We Did It!

Last night I got to witness my son, Kaden, walking for the first time. 

It was quite the hour and it couldn't have come at a better time. 

For those who follow us closely, we're under a major renovation this week at the gym....

All new flooring, new equipment, paint, contractors, etc.

A very stressful week to say the least. 

After a long day, I picked up Kaden at daycare and they mentioned he took a few steps. 

Once Megan and I got home we decided to test him out. 

The next hour was quite the sight....

He would take a few steps, and then fall. 

Hop right back up...take a few more steps....and fall.

Hop up again...take a few more steps...and fall. 

This went on for a solid thirty minutes...his legs were so tired and he was sweating. 

It was a moment I'll never forget. 

A few lessons I pulled out of it...

We talk about only having good days and great days. 

Yesterday was a great day. 

It's crazy how things can change so quickly. 

I went from stressed out, worrying about everything that is still left on the "to do" list for renovations, to the proudest dad, in the snap of a finger. 

It changed my whole day. 

Also, imagine the grit and determination Kaden had. 

He kept falling, yet every time he stood up he knew what was possible, and he kept trying, even after failing so many times. 

We can learn a lot from that. 

Finally, why yesterday?

Why not a week ago, why not a week from now?

Why not next month?

It was time, he was finally ready, he found the confidence to try. 

Always a lesson, not just in fitness, but in life. 

1% Better.

Dedicated to Your Success,

Doug Spurling

PS: And yes, I know, now the real fun begins with him walking :)

 

 

 

You Need To Fail

I hate chemistry. 

I have no desire to even look at anything to do with chemistry. 

I never took it in high school and as part of my Exercise Science major in college, I had to take it. 

At first, I thought I would like it, but I quickly hated it. 

I failed chemistry the first time I took it. 

I took it again the following year...

failed again. 

I had to pass chemistry in order to solidify my degree, there were no other choices. 

I took chemistry a third time (I believe this was one the one that I met Coach Josh, he was my lab partner...and I cheated off of him). 

I still failed. 

It was three strikes in your out in my book, I was about to throw in the towel. 

I gave it a fourth try. 

During my fourth attempt at Chemistry, I was in the midst of the lowest point in my life, my mom had cancer and I was commuting back and forth to Massachusetts dealing with all of that, all while working and maintaining a class load.

The day she died was actually the day of the final exam, what a coincidence! 

My professor let me make up the exam a week or so later, and I'm pretty sure I failed the test, but somehow when the grades came out I got a C and finally "passed" Chemistry. 

I think the professor just felt bad for me. 

I still hate chemistry. 

But I learned a lot during that entire bout, nothing about chemistry, but a lot about life, and why it's so important to fail. 

Everybody has this picture in their head that success is this straight, linear line. 

We just keep losing pound after pound, and it's going to be this slow and steady progress. 

But in reality, you will fail. 

Let me repeat that, you will fail. 

And that's perfectly okay, in fact, you need to fail. 

Failing is when you learn the most about yourself. 

Failing is when you learn what not to do. 

We need to not associate FAIL with negative. 

Instead...

FAIL: First Attempt in Learning

Right now my son is learning how to walk. 

He gets up, tries to take a step, and then drops. 

As he learns to walk he'll fall. 

As he learns to ride a bike he'll crash. 

It's all a part of the journey. 

It's in the moments of a failure that you learn what it actually takes to be successful. 

If you get to know any successful person or business they all failed thousands of times, but are known for their one success. 

When it comes to fitness, we need to be okay, and in fact, crave, that it's not going to be this linear journey. 

Through our life, throughout this year, throughout this month, you're going to go through ups and downs.

You're going to celebrate some wins and you're going to smack yourself for making some poor decisions. 

The scale is going to go up and it's going to go down. 

All of that is what makes this journey a journey. 

It's like a rollercoaster...

What makes the ride so fun?

The ups and the downs! 

Be okay with failing, and learn from the failure, use that as motivation and drive to push yourself forward to the next level. 

Oh, and I still hate chemistry. 

1% Better.

Dedicated to Your Success,

Doug Spurling 

Your Garden

Every single action begins with a thought. 

The unconscious mind controls the heart rate, blood pressure, etc. 

The conscious mind is the "above the water" thoughts, such as logistical and emotional. 

But make no mistake about it, any action begins with a thought. 

Whether it's the choice to press the letters on my computer right now, or the actions of making a day a great one, they all begin with thoughts. 

And that's the best part...

We can control our thoughts, we can shape our thoughts. 

Our minds are a like a garden.

If we fill it with positive thoughts and dreams, we will live a positive and fulfilled life, full of bright and beautiful flowers. 

If we fill it with negative thoughts, our mind will be overgrown by weeds and we will live a negative life. 

Every day we have the ability to choose our thoughts, and those thoughts shape our actions. 

In every opportunity, you have the option to look at it through a positive lens, and that choice determines the subsequent actions. 

Fitness is surrounded by negative thoughts...

"I can't do that."

"This is going to suck."

"Look at her, she's so much better than me."

Remember, those negative thoughts lead to negative actions, and in fitness, a negative action is usually not taking action and just sitting on the sidelines. 

The same applies to nutrition...

