The One Percent Better Show: Recent Episodes
Doug Spurling & Kim Lloyd
A Maine-based podcast dedicated to the seven dimensions of wellness and how making small changes can have a lasting positive impact on your life.
How did you sleep last night? We’ll, if it wasn’t great, I feel your pain…
I’m A proud daddy to an 18 month old daughter and life is an amazing and hilarious highlight reel with dancing and singing…
…it doesn’t come without sacrifice, and sleep is first to fall by the wayside.
Since it seems like a lot of people aren’t sleeping well, raising young children or not, maybe I can shed some light on the subject. Take a look at my sleep in the screenshot…
This is a readout from my Whoop strap, a wearable biometric tracker. This shows a really good night’s sleep for me. Looking closer, I was actually awakened 8 times throughout the night. Super common for me and everyone, for that matter. So at multiple times that I can’t recall, something interrupted my dream and deep sleep cycles.
If you wake up feeling less-than refreshed, this might also be happening to you, especially if you don’t share a bed with a toddler and an AussieDoodle. So… what can we do about it?
The answer is surrounding "sleep hygiene". This is something you can adopt in your nightly routine, either all of them (expert level) or some of the easier ones.
Goal: 7-8 hours of sleep, about 8-9 hours in bed
Sleep hygiene habits
• Sleep and wake at the same time every day (as close as possible)
• Expose yourself to the setting sun and natural shift to darkness outside
• Wear blue light-blocking glasses when in artificial light or during screen time
-preferred from sunset till bedtime
• Replace bedroom lights with red incandescent bulbs.
• Enable red hue filter on iPhone, Nightshift Mode for brightness
• No caffeine after 2pm
• Limit liquids 2 hours before bedtime
• No food w/i 2 hours of bedtime -preferred lower glycemic index
• Keep the bedroom cool, dark and quiet
-preferred between 60-66 degrees
-use black-out curtains
-no lights, cover all LEDs (power lights)
-use a “white” or “pink” noise machine
• Adopt a mindfulness or meditation practice immediately before sleep
• Adopt a breath work practice in the hours before bedtime
• Adopt a stretching / foam rolling practice in the hours before bedtime
Remember, we’re after progress, not perfection!
Be well everyone and rest up!
Trigger Warning Miscarriage**
Think Again By Adam Grant
https://read.amazon.com/kp/embed?asin=B08H177WQP&preview=newtab&linkCode=kpe&ref_=cm_sw_r_kb_dp_GRN8EX8EB1Q2T43BCX60
Rev. Linda Rhinehart Neas https://spiritwriterteacher.com/
How Spirituality Affects Mental Health https://www.webmd.com/balance/how-spirituality-affects-mental-health#:~:text=There%20are%20several%20ways%20that,of%20your%20experiences%20in%20life.
Seven ways to Improve your Spiritual Health https://wellness.ku.edu/seven-ways-improve-your-spiritual-health
In Courtney's first solo episode of the Podcast she sits down with Spurling's very own Brian Martin. Brian talks about his health and wellness journey as he navigated the challenges of college, an internship, getting his masters, the pandemic, real life, adulting, and more. Learn how Brian worked at making fitness part of his life and set him self on a path to loosing 110 lbs.
After 139 episodes, co-host Kim Lloyd is handing the reigns over to Spurling coach Courtney Drew, who will begin co-hosting the show with Doug Spurling. In this episode, Kim and Doug reflect on some of their previous shows, while Courtney offers a preview of what's to come as the show evolves into the One Percent Better Show, version 2.0.
Book referenced in episode.
Burnout book
Article referenced in podcast
Fran Liautaud is a Communication and Leadership Coach, supporting leaders and teams by helping them to build productive relationships through strong communication skills. Fran’s coaching and teamwork programs help people to thrive in a culture of respectful communication, personal accountability, and emotional wellness. Fran specializes in leadership, teamwork and conflict resolution.
The Option Institute
To sign up for Kevin's workshop -send him an email at kevin@spurlingfitness.com.
To view the Ikigai as referenced in the show, click here.
Find Kim's book, "Start Where You Are, A Beginner's Guide to Lifting Weight and Feeling Great" on Amazon.
"The Gift" by Dr. Edith Eger.
We know that for many of us September is a good time to hit the reset button. Summer is over and most of us are ready to get back in whack (because if you're out of whack, clearly whack is where you want to be...) As we approach the last half of the month though, what happens when our motivation starts to wane and we "feel" less like doing something? In this episode, Kim and Doug discuss some strategies, from giving yourself a high five every day, to clarifying your goals, to keep that momentum going, even on days when you don't feel up to it.
