The second arrow

If you’ve ever listened to Buddhist teacher Tara Brach, you’ve likely heard her discuss the Buddha’s story of the second arrow.

“If you get struck by an arrow, do you then shoot another arrow into yourself?”

If you’re me, the answer is yes, over and over and over again. It's just how I roll. 

The first arrow is when something happens - we hit the snooze button for 30 minutes instead of 10 (me, this morning), we overeat at a party when we swore we wouldn’t, we have five drinks instead of two, when someone treats us in a way that feels disrespectful. Brach describes the first arrow as the natural experiences that arise from the human animal that we are: fear, aggression, greed, craving. 

But the second arrow is our reaction to what happens. In the Buddhist teaching we are reminded that with the second arrow comes choice. 

A few weeks ago I wrote a post talking about the phrase “I can’t get out of my own way.” The second part of that expression might be “and I can’t forgive myself for that.” I have talked openly about my struggles with depression - which is a first arrow for me. I'm not sure where or why I experience depression, but it's a complicated mix of genetics and life experience. So often the things we hate about ourselves are shaped by a plethora of forces - genetics - brain chemistry - experience - but as Brach reminds us, we didn’t choose any of this. 

I didn't choose depression. In fact, I hate the way my depression makes me feel. Lazy, unproductive, sad, unfocused. I hate it. That hate is my second arrow. Hate is my reaction to how I feel. And it's often self-hate.

The fitness industry is as much about human behavior as the science of periodization, fat loss, and hypertrophy. And nowhere have I seen more self-blame and self-flagellation than in fitness. We set goals, for getting to the gym, for changing our eating habits, for more self-care, and those goals can often become clouded by those first arrows. 

Do you know there is even research out there suggesting that we are genetically predisposed to be morning people or night people? I didn't. Don't worry - I'm looking into it and will tell you when I find more information. But I know many people who just can't talk themselves into a morning workout and then hate themselves for not going. 

I’m not saying we don’t need some accountability. But what else can we make room for if we stop the pattern of self-blame? If we replace the phrases “I suck at life, I suck at adulting, if I was auditioning for the part of a grown up in a play I wouldn’t get the part”  - without this constant inner monologue of hate, what else might we make room for? 

If you create the right space, you never know, Morgan Freeman might just be narrating your life in your head. I mean, hey, it could happen.  

There are books dedicated to this tricky and complicated subject, so it’s way too much to do justice to in a short blog post. 

But as with all things, change begins with awareness. We cannot control the action - but we can control the reaction. 

The Wheel-The Ultimate Guide to Goal Setting

Yesterday I did a pretty lengthy post on planning and goal setting, but to be honest, it barely cracked the surface.

Today I want to get a bit more tactical and talk about the wheel of life and how you need to use that as your guide to goal setting. 

But first, as a follow up from yesterday, I asked you to think about and write down the answer to two questions....

What are your values?

What does your ideal day look like?

It starts with that. 

Every goal, every decision, and every plan will tie back to those two questions. 

So today we're going to dive deeper and go bit more tactical, but please don't go on until you've written down and spent time answering those two questions. 

For the few that actually took action and wrote them down, I can all but guarantee improvement right away.  

For those that didn't...just remember that ideas are crap and execution is everything :)

So onto this wheel thing.

I believe I got it from Tony Robbins, but I'm not entirely sure. 

Just like everything in life, everything I've learned came from the people I've met or the books I've read :)

So, if you think of a bicycle wheel, what holds the tire on?

The rim. 

And what's inside the rim so that it doesn't collapse as you ride the bike? 

Spokes. 

Spokes on a wheel are the best way to think about goal setting. 

You have different spokes, and you can make up your own spokes, but these are the ones I recommend. 

• Physical
• Family
• Career
• Financial
• Emotional & Spiritual

So, as you look to set goals, use these as your categories, and ideally, you're chipping away at each of them. 

Now, the most important thing to remember is it's all connected.

If your physical spoke is suffering it's most likely going to affect your family, your emotions, etc. 

Same thing if your financial spoke is suffering, it's going to affect your emotional, family, and career spokes. 

So just remember that they are all connected as you go through this journey. 

Alright, so where do you begin?

List out each spoke in your wheel of life and write down the answer to the following question for each category. 

What does success look like 12 months from now?

Seriously. 

If you got to wave a magic wand and have everything come to fruition, what would that category look like?

Paint a clear picture.

Ideally, this is taking your ideal day and values and breaking it down into each subsection.

So for physical maybe it looks like a certain number of workouts per week, a certain event completion, a milestone on an exercise, or a specific pant size. 

For financial it may look like dollars in the bank, specific amount saved for retirement, or getting to debt free status.

For emotional it could be doing a gratitude journal every day, with a rank of 1-10 how your feeling that day and trying to get to an 8 or a 9. 

For a family, it could be a certain vacation, the plan to have a child, or setting a milestone as a family. 

Your specific goals are your specific goals. 

Like I said yesterday, I'm not here to tell you what your goals are, that's up to you, but hopefully, this puts some structure behind it. 

So you have your values, you have your ideal day, and you have what success looks like in each of your spokes on the wheel of life. 

It's time to execute. 

Constantly have one action item that you're executing on each day that is moving you towards that "magic wand" scenario. 

Once you answer the question "what does success look like in this spoke 12 months from now?" you can answer the question "and are the action items required to make that happen?" 

