Happy Election Day!

That's about as far as I'll go with my political opinion :)

Today I wanted to talk about a concept that I think if you can master, you'll be ahead of 99% of people. 

Hear me out...

Answer yes or no to these questions:

Should you brush your teeth?

Should you exercise?

Should you get your vegetables in?

Hopefully, you answer yes to all three of those, right?

Well, why does one of them get one more often (hopefully) than the others?


Each morning when you wake up you pull the trigger (going to the bathroom, showering, etc) that it's time to brush your teeth. 

Now it's just part of your routine. 

You probably have a similar routine at night. 

Well, can't we just duplicate that for exercise and nutrition? 

We all know we should eat healthy and exercise. 

That's not the problem. 

It's behavioral change. 

We just need to make those things a habit. 

So, how can we make exercise and healthy eating a habit so we don't have to think about it?

Here are a few suggestions:

1. Change your environment. Do you find yourself making the same poor choices in the same place (in the office, on the couch after dinner)? It sounds simple, but all you have to do is change your environment, and the craving will probably go away. Because it's usually not a craving, it's a habit. 

2. Pick the desired trigger that you now associate with exercise. For example, are you trying to get it in before work? If so, really put an emphasis on the "morning commute" is the morning commute to the gym. Or when you brush your teeth, you're brushing your teeth to get ready for the gym. Put your gym clothes in your bag next to your keys, etc. T

These all seem like really simple concepts, but here's my question...

Are you doing them?

So here's my goal for you today. 

Do something tomorrow that triggers a positive action and reply and let me know what it is. 

1% Better.

Dedicated to Your Success,

Doug Spurling

Barriers & Bridges...

Throughout life, we go through a lot of barriers...

I remember the barrier of trying to find my first job at 14. 

The barrier of wanting to lose all that weight before going off to college. 

The barrier to finding my true passion. 

The barriers to business. 

The barriers to raising a kid.

I'm sure I could go on and on, and I know you have your own barriers. 

The barrier to fit into those dress pants. 

The barrier to finding a job that you love going to every day. 

We also have emotional barriers like not believing we can do something, anger, or a feeling of disempowerment. 

But what happens...

As you continue to try to get past these barriers, doing small things to chip away at them, 1% better, you don't realize what's going on underneath your feet. 

You're building your bridge to get over it. 

When a barrier comes up in life, you have two choices...

You can turn around and give up.

Or you can build a bridge and get over it. 

We all have barriers, but it's those who can build a bridge to get over them that have the most success. 

Do you remember when you first lost those first few pounds?

That was a barrier, and whatever you did, you built a bridge to get over it. 

That bridge took you on a journey until the next barrier. 

That bridge now has to go back under construction to get over the next barrier. 

Life is a relentless pursuit of building bridges to get over your barriers in the way. 

Attack you barriers, build your bridges, and you'll have massive breakthroughs. 

1% Better. 

Dedicated to Your Success,

Doug Spurling

220 in a 110 World

I’m down in Kentucky for some business meetings, but right before I left yesterday the power was out at my house, and it reminded me of a great line I always try to think about…

Be a 220 person operating in a 110 world.   

For those who don't know, most of the US electrical runs on 110 volts. 

Some of the high energy big stuff requires 220 volts. 

Double the volts. 

A 220 person in a 110 world means a lot of things. 

If you're a 220 person...

Your energy is a step ahead of everyone else's.

Your productivity is superior to everyone else's.

Your attitude is extremely positive.

Twice as good. 

No time to be average. 

Think of how much that can carry over. 

There's so much negativity in this world. 

There will always be something to complain about. 

Why can't we challenge ourselves to be that 220 person in the room?

The person that shines brighter, the person that is more positive, and the person that leads the way. 

As always, there's a relation to fitness.

There will always be the people that keep doing the same thing, not willing to change, and expecting different results. 

There will always be the people who don't want to put the work in, who just want to be "average."

And there's nothing wrong with that. 

But that's the 110 world. 

If this resonates with you, you're the type of person that wants to go above and beyond, be that 220 person in the 110 world. 

Work twice as hard. 

Shine twice as bright. 

Be the energy for others. 

So many applications...

So I challenge you...

How are you going to be a 220 person in a 110 world?

1% Better.

Dedicated to Your Success,

Doug Spurling

Jack-o-Lantern Stuffed Peppers

Slow Cooker Shredded Taco Chicken

2 chicken breasts
1 teaspoon cumin
1 tsp garlic salt
1 tsp chili powder
1/2 tsp black pepper
1 can diced tomatoes with green chilies

Add chicken to the bottom of the slow cooker, sprinkle seasonings on top and then cover with diced tomatoes. Cook on low for 6-8 hours or high for 4-6 hours. Shred chicken and allow it to remain in sauce.