The law of attraction is a philosophy suggesting that positive thoughts bring positive results into a person’s life, while negative thoughts bring negative outcomes. It’s based on the belief that thoughts are a form of energy and that positive energy attracts success in all areas of life, including health, finances, and relationships. In this episode, Kim and Doug dig into some of the components of this philosophy, including gratitude, visualizing your goals, and learning how to identify and re-frame negative thinking.
Doug flies solo in this episode, talking about a recent injury he experienced, and the challenges he went through in trying to change his mindset in the process.
Information on the Wheel of Life
The Subtle Art of Not Giving a F*** by Mark Manson
The One Thing by Gary Keller
After almost two months of welcoming guests (and more guests to come!), Doug and Kim are back together in this episode to talk accountability. They discuss the challenge of finding a balance between productivity and complacency, and reflect on some tips and strategies that they have used personally to keep themselves accountable. From self-reflection to goal setting, to pushing outside of your comfort zone, this episode is full of strategies you can try to move that needle forward.
In episode 123, Kim welcomes Christine Knowles, the Education Director of the New School in Kennebunk, Maine. The New School is a high school, where students find their voice through arts, activism, and student-driven academics. In this episode, Kim and Christine talk about using a narrative approach to the process of education, and Christine discusses how allowing students to be a part of the democratic process of their own education helps invest them more in the process.
As Kim enjoys a week off visiting family in PA Doug records a solo episode. In this week's episode, he opens up about how he handled the pandemic, what it did to him, and how it created the need to go on anxiety medicine. He also shares helpful strategies that others may be able to use for themselves.
Leia Lowery is the Director of Programs and Outreach with the Kennebunkport Climate Initiative. She brings over 20 years of experience in education, curriculum development, and community engagement, specializing in facilitating dynamic educational experiences that create critical thinkers, life-long learners, and productive citizens.
Leia advocates building stronger communities by connecting people through their local landscape and shared history. To her, it’s key to inspiring action and building hope for solutions to the climate crisis.
Leia is a speaker and trainer at national conferences and her passion has led to innovations in local programs. Her work as an educator and community building resulted in her winning the Gulf of Maine Council Visionary Award in 2019, as well as her programs being featured in the National Land Trust Alliance magazine.
Leia earned her Bachelor of Arts in Liberal Arts and Sciences from Virginia Tech with concentrations in International Development, Women’s Studies and Communications, and a Master’s of Science from Virginia Tech. Leia and her husband Jamie, along with their three children (Marshall, Caroline, and Henry), share a deep love of nature. From working in her garden to hiking to the top of a mountain, Leia enjoys all that the outdoors has to offer.
Website: www.kportclimate.org
There is also a great ambassador platform called Mobilize for adult allies and youth ambassadors who want to get connected to climate action (https://www.kportclimate.org/ambassadors/)
Steph Lauer is a long-term Spurling client and Maine native who spent seven years of her childhood living in Saudi Arabia. In this episode, she talks about learning to speak Arabic growing up, spending a year in Haiti with her educator parents, and why she considers travel, especially international travel, an important part of her overall wellness.
Chronic pain and chronic illness can feel debilitating, not just because of the physical toll it takes on a person, but also because the journey to finding relief, and answers, can feel like an impossible slog. In this episode, Kim is joined by Spurling client Heather Leach who shares some insights from the roadblocks that have been thrown in her way as she deals with chronic pain. Together, they carry on the conversation about how to keep going when doors continue to be shut in your face.
Emily describes herself as a soul-searching joy-creator with a raw passion for helping others to shine! She earned a teaching certificate and B.A. in psychology from Wheaton College and a M.Ed in counseling from Plymouth State. Emily has taught and traveled all over the planet- from Alaska to Istanbul, and the USVI to the Czech Republic. As a certified life coach, she has integrated her favorite elements from every professional position- teaching, counseling, speaking, meeting new people and affecting positive change
Emily's website.
Find her on Facebook and Instagram.
This week Doug welcomes Billy Hofacker onto the show. Billy is a gym owner and financial coach out of Long Island, New York. He shares his very impressive financial story, how he climbed out of over $100,000 in non-mortgage debt, and shares tips and tricks to get your financial health back on track
Notion is an application that provides components such as notes, databases, kanban boards, wikis, calendars and reminders. Users can connect these components to create their own systems for knowledge management, note taking, data management, project management, among others. Click here for more info.