That's it. 

It's about execution. 

All of this planning is great, but if we don't have any execution of those ideas it was a waste of our time. 

You have to know what success looks like for each category, but then from there, it's about a daily execution of something that moves you closer to that goal. 

You could set certain milestones or check-ins like 30 days or 90 days. 

So if your ideal financial spoke is to have a million bucks in the bank, you can break that down into what that needs to look like a year from now, 90 days from now, or 30 days from now. 

However, it's still going to require some type of daily action, and that's where the magic is made. 

You're constantly chipping away at this sculpture with daily actions to build your masterpiece. 

Daily action. 

Daily execution. 

This is 1% better at it's finest. 

Start to map your wheel out and let me know if you have any questions. 

I hope this helped. 

1% Better. 

Dedicated to Your Success,

Doug Spurling

Your Vacation.

Do you wake up on a Monday dreading going into work?

As you go through the week do you spend your time wishing for the weekend to come?

And finally, do you spend the weekend dreading Monday all over again?

If so, it's time for a change. 

One life. 

This is not a dress rehearsal. 

We have one at bat, one chance to do everything, make all the difference, and leave the world a better place. 

If you agree with that, then why are you spending over 70% of our time on earth (Mon-Fri) miserable, wishing for the 30%?

I read an interesting quote the other day...

"People spend more time planning their vacations than they do their life."

Really?

Ok, so what if you're nodding your head to all of this but you're not sure what to do to fix it. 

First off, you're not broken, all of us struggle with this, and it's just a matter of slowly chipping away at it. 

However, I truly believe life is too short to wake up miserable. There are no redo's, this is the only life we have, so why spend it with people you don't enjoy being around doing something you hate?

It starts by having a clear vision. 

A clear north star.

Once you know the "end" you can reverse engineer everything back.

Today, my goal is to give you some questions that you can start to ponder as you work towards spending a little more time planning your life than you do planning that trip to the Bahamas. 

Question 1...

What are your values?

When you think of values, think of your guardrails. 

You're on this journey (the road), going a million miles per hour, what are the guardrails that keep you on track. 

For me, my values are happiness, family, and legacy. 

So, when it comes time to creating my ideal life, my ideal day, I always go back to those three things. 

If it's not going to make me happy, help my family, or leave an impact on someone else's life and improve my legacy, I'm not going to do it. 

Let's look at a few examples...

Why do I spend an hour of every day writing this e-mail?

I'm sure there are more "productive" things I could be doing. 

However, it makes me happy and ideally leaves one person a little better after reading it so that helps slowly chip away at my legacy. 

What about cutting the grass?

I pay to have a landscaper come to our house because right now cutting my lawn does nothing for my values. 

It doesn't make me happy, it takes time away from my family, and it doesn't leave the world a better place, so I'm not going to do it. 

You can see if I didn't have my values in place, I'd probably be cutting the lawn. 

And don't pull the money excuse thing, because the $50 that I spend on landscaping is the same as what someone who really values socializing spends on restaurant and bar tabs, or the person that really values nice clothes spends at the store.

There's no right or wrong, it's just what's important to you.  

Now, the cool thing is, no one person's values are alike. 

What if one of your values is the environment, and you love being out every day planting and growing things, awesome, do it every day. 

Or, what if one of your values is also happiness and you love the satisfaction of seeing the fresh cut lawn, knowing that you did it yourself. 

Then you should be doing it as often as you can. 

I'm not telling you how to live your life, but I am telling you to spend some time planning it. 

So, now that you have your values, and you know your guardrails it's time to move onto question two...

What's your ideal day?

Seriously. 

Now, I'm not talking sitting on the beach with a drink in your hand ideal day, I'm talking what do you see yourself doing every single day. 

Sitting on the beach with a drink in your hand sounds great, but I think we can all agree that three things would happen...

Your bills wouldn't get paid...

You'd become really unhealthy...

And ultimately, you'd get bored and lonely after a week or two. 

So it sounds good, but what does your ideal day look like in real life?

What time do you wake up?

What do you do at work?

What kind of people do you surround yourself with?

What time do you get home from work?

What do you do after work?

All of this is important. 

Because it becomes vital as you look at what makes you happy. 

If you love sleeping in until 9am and that's super important to you, maybe you find a job that doesn't require you to start until lunch time (I'm thinking restaurant/hospitality/medical) field. 

If you value being home by 5pm every night you better not work in the fitness industry. That's our busiest time of day, and it will always be, so you're most likely going to have to work during that time. 

If you value being around people and you're an IT person, that could help you make a job decision. 

Job one has you sitting at a desk working on projects. 

Job two has you going around troubleshooting with others. 

If you value people you should take job two, if you value independence and working by yourself job one sounds like a better fit. 

Again, no right answer, it's just important to have some guardrails in place. 

So, I'm not saying let's all work two days a week and sip on margaritas all day long. 

What I'm asking is do you know what your ideal day looks like?

Map out from the time you wake up to the time you go to bed what your ideal day looks like. 

Then, slowly chip away at your daily decisions to work closer to that ideal day, keeping your values in mind and using them as guardrails. 

It's not going to happen overnight, and I'm not asking you to quit your job tomorrow if you're miserable, but your daily actions should be moving you towards your ideal day. 