"Screw it, I'll just wait until Monday."

"I had a terrible day, I need a glass of wine."

Those thoughts are always going to lead to negative nutrition choices. 

What's the difference between the guy who is 36 years old and looks like he has a constant frown on his face and the girl who is 96 years old and is full of brightness?

Positive thoughts. 

If you're reading this you have the choice to make every thought a positive one. 

You can do this. 

It could always be worse. 

We only have good days and great days. 

Above every cloud is blue sky. 

Get off the complain train. 

1% Better.

Dedicated to Your Success,

Doug Spurling

PS: We just opened applications for our Six Week Transformation Sweepstakes. We're giving 4 lucky locals a complete transformation package, fitness, nutrition, accountability, the whole things...for free. 

Apply here: https://spurling.clickfunnels.com/spurlingsweepstakes

PPS: Please forward this to a friend or family member that you think would want a chance to win too!

Apply here: https://spurling.clickfunnels.com/spurlingsweepstakes

 

Freezer Breakfast Burritos

protein-packed-breakfast-burritos-20170313144813824818d1377.jpg
  • Prep Time: 5 mins
  • Cook Time: 10 mins
  • Total Time: 15 minutes
  • Author: Lee Hersh
  • Yield: 4

Ingredients

Instructions

  1. Place EVOO and minced garlic in a medium sauce-pan. Turn to medium-high heat and cook until oil is heated. In a large bowl, whisk 8 eggs and a splash of milk. Set Aside.
  2. Add in red pepper and onion to the pan and sauté for a few minutes or until onions begin to turn translucent. Then, add in eggs and sauté for 3-5 minutes or until cooked.
  3. Place 1/4 of the egg mixture and a piece of cooked bacon.on top of a Flatout Flatbread. Then, sprinkle with cheese. Wrap tightly. EAT.

Nutrition

  • Serving Size: 1/4 recipe
  • Calories: 352
  • Sugar: 4
  • Fat: 20
  • Carbohydrates: 22
  • Fiber: 9
  • Protein: 25

Recipe Credited to Fit Foodie Findshttps://fitfoodiefinds.com/protein-packed-breakfast-burritos/

Plan?

If you're a client at Spurling you know that we're undertaking a big renovation next week. 

In just about 36 hours we'll be ripping up all the flooring, painting, moving equipment, and putting all new flooring down...and we have to get it all done in a week so we can be back in the gym. 

While all that's going on, we coordinated with the town to use the local park so clients can still get coach led workouts throughout the week. 

I've been joking around with clients this week who have asked me...

"Are you ready for the big renovation?"

My typical response...

"Yes, but I'm surprised my hair (brown and thick), doesn't look like Josh's (a confident bald)."

For those who know me well these next few lines will be no surprise to you...

I have a six page long spreadsheet that outlines exactly what needs to happen everyday and who is doing it...

I have annoyingly called all contractors and confirmed they will be here when they are supposed to be here...700 times. 

I have met with the team to assure they know their roles at the park...

...and I have run through what I think is every worse case scenario that can possibly happen and coming up with a plan of action should it happen. 

To say the least, I have planned for this thing to the extreme. 

It's been months in the works, and it has sucked up most of my mental bandwidth. 

But you know what?

It hasn't even happened yet!

And you know what else?

There is a very strong chance the electrician will not show up precisely at 8:30am on Monday, and a stronger chance that they will not be done at 11:30am, which will throw off the rest of the days work, causing it not to go as planned. 

Plans. 

That's my lesson today. 

As you can tell, I have planned for this week-long event excessively, and it has caused me an enormous amount of stress, yet there's just the reality of what is going to happen next week, and the ACTION that needs to be taken. 

The fact is, things just need to get done. 

Paint on the walls, rubber flooring glued down...ACTION. 

This is a renovation, not a mathematical spreadsheet calculation. 

So, as much as we need to plan and prepare for things, so much of it is just showing up and taking action

As Nike says...Just Do It! 

Whether it's a fitness routine or anything else in life, I know it's scary, and we want to have a plan, but the best plan in the world is useless if it's never executed. 

Action always beat intention. 

Sometimes we just need to suck it up, stop worrying about the plan, and the "what if's" and just take action. 

I'm right there with you. 

1% Better.

Dedicated to Your Success,

Doug Spurling

 

 

 

 

 

 

 

What could go wrong?

Fear is defined as "an unpleasant emotion caused by the belief that someone or something is dangerous, likely to cause pain, or a threat."

Or so says the Google when I look up the definition. 

One of the strategies for dealing with fear is to create a worst case scenario situation. I'd like to take this moment to differentiate between using a worst case scenario to eliminate fear, and jumping to irrational conclusions when someone is five minutes late. 

Just ask Doug about that time he was late for a meeting and I blew up his phone with panicked texts...

Apparently, imagining a worst case scenario is also a useful strategy to alleviate fear. I remember using this strategy in high school when I was afraid I would fail a Trigonometry test. 

As it turns out, the worst thing that happened was that I failed them all, and realized my calling was in writing, as opposed to arithmetic. 

Anyway, I decided to put this theory to the test of some current things that scare me. 