You Are a Badass at Making Money - Jen Sincero
Tiny Habits - B.J. Fogg
Full Catastrophe Living - Jon Kabat-Zinn
Wake Up to Your Life - Ken McLeod
Two things happened on Monday, May 10th. Kim's dog Vinnie turned one and Doug celebrated his 32nd birthday. In his 10th year of business - remember he founded Spurling Fitness, which was then Spurling Training systems, in 2012. In the past decade, he's grown his team from three people to 10, pivoted on the fly to move the business services completely online during a pandemic, and continues to evolve his engagement in the community. In this episode, Kim interviews him about some of the lessons he's learned and the way his thought process has grown and changed over the years.
Visit Allison's website here.
Check out Allison's Instagram feed here.
Link for the book Allison mentions, "My Grandmother's Hands"
In episode 109, Kim and Doug are back together and this time they are diving into their own experiences with failures and times in their lives they've come up short. Doug discusses how many times he had to take chemistry before he passed, and the lessons learned in the process.
Spring for most of us in New England means popping out of our Netflix binging prairie dog hole and poking our head's out into the sun for the first time in months. And spring feels even more important now that we're a year into the COVID pandemic. In this episode Kim and Doug talk about recognizing some of the signs of burnout, and some strategies you can use to help yourself hit the reset button for the longer, brighter days ahead.
Where do your goals live? Kim and Doug mention a couple of planners in this episode - if you want to look them up they are:
The Full Focus Planner
The Monk Manual
The Clever Fox Planner
The Passion Planner
Doug also references a few books including "Traction" and "The 12-Week Year"
To book an appointment with Sam or Charlie at the Kennebunk location of Athlete's Touch, click here.
Change is an unavoidable part of life and few changes are under our control. But there are things that we can intentionally change, such as behaviors, thoughts, feelings and habits. In this episode, Kim and Doug discuss some of the myths around making change, and some of the markers that can let you know which stage of change you might be in when it comes to making change.
You can find Bobby and learn more about Reform Physical Therapy by clicking here.
Bobby is a New England native who got to Maine as soon as he could. Bobby graduated from the University of New England in 2009 with a Bachelor’s degree in Applied Exercise Science. He then went on to earn his Doctorate in Physical Therapy from the University of New England in 2012. Since that time, Bobby has worked in large outpatient orthopedics practices focusing on both operative and non-operative care. In 2016, Bobby became a Sports Clinical Specialist through the American Board of Physical Therapy Specialties.
This makes him one of 10 Sports Clinical Specialists in the state and 2500 nationally to hold this prestigious certification. While he has tremendous experience with orthopedic injuries, his true clinical passion is concussion management and treating individuals with post-concussion syndrome. Bobby goes the extra mile to provide exceptional, patient-focused care to ensure that patients receive top-notch service while at Reform Physical Therapy.
Bobby is an avid outdoorsman and fisherman. When he is not working, you can find him with his wife, two young boys and Golden Retriever named Moose.
*The views and opinions expressed by guests on our podcast do not necessarily reflect the official position of Spurling Fitness. Any content provided by our guests is of their opinion and is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything.
Eric Hrubant is Founder & CEO of CIRE Travel, Tzell Travel affiliate headquartered in New York City with offices in Los Angeles, Boston, Washington, D.C., Alexandria, Virginia and Kennebunkport, Maine. A 20-plus-year travel industry veteran, he is recognized for his passionate approach to working with clients.
While attending school for social work, Eric took a part-time job at a travel agency. Flash forward 15 years and he bought that agency from the retiring owner and re-branded it as CIRE (Eric spelled backwards, a hat-tip to Oprah Winfrey’s company, Harpo). Now, Eric uses his social work skills to eliminate stress from the travel process, making travel easier and more enjoyable for CIRE clients. He and his team of handpicked travel advisors focus on concierge-style service and are known for never-say-never problem solving—from getting change fees waived to preemptively rebooking flights when weather or other emergency situations pose a threat.
CIRE Travel is a concierge-style travel agency serving clients across the country and around the world. CIRE Travel specializes in corporate travel for small to mid-sized businesses, meetings and group travel, luxury honeymoons, and once-in-a-lifetime, bucket-list vacations. To learn more about Eric and CIRE Travel, please visit www.CIREtravel.com.
Almost one year ago to the day, Kim and Doug welcome Erich Fogg back to the show to discuss all things COVID-19. Erich is the Director of Walk-in Clinics at York County Hospital, and he chats about where we are at this point in the pandemic and answers questions about what we might expect as the vaccine rollout continues.
