my workouts in for the week. That takes work too.

I’m talking about the work it takes every damn day to shift your perspective.

It is a daily practice to work on your mindset.

Accepting yourself, loving your body, and loving who you are is as much a daily practice as brushing your teeth.

It’s all good and fine for me to run over a scale with my car. And if your curious, I did that with the old scale from the gym - and yes, there is a YouTube video for it - and yes - I also used a sledge hammer on said scale and it was very cathartic.

But it takes daily reminders and practices for me to love and accept myself for who I am now, and not who I will be when I lose more body fat or add more muscle. It’s a daily commitment and a daily job to love ourselves.

And dammit, it’s hard. Really really hard.

But it’s a daily practice, and we have to hold one another accountable to the process. So I’ll hold you accountable, and the next time you see me….

Maybe check to see that I haven’t started a dumpster fire with the scale.

I mean, just in case.

What Will You Be Able To Do?

Right now I’m typing this as I hunch over my kitchen island, cringing in back pain.

Being tall has it’s advantages, but one of the downsides is because your trunk is twice the length of the average human, your spine is usually more at risk for injury, and as most of you read yesterday, I hurt my back pretty hard over the weekend.

It’s happened before, I’ll be fine, but this weeks goals in the gym shifted to…

What do I need to do so that I can move and feel better?

Rolling, stretching, upper body, cardio only, etc.

Sitting around is the worst thing I can do.

As always, it made me think of a great lesson.

Actually two lessons…

One, never skip your warm-up :)

Two, what do you want to be able to do?

We all have these vanity goals of looking better (lose weight, achieve a certain body fat, etc), but what do those goals allow us to do?

Why do you want to lose those 20lbs?

No seriously.

Why?

Do you actually even know why or do you just want to look better?

There's nothing wrong with that, but the clearer you get with your goals the higher success you will have with them. 

For most of us, it's not the 20lbs (just using that number for the sake of example), it's what the 20lbs allows us to do. 

I want to weigh 152lbs. 

Why?

It's a number. 

You don't want to weigh 152lbs. 

You want to fit into your jeans, feel confident around your husband, be able to climb the stairs without getting out of breath, be around and healthy with your grandkids, look good in that bathing suit for your trip, etc, etc, etc.

Does it really matter if you are 152lbs or 162lbs if you can achieve all of that?

You'll hear us preach until the cows come home that the scale is just a measurement of gravity. 

It never tells us the full picture. 

Sure, most of us have some excess weight that we need to shed off, but if you want to have long-term success, you can't focus on the number on the scale but instead focus on what you want behind that number, what you'll be able to do. 

Now, I'm not saying I don't want you to lose the weight if that’s your goal.

Of course I do. 

If you're carrying too much weight we need to work on getting it off. 

But don't dial it down to a specific number on the scale. 

Dial it down to a feeling, a look, or an ability to do things you can't do right now. 

That's ultimately may come down to hitting a certain number on the scale, but it most likely is not the number you think it is. 

I'm going to challenge you again...

Why do you want to lose those 20lbs?

It's not hitting a number on the scale, it's deeper than that. 

Because what happens when you see the number you want?

You smile, pat yourself on the back, and go back to your day. 

What we really want is to be able to do certain things (fit in jeans, have confidence around spouse, gain energy, sleep better, keep up with kids, go on that trip/hike, be injury free, feel comfortable in a bathing suit, etc) that we currently cannot do. 

Focus on what you want to be able to do and use that as your measurement of success, not the number on the scale. 

Because let's face it...if you can do all of the things you want to do, feel the way you want to feel, and have the look you want, does it really matter if you weigh 185lbs or 179lbs?

My final two thoughts...

1. We challenge you not to focus on the scale, not because we don't want to see change, but we know in order to have long-term success you have to have other ways to measure success because you'll go crazy if that's all you focus on :)

2. The number one thing we need to remember is our actions (changes) need to match our desires. If you're not getting results, we can beat around the bush 1000 ways and get into the weeds, but it ultimately comes back to this. The more change you want to see, the more changes you're going to have to make. And from our experience (ourselves included), our desired result is not backed up by the amount of change that is necessary. 

1% Better.

Dedicated to Your Success,

Doug Spurling

I Was Crying...

Yeah, at 5:30 this morning I leaned against the wall of the shower crying…

I did something so small Saturday morning, but I knew it the moment I did it.

Over the course of the day my back tightened into a knot, and as the day went on the pain got worse.

It progressed all weekend and this morning was the tipping point where I realized I needed help.

I’ve pulled my back a bunch of times, it’s one of the negatives of being so tall, but this might top the pain level.

I’ve tried every stretch I know, I’ve slept on the floor, and I’m waiting until things open up to get some pain medicine and see a chiropractor as my spine is currently the shape of a C.

My point for telling you all of this?

Today’s version of “1% Better” is going to look a lot different compared to what it normally looks like.

I’ll have Mel cancel all my appointments, I’ll rest, maybe go for a light walk, and stretch.

That’s it.

If I can lift my leg or bend over to reach something that dropped without screaming, it’s a win.

We all have things like this that come up, and it’s how we react to it that matters.

You may pull your back, your kids may be home sick, or you may have to shift your focus to another commitment.

And that’s totally okay…

That doesn’t mean we throw in the towel and just give up.

We do what we can with what we have.

Will I hit my workout goal this week?

Probably not.

Will I get all the things done I originally planned on?

Probably not.

But I’ll do what I can today, I’ll give it my best.

Heck, even getting this message out to you is a win.

As always, I try to look at lessons and reminders in everything…

  • Things will come up, and it’s how you react to them that matters

  • When something does come up, throwing in the towel and doing nothing is the last thing you should do.

  • There are people out there in a much worse situation, so I can buck it up.

  • 1% Better is all about doing the best you can that day, even if it wasn’t what you had originally planned on.

  • There are some non-negotiables that must get done every day, no matter what.

  • Don’t beat yourself up and start filling your mind with negative self-talk, action is what moves things forward.

  • Make sure you have medical friends in your circle so they can get you in right away :)

Hopefully this came across the way I intended it to, and as always, I write this as a reminder for me, just as much as a reminder for you.

These lessons for you are just as much lessons for me, we’re all human.

1% Better.

Dedicated to Your Success,

Doug Spurling