1. HEIGHTS.

I’m terrified of heights. Like, I watch something on t.v. where they show someone on a ledge and my legs feel funny. I suppose the worst case scenario isn’t actually heights, but falling off the ledge. Into a canyon. Thousands of feet down. To my death. Like Wile E. Cayote. 

That seems pretty bad. 

2. SNAKES 

The worst case scenario if I encountered a snake would be….well….you'd have to peel me off of the ceiling to find out. 

3. TARANTULAS

See above, but magnify it by 17,000. Then multiply that number by a billion.

And add infinity.

Carry the one.

Yes, that.  

4. LOOKING STUPID AND FALLING ON MY FACE

Last year, Doug brought an Improv coach in to one of our team meetings. I had been wanting to take an improv class for a long time, but I when the exercises started, I felt like I was 15 all over again. I was terrified of looking stupid, and was self-conscious about everything I was saying and doing. 

Improv requires you to let go of judgement. The goal is to get out of your head, into your body, and trust your reactions. The problem was, I just....couldn't....stop.....overthinking. 

I've always wanted to take a stand up class as well, but the same thing goes. I just can't stop overthinking my thinking to even think about taking a class...

If I run those two activities through the filter of what's the worst thing that could happen, well, I guess the truth is, the worst thing would be that I never tried, right? 

Which brings me to my last point.  

5. NOT FULFILLING MY POTENTIAL 

All kidding aside (though I am not kidding about the above), one of my greatest fears is not fulfilling my potential. I have a strong sense that I’ve got more in me to give to this world than what I’ve given to this point. I don’t know if that comes in the form of coaching, teaching, writing, or mentoring, but I feel like I’ve got more to give. 

As someone with a strong propensity for overthinking, I’m afraid I’ll spend so much time spinning my wheels about what I should be doing that I’ll never get around to actually doing. 

Bouns fear - ELEVATORS

What’s the worst thing that could happen if I got stuck in an elevator? 

Hahahahahahaha...ah....

Ask Jeremy and Doug what happened when I got an elevator with them in June. 

On second thought....don't. 

It's Been A Bad Month...

That's what was uttered to me as soon as she walked in the door. 

"It's been a bad month, Doug, I think this is only my third workout of the month."

So, I asked...

"what have you been up to?"

"Well I spent 10 days on vacation, had a lot of fun, and really enjoyed myself."

I don't know about you, but that doesn't sound like a bad month to me. 

Since when does workout frequency determine how bad of a month life is?

Sure, she certainly can't expect a lot of progress in the form of physical results, but I'm sure she had a great time. 

I've written about how August is the hardest month in fitness, but quite often, it's one of the better months in our personal lives, especially if you live in Maine. 

The weather is good, maybe a vacation or two, the family is up visiting...hopefully life is pretty good. 

Then, once the kids go back to school, Labor Day passes, you buckle down and make some progress in your fitness and nutrition. 

Success in anything is never a straight line, and the dot of August 2018 in your line of life is so small in the grand scheme of things. 

I quite often tell people...

"We only have good days and great days, there are no bad days."

It's the same thing with this lesson. 

August was a great month for her, just not in fitness. 

That's cool, she got a ton of family time in, she recharged and enjoyed the beautiful Maine summer. 

Now, maybe we can go into "sprint mode" for September, October, and November, and then ease up a little through the holidays before cracking down again in January. 

So, it wasn't a bad month for her, it just wasn't a great month for workout frequency. 

That's fine. 

One last point...

Even if she only had one workout in August, she should be happy. 

The hardest thing about this stuff is to keep the ball rolling. 

Once the ball stops rolling, it gets harder and harder to get it moving again. 

What I mean is that even if you only get in one workout this month, that may keep the fire burning, and be the kick-start to your motivation this fall. 

Everything counts, we just don't want to put up a zero. 

It's not impossible, it just makes it harder to get back. 

Keep showing up. 

Every small action counts. 

There are no bad months. 

1% Better.

Dedicated to Your Success,

Doug Spurling 

Watermelon Pizza

INGREDIENTS

  • 1 watermelon
  • 1 cup coconut yogurt (or greek yogurt)
  • 1/2 cup strawberries, sliced in half
  • 1/2 cup raspberries
  • 1/2 cup cherries
  • 1/2 cup blueberries
  • 1/2 cup pomegranate seeds
  • honey or maple syrup (optional)
Screen Shot 2018-08-17 at 11.41.08 AM.png

 

INSTRUCTIONS

  1. Using a sharp knife, cut off a slice of watermelon right down the middle, about 2-3 inches thick.
  2. Using a spatula, spread an even layer of your yogurt around the watermelon leaving a bit of empty space at the top. (where your “pizza crust” is.)
  3. Layer your fresh fruit on top as you please. You can add as little or as many toppings as you like!
  4. Drizzle with honey or maple syrup for a little extra sweetness if desired.

Source: https://choosingchia.com/watermelon-pizza/

Walk The Tightrope

Quick message for you today as we're doing final preparations for our 3rd Annual Spurling Charity 5k that takes place tomorrow(I'll see you there, right?)...

Tightrope walkers.

You know what I'm talking about...

Those crazy folks that walk across mountains or city buildings on a single rope, step by step. 

Imagine the mindset that takes?