In episode 95 Kim flies solo and kicks off the 2021 podcast series with a few thoughts about goal setting, whether January really is the best time to make dramatic changes (especially if you live in New England.) She also talks about the difference between setting out to make New Year's Resolutions and New Year's Intentions.
Link Atomic Habits book: https://www.amazon.com/Atomic-Habits-Proven-Build-Break/dp/0735211299
Link Nutrition Coaching Program: http://bit.ly/8weeknutrition
As we approach 2021 with the mindset of, "it has to be better than 2020..." There have still been some very valuable insights and observations for all of us, despite the on-going global pandemic and all of the difficulties that have surrounded it. In this episode, Kim and Doug are back together again to talk about some of their reflections on the dumpster fire with a little hot mess on the side that was 2020.
In episode 93 Kim sits down with long-time Spurling client Courtney Drew. Courtney is a mother of five, and she discusses negotiating the challenges of a changing body around pregnancy and how strength training helped her body recover and stay strong. And in a time when so many people struggle with prioritizing their self-care, how important it is to give yourself grace around your own needs.
A year ago at this time, we were making plans for a bunch of new beginnings on the horizon for a new year and a new decade. Few people could have guessed exactly all of the things that would have happened, and NOT happened because of a global pandemic. It's hard right now to think about plans for 2021 given all of the uncertainty in front of us. But as Doug and Kim discuss in this episode, you can still make some plans for the days, month, and year ahead.
This week Kim is joined by fellow Spurling coach, and endurance and running coach Chris LaCroix. They talk about points you may want to consider before taking up running, how to get started, how to stay safe, and the importance of hiring a coach to properly approach your training and to stay healthy.
As the global pandemic continues, and with Daylight Savings right around the corner, Kim and Doug discuss specific strategies to help you plan to develop and maintain your healthy habits through the winter months.
Melody Beattie Journey to the Heart book.
In this episode, Doug interviews Spurling coach Josh Williams, the Director of Training at the gym. Josh talks about his experience growing up and in coaching, and how he has used that experience to be a better leader.
Please visit this website for more information on social and emotional learning.
Click on this link for a more complete summary of Sheila's talk on understanding youth brain development.
Link for the book "Do the Work"
Link for Kim's 12-week workshop beginning the week of August 17th.
Link to the book Getting Things Done.
Link to The Other 165 12 week course with Kim and Doug.
Doug is flying solo this week and takes the time to talk about goal setting and visioning - and how to break down both into manageable chunks.
What does a person need to be able to take risks in life, whether big or small? What kind of support network? What kind of inner work? In this episode, Doug and Kim welcome Spurling Coach Jessica Diaz as the three talk about the times in their lives when they've taken big risks, and what they've needed to find the courage to those leaps of faith.
Doug flies solo in this episode as he discusses the three things that are important for all of us - autonomy, mastery and purpose.
These days many of us are looking for both small and big ways to fill the tank as we navigate the stresses of our new normal. In this episode, Doug and Kim break down the ideas of resting versus renewal, and why we all need to find ways to do at least a little bit of both.
Are you feeling a little burnout from the self-quarantine? Having a tough time starting or maintaining an exercise routine or keeping your nutrition on track? Doug and Kim are joined by Spurling Director of Training Josh Williams and Nutrition Coach Trent Dubois to discuss some strategies to help get you back on track.
These are challenging times, and they are calling on many of us to use every last bit of reserves that we have. Doug and Kim discuss specific strategies for you to fill your own tank and build your resiliency.
There are the things we think we need – and then there are the things we really need. In the past month of quarantine, most of us have had our lives paired down to what we really need – and perhaps a better understanding of such. Doug and Kim dive deeper into the importance of understanding the small things, and the big things, that can help us feel grounded in this time of uncertainty.
Leaders Eat Last by Simon Sinek
In honor of Kim's four-year anniversary at Spurling Fitness, Doug interviews her about some of the most important lessons she's learned over these past four years and how it compares to her experience with the 28 jobs that came before it.
At the time of this recording, the state of Maine, and most of the country and many parts of the world are being quarantined to reduce the spread of the COVID-19. With bars, restaurants, gyms, nail salons, movie theaters, and schools shut down, and many people working from home or laid off, Doug and Kim dive into some strategies for trying to reframe the negative thoughts that we are all working with right now.
Having trouble figuring out to cope with the the increased anxiety with a pandemic? In this episode, Doug and Kim dive into six different types of coping skills and how we can employ them to steer us away from the unhealthy coping strategies we might otherwise gravitate towards. at times like this.