Stuffed Peppers

4 bell peppers your choice of color
2 cups rice of your choice
1 shredded chicken breast from the above recipe
1 cup shredded cheddar cheese
1 can black beans rinsed and drained

Bring a large pot of water to boil.  While you are waiting for the water to boil, rinse peppers, slice off the tops and hollow out the insides, be sure to remove any seeds and the white part inside. If desired, use a small paring knife to cut out a jack-o-lantern face. When water is boiling, put the peppers and tops in and allow to cook for about 5 minutes until peppers are tender.  Remove from water and set aside to cool.  Mix the cooked rice, shredded chicken, cheddar cheese, and black beans together in a large bowl.  Fill each pepper with the chicken and rice mixture and top with extra cheese, if desired. Replace pepper top back on top. Bake at 350 for 30 minutes until cheese is melted and pepper is done to desired tenderness.  

Alternately, once peppers are stuffed, wrap in plastic wrap and refrigerate, when ready to cook, preheat oven to 350, remove plastic wrap and bake for 1 hour.


Create Some Freedom...

This weeks focus has been on planning.

I hope you have enjoyed it, and if you’re a client at Spurling I hope you enjoyed the entire 6-Week Lifestyle Challenge.

I want to wrap up the week by sharing with you what we call a Friday Freedom Session. 

This is an exercise I use to help me shift gears from "working man" to "family man."

During the week most of us are moving a hundred miles an hour, and all of the sudden we try to shut things off and switch our focus over to the family. 

Well, that doesn't just happen magically. 

I recommend every Friday taking 30-60 minutes and doing a Freedom Session. 

It will free up your mind and help you make a smooth transition so you can focus more on what's most important, family. 

Here's what a freedom session looks like. 

Grab a notebook. 

1. 5 Positives From The Week

Write down the 5 best things that happened this week. We tend to focus on what we're not getting done, but I'm sure we can all think of 5 things that were positive. 

2. Clean Up

Do you ever have a clearer mind when your desk is clean? That's not by accident. Spend a few minutes cleaning up your desk, organizing all your papers, etc. Whatever "clean" looks like in your life, make that happen. 

3. Inbox Zero

This is huge. Go through all your e-mails and text messages and get down to inbox zero. If something needs to be saved move it to a labeled folder. The mind will be more clear if you don't have 1000 red notifications on your e-mail

4. 15 Minute Mind Sweep

Write nonstop for 15 minutes. Get everything that is in your mind onto paper. You can organize it later, but it will help clear up the anxiety and stress when you get it all on paper. 

5. Review Your Upcoming Calendar

Review next weeks calendar and make sure it looks good. Take care of any rearranging you need to do, daycare, etc. 

6. Review Your To Do List

We all should have a working to do list. Review it, see what still needs to stay on there, and get it organized for the next week. To do list are things that are single steps.

7. Review Your Project List

Not everything should live on your to-do list. If it has multiple steps it is classified as a project. Get all your projects on one list, and then extract out single steps of those and put them on your to-do list. 

8. Review Waiting For List

Your waiting for list is things that you can't move on until you get something or hear something. Maybe you're waiting for a phone call or e-mail to come back. Maybe you're waiting for a package to arrive or another co-worker to finish their part of the project. 

9. Review Someday Maybe List

This is the list of all the things you want to do but they don't really have any urgency. It's good to have on paper so that you don't forget, but you want to separate them from the urgent things like your to-do list and project list. 

10. Review Goals & Vision

We all should have goals and a vision for our life. They should also be written down. At the end of each week, I like to read my goals and vision to make sure I still like them, to make sure my actions are matching them, and to keep them top of mind. 

That's a freedom session. 

It will probably take you about 30-60 minutes but I guarantee you it will clear your head tremendously, and it will make the following week that much more productive. 

Give it a try and let me know what you think. 

If your life is chaos and you're not productive with your time it just will snowball into not getting your workouts in and making poor nutrition. 

It's all one big puzzle :)

1% Better.

Dedicated to Your Success,

Doug Spurling

If You're Furious With Your Results...

The journey we're all on can be so frustrating at times. 

You think you're trying hard, but yet you just can't seem to get the results you're looking for. 

Or, you're nervous and scared to start, that paralyzes you, and you never take any action. 

It can be frustrating for sure. 

However, what happens when we get angry or frustrated?

We say "screw it!"

We binge eat, stop working out, or try to do it on our own, but in reality, we end up just yoyo-ing around, and never make any progress, or worse, go backwards.

On this journey, which I call it a journey for so many reasons, you're going to go through ups and downs, nobody loses weight every single week, nobody makes progress 52 weeks a year, and that can lead to massive frustration. 

Next time you get frustrated (and this could apply to any moment of frustration, not just fitness) think of one of my favorite lines...