It's appealing to focus on the destination, the end of the rope.

But what happens if all they cared about was the destination?

They'd lose focus of the next step. 

They are concerned about one step at a time, mastering that one step, then moving onto the next one. 

Eventually reaching the destination, but the thrill and technique is not at the destination, it's about taking it step-by-step, mastering each one. 

We can learn a lot from that. 

Don't focus on the destination, if you're so concerned about the destination, you'll lose focus of what's right in front of you. 

Instead, take it step-by-step, enjoy the thrill and the process of each step, and master each step. 

Be a tightrope walker. 

1% Better.

Dedicated to Your Success,

Doug Spurling

PS: Whether you want to walk, run, or just hang out and listen to good music and eat good food, I hope to you and your family tomorrow at our 3rd Annual Spurling Charity 5k. You can register and get all the details here

 

 

 

 

What a rubber chicken teaches you about motivation

My first experience in a weight room was awful.

Mr. Stock, my high school softball coach, schlepped us all down to the weight room one day at the start of practice to record our three rep max on the bench press.

I knew nothing about the weight room, except that it was on the far end of the high school, smelled like dirty socks and sweaty boys, and was covered with lifting records of the high school football players. 

We elbowed one another and pointed at boys lifting while Mr. Stock lined us up by the bench press machine (we weren't using free weights). When my turn came, my coach had clearly overestimated how much I could lift. 

The handles moved two inches before I called uncle.

So he dropped the weight, with the same results. 

I don't think I even pressed 35 pounds. 

But in those 15 minutes in the weight room, I came to some conclusions:

I had no upper body strength 

I sucked at lifting weights.

And I never wanted to set foot in a weight room again. 

It would be almost 20 years before I walked into another weight room. 

I feel very fortunate that most of my association with physical activity has been positive. I was an athletic kid, loved being active, and when my time playing collegiate sports came to an end, it was natural for me to continue physical activity. 

That positive experience continues to motivate me to work out. I know I'll feel better after working out, which makes it easier, though not always easy, to motivate myself.

The reason I walked back into another weight room? My friend Will challenged me to give it another try, and with his help, I developed a positive association with it. That positive association helped to motivate me. 

So many folks struggle with motivation - and people ask us all of the time what they can do to be more motivated. Sure they want to lose weight, the doctor tells them they need to, they want to drop a few pant sizes - but if exercise is always viewed as a negative, chore based activity, they're going to continue the cycle of failure. 

What is it then, that will make exercise and working out a more positive experience and less of a chore based activity? 

It depends on the person I guess. 

But I can tell you what I've seen that works. 

Community. You might not like to work out, but if you love seeing your friends at the gym, you'll be more likely to show up. Also, they're looking for you at your workout and you don't want to let them down. 

Accountability. Knowing that your coach is looking for you and that if you don't show up, that coach is going to wonder where you are. 

Fun.

I think this last one might be the biggest one of all. One client described her time at Spurling as recess. You jump around, you dance, you throw rubber chickens, and you laugh. 

A lot. 

If you can find a team of people that can make working out more enjoyable, I'm willing to be you'll find the motivation to get there. 

Be strong. Be Kind. Have fun. 

 

 

 

 

 

A Magic Word...

Do you find an excuse to look at what's wrong with something well before looking at whats right or what you learned?

Don’t Worry.

I tend to do that sometimes too.

It's almost like human nature to focus on the negative. 

But it’s destructive when you live there.

Thinking about negative stuff leaves no room for creating what you want or doing great things for others.

Take a look at the news and you’ll find all the negativity you need. 

That’s why I NEVER watch the news.

There is a Law called the Law of Attraction.

It says when we focus on something, the more we think about it, the more it shows up in our lives. 

There is not a living person in the world that does have problems or think a negative thought once in a while. 

The difference between happy people and people who are always looking to get happy is how they control this.

"The quality of your life is the quality of your emotions on a daily basis"
- Tony Robbins

If this is true then we need a strategy. 

We need strategy to be able to shift from negative thoughts to positive ones as FAST as possible.

Here it is:

Every time you have a negative thought..

Complain about something..

Talk bad about someone else..

Get in a funk.. 

Say the word DELETE to yourself.

Delete wipes away the negativity and allows room for more positive things to come into your mind. 

It interrupts your negative pattern.

Say it out loud.

If you’re alone… YELL IT! 

DELETE!!! 

It feels really good. 

Try it, make it a habit.

If you do, more happiness and positivity is in your future.

1% Better.