Finally, I used careers examples a lot for context, but this applies to all aspects of life. 

Are you happy in your relationship?

Do you love your fitness routine? 

You do know that with the right people and programs fitness can be fun, right?

Life's too short for anything but doing what you love. 

So, your two questions for today...

What are your values?

What is your ideal day?

If you can take the time to answer those you'll be making great progress, and it will rewarding knowing that your spending more time planning this one life we have then your next vacation. 

1% Better.

Dedicated to Your Success,

Doug Spurling

PS: What does this have to do with fitness? Fitness is just a vehicle for a happier and healthier life. You also need to factor in the other 165 hours a week you're not working out if you truly want to live life to the fullest. 

RAS

Do you ever get a new vehicle thinking that you are the only one with that model or color, and then all of the sudden you start seeing the same one everywhere you go?

RAS

Reticular Activating System. 

It's the awesome computer in our brain that most of us never use on purpose. 

What we think defines who we are. 

It's not that there are more black trucks on the road than before, you're just now thinking of black trucks so you see more of them. 

But it's not just thoughts on vehicles, it's everything. 

Every day we have thousands of thoughts that seem to leap in and out of our minds. 

Those thoughts greatly define who we become and what we achieve. 

Think about the kinds of thoughts you've had today. 

People tend to dwell on what's not working, and our thoughts are dominated by problems and self-criticism.

The RAS is the attitude programming in the brain, and you can control it. 

So if you're telling yourself you can't do something, you won't be able to do it. 

Worrying has the same effect. 

Attitude is the only thing we can control in life, yet it's also the most powerful. 

A very efficient machine, the RAS zeros in one any area of interest. 

So if our attitude is negative, we're going to have negative outcomes. 

So, what does all of this mean for you?

If you're looking to achieve certain outcomes in life and in fitness, immerse yourself in positive thoughts about it. 

Any statement you make to yourself makes a thread in your brain and the more thoughts on that topic that stronger the thread. 

So why not make them positive thoughts?

It's the only way to get a positive outcome. 

That's why goal setting is so great. 

Goals focus your attention and force your brain to attract what you want. 

Most people spend more time planning a vacation than they do planning a life. 

Setting goals in every aspect of life, including fitness, puts your RAS to work. 

I know it can be challenging, but just like when you think about black vehicles you see black vehicles, when you think about positive success, you get positive success.

Mindset will always trump everything.

Hope this got some wheels turning.

Let me know if you have any questions.

I'll be back on Monday to kick-start another great week.

1% Better.

Dedicated to Your Success,

Doug Spurling

A Recipe You Must Try This Weekend

A month or so ago Megan and I were down in a conference in North Carolina and we were grabbing lunch at the hotel restaurant. 

She ordered a bean burger, it was the first time either of us had tried one. 

Wowza!

I mean, I love me some meat, but this bean burger was so flavorful and delicious we had to start making them at home. 

Since that trip, bean burgers have been a staple on our weekly dinner menu. 

They seem to be more filling and more flavorful than traditional beef patties. 

Here's a great recipe for you to try this weekend. 

Give it a go and let me know how you make out. 

Ingredients:

• 16 oz can black beans rinsed and drained
• 1/2 green bell pepper
• 1/2 small onion
• 2 cloves garlic, peeled
• 1 egg, beaten
• 2/3 cup whole wheat bread crumbs
• 1 Tbsp chili powder
• 1 tsp cumin
• Salt & Pepper, to taste

Instructions:

1. Place rinsed and drained black beans in a bowl. If needed, blot them with a paper towel to remove any extra moisture. Place in a large bowl and mash well with a fork.

2. Place the bell pepper, onion and garlic in a food processor and process until finely minced. Transfer mixture to a fine mesh strainer to remove the excess water. (Remove as much moisture as you can--if it's too wet, the burger won't hold together as well.)

3. Add the strained vegetable mixture to the bowl with the black beans.  Add the chili powder, cumin and salt and pepper and stir to combine. Add beaten egg and mix. Stir in bread crumbs.  Form mixture into 4 patties.

At this point you can choose to:

1. Grill the burgers on a well-oiled grill for about 4-5 minutes on each side.

2. Bake them at 375 degrees F on a lightly oiled baking sheet, for 10 minutes on each side.

3. Cook them on your stove using a grill pan, for 4-5 minutes on each side.

4. Refrigerate them for later.

5. Freeze them, covered, in a freezer ziplock bag for a quick weeknight dinner in the future

Nutrition Facts

Amount Per Serving (1 patty)

• Calories 257
• Total Fat 3g
• Saturated Fat 0g
• Cholesterol 40mg
• Sodium 696mg
• Potassium 458mg
• Total Carbohydrates 54g
• Dietary Fiber 12g
• Sugars 2g
• Protein 12g

The weather is looking sharp for this weekend, so it will be a perfect opportunity to try these. 

I'll be back tomorrow to wrap up the week. 

1% Better

Dedicated to Your Success,

Doug Spurling

Ground Turkey Sweet Potato Skillet

***Warning: Deliciousness Ahead**

Do you find yourself wondering what you should do with that ground turkey you pulled out of the freezer a few days ago?

Are you looking for new ideas on how to prepare sweet potato?

Well, wonder no more!

Here is where healthy protein meets healthy carb. Spice it up with a few of your own favorite ingredients [a.k.a, yummy colored vegetables] and BOOM. You have yourself a quick and delicious meal and possibly even some leftovers for lunch the next day!