If you're furious, get curious. 

I use this in business a ton. 

If I'm frustrated with a team member or a result of something we're trying, it's very easy to get mad, but instead, I try to get curious. 

The same thing in a relationship. 

It's never all roses, sometimes you have moments of frustration. 

When you feel that coming on, try not to get furious, but get curious. 

We now have a 6’ life-size teddy bear in the gym.

We named him Carl. Curious Carl.

Although he acts as a hilarious prop (see our Facebook Page), he also is a good reminder anytime you see him to be curious.

Ask yourself why.

Why are you frustrated?

What's the problem?

What's the solution?

What could I do differently?

Am I doing everything possible?

Do my actions match my intentions?

Keep asking questions. 

Typically, that tends to reveal a lot more, especially a lot more over just getting furious about it, which does nothing. 

With fitness, by getting curious you may be honest with yourself and realize that you may not be trying as hard as you really can. 

You may realize that your intentions are great, but they're not always backed up by your actions. 

Getting curious may make you realize that you're doing the same thing you've been doing and expecting a different result. 

It forces you to be self-aware. 

So, next time you're frustrated, in fitness, or in life, remember the line...

If you're furious, get curious!

1% Better.

Dedicated to Your Success,

Doug Spurling

Start where you are

I love this quote.

I love this concept. 

Because it embraces you for you. It's not asking you to change. It's not asking you to be someone different than who you are, right now, in this moment.

It offers permission, and it also offers some accountability. Accept who you are, and where you are, but take action.



Change the story you tell yourself about what all of the reasons you’ll start next week, next month, tomorrow. Too often we wait.

I'll start going to the gym on Monday.

After my birthday.

After that trip. 

You can start right now. But you have to change way you think about getting started.

The quote comes from a book of the same title by Pema Chodron, a Buddhist nun whose work I've followed for a few years. The book is a guide to compassionate living. 

I'm a procrastinator. I'll do anything to avoid getting started. I don't know why. I just do. 

But I also like this quote because it's gentle. 

The quote "no excuses" absolutely works for some people. Many athletes are motivated by coaches shouting things like no excuses, and no pain, no gain. I still have t-shirts from high school with those quotes. They work. And they are true. You have to be willing to recognize when you're making excuses regarding change. You have to recognize when you're not making exercise and nutrition a priority.

But I don't believe that motivation, accountability, and self-compassion need to be mutually exclusive. 

Regardless of what it is that you're putting off, take a look at what you're waiting for. Sit with the why. Embrace where you are in your life.

Start with where you are.

Start with you who are.

Are You Making This List?

If you can't tell I am about as Type A as you can find. 

Everything is time urgent, I keep massive to-do lists, and I aim to get 1001 things done each day. 

Coach Kim likes to say to me…

"Doug, when would you like this done? Yesterday, right?"

There’s a big area of opportunity for me as well.

When you move fast, aim to get a lot done, and want to change everything, all the time, it can cause things to break or not go right.

But we do our best to plan, right?

And that’s the theme of this week…


Here’s a strategy in planning that works for me and might work for you.

Why do we plan?

We plan so that we can set ourselves up for success.

As the saying goes, failing to plan is planning to fail.

So, how do we plan the day?

First off, aim to get three things done each day. 

I limit my to-do list to just three things. 

If more happens, great, but if these three things get done, it's a win for the day. 

My to-do list for each day used to be dozens of items long. 

There's always ways we can do things better, meetings that can be held, projects that can be worked on, and I would put it all on one day. 

My coach (yes, even we have coaches) cracked the whip on me and got me to limit my to-do list to three items. 

Three big rocks. 

Three things that are the most important on that day. 

It's been tremendously helpful in not overloading my to-do list, and forcing me to focus on what is most important on that given day. 


Second, and I think the more valuable lesson that I'm working on is creating a "not to do" list. 

It's still a work in progress, but basically, I'm outlining the things I'm not going to allow myself to get distracted by, the items that are just busy work and not part of the big three rocks mentioned above, and things that I need to say no to. 

By creating this not to do list it allows me to focus even more on those big three rocks. 

Things on this list would included excess time on social media, outsiders asking to meet with me, and other small “sand” in the jar the should be filled with rocks.

In your day and in your life there will always be 1001 things you could be doing, opportunities, things you could be saying yes to…but what are you saying no to?

I'm trying to say no to a lot more. 

So, my challenge for you...

As you plan and create a daily to-do list try to keep it to the big three rocks.

What are the big three things that MUST get done that day? 

Really prioritize what the three most important things are. 

Second, start creating a not-to-do list. 

A list of things that you say no to, things that distract you from the more important tasks, and things that don't help you get 1% better. 

Creating this list has been a game changer for me, and should you choose to implement it, I know it can help you in your planning.

1% Better.