Dedicated to Your Success,

Doug Spurling

Garden Potato Salad

Ingredients

Dressing: 

  • 2 cloves garlic, peeled
  • 2 1/2 teaspoons kosher salt
  • 1/2 cup mayonnaise
  • 2 1/2 tablespoons white wine vinegar
  • Freshly ground black pepper

Salad:

  • 8 cups water
  • 2/3 cup dry white vermouth
  • 3 cloves garlic, smashed
  • 2 tablespoons kosher salt plus additional for seasoning
  • 1 sprig fresh thyme
  • 1 bay leaf
  • 4 black peppercorns
  • 2 pounds small red-skinned waxy potatoes, sliced into 1/8-inch-thick rounds
  • 5 medium carrots, peeled and sliced into 1/8-inch-thick rounds
  • 1 bunch radishes, sliced into 1/8-inch-thick rounds (about 8)
  • 1/2 English cucumber or 1 large Kirby cucumber, sliced into 1/8-inch-thick rounds
  • 1 cup grape or cherry tomatoes, halved
  • 3 scallions (white and green parts), thinly sliced
  • Freshly ground black pepper
  • 1/2 cup lightly packed chopped mixed fresh herbs, such as flat-leaf parsley, dill, or tarragon
  • 6 lemon wedges
Screen Shot 2018-08-09 at 4.17.32 PM.png

Directions

For the dressing: Smash the garlic cloves, sprinkle with the salt, and, with the flat side of a large knife, mash and smear the mixture to a coarse paste. Put in a bowl and whisk with the mayonnaise, vinegar, and black pepper to taste.

For the salad: Put the water, vermouth, garlic, salt, thyme, bay leaf, peppercorns, and potatoes in a large saucepan and bring to a boil. Add the carrots, lower the heat, and cook until the vegetables are tender but not mushy, about 5 minutes. Stir in the radishes, then immediately drain all the vegetables in a colander in the sink. Remove and discard the garlic, thyme, bay leaf, and peppercorns. Cool slightly and toss the vegetables with the dressing. Cover and refrigerate about 30 minutes. (The salad can be prepared up to this point a day ahead.)

About 10 minutes before serving, toss the cucumber, tomatoes, and scallions in a small bowl with salt and black pepper to taste. When ready to serve, fold the cucumber mixture and herbs into the potato salad. Serve with lemon wedges.

Source: https://www.foodnetwork.com/recipes/food-network-kitchen/spring-garden-potato-salad-recipe-2125686

How Do You Treat A Goldfish?

How do you care for a sick fish?

Change the water, right?

Change the environment.

I was talking with a client yesterday about how she was "off the wagon" for the last two weeks. 

She was busy with family stuff and tried to work out at home, and just could not muster up the motivation. 

She even eluded to having a gym at her work, and that she can never find the desire to use it because "it's work."

The environment will always make a difference. 

I empathized with her, letting her know, I too struggle with the same thing. 

I have a full gym in my garage, everything I need. 

I can count on one hand the number of times I've used it in 2018. 

Today is not about finding the motivation, or finding your why, it's a reminder of how important a strong environment is. 

We wish everyone the best of luck when they say they're going to work out on their own at home, but we usually find about 90% of people (us included), are unsuccessful at that attempt. 

Why?

It's your home. 

It's family time. 

It's where you cook breakfast, play with your kids, and watch TV. 

The walls don't bleed with motivation and encouragement to workout. 

I give all the credit to those that can muster the motivation to do so, but just know if it doesn't come naturally to you it's going to be a long uphill battle. 

The same goes for traditional health clubs or gyms.

Nothing against them, they are right for certain people, but with rows and rows of machines, everybody plugging along like a hamster on a wheel, it doesn't exactly feel like the most motivating atmosphere, nor do we even know what to do once we walk in. 

So what does make a strong workout environment?

In my opinion, here is a list of the top three (in no order) things that make a strong workout environment. 

1. Non-Traditional Space: Although intimidating at first, when you walk into Spurling it feels like a different space (hopefully). Different equipment, lots of open space, high ceilings, good music (most of the time), quotes on the walls, etc. We don't have rows and rows of machines, and when you walk in, you mentally already feel a little more motivated to get after it. 

2. Coaching: This is one of our three pillars (accountability and community are the other two). All clients have a coach at every single workout. So even if you don't quite have the motivation that day, the coach can usually get you to do more than what you would normally do on your own. 

3. Clients/Family: When you walk in, you see the same faces. You wave to them, they say hi to you. People know each other. You see people pushing themselves, going on their own journey, but you see them working hard, and that pushes you to work even harder, not in a competitive way, but in a motivating way. People want to be a part of something bigger than themselves, and you surround yourself with people who want to see you succeed. 

So, whether you work with us, or elsewhere, these are the three things that make for a strong workout environment. 

Why is this so important?

Change is hard enough. 

Getting in the habit of working out on a consistent basis is not easy, and is usually seen as something that is a chore. 

By surrounding yourself with like-minded people in a strong environment, it just makes that change a little bit easier. 

1% Better.

Dedicated to Your Success,

Doug Spurling

 

Oh the stories we tell ourselves

Ever had someone completely call you on your B.S.?

I have.

Just the other day in fact. 

My number one skill, aside from dominating the sports category in Trivial Pursuit, is kicking the ever-loving crap out of myself.

I do it in multiple ways - physically at the gym, mentally at the end of the day, sometimes the beginning, and at least a handful of times in between.

I do it for a multitude of reasons - because I didn’t do something as well as I thought I should have. Because I did do something I thought I shouldn’t have. I set high expectations and often come up short. 

Recently, I’ve been feeling badly about a lot of things - I’m not sure that it matters much what those things are.

And so a friend of mine called me out.

I mean called. Me. Out.