Here is the link for the article referenced in this episode.
Here is the link for the book: The Seven Habits of Highly Effective People
It can feel incredibly difficult to take on new challenges, whether at work or in your personal life. Sometimes you just don't feel like you have the time, energy, or inclination to add one more thing to your plate. But in episode 51, Kim and Doug discuss four reasons you may want to consider taking on that project at work.
Empathy is important because it helps us understand how others are feeling so we can respond appropriately to the situation, and in this episode, Kim and Doug dive into a few strategies you can use to help become a more empathetic person for your employees, your spouse, your co-workers and yourself.
For information on making an appointment through the walk-in services through York Hospital, click here.
To check out York Hospital's podcast, click here.
In episode 47, Kim interviews friend and colleague Dr. Lisa Lewis, a licensed psychologist based out of Boston.
Currently Dr. Lewis serves as part time faculty at Northeastern University and teach classes including developmental psychology and abnormal psychology. She also runs her own business where she offers three types of consulting: she works as a traditional psychotherapist, does performance consultation, and also helps clients in a professional development setting. Some of the clients she works with present with mental health concerns, while others come to work toward a specific achievement, or to pursue personal, career, fitness, and athletic goals.
In this episode, Dr. Lewis dives into the self-determination theory - which revolves around motivation and our basic psychological needs of autonomy, competency, and relatedness. She offers specific strategies to work through the negative self-talk which plagues many of us on a regular basis, and understanding how and when emotions might come up in our training.
For more information about working with Dr. Lewis, please visit her website.
For more information on her upcoming class "Psych Skills for Fitness Pros," click here.
You can also find Dr. Lewis on Instagram under her handle @drlewisconsulting
Find the book "Spark" referenced in this episode here.
Doug is riding solo in this episode as Kim is under the weather. In this episode, Doug discusses some lessons in strategies as we pass 30 days into the New Year. This is the point where frustration tends to set in on some of the goals you set at the beginning of the year and in this episode, he'll share strategies and insights to help you get past this very pivotal moment in the year.
What is it that gets in the way of you achieving your health and fitness goals? Or even your personal goals? Do you lose momentum? Motivation? Struggle to make yourself a priority? Or do you believe that YOU are your own barrier? In this episode, Kim and Doug tackle these topics, and dive a little deeper into some possible solutions to help you understand and navigate what gets in the way of you getting where you want to go.
Doug and Kim welcome Rachel from Denver, Colorado. Rachel is an avid listener of the podcast and came on the show to ask some tough questions about how to best balance working from home and staying present with your family.
Doug is on paternity leave, so Spurling Family member Heather Leach agreed to step in and talk with Kim about her continuing journey of recovery. Heather talks about developing an abundance mindset, leaning on your village to help you get you through, and doing the kind of difficult inner work that it takes to make lasting changes to your life.
In the episode, Kim mentions the Harvard Implicit Bias test, which you can find here.
As always, you can pick up a copy of Doug's book, One Percent Better here.
Check out the original blog post on 43 Random Thoughts here.
Do you live in the Maine area and want to attend Kim's workshop on Procrastination on November 20th at 7:15 pm? Visit this link to sign up. Limited spots available.
Pick up your copy of the Four Agreements.
Interested in signing up for Kim's procrastination workshop? Click on this link.
If you'd like to read more about the science behind kindness, check out this link.
Don't forget you can pick up a copy of Doug's book here.
Check out David Allen's Ted Talk here.
Pick up a copy of his book, Getting Things Done here.
Get a break down of the Freedom Session here.
In this episode, Doug and Kim reference this article from Buffer on specific strategies to help you improve your willpower.
Here is a link to the Book Willpower by Roy Bauemeister and John Tierney on Amazon.
Pick up a copy of Doug's book One Percent Better.
If you'd like to sign up for Kim's weekly newsletter, you can do so here.
Check out the Simon Sinek Ted Talk here.
To register for the upcoming Motivation workshop at Spurling Fitness on October 2nd, click here.
Doug is hosting a Free Marketing Masterclass on September 26th 2019 from 6:30-8:00 pm at the Hamptin Inn in Kennebunk, Maine. Click here to register.
To pick up a copy of Doug's book, One Percent Better, click here.
Check out the article on comparison from Precision Nutrition here.
To register for the upcoming Motivation workshop at Spurling Fitness on October 2nd, click here.
Doug is hosting a Free Marketing Masterclass on September 26th 2019 from 6:30-8:00 pm at the Hamptin Inn in Kennebunk, Maine. Click here to register.