Dedicated to Your Success,

Doug Spurling 


The Easiest Way To Fail...

This is the last week of a Lifestyle Challenge we’re running with clients at the gym.

For the last six weeks we’ve focused on a different themes aside from fitness or nutrition.

For example, things like gratitude, meditation, sleep, etc.

This final week is all about planning the night before.

I have very strong opinions about this, so hopefully it doesn’t offend anyone :)

I figured this would be a great topic to share with everyone since I know not all of you are in the Lifestyle Challenge.

If I had to boil it down to one of the most important things we can do to make progress everyday, it’s this topic.

Planning the night before.

There are a lot of people that don’t plan the night before, that don’t write things down, and those are the same people that forget things all the time and live a very scattered life :)

You set 90% of your day up for success if you plan the night before.

Sure, I get it, you can’t control 10% of it, I have a kid too.

But, you bet your bottom dollar you can be as proactive as possible and be ready for the day.

What does the day look like?

Any scheduled appointments I need to be on time for?

What time do I have to be at work?

Is there anything I need to bring to work?

Is there anything I can pack tonight in prep for tomorrow (hint: workout clothes & meals)?

What time am I scheduled to workout?

What are my meals going to look like?

What are the big three things I’m going to get done to make progress?

It takes five minutes.

However, those five minutes, and WRITING DOWN a plan for your next day will lead to a lower stress day, a more productive day, and a day that you can definitely say you got 1% Better.

Like I mentioned earlier, I have very strong opinions on this stuff, mostly because I see it everyday with clients and with my team.

If my team plans for their day before, if they write down what they are going to do, if they plan for the circumstances that could come up, they have much better days.

If our clients plan the night before, pack their meals, pack their workouts clothes, and plan their day so they can get a workout in, they have much better days.

Now, we still have to execute on that plan, a plan without action is no good, but we must first start with planning.

Join us for this last week of the Lifestyle Challenge and challenge yourself to plan the night before every night this week and let me know if you think it helps.

1% Better.

Dedicated to Your Success,

Doug Spurling

You Know...

A short and simple message today on this beautiful fall Friday…

A question to ponder about, a question to drink a cup of coffee over…

Are you really giving it your best?


Are you really giving it your best?

Only you can answer that.

Somedays, regardless of the outcome, the answer is yes.

Somedays, if you reflect back, the answer is no.

You know, we’re all self-aware enough that we know, in the moment, whether we’re giving it our best or not.

Giving it your best doesn’t always have to equal getting more done, or losing more weight, or checking more off your list, but it does mean that when you close your eyes at night, you can confidently say you did your best.

The world needs you, more than ever, to give your best.

Your family needs you to give your best.

You need to give your best.

Yes we can have technology and other human beings to tell us when we’re lagging, or to give us a kick in the butt sometimes, but you know when you’re not giving your best.

You know when you’re throwing in the towel early, you know when you’re dragging when you could be moving a little faster, only you know if you’re not giving it your best.

Again, depending on the day, giving it your best doesn’t always mean the same thing, but if you want results in life, fitness or otherwise, you need to give it your best….

Every. Single. Day.

Are you giving it your best?

1% Better.

Dedicated to Your Success,

Doug Spurling

Dig Your Well...

We are who we are and we are where we are because of a series of choices.

We make certain choices, everyday, and those choices, compounded together are a direct reflection of who you are today.

Extreme Ownership.

A great book, but also a behavior I try to instill in my team and all of you.  

We can help, but only you, yes you, are responsible for everything that happens.

You know when you’re giving it your best, and you know when you’re not.

You know when you didn’t show up.

We can remind you, hold you accountable, and motivate you, but ultimately it’s up to you.

So what now?

If you’re not happy with where you’re at, fitness or otherwise, it’s time to start digging your well.

Where you’re at today is typically not a reflection of choices from yesterday or even this month, it’s a series of choices made over several months and even years.  

So, if you want to change, that’s how it’s going to happen.

Start digging your well now so that it can fuel you in the future.

Quite often we don’t see the benefits of these small behavioral changes, the 1% Better motto, the consistent effort before giving up..


All of those small changes are you digging your well, and then those habits will last you a lifetime, but you have to dig the well first before it gives you water.

If you want to have a successful 2019 you have to start now.

You have to start digging your well.

1% Better.

Dedicated to Your Success,

Doug Spurling

Finding the blue sky moment

My cousin’s wife walked into the funeral home. 

She wore a sequined top that shone in the afternoon sunlight, and as she greeted us all with hugs announced “I wore this because I thought it was the kind of top Aunt Juanita would love.” 

We all nodded our approval before my cousin Terri spoke up. 

“Go have a look in the casket.”