Enjoy!

Ingredients:

3 small or 2 large sweet potatoes, peeled and diced (about 3 cups)
1 pound ground turkey
1 yellow bell pepper
1 cup onion, diced
½ cup mozzarella, shredded
½ cup water
¼ cup cilantro, chopped
2 tablespoons olive oil
1.5 tablespoons ground cumin
1 tablespoon garlic, minced
1 teaspoon chili powder
½ teaspoon salt
¼ teaspoon pepper

Directions:

In a large cast iron skillet, heat olive oil over medium-high heat. Add garlic and cook for 1 minute and then add ground turkey. Use a wooden spoon to break apart meat and continue cooking approximately 8 minutes until browned.

Add cumin, chili powder, salt and pepper. Stir well to incorporate.

Add onion and bell pepper, and cook for 3-4 minutes.

Add diced sweet potato and water. Stir and cover with a lid for approximately 6-8 minutes until the sweet potatoes soften. Add additional water during this process if needed to keep the meat from drying out.  

Remove lid and add additional salt and pepper if needed. Top with shredded mozzarella and allow it to melt. Remove skillet from heat and garnish with fresh cilantro before serving.

Original recipe from: http://www.lifeloveliz.com/2017/05/15/ground-turkey-sweet-potato-skillet/#_a5y_p=6338506

It's not too late

I spent my senior year of college in a Catholic convent.

Before you ask, there are no photos of me in a habit.

How and why I ended up in a convent is a long story for another day. But the short answer is this:

I was searching.

I did a lot of soul searching when I was in college – I got up early many days to attend a small daily massthat sometimes had as little as two of us in attendance – and I’d sit for a half hour after mass, meditating and praying on what I was supposed to do with my life.

Just so you don’t get the wrong idea, I also spent my sophomore year in college on probation for too many..err....practical jokes and what-not during my freshman year. I was searching, but I was still in college. 

The day that I graduated, I should have felt on top of the world and ready to take on the world. Instead, I was just confused as to what was supposed to come next for me. English majors who didn’t teach went on to become….

What did English majors do?

I felt, walking down State Street in Erie, Pennsylvania, in my cap and gown, that I’d missed something. My friends were graduating and going on to physical therapy school and accepting teaching jobs and OT jobs and I was walking down State Street in Erie feeling as lost as I'd ever felt.

My friends and classmates had figured something out – they had purpose and meaning. But the worst feeling I had that day, was that it was too late. If I hadn't figured out my purpose during college, I wasn't ever going to figure it out.

In the years between my college graduation and reading that quote, I had 25 jobs (I’ve now had 29). I loved that quote because I felt like George Elliot, whoever he is, was talking directly to me.

"Hey, Kim - it's not too late."

Now that I’m in the fitness industry, I love the quote even more.

It’s so easy to feel that because we never have – set foot in a gym – ran a 5K – took up golf – that we can’t. We didn’t learn those skills in our youth, and it’s too late to do that now. You can’t teach an old dog new tricks.

I’m calling bullshit. (Sorry mom – that I said shit).

Why not? Because there are 17-year-olds playing professional golf? If you have something that you want to do or try, here is your permission slip. 

Do it. 

I don't regret that I've come to a career and to strength training much later in life than most. I regret that I spent 15 years of my life feeling like it was too late to become what I was destined to become.

It's not too late.

Do it.

Are You Moving in the Right Direction?

Quite often it can be hard to look back over the last six months and think of the results you have achieved. 

We get so caught up in the day to day busyness that we don't realize all the progress we're making. 

This weekend alone we had three ladies post in our members only Facebook group proof that they're moving in the right direction. 

Stella went shopping and brought in a 50lb bag of dog food on one shoulder and a 2.5-gallon jug of laundry detergent on the other. 

Jennifer had a much easier time at her hike on Timber Island compared to last year. 

Kelly didn't need help carrying 80lb bags of concrete into the basement. 

This is the small stuff that makes a big difference. 

Ultimately, 1% better, is moving in the right direction. 

Sometimes it could be progress in the gym, sometimes it could be movement on the scale, it could be a smaller pant size, or it could be a feeling of confidence, energy, or feeling emotionally stronger. 

We need to remind ourselves daily that if we're struggling, we're trying, and if we're trying we are moving in the right direction. 

The journey of success is never a straight line, in fact, it's filled with zigs and zags, but ultimately, you are moving in the right direction. 

It can be hard to remember where you were six months ago, twelve months ago...

You see yourself every day, you get caught up in the day to day frustrations, but today I'm challenging you to remember you are moving in the right direction. 

I'm asking you to think back within the last year and give me one example of how you're moving in the right direction. 

Keep putting in the effort. 

1% Better.

Dedicated to Your Success,

Doug Spurling

PS: We're looking for awesome ladies to join our community just like Stella, Jennifer, and Kelly. If you've wanted to give Spurling a try, just click here. 

3 Recipes You Must Try This Weekend

Living with a pregnant woman has sure been a fun ride :)

With odd cravings at odd times, it's been a challenge for me to stay on track nutritionally. 

Becuase of course when she wants sweets, why should I be left out, right?

Well, here are three solutions that are working really well for us so I thought I might share them with you. 