To pick up a copy of Doug's book, One Percent Better, click here.
To register for the upcoming Motivation workshop at Spurling Fitness on October 2nd, click here.
Doug is hosting a Free Marketing Masterclass on September 26th 2019 from 6:30-8:00 pm at the Hamptin Inn in Kennebunk, Maine. Click here to register.
To pick up a copy of Doug's book, One Percent Better, click here.
Check out Meagan's full bio here.
And as always, you can pick up a copy of Doug's book, One Percent Better either at Spurling Fitness, or order a copy here.
Kim and Doug discuss their experience with procrastination (spoiler - Doug doesn't really procrastinate...) why we do it, and ways that you can do less procrastinating and more doing.
To learn more a bout Ben's fight, visit www.run4thefight.com
To get a copy of Doug's business blueprint visit here.
Don't forget to pick up a copy of Doug's Book, One Percent Better.
Kim and Doug discuss the importance of self-reflection to help you attain your goals, as well as some strategies for learning the practice of self-reflection.
Your level of self-confidence can show in many ways - your body language - how you speak - what you say - and that confidence can directly impact how you are received by others. In this episode, Doug and Kim discuss their own journeys in developing more confidence in different areas of their lives, and specific strategies you can use to help you grow more confident in your life and in your work.
In this episode, Doug fields a coaching call from gym owner Hunter Grindle, answering Hunter's questions related to running a business.
Doug and Kim discuss why volunteering is an important part of the Spurling vision, and why this type of work is important to them individually.
‘Gratitude’ derives from the Latin ‘gratia’, which, depending on the context, translates as ‘grace’, ‘graciousness’, or ‘gratefulness’.
In this episode, Doug and Kim discuss ways they have used the practice of gratitude to help shift the focus from negativity to a more positive outlook on a day-to-day basis.
Author Shawn Achor uses a 21-day gratitude challenge to help people get into a more positive frame of mind. For the rest of his tips on working towards happiness - click here.
In this episode, Doug and Kim discuss what it means to build your audience - how you can help your audience get to know you, like you, and trust you to improve your business experience.
Melissa Boyd of Kennebunk,Maine helps people around the world channel their intuition in a variety of ways, and her popular personal readings are now booked nearly six into the future. In addition to her role as an internationally known Spiritual Medium, she also works as a Yoga Instructor, Soul Evolution Mentor, and Luminous Business Coach. Melissa left her 25 year career in public service 9 years ago as spirit promised her an office on Main Street in Kennebunk,Me. Within two weeks of literally quitting her job the space appeared at The Hive - she volunteered for an office space. “ All I had was two folding chairs and a cardboard sign and within 6 months I was booked out and channeling for people around the world all by word of mouth. “ Melissa remembers her faith in her higher calling.
I had always use my intuition for work and never thought anything of it. In fact I had a dream that General Colin Powell would be coming to Maine while I was an AmeriCorps Promise Fellow , It was such a deep vision I even saw Colin Powell teaming up with channel 13 and I helped to jump start giving means promise which was a campaign that help to Maine develop communities for children and even help to get grants to mentor children statewide. One day I just got to thinking what if I could help people full-time and then the opportunity arose and I came out as a medium and a main base television program and the next day I went to the state house and everyone went out there waiting for me it was amazing and that’s how I left my lobbying job to do this work full-time.
Melissa Boyd has been channeling those who have passed since the age of nine, and has studied under spiritualists in the UK, attending seminars with
His Holiness the Dalai Lama, best-selling author James Van Praagh, and noted author and speaker Deepak Chopra. Melissa has two meditation CDs out that help anyone who wants to connect with their inner glow to find their vibrant core. Her new meditation box includes spiritual tools such as mala beads and stones with a usb that includes a mediators guide, guided meditations and videos of Melissa outlining the box.
A graduate of the Muskie School of Public Service, Boyd holds a Master’s in Public Policy and Management and has worked to advance children’s issues with former U.S. Secretary of State Colin Powell. She served as a political appointee under former Maine Governors John Baldacci and Angus King, and is a former Commissioner of the Maine Commission for Community Service and Volunteerism.
Through her Kennebunk ,Maine-based business, Grow Your Knowing, Boyd offers services including personal readings, business coaching sessions, and intuition-building workshops. Clients across the globe keep coming back for her down-to-earth energy, strategic visions, and real-world credibility.
Yoga has helped to transform her life and it has helped her to maintain a 150lb weight loss, " I release the weight, our issues are in our tissues" said Boyd who teaches transformative yoga classes throughout New England. She was even featured in Boston Yoga Magazine.