Much to her chagrin, and everyone else’s amusement, she was wearing the exact same blouse my Aunt Juanita was laid out in. It was the lightest moment in an otherwise very sad day. But it was the kind of story my dad’s sister would have told over and over again. She had that dry British sense of humor that is common in my family. She had a knack for finding humor in strife.  

Doug has written a few times about remembering the blue sky - that even when the clouds are hanging above you to remember that there is blue sky above. That moment of levity was my blue sky moment in the day. Recently, I’ve been focused on the practice of gratitude, trying to think of three new things every day to be grateful for, and to think of why I am grateful for them. 

That day, in that moment, I was grateful for my sense of humor and that my family shares in that humor. Humor is how my aunt survived a life of struggle. Humor is how I’ve learned to make the best of sadness. 

I’ve been home to Pennsylvania only twice this year, both times for a funeral. The longer you live, the more loss you will have I suppose. I am lucky, in that I’ve been spared the kind of loss that many others have lived through at much younger ages. If there is a cost to aging, then the empty feeling of losing someone we love must be the price of admission. 

I left the church to the closing hymn of “On Eagles Wings,” crying harder than I meant to as I watched my brother and cousins carry her casket. As I held the umbrella over my mother’s head on our walk to the car, I remembered the quote, “if you live to be 100, I want to live to be 100 minus a day so I never have to live a day without you.” 

Oh the wisdom of Winnie the Pooh. 

Emptiness is a tough feeling. It’s hard to know what to do with the hollow pit in your stomach. We cope in different ways - with food, with alcohol, with anything that will make us feel numb for a little while. Later in the day, after the funeral, I hung out with my dad at one of his local clubs, a time that would have typically been spent in the company of my aunt as well. 

Sitting in that club with my dad, I missed my aunt - I thought of her laugh and her jokes and her love of Patsy Cline. I looked over at my dad who was staring intently at a preview of Sunday’s Steeler’s game, knowing his pain of losing his first sibling - of seeing his family shrink. I felt a catch in my throat and tried to freeze the moment in my mind - I want to freeze so many moments of time with my dad.   

I leaned over and tapped my head on his shoulder for a second, then focused my attention on the t.v. 

Two people, holding their grief together in silence. Holding their grief together in love. 

My blue sky moment? That everyone should be so lucky, to have someone with whom to hold their grief. 

The Best Question You Need To Ask Yourself Today...

Thanksgiving is just around the corner.

You’ll be sitting around the table with your family, sharing memories, reflecting on the past year, expressing things you’re grateful for.

But here’s a question I want you to ask yourself…

“If we were sitting together 12 months from now, Thanksgiving 2019, what would be your dream result?”

The clearer you can get on that question, the more in depth you can go on that question, the better your success will be over the next year.

I always tell people, we can help you if you know where you want to go.

However, you first need to decide where you want to go.

Get so detailed on that question, picture yourself sitting next to your family on Thanksgiving 2019, what would be your dream result?

This is not just a fitness question either…

Of course, you can write down (you are writing it down, right?) how you feel, what your energy level is, what pant size you’re wearing, how you’re sleeping, how you look and feel, and maybe even what your body fat percentage is.

However, you can also use this question for the other aspects (remember my post last week about the 7 Dimensions of Wellness?) of your life…

How are your finances?

How much money do you have saved for retirement?

What’s your ideal day look like?

What time do you wake up, what time do you go to bed, what do you get to do in a typical day?

What does your family look like?

All of these questions and more are questions you need to ponder to answer the question…

“If we were sitting here 12 months from now, at Thanksgiving 2019, what would be your dream result?”

Get so clear on this you can smell it, feel it, touch it.

Write it down, write it as if it already happened, and now we know what we need to do over the next 12 months to make that vision a reality.


There’s a follow up question.

So, let’s say you got really clear on the above question, you have it all written down, now you need to ask yourself…

“What do I need to change in order to make that happen?”

That’s where the action comes in.

It’s great to have this vision, this desired result, but we need to also hold ourselves accountable to a clear plan of action that is going to get us there.

We know if we want to a different result, we need to do something different.

Doing the same thing and expecting a different result is the definition of insanity.

So, get really clear on what you’re going to change to make that happen…

Are you going to change your workout frequency?

Are you going to change your nutrition habits?

Are you going to create a budget or change your spending habits?

Are you going to change your daily schedule?

Whatever it is, only you can answer what YOU are going to change, but you must change.

You must always be getting better.

1% Better.

I hope this question resonated with you.

If you need help with this just reach out and let me know.

1% Better.

Dedicated to Your Success,

Doug Spurling

The Hardest Word To Say...

Remember as a kid how easy it was to say no?

Heck, we got yelled at all the time for saying it to our parents.

"Eat your veggies."


"Do your homework."


What happened?

As adults, we have a hard time saying no to anything that comes in front of our face. 

We aim to be all things to all people and say yes to everything. 