I picked up a tub of our Vanilla Milkshake flavored Quest Nutrition protein powder at the gym.

Think of it not like a protein powder but as a flour replacement. 

Here are three recipes using the protein powder. 

Protein Powder Pancakes: These have been key on the weekends. Instead of making the traditional pancake mix we follow this recipe. We have used it for both pancakes and waffles. It gives you the extra protein and tastes just as good, if not better, than regular pancakes. 

Protein Powder Cookies: For this recipe, we forgo the chocolate chips and basically make what tastes like a sugar cookie. If I didn't remember to grab a bar for the gym it tastes just as good without the bar added, although that does give it even more protein. These have been great to keep in a container on the kitchen counter. 

No Bake Cookie Dough: We haven't tried this one yet, but it's on the short list of ones to make. Remember as a kid (or last week) when you use to eat the raw cookie dough right out of the jar. This is it. Give it a try and let me know how you make out. 

If you have a sweet tooth, these might be a nice solution.

Just like anything else, moderation is still key, but if you plan ahead these can be big improvements from the traditional stuff you would grab at night when you're craving something sweet. 

I hope you have a great weekend. 

1% Better.

Dedicated to Your Success,

Doug Spurling

What Does It Mean to Be "Spurling Strong?"

Yesterday I wrote about our motto of 1% Better. 

I hope you enjoyed it and would love to hear your examples of 1% Better. 

Today I want to share the story of Spurling Strong, a sister motto of sorts that is used alongside 1% Better. 

It's no secret that my last name is on the business. 

I take it as an extreme responsibility to keep our brand strong and loyal, but my last name is on the building not for me, but for someone else. 

If you've read my story before you may know that I lost my mom to stage four lung cancer. 

She was 52 and I had just turned 21 at the time.

She taught me everything growing up and really helped build my foundation for who I am today.

Just like a lot of the great moms out there. 

She was diagnosed in October of 2009 and fought a hard battle up until her final day on June 14, 2010. 

I can think of so many examples of her being "Spurling Strong."

The day she had to sit down and tell my brother and me at the dinner table that she had cancer. 

The day she had to go try a wig on because she had lost all of her hair. 

The day she attempted to get out of the hospital bed because she wanted to see my brother's high school graduation. 

And finally, the day we laid by her side at the Hospice House squeezing her hand, and she was strong enough to let go knowing that she raised two boys that would do just fine on their own. 

She was Spurling Strong. 

When I opened the facility I didn't put my last name on the building for me, I put it on there for her. 

Every day I wake up with a fire, this desire to get 1% better, this growth mindset to always be improving things, and the ability to leave a legacy by changing so many people's lives because I see her name in everything I do. 

That's how Spurling came about, and that's her story of Spurling Strong. 

We all have our own story...our own book we're writing. 

As clients become part of our family when they join they soon get to build their own story of Spurling Strong. 

It may not be fighting cancer, although we have several clients that have conquered that fight, it's your story about getting 1% better, about becoming a better version of you. 

Spurling Strong is being able to run around with your kids and not get winded. 

Spurling Strong is being able to have the confidence to wear that bikini this summer. 

Spurling Strong is being able to take that bag of dog food and sling it over your shoulder as your husband watches in amazement. 

Spurling Strong is the confidence to leave a steady job because you're miserable, and do something you love. 

It's the strength within you to keep fighting, to become not only physically stronger but mentally and emotionally stronger too. 

It's the strength to not give up, to not compare yourselves to others, to focus on your journey, and build your story. 

I'm fortunate enough to know hundreds, if not thousands of Spurling Strong stories. 

We all have our own story.

What's yours?

It's a true honor to see Spurling everywhere I go, and I use it as daily motivation to leave the biggest impact possible for the short time we're all here. 

Whether that's in business, in friendship, or in family, I'm here to leave a legacy, just like my mom did with Spurling Strong. 

I'd love to hear how you resonate with Spurling Strong. 

1% Better.

Dedicated to Your Success,

Doug Spurling

PS: I'll be back tomorrow to finish the week strong :)

What Does 1% Better Actually Mean?

You read it every day.

You see it in our facility, on our website, and we say it a lot. 

1% Better. 

But what does it actually mean?

I think it starts with why. 

Why does Spurling Fitness exist?

Spurling exists to impact, empower, and change the lives of those who are intimidated by the typical gym environment through strong coaching, continual accountability, a family-like community, and a desire to get 1% better each and every day.

That's our mission. 

That's why we do what we do every day. 

In an industry that has no regulations and "weekend trainers" giving you information, it can be tough to know what's right. 

You get thrown lines like...

"Lose 20lbs in 20 days."

"Take this pill to speed up your metabolism."

"Eat this food to shrink your belly fat."

Those are all great examples of nothing but good marketing trying to promise you a quick-fix. 

And you know what happens...

You try it, maybe you see results for a week or two, maybe a month, and then you gain it all back, plus more!

Am I right?

1% better is the opposite approach. 

It's about slowly chipping away at things. 

Realizing this is a journey and a marathon, not a sprint. 

There is no end. There is no destination. 

It's falling in love with the process. 

1% better every day. 

Just a little better than yesterday. 

It could be that you got one more hour of sleep. 

It could be that you got one extra round in on your circuit. 

Or maybe it's one more serving of vegetables. 

One more hour spent with family. 