She offers a monthly meditate and donate event for aide based non-profits for close to 8 years that have raised over $18,000. Her other charity work includes financial and pro bono support to Olympia Snowe’s Women’s Leadership Institute, Center for Grieving Children, River Tree Arts and more.
You can find more information on Melissa and all of her offerings here.
The One Percent Better Show is dedicated to the process of personal and business development through the seven dimensions of wellness, and today, Doug and Kim spend the entire episode on business development; specifically, the four pillars of business.
Doug credits the book "E-Myth" by Michael Gerber for helping to clarify each of these pillars for him.
The first is marketing and sales - chances are, if you want to go into business, you have either a service that you are offering or a product that you are producing - which is the technician side of the equation. But if you can't learn to market and sell your service or product, you'll wind up being the best kept secret in town, to your disadvantage. It's important to develop and choose your ideal audience, or avatar, as well as your message before you can begin to market yourself effectively and consistently.
Operations and customer experience means developing a system for the experience your customer will have. What do you do once someone reaches out to work with you? What is the next thing you do? Operations is your roadmap to help ensure that you and your customers will be clear on expectations.
These operations become even more crucial when you begin to hire a team. If you decide that you need a team to expand your business, then you want to be clear about the type of person and personality you are looking for in your business, and you want them to be clear what the mission is. If you don't know where you're going, your employees won't know either.
And finally, there is the financial pillar. In order to turn a profit, you need to spend less than you make, and you also need to place a value on the service and product you're providing.
If you have specific business questions or would like to consult with Doug, you can reach out to him through his website here.
We all have something that we are afraid of, whether that's heights, flying, or snakes...but what does that fear prevent us from doing? Doug and Kim discuss seven specific strategies that you can employ to help you identify and work with the fears that are keeping you from living your life to the fullest.
Doug and Kim discuss the process of finding your values as a way to help filter your day to day decision-making, and also the process of using visioning as a way to help you understand and achieve your goals
Burnout can manifest itself in any number of ways, including, according to Hannah Curtis, LCSW:
- Fatigue
- Complete lack of motivation
- Decrease in productivity
- Attitude change that is noticeable to colleagues or family members
Burnout is all too common in today's worlds, with the seemingly endless demands of work and personal life. If you are a natural giver and someone who has a habit of saying yes to everyone, all of the time, it can be a real challenge to develop boundaries that leave you feeling free of guilt, but still feeling as though you are helping others in a way that aligns with your values.
And values, according to Hannah, is the best place to start.
Hannah is offering an in person course in Falmouth, Maine called "Beat the Burnout Bootcamp." Spots still remain and the first session is Monday June 1st, 2019 in Falmouth, from 5:30 to 8:30 - and the second session is Monday June 10th from 5:30 to 8:30. For more information,https://www.eventbrite.com/e/beat-burnout-bootcamp-tickets-59867137219
Doug and Kim welcome their first guest, Dr. Aimee Kimball, a Mental Health Consultant who is currently the Director of the Player and Team Development with the New Jersey Devils hockey team. Dr. Kimball was part of the 2009 and 2016 Stanley Cup Championships with the Pittsburgh Penguins before assuming her new role with the Devils.
Dr. Kimball holds degrees from Penn State, Miami University of Ohio, and the University of Tennessee and is the CEO of KPEX Consulting in Pittsburgh, PA
Dr. Kimball discusses what drew her to the field of Sports Psychology and talks a little bit about the work she does now. She offers some suggestions for negotiating fears to get to the gym, what happens when you fall off of the workout wagon and are struggling to get back on it, and how to break those six month goals down into weekly and daily goals that can help keep you on track.
One of those goals is to not let obstacles become excuses - and challenge yourself with the question, how do you want to grow?
To learn more about Dr. Kimball and her work with the Devils, check out this [video here.] (https://www.nhl.com/devils/news/get-to-know-dr-aimee-kimball/c-289710562) For more information about her consulting work and some free guides on some mental training tips (and tips for parents and coaches of youth sports) click here.
Doug references his blog post, 30 lessons at 30 years old, which you can find in its entirety here.
As always, you can pick up a copy of Doug's book "One Percent Better" here.
Doug & Kim in this episode refer a talk given by Dr. Brandon Marcello, a High Performance Strategist who has worked with athletes at all levels. All of the tips below come from an article written by Dr. Marcello that you can find in full here.
Get enough sleep: Obtaining eight to 10 hours of sleep every night.