More work projects?


More commitments on the weekends?


More late night events?


Whatever happened to saying no?

Today I'm challenging you to think about the power of no. 

Remember this...

Every time you say yes to something you're saying no to something else. 

When you say yes to staying late at work you're saying no to family time. 

When you say yes to that new job title that sounds fancy and comes with more responsibilities you're saying no to weekends home with your kids. 

When you say yes to things that are not a priority, you're saying no to things that are. 

So, how do you know what to say yes to and what to say no to?


You have to first set rules for what is important to you. 

If going to the gym 10x per month is something you want to make a priority and say yes to what are you going to say no to? 

Maybe that means not staying late at work. 

Maybe that means saying no to sleeping in. 

Or maybe that means dad is going to cook dinner tonight so mom can go have some "me" time. 

Saying no to things allows you to say yes to your priorities. 

It allows you to say yes to things that actually matter, the things you enjoy doing, that thing that makes the biggest impact. 

The more you say no to, the more focus and attention the things that you do say yes to get. 

Thus, you get better results to those things. 

Remember, we all have the same 24 hours. 

I know you always hear it, but it's the truth.

Albert Einstein had 24 hours.

Mona Lisa had 24 hours. 

Gandhi had 24 hours. 

I have 24 hours. 

You have 24 hours. 

So why are some people so good at getting things done and making an impact each day and others just can't seem to get out of there own way?

Some have the discipline of saying no to things that are not important.

Saying no is freeing. 

It simplifies your life. 

It gives you more time to do the things that make you happy. 


My action item for you today…

What is one thing you're going to say no to?

What will that allow you to do more of that matters?

Reply and let me know. 

1% Better. 

Dedicated to Your Success,

Doug Spurling

No Bake Monster Pita Pizza


  • ¾ cup guacamole

  • 4 6-inch whole-wheat pitas

  • 16 slices cucumber, ¼ inch thick

  • 4 (1 ounce) sticks mozzarella string cheese, each cut into 12 rounds

  • 1 tablespoon cooked or canned black beans, halved

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  • Spread 3 tablespoons guacamole over each pita. Top each with 4 cucumber slices, 12 cheese slices and 12 bean halves, creating eyeballs by placing half a bean on each cheese slice; place some of these on cucumber slices. Cut the pizzas into wedges or serve whole.


7 Dimensions of Wellness

When we look at an individuals desire to become “healthier” we tend to focus on the physical stuff….

Exercise, nutrition, and maybe even sleep or stress.

Those are super important, but that’s not everything.

If we truly want to look at the total picture, we need to look at what we call the “7 Dimensions of Wellness.”

Wellness is defined as an active process of becoming aware of and making choices toward a healthy and fulfilling life.

We hear wellness and we initially think of things like fitness, yoga, nutrition.

The reality is, that’s just one dimension of overall wellness, physical wellness.

If we truly want to work on becoming “healthier” we need to look at all dimensions…

The 7 Dimensions of Wellness include:

  • Physical: Recognizing the need for physical activity, healthy foods, and sleep

  • Intellectual: Recognizing creative abilities and finding ways to expand knowledge and skills

  • Emotional: Coping effectively with life and creating satisfying relationships

  • Financial: Satisfaction with current and future financial situations

  • Social: Developing a sense of connection, belonging, and a well-developed support system

  • Spiritual: Expanding a sense of purpose and meaning in life

  • Vocational: Personal satisfaction and enrichment from one’s work

Now, for sake of brevity, I won’t go in depth of all seven today, but my/our ultimate mission is to change lives, not just physically, but through all dimensions of wellness.

However, spend a moment with me and let’s go through a couple scenarios…

Let’s say you hate your job (vocational wellness).

Do you think that impacts your physical wellness?

Does it impact your stress, your nutrition, and maybe even your workout frequency?

You bet.

What if you’re struggling with financial wellness?

That can cause stress, leading to poor nutrition choices, lack of sleep, and impacting other areas of wellness.

It’s all connected.

I think it’s vital to have “people on your team” who are going to help you in all areas.

That’s why this journey never ends.

We never take a break, we just focus on different areas, but it’s a never ending process.

It’s an ongoing pursuit of getting better, 1% Better, and you need a team of experts by your side, challenging you, holding you accountable, and pushing you to be the best version of you.

Over time, I’ll continue to breakdown the 7 dimensions of wellness and help you connect all of them.

My take home point today…

We can’t look at your journey in this box of just exercise and nutrition.

We need to look at the entire circle, the entire picture, all dimensions of wellness.

Just like everything else, we’ll never be perfect at all of them, but during certain times of our life we need to work on developing each area.

1% Better.