My private email signature has the following quote:

“One must be compassionate to oneself before external compassion.”  - The Dahli Llama 

She wanted to know, and I'm quoting her directly "what kind of b.s. is that quote when you don't feel that you deserve kindness for yourself?"

Um...well....

I told her that I have the quote on the bottom of my emails because I want to remind every single person I send an email to how important it is to embrace kindness for themselves. And I want to remind them that they are worthy of kindness and compassion.

And that unless they can do that for themselves, they’ll have a very difficult time doing it for someone else.

She just stared at me, unblinking, as I said this. 

"Yet you rake yourself over the coals over every mistake you make and every perceived flaw you can find?" she was somewhat incredulous. 

I didn't know what to say. 

The best I could come up with, after a lot of reflecting, is that I often look for ways to validate that I’m not a good person. Someone offers positive feedback and I brush it off - someone offers constructive or negative feedback and I use it as confirmation for that strongly held belief; which is ultimately, that I’m not deserving of kindness.

We’ve all constructed belief-systems about ourselves. That we’re unlovable, undeserving of happiness or kindness, that we don’t deserve success or love - I mean the list goes on and on. But just because we believe it doesn’t mean that it’s true. 

I don’t know what negative beliefs you might have about yourself. 

But today I’d challenge you to take a look at some of those belief systems - take a long, hard look at those old beliefs - and pretend, just for a half a second, that they aren’t true. 

I know, it’s tough right? 

It’s ok, try it anyway.

And I’ll keep trying to challenge my long-standing beliefs as well. 

Be kind. 

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. 

I was watching the local weather yesterday and Keith Carson mentioned that we've had double the amount of humid (over 70 dew point) days compared to any previous year. 

Pair that with the time of year for vacations, BBQ's, maybe some final plans with the family before the kids head back to school next month, and you get the worst month in fitness. 

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

Lessons From The First Year Of Parenting...

Yesterday my son, Kaden, turned one. 

As I reflect back on the last year, he taught me a lot. 

A lot about family, about time management, about business, and about life. 

The last year has been nothing shy of a giant rollercoaster, but that's what makes it so fun. 

I look forward to many more years of learning and growing alongside my K Man. 

Without further ado, here are three of the lessons that I've learned or reenforced within me over the last year. 

1. Time is our most valuable asset

I write about time a lot. 

Selfishly, by writing about time, I continue to keep it top of mind. 

The last year has flown by, and as I hear from clients, that's the one consistent with all of this...

it goes by too fast!

I've done well for myself in my early years, Kaden won't have to worry, and I continue to work hard everyday to create a better life for my family. 

But the one thing I can never give him more of?

Time. 

I've gotten progressively better at valuing my time, being efficient with my time, and trying to spend as much time with Kaden and Megan as I possibly can. 

I'm not perfect, but over the last year, this is the are I've improved the most on. 

I run everything through the filter...

Does it take time away from my family?

If the answer is yes, it better be well worth it. 

Kaden is the reason I don't say yes to every e-mail, the reason I no longer answer your Facebook Message or text in .2 seconds, and the reason I have to say no to the person that just wants to pick my brain for a few minutes. 

Time.

I've become more efficient with my time, waking up at 430am is miserable somedays, but I do it so that I can get the bulk of my productive stuff done before he wakes up. 

I have my top 3 priorities for the day,  I get those done first. 

I schedule everything, including my workouts, and I say no to anything that is a distraction. 

Sure, I'd love to hang out at the gym for a 90 minute workout, but right now, a quick 45 minute circuit is what I sneak in before picking him up from day care. 

Most of you reading this have a few years of experience on me, and I know a lot of this is a head nod for you. 

I learn a lot from you, more than you know, but here's my challenge for you with this lesson. 

Time is our most valuable lesson. 

How are you spending your time?

I think this last year as a parent has made me more productive. 

I had a lot of people tell me that I wasn't going to be able to do everything I do once Kaden came along. 

I would argue, I get more done in less time know. 

I say yes to what's important. 

I say no to anything that's a distraction. 

I make sure I schedule "me time" with daily mediations, reading, and a workout. 

I audit my time consistently, and we can all benefit from that.  

2. Being present is my largest area of opportunity

As much as all of the above with time management sounds great, I still do have a large hole in my personal development. 

Being present. 

I've spent the last year carving out more hours to be with my family. 

But have all of them been quality?

No. 

My mind is often a pinball machine, with ideas and thoughts never ending, bouncing all over the place. 

I want to do so many things...

I want to make the experience at Spurling Fitness better, I want to make the team at Spurling so much better, I want to help my business coaching clients more, I want to make a bigger impact in the community, I want to help more people, I want to travel the world, and I want to rack up more experiences...

So many ideas.

But what about now?

Like right now. 

This moment. 

I spend the bulk of my day reflecting about past experiences and how I would have made them better, or thinking about the future, and confirming what I'm doing right now is going to make a better experience for my clients, my team, and most importantly, my family. 

But sometimes the best thing I can do is be present, here, right now. 

I'm not going to lie...it's my biggest area of opportunity. 

Slowing down, and learning from Kaden. 

Being in the moment, playing with those blocks or trucks, and just being present. 

I will continue to write about this lesson, even if it doesn't help you, it helps me remember what's important. 