It's small behavioral changes that don't seem like much but have both a compounding and sustainable effect. 

Not only do you get better results in the long-term, the results you do get you actually keep!

During a time when you feel overwhelmed about all the things that you could improve upon, 1% better gets you to take action, and start feeling better right away. 

Just take one action. 

We know that motivation is not something that you just wake up with. 

Motivation comes from action. 

You start doing something small, the momentum builds, and motivation is built through the action. 

That one thing, 1%, could be the thing that kick-starts everything. 

1% Better. 

Does it have one definition?

I don't think so. 

I think each our Spurling Family Members has their own definition of 1% better. 

Their own story. 

Ultimately it's there with the goal that this fitness stuff can be fun and enjoyable if you make it part of your day and surround yourself with the right people that will motivate and inspire you to be a little better every day. 

1% Better. 

Dedicated to Your Success,

Doug Spurling

PS: Tomorrow I'll share the story behind our other motto that stands alongside 1% better... "Spurling Strong."

Don’t work out to punish yourself

A few weeks ago, I wrote a post about working out your emotions. When I get all cranked up about something, which doesn’t happen often, I put on my headphones, angry music, and beat the ever-loving crap out of my body.

It’s a nasty habit and I’m working on it.

I am a work in progress (in so many ways really), but especially when it comes to working out from a place of love for my body, and not hate or disgust. I know I’m not alone in this struggle, but coming off of a holiday weekend, now seemed like a good time to remind everyone, myself included, to workout because it's good self-care; not self-flagellation. 

Last weekend was the kickoff for summer. I mean you wouldn’t know it given the rain and chilly temperatures, but now, as we speak, it’s officially summer. 

Also tourist season.

And summer.

I hope that you enjoyed yourself. I hope you put work to the side and family and friends to the forefront. I hope that you enjoyed community, laughter, and kinship. Perhaps you took time out, as we always did growing up, to visit the graves of those who have passed, plant flowers, and took a moment to give thanks to those who served. 

But I really hope you don’t come into the gym feeling like you need to suffer for any choices you made over the weekend. 

“Make me work hard, I ate more than I should.”

No.

Work hard because you are rested and recovered and ready to get after it. Not because you had cheesecake. We all work out (or don’t work out) for different reasons. Motivation comes in all shapes and sizes, but whatever you do, I implore you to work out because you love your body, not because you had a double-fudge brownie.

I am guilty of feeling like I have to earn my food or a treat. Last week I ordered a drink from Starbucks and caught myself saying to a friend, “good thing I worked out today.”

No, just no. 

I don’t have kids, but I have an adorable six-year-old niece, and I don’t want to catch myself making these kinds of statements around her. (It’s bad enough, although somewhat adorable, that she picked up the phrase ‘you’re killing me smalls.’) 

Work out because you love your body and love yourself.  

5 Tips to Having Your Ideal Body...And Life...

I've got a lot of good stuff happening today before we head into the holiday weekend but before I take off I wanted to share 5 quick tips for you as you work towards having your ideal health and life.

1. Focus on what you love. In fitness and in life we're here for a short time and a good time. If you don't enjoy your fitness routine, there are 1001 ways to lose belly fat, find something that you enjoy doing. The same goes for life. Surround yourself with people, things, and jobs that you enjoy being around.

2. Do what's important to you. No one but you can determine your priorities. If the family is most important, make sure that's backed up by action like being home at a certain time or being present at night instead of on a device. The same goes for fitness, if it's important to you, make a priority, and be okay with saying no to other things.

3. Keep it simple stupid. KISS. It's an analogy I try to live by in business, life, and fitness. When we try to overcomplicate things that is when we get overwhelmed. For fitness, workout a couple times a week doing something you love, get the heart rate up, burn some calories, keep your water and protein intake high, and don't consume more than you burn. Every routine or "diet" comes back to those principles, every single one of them.

4. Action will always trump ideas. The people that we see that have true success are action takers. They not only learn and educate themselves, but they take daily action to move them closer to their goals. We all know what we need to do, but it's those that take action who separate themselves from the rest.

5. 1% Better. It's our motto, you hear it every day. It's truly what we represent and live by. Daily bite size chunks of getting a little better. You only have good days and great days. Even a failure is categorized as a learning experience. This is a marathon, not a sprint. You're on a journey so fall in love with the process, not the end goal. Have a growth mindset of always wanting to get better. All of that and more encompasses 1% better.

I hope one of those resonated with you.

I'll be back Monday to keeping the fire burning.

1% Better.

Dedicated to Your Success,

Doug Spurling

Burgers, Barbecues and Hand Shakes

Here we are getting ready to kick off the summer once again......and although this weekend is usually filled with yard sales, barbecues and parades (and bug spray), we also have to keep in mind what this weekend is all about ------>

Memorial Day is a day on which those who died in active military service are remembered. So please, while you are enjoying your family and friends, remember those who have fought for us and our freedoms in years past.

I hope you all enjoy your weekend. If you are planning on hosting a nice barbecue, here are some helpful (and yummy!) additions to the menu.  Burgers are a go-to item for most outdoor gatherings, so here is a nice change of pace:  a burger with a punch!  If spicy burgers are not your style, here is a milder version of a tasty, healthy burger.  

And what is a cookout without the side dishes?  Try this cleaner version of potato salad!  