Dedicated to Your Success,

Doug Spurling

PS: As we continue to grow the Spurling Community keep an eye out for more with the 7 Dimensions of Wellness ;)

Life is an opportunity

I was standing in the back of the ICU room when the respiratory therapist waived me forward to take my turn doing chest compressions. 

I stuck my thumb to my chest and looked at her in disbelief.

“Me?” I said.

“Are you the nurse transporter tonight?” 

I nodded, and made my way to the hospital bed where a woman lay dying. The person in front of me stepped down from doing the compressions and the respiratory therapist urged me forward. 

I said the only thing that popped into my head. 

“I was an English major.”

The respiratory therapist was taking care of the breathing part of CPR, pumping air into the patient’s lungs, and this clearly wasn’t her first Code Blue. 

“That’s ok,” she said.

I climbed onto the bed, and with my knees next to the patient, dug hard into my CPR training from a few months ago. 

“A little higher,” the respiratory therapist said. She sounded calm. Casual. 

“Good,” she said. “Quick and firm.”

The patient’s eyes were open; empty; gone, but with each pump of my hands, all I could think was live. Live. Live. Inches away from my head, her husband held her hand, begging her not to leave him. I saw his tears drip onto the bed. His grief and the sound of machines were all I could hear in the room.

After what seemed like an eternity, the respiratory therapist tapped my shoulder, and I turned so that the next person could take her turn doing compressions. 

I faded into the back of the room as the scene unfolded for a few more minutes. Finally, two doctors in the corner of the room looked at their watches and then at each other. 

“Should we call it?” one asked.

I was struck by how casual his manner seemed, as the other doctor nodded. 

“Yes, let’s call it.”

And with that, someone announced a time of death. The people in the room dispersed and I stepped out into the hallway, trying to take in what I had just experienced. One of the ICU nurses tapped me as she left the room.

“We’ll page you soon,” she said. And looking at my confusion went on, “to take the body to the morgue.” 

I went back to the break room where I’d been spending most of the overnight shift at St. Vincent’s Hospital in Erie, Pennsylvania in between errands as a nurse transporter. I was in my first round of grad school, my first round of clinical depression, and picking up shifts as a transporter at the hospital. This was my first, and last, overnight shift working as a transporter for the entire hospital. 

This was the first time I saw how fragile life really was. How thin the line between life and death could be. I’d been to my grandmother’s funeral. I’d watched my mentor fade away from cancer. But I had never before been in a room when life left and death entered.

At 7:00 am when my shift ended, I walked out into the cold winter streets and got into my car. I could see my breath as I turned the ignition key, and for just a brief moment, tried to appreciate what I’d witnessed overnight. 

That life, with it’s struggle, strife, and sometimes endless uphill battles, is a gift. At 22 years old, all I could feel from my life was the struggle - the searching for belonging - the existential crisis of what my journey was supposed to be all about. 

But in that moment, as I pulled away from the curb and drove back to my apartment, I saw, for the first time in a long time, that my life was a struggle, but also an opportunity.  

The One Ingredient You'll Always Need...

I'm a terrible cook. 

Luckily I have a great wife that doesn't mind cooking, and the invention of the crock pot helps too. 

There are only about four things that I can execute on in the kitchen. 

Making coffee. 

Scrambled Eggs. 


Homemade Pizza. 

Hey, it's better than nothing, right?

Anywho, what's that have to do with today's lesson?

In any of those above selections, there is always at least one ingredient you need. 

I could make coffee 100 different ways, but I still need coffee beans. 

I could make a pizza 100 different ways, but I still need a dough. 

When it comes time to fitness, and especially nutrition, there is one ingredient you'll always need. 

Any guess?


It's the core of success. 

In our eyes, a successful equation looks like this:

Success = Coaching + Community + Accountability

Ideally, for best success, we have all three. 

However, if I only had to pick one, I'd probably pick accountability. 


It doesn't matter if you're working out with us, at another gym, at home, on vacation, if you don't have some form of accountability you will not succeed. 

It's human nature. 

We will do everything to find the easiest way, the path of least resistance. 

We will say yes to doing something for someone else to say no to ourselves. 

It's why you try to workout at home and very rarely have success, there's no one there holding you accountable. 

We need some form of accountability. 

Always and forever. 

I don't think we ever reach a point where we don't need some type of accountability. 

I need it. 

You need it. 

We all need it. 

We aim to integrate accountability into our process here by doing a few things:

1. You have to schedule all of your sessions so it's an appointment you don't want to miss

2. We are waiting for you at the gym, expecting you, and you don't want to let us down

3. We e-mail/Facebook you every single day :) Sometimes annoyingly, but you hear from us every day. 

4. We check in regularly, track progress, and make sure you have some goals. 

That and other ways is how we build in accountability, but you need to find what accountability looks like for you. 

Maybe it's having a workout buddy. 