As much as it's important to carve out more time with the family, and be more productive, if that time is not quality, it doesn't matter. 

I've missed out on so much because of this, I've argued with Megan too many times because of this, and it hurts, yet like an addictive drug, I'll constantly catch myself going back. 

Going back to the "ideas guy" and running scenarios in my head, thinking about all the projects or ideas I want to conquer, sometimes personal, sometimes business. 

I'm there, I'm in the room, my body is there, but my mind is not. 

I've gotten much better at it. 

But being present is still the largest skill I need to develop. 

When I say I learn a lot from Kaden, this is a great example. 

I know that when he's on the ground, playing with his blocks, he's playing with his blocks. 

That's it. 

He's not thinking, he's not doing anything else but playing with his blocks, loving life. 

I can learn a lot from that. 

3. Leaving a legacy is what matters most to me.

I think this sums up why I'm here. 

I'm a servant. 

I'm motivated by serving others. 

I want nothing but the best for my clients....

I want nothing but the best for my team...

And I will do everything possible to build the best damn life for my family. 

I've always been a pretty driven person, but being a parent has taken this to another level. 

When my mom died eight years ago, don't ask me why, but I used her death as motivation to drive me. 

I will outwork you, I will out hustle you, and I do that with the end goal of making sure, if she's looking down, she's proud of me. 

Now with Kaden around, everything I do is to leave a better legacy for him. 

I want to teach him, I want to mentor him, I want to be his best friend. 

I want him to say 85 years from now, when he's rocking in his chair, talking to his grandkids...

"That was my dad. He made a difference in this world."

I visualize that, clearer than you can imagine, and that's what drives me everyday. 

So how do you balance it all?

I need to be present and in the moment...

Yet I can't sit around stacking blocks on the carpet all day long if I want to make a difference in the world. 

There are so many things I want to do, people I want to impact, and places I want to visit. 

Yet I want to be present, and play with blocks on the carpet with Kaden. 

It's basically a combination of the first two lessons, it's yin and yang. 

It's being more efficient with my time....

It's making sure I have my "me time" for mental and physical health so I can be around for him as long as possible...

Yet it's hustling and outworking everyone to build a better future for him.

How do we balance it all?

I don't have the answer. 

All I do is bring it back to my life motto, the phrase that I sign off every e-mail with, the phrase I sign every card with, and the phrase we plaster all over the gym. 

1% Better. 

I just aim to be a little better than yesterday. 

1% Better.

Dedicated to Your Success,

Doug Spurling

 

It's Never Straight...

Each and every day we handle conversations from clients or prospective clients that revolve around results, the speed at which they're happening, or not happening. 

We hear it a lot, but I think it's important to have a continuing reminder in your head that success is never a straight line. 

Let's take it outside of fitness first. 

When in life is success ever a straight line of progression?

Hardly ever. 

You struggled to sit upright as a baby, you then learned how to balance on your bum. 

You started crawling, tried to stand, fell, and eventually after several falls learned how to walk. 

You fell riding your bike before you got better at that. 

You maybe struggled in school before you figured it out and graduated. 

You were dumped or told no in relationships until you figured it out, and it still can be a rocky road.  

You struggled in your career, and still, have good days and bad days. 

In life, let alone fitness, success is never a straight line. 

And until you realize that and use that as part of what makes it so fun you'll continue to get frustrated, mentally beat yourself up, and stay discouraged. 

So when it comes to fitness you have to mentally prepare that things are not going to go your way. 

Stay positive, have a growth mindset, but know that it's never going to be this continuous flow of results. 

You're going to miss a whole bunch of workouts...

You're going to go through a stretch where you don't work out for months or even years...

You're going to make some poor nutrition choices...

You're going to gain weight when you're trying to lose weight. 

You're going to not make it to the gym because something else calls in life. 

And guess what?

That doesn't mean you're a bad person. 

It means you're human! 

Part of the fun of this journey is realizing it's not going to be a straight line. 

I mean how boring would that be?

Part of the fun can be troubleshooting why you're not getting results, seeing what you can change, analyze your behaviors, and try new things.

It's what makes it so fun! 

That's the way you have to look at this journey. 

It's not about the workout today. 

It's not about how much protein you had today. 

It's not about how much water you drink today. 

It's about the journey. 

And this journey is going to have some highs, and it's going to have some lows. 

And that my friends is what makes life so fun :)

Keep at it. 

Success is never a straight line. 

1% Better.

Dedicated to Your Success,

Doug Spurling

Broccoli Tots

Ingredients

  • 2 cups or 12 ounces uncooked or frozen broccoli
  • 1 large egg
  • 1/4 cup diced yellow onion
  • 1/3 cup cheddar cheese
  • 1/3 cup panko breadcrumbs
  • 1/3 cup italian breadcrumbs
  • 2 tablespoons parsley ( or cilantro rosemary,
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper

Instructions

  1. Preheat the oven to 400°F. Grease a baking sheet with a thin layer of oil or line with parchment paper and set aside.

  2. Blanch the broccoli in boiling water for 1 minute then remove and shock with cold tap water to stop the cooking process. Drain well.