Last but not least, let's talk about some dessert!!  That's right--you know that there will be the need for some sweetness so why not go with something like this festive cheesecake trifle!!!

INGREDIENTS

Servings: 4

Patties

1 pound ground turkey

⅓ cup red onion, minced

1 jalapeño pepper, minced

1 teaspoon salt

½ teaspoon black pepper

1 teaspoon cayenne pepper

1½ teaspoons cumin

1 teaspoon smoked paprika

2 tablespoons vegetable oil (for cooking)

Toppings

Sesame seed bun

Shredded lettuce

Sliced tomato

Pepper Jack cheese

Avocado

Chipotle Mayo
½ cup mayonnaise

2 tablespoons canned chilies in adobo

½ lime, juiced

PREPARATION

Place turkey, onion, jalapeño, and spices together in a large bowl and mix together until all the ingredients are incorporated.

Lightly wet your hands and use them to shape 4 circular patties about 4 inches in diameter.

Heat up about 2 tablespoons of vegetable oil in a pan over medium heat------->

or go outside and GRILL 'EM!!!

Cook burgers for 2 minutes on the first side, then flip, lower heat to low, and cook them for an additional 5-6 minutes.

NOTE: the turkey burgers must be cooked through. Use a meat thermometer to check each patty for an internal temperature of at least 165˚F before removing from pan.

Assemble the burgers as desired with bun, lettuce, tomato, cheese, and preferred condiments.

Recipes from:  

Black Bean Turkey Burger:  http://reluctantentertainer.com/black-bean-turkey-burgers/

Southwestern Turkey Burgers:  https://www.buzzfeed.com/jordankenna/southwestern-style-turkey-burgers?utm_term=.uwrMkkm56&sub=4440795_10322349#.ru2ann3WG

Potato Salad:  http://thelovenerds.com/2014/08/no-mayo-roasted-potato-salad.html

Cheesecake Trifle:  http://www.thereciperebel.com/lemon-berry-cheesecake-trifles/ 

I Don't Have Time Or Energy...

Let's see how this goes...

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

I don't have time. 

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

First off...I get it. 

In 2017 I don't think there are many people left who are not busy. 

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

So, here's the thing...

It's a catch 22. 

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

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

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

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

Ok, so we get it. 

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

How do we fix it?

Well, I'm not here to "fix" you, you're not broke, so I'll just give you 10 ideas that you may take action on. 

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

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

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

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

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

6. Always remember Parkinson's Law. Work expands so as to fill the time available for its completion. If you have four hours to work on something it will take four hours. If you have an hour to work on that same thing it will take an hour. Set a timer for everything. I started writing this e-mail at 9:35 and I will be done by 10:00am. That's what I set for the time frame. If I just had in mind to write an e-mail this morning, I would find 1001 distraction, circle back to it, and it might end up taking me two hours. 

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

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

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

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

So, hopefully, one of those resonated with you. 

I know you're tired. 

I know you're don't have energy. 

I know you're busy.  

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

I hope this one helped. 

1% Better.

Dedicated to Your Success,

Doug Spurling

You are your own solution

“I just can’t get out of my own way.”

If I had a nickel for every time a client said this, I’d probably just have a lot of parking meter change, because the price of a dollar has dropped significantly since this phrase first originated.

But, I digress.

I hear this expression often, or some version of it, wherein a client identifies herself or himself as their own worst problem.

Years ago when I was getting ready to graduate from college and panicking about what I would do for a living, I said to a professor that I was my own worst problem. 

“It’s me. I’m the problem.”

But you’re also you’re own solution.

It’s been 18 years since I had that conversation with him, and while I thought he was full of it at the time, I’ve also come to realize that…shock of all shockers…he was right.

Hey Dr. Finnegan, if you’re reading this, you were right. 

You’re welcome. 

It’s so easy to hyper-focus on self-blame. It’s easy to find fault with everything that we do, but also to assume that the solution to whatever problems we are experiencing lies with some wise old sage at the top of the mountain.

I’m totally open to going to see said sage. If you know of one. 

In the meantime though, the solutions are within us. They are not always obvious. And they are not always easy to find. I had the good fortune to hear Oprah speak at Smith College commencement over the weekend, and she advised the graduates to be still.

Maybe it’s not meditation - maybe it’s a long walk or some time alone on the beach. 

Be still and listen. And trust that you are not the problem. You’re the solution. 

How big of a bite?

I'm sure you've heard the saying...

How do you eat an elephant?

One bite at a time. 

It's a great analogy for taking a large task and breaking it down into smaller tasks to make the overall task seem not as big or daunting. 

When setting goals in fitness it can be challenging to pick a duration. 

Just like everything else, it's a spectrum. 

On one side you have the one-week goal or the one-day goal. 

These are the goals like: 

1500 calories TODAY.

3 workouts this WEEK.

The duration is pretty short. 

We like these goals because they're short and manageable, however, they do have a negative. 

If you don't hit your three workouts in the week do you consider yourself a failure, give up, and just go back to your old habits?

If so, the mental frustration of having a daily or weekly goal may not be best for you. 

One the other side of the spectrum is a long-term goal like...

I want to lose 50lbs. 

I want to drop 10 pant sizes. 

Again, great goals and this approach have both a positive and negative outcome. 

The positive is it allows you to think long-term and if you do have a "off" week, there is still plenty of catch up time. 