Maybe it's saying you're going to go the gym on social media and that way you don't want to let them down. 

Maybe it is joining our community or another community, that support you throughout this journey. 

Just like you'll always need beans to make coffee and eggs to make eggs, you will always need accountability to make fitness and nutrition a success.   

How are you held accountable?

1% Better.

Dedicated to Your Success,

Doug Spurling

Protein Peanut Butter Cup Squares



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  1. Line an 11×7 baking dish with waxed paper.

  2. In medium bowl, mix the butter, whey protein powder, erythritol, stevia and peanut butter together. Spread mixture in the bottom of prepared pan.

  3. In Pyrex or metal bowl over pot of simmering water, melt chocolate chips with the peanut butter, stirring until smooth. Pour melted chocolate over peanut butter mixture and spread evenly to cover top.

  4. Refrigerate for at least an hour before cutting into squares. Keep in the refrigerator for snacking.

Do You Want To Drop 2 Jean Sizes in 8 Weeks?

If you don’t, no reason to read this one today. No biggie.

Is it really possible to Drop 2 Sizes in just 8 weeks?

Yes it is. Plus, if you don't, you get your money back! 

Click here --->>>

Current Spurling Member and Want In? Click here --->>>

"What is the Drop 2 Jeans Size Challenge All About?"

Most people work out just to work out.

And there's nothing wrong with that, if you're not interested in specific results.

But we like setting goals, be it weight loss, strength gain or what have you - and actually helping our clients achieve their goals.

We're fanatical about delivering results!

Many of our clients have come to us after working out at big box gyms, trying random weight loss programs, and working with other personal trainers with little to no results.

Frankly, we pride ourselves on the results we are known to deliver to our clients.

We guess you can say that we like to create fitness and fat loss programs that produce results and that our clients can stick to.

That's a BIG thing... creating workout programs that are challenging enough to change your body, but fun and motivating so you'll stick with it.

Well, we've created what we consider our best challenge yet.

We call it the "Drop 2 Sizes Challenge" and its fat loss driven workouts and nutrition program (not diet - we HATE diets) is designed to get you down at least two jean sizes in only eight weeks!

Let's say that again...

We've figured out how to help you lose two pants sizes in only eight weeks without having to starve yourself or having to work out six days a week.

Don't get me wrong, our "drop two jeans sizes in eight weeks" program does require you to work out and you'll work out hard, but only 3-4 times per week.

And like we said, there's no dieting or starving involved, just good ol' sensible eating.
We'll give you a list of foods to eat, foods to avoid and foods to exchange so you'll get maximum fat burn from this program.

This program isn't just about losing inches and weight either.

It's about getting toned and defined in your arms, legs, and midsection.

Click here --->>>

Current Spurling Member and Want In? Click here --->>>

How Does the Drop 2 Jean Sizes Challenge work?

  •  It's an 8-week fat loss and fitness program designed to melt at least two pants sizes off of you. (If you’re a current member your membership will be upgraded to Premium, unlimited sessions).

  • The workouts take place here at our facility under the watchful eye of certified fitness experts.

  • Every workout is designed to put you into the coveted state of "afterburn", which is a state of having an elevated metabolism for well over 20 hours after you've worked out. (The afterburn is the real reason you'll burn maximum fat.)

  • And to help you get the most out of this 8-week program we're going to give you a nutrition plan to follow.

  • As always, you're going to have a ton of motivation and accountability because that's our secret ingredient. Well, that and our awesome ability to help you burn fat and tone up fast

Now The Fun Part...

  • This 8-week program starts on Monday, October 22nd.

  • And the best part is that you're going to go shopping and buy yourself (or find an old pair) a nice pair of jeans. BUT, they must be two sizes too small for you. (There's a method to our madness here... motivation.)

  • And then you're going to bring your new pair of jeans in to us on your first day and we're going to hold 'em for you here at Spurling Fitness. 

  • At the end of the eight weeks, you'll have lost at least two pants sizes and you'll comfortably fit in your new jeans

  • We've created a really fun, motivating and high-energy program to help you drop at least two sizes in eight weeks.

  • Best of all, this program is for any fitness level... whether you're just starting out or you've been working out for a long time, this program will work for you because it's customized for your fitness level.

I Almost Forgot To Mention...

I'm so confident that this program will help you drop at least two sizes that we’re backing it all up with an unconditional money-back guarantee. If at the end of eight weeks you haven't lost at least two sizes, we'll refund your money.

Click here --->>>

Current Spurling Member and Want In? Click here --->>>

As a reminder the program starts on October 22nd & we're closing applications on October 14th.

1% Better.

Dedicated to Your Success,

Doug Spurling

P.S. - The next 8 weeks are going to go by no matter might as well make good use of them with this special program.

Click here --->>>

Current Spurling Member and Want In? Click here --->>>