  3. Chop broccoli finely and mix throughly with the egg, onions, cheddar, breadcrumbs, and seasoning. Scoop about 1.5 tablespoons of mix using a ice-cream scoop or your hands and gently press between your hands into a firm ball then shape into a tater-tot shape. It helps to wash your hands after every few tots to keep them from sticking onto your hands. Place on your prepared baking sheet.

  4. Bake until golden brown and crispy, 18-24 minutes, turning half way. Remove from the oven and enjoy hot with ketchup, sriracha, ranch dressing, or your favorite dipping sauce!

Source: https://gimmedelicious.com/2015/05/17/healthy-baked-broccoli-tots/

A Coach?

I'm a coach. 

We have a team of coaches at the gym. 

But do you know the origin of coaches, and why we call ourselves coaches?

As usual, it has nothing to do with fitness...

The word 'coach' actually comes from the 15th century. 

In Hungary, they built wagons that would take people and supplies from one destination to another, and they called them coaches. 

That's why you now hear things called stagecoaches, motor coaches, etc.

A coach is someone that guides the journey, taking someone from where they are to where they want to be. 

My team happens to do that through the fitness realm, where I tend to focus on the personal and business development side, but it's still all coaching. 

Coaching is about empowering a person to fully live out their calling.

Coaching is about the agenda of a client.

A coach encourages action and change. 

So, at the gym, my team focuses on being great coaches in the fitness realm. 

I aim to be a great coach to them from a leader and personal development side. 

But it's still the same thing. 

Encouraging action, encouraging change, and empowering people to live out their fullest potential. 

So whether it's leadership, fitness, or business, it's the coaching that makes the difference. 

So no, my team at the gym are not trainers, they are coaches. 

We all need coaches. 

We all need people, whether it's in fitness or another area, that helps take us from where we are to where we want to be. 

It's not the tools, it's the coaching. 

1% Better.

Dedicated to Your Success,

Doug Spurling

PS: On top of coaching my team to be better coaches at the gym, I do business coaching for a small group of Maine Small Business owners where I help them build their business to be more efficient, more profitable, and make a bigger impact on the community. I'm looking to take on 2-3 more business coaching clients. If this is something you're interested in, just reply and let me know, and we'll set up a time to chat about it. 

 

 

 

 

 

 

 

 

Random thoughts on training in my 40's

Working with a bunch of under 30 guys means that I’m perhaps a tad more sensitive to my age than I probably should be. I promise you that once I came on board, casual conversations around the office became a bit more challenging during coach’s meetings where we talked about training “middle aged” clients. 

Josh: Generally we won’t have a 40 something year old…

Me: What? What won’t you have a 40 year old do? Hmmm??? What??

Josh: Drag an SUV across the parking lot with her teeth. 

The most challenging part of aging for me, and I know I’m young, is balancing my athletic skills and wants with the realities of a 41 year old body that I’ve already put through the ringer playing various sports throughout the years. 

My competitive days might now revolve around golf and slow pitch softball, but I still want to train like an athlete - not just because it’s fun, but because it’s who I am. 

1. I still like to train 

We all have particular gym identities, and mine is that of an aging athlete. For me, that means that I want to throw medicine balls, deadlift until my face falls off, and throw some running in there because it feels good. 

2. Recovery is waaaaay more important than it used to be

I didn’t think anything about running or working out every day when I was in college and my early twenties. This week, as I’m finally picking up a training routine after being hampered by injury, I’m on my third day in a row of training, and my legs know it. So tomorrow’s workout will be foam rolling and light stretching, because I’m not a spring chicken any more. (More like early summer).

3. If I don’t warm up, I pay the price

Pretty much what I just said. If I don’t warm up properly, which is following a complete foam rolling routine and a full body warm up, I’ll tweak something sooner or later. Our muscles aren’t filet mignon, they’re beef jerky. (Not my analogy, but it works. Gross, but effective). We need to warm up to help prevent injury.

4. I still think of myself as an athlete

I’m not going to the Olympics (maybe the senior ones someday) or to play a professional sport, but I still think of myself as an athlete. So this refers back to the first random thought, which is that I like to train. Playing sports isn’t just something that I used to do; it’s how I first learned to relate to the world. I was on my first team when I was five, and was on teams almost every year of my life right up until 2015. 

5. Be smart when it comes to injury

So, pretty much, I’m the best example of what NOT to do when it comes to working out around an injury, for all of the above reasons. I find it hard to balance my competitive mentality with the restrictions of an injury, but the reality is, the sooner you take care of an injury, the sooner you get back to doing what you love. 

6. You might have to train differently than you used to

We have a client who has had a double knee replacement and double hip replacement, and she has a crazy hard core athlete mentality. But she’s also accepted the limitations of her body and embraced what she can do. It’s not that she can’t train - it’s just that she has to train differently. And she’s made peace with that.

I often joke with clients that there should be a support group for aging athletes, and I mean that. I’m not sure that there’s anything more defeating than when you ask your body to do something (run a marathon, weed the garden, play a pick up game with your kids) and you find that you can’t do it. And that’s where I find it’s helpful to both have a coach, who can program for you, and a solid community of people who can keep you sane when you’re on the sidelines. 

Thanks to all of you who helped keep me sane while I was on the sidelines these past few months.