The negative to a long-term goal like above is it can seem daunting, overwhelming, and you may lose focus over that long of a stretch. 

Right in the middle of the spectrum are 30 and 90-day goals. 

We've been experimenting with 30-day goals and we really like them. 

In the past, we would recommend 90-day goal setting (and we still do sometimes) because behavioral research shows that's about as far out as a human can emotionally think. 

Meaning, anything past that seems like a stretch, and too far away to get emotionally attached to it.

However, even 90 days can seem like a stretch, and a lot can change in 90 days. 

So, as always, you have to experiment with what duration of focus works well with you. 

In reality, there all the same goal. The one-week goal is working towards the 30-day goal which is keeping you on track for the 90-day goal, which is holding you accountable to the one-year goal. 

The 30-day goal right now seems to be the sweet spot. 

So...

Ask yourself this question:

What does success look like 30 days from now?

Write it down and look at it every single day. 

Each daily action moves you closer to that 30-day goal. 

As far as setting goals within that time frame it may look something like this:

-12 workouts

-200 hours of sleep

-X number of miles run per month

-X number of pounds lifted per month

-less than 4 dinners out

etc...

Again, we're taking that daily or weekly goal and just extracting it out to 30 days. 

We like this because if one week things get crazy (which they will) and you can only get in one or two workouts, you don't chuck it up as a failure (which you would if you had a weekly goal of 3 workouts), you just see it as I have to do some catch up the remaining three weeks of the month. 

We find that by taking your goal away from the day or week duration and extracting it out to the 30-day duration it allows for life distractions to happen and allows you to "make up" later on in the month. 

Give it a try and let us know how it goes. 

I'll be back tomorrow with another golden nugget. 

1% Better.

Dedicated to Your Success,

Doug Spurling

Sesame Cucumber Spiralized Salad

**WARNING: Delicious recipe coming your way!!**

If today is any indication of what is to come in the next few months, then it's time to start collecting some "cool food" for the nights when you just cannot bring yourself to stand over a stove or oven. As we move into the summer months, the plan is to share some (ALWAYS easy, ALWAYS delicious) recipes for those heat streaks.

As I was looking for some "hot weather" recipe ideas, the first one to pop up was this Sesame Cucumber Spiralized Salad and I could instantly picture myself eating it. I knew it was the one!

Please try it or tuck it away for the coming months when it's just too hot to even think about cooking.

Here's to cool eatin'.........cool as a cucumber ;)

INGREDIENTS:

• 2 tablespoons toasted sesame oil
• 2 tablespoons rice vinegar
• 1 tablespoon honey
• 1 teaspoon salt
• ¼-1/2 teaspoon red chili flakes (depending on how spicy you like it)
• 2 cucumbers, spiralized (or sliced)
• toasted sesame seeds and sliced green onions, for garnish (optional)

INSTRUCTIONS:

1. Whisk together first five ingredients in a medium bowl.
2. Add prepared cucumbers; toss to coat
3. Top with toasted sesame seeds and green onions, if desired.

Original recipe found at: http://www.bowlofdelicious.com/2016/07/11/sesame-cucumber-spiralized-salad/

The Pivot...

Last night Megan and I were watching The Voice.

They were going through eliminations to cut the group to the final four. 

As the finalist stood on stage getting some advice from the coaches if tonight was their last night Adam Levine said something so subtle and so strong. 

I'm paraphrasing here...

"Don't treat this as the end, treat it as just the beginning. Pivot. Most of us (the coaches) who became who we are today got here because of several pivots in our life. It's just a pivot."

So yes, I'm weird like that and as I'm watching TV at night I think of how I can turn something like that into a lesson for our clients and readers. 

But think about it for a second. 

It's those that use The Voice as a stepping stone to go on to do bigger and better things that are truly successful. 

They pivot. 

It's not meant to be a journey that just ends after the show stops airing. 

A pivot in basketball is where the player plants their foot and instead of going in that direction they spin around and find a better shot (opportunity). 

Throughout your journey of a healthier and improved you think of the pivot. 

We know success is never a straight line. 

The journey you're on is going to be filled with dozens if not hundreds of pivots. 

There will be things that are just the stepping stone to bigger and better things. 

There will be times when you feel off track, just pivot, adjust, and move on. 

In basketball very rarely does the player run right down the court and score the basket. 

Very rarely do participants of The Voice become top-notch rock stars right away. 

In both situations, it's a series of adjustments, pivots, that allow them to finally score big. 

Fitness is the same way. 

Keep at it. 

Know that you'll always be needing to pivot. 

1% Better. 

Dedicated to Your Success,

Doug Spurling

In It For The Right Reasons...

Why are you here?

Why are you reading this?

Why are you trying to lose weight? 

Why are you trying to get stronger?

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

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

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

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

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

It's comments like that that scare me. 

People are in this for the wrong reasons. 

Exercise is not a form of punishment. 

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

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

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

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

Fitness is the same thing. 

You should be in it for the right reasons. 

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

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

In it for the fun and community. 

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

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

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

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

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

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

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

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

1% Better.

Dedicated to Your Success,

Doug Spurling

PS: We at Spurling aim to create the most positive environment for those intimidated by the typical gym. If you're ready to be in for the right reasons and want a team of coaches with you at every single workout just click here and fill out the form. A member of our team will reach right out to you.