Be consistent: Establish a consistent sleep schedule by going to bed and waking up at the same time every day. Our bodies like regularity and with a regular sleep schedule, it will naturally start to anticipate sleep. Set a daily alarm on your phone to remind you that you have 30 minutes to wrap up your day and head to bed.
Sleep in a cave: Make your bedroom cave-like--dark, quiet, and cool. Blackout curtains are strongly recommended. Earplugs can minimize noise, and a fan can circulate air while blocking out other noises. A white noise machine may also help. Cooler temperatures are better for sleep, so start at 70 degrees and decrease the temperature a few degrees each night until you find the right temperature for you.
Establish a routine: Develop and stick to a 20- to 30-minute routine before bed. Adopt a practice such as reading or listening to music so that your body knows sleep is near.
Bathroom before bed: Hydrate during the day and minimize liquids one to two hours before you sleep. Use the bathroom before bed to cut down on awakenings.
Avoid electronic screens: Stay away from TV, laptops, and video games one hour before bed. The emitted light can prevent sleep. Download the program f.lux (justgetflux.com), which can help promote sleep by making the color of your computer display adapt to the time of day--warm at night and more like sunlight during the day.
Avoid caffeine and alcohol: Refrain from caffeine after 3 p.m. Alcohol can prevent REM sleep and fragment sleep during the second half of the night.
For sleep only: Reserve your bedroom and bed for sleeping only. Don't watch TV, eat, or do work in bed.
Leverage power naps: Ten- to 30-minute power naps provide a two- to three-hour boost in alertness and performance. Be cautious of longer naps, which can result in sleep inertia (feelings of grogginess) upon awakening from deep stages of sleep. Eliminate naps if you have difficulty sleeping at night.
Pay your sleep debt: Chronically obtaining less sleep than your body needs builds a sleep debt over time. For optimal functioning and sports performance, you should eliminate your sleep debt by gradually extending your sleep duration, such as increasing from your typical seven hours per night to seven and a half hours for one week, then eight hours per night the following week.
Be patient: Reducing your sleep debt takes more than one night or weekend of good sleep.
Kim also mentions a habit that she picked up from Gretchen Rubin's "Better than Before."
As always, you can pick up a copy of Doug's Book "One Percent Better" on Amazon.
What is time management? Is it a skill - is it something that you can get better at? Or is it a talent?
Can it be taught?
The answer is that managing your time in a way that helps you maximize your days and get the most out of your time is both a skill and a talent. But before you can employ any specific strategies, you need to figure out how you are currently spending your time. Which is where a time tracker comes in to play.
Track your time, by the hour or by the half-hour if you want, and see where your time is going. Once you have a chance to audit your time, you'll get a better sense of what types of activities you need to do more of, and what kinds of habits you might need to break in order to get the most out of your days. A quick google search for printable time trackers will give you a template to go on, or you can create your own in Google Docs.
After you've tracked your time for a few days, sit down and craft your vision. Where do you want to be in five years, or ten years, or 15? What is your annual plan to help move you towards that vision? What's your 90 day focus to help you get there? Then bring it down to a weekly plan. Whether you want to retire by a certain age, own a second home or travel the world, you'll need to plan to get there - every week and every day ideal includes some action to help move you closer to that vision.
Then plan your day the night before - identify just the big three things you want to get done for that day. Do you want to get in a workout? Make an appointment with the dentist? Call your parents? These are the big three tasks or activities that are outside of your work, but that you want to get done. Keep the list to three.
Plan your down time - work for 50 minutes, or 40 minutes, and then spend the next 10 or 20 minutes checking ESPN, checking social media or grabbing another cup of coffee. Plan the down time around the work time - but be strict about keeping the down time to those 10 or 20 minutes per hour that you've allotted.
Ask yourself what you're saying no to - and eliminate distractions. Say no to checking your phone for those 50 minutes - say no to checking email or messaging or even picking up a phone call. Say no to the distractions. When you say yes to something, you're saying no to something else.
Try not to compare yourself to others - if you value spending two hours at night watching Netflix to unwind and recharge there's nothing wrong with that - unless those two hours of screen time aren't contributing to your overall vision.
Finally, check out Stephen Covey's Time Management Grid as a way to help you understand what activities in life are important and urgent. You might be surprised at what you find.
Find a copy of Shawn Achor's "The Happiness Advantage" here.
Don't forget to pick up a copy of Doug's new book "One Percent Better."
Have you ever felt as though, no matter how much progress you make or success you achieve, you don’t truly deserve your accomplishments?
Do you have trouble accepting a compliment?
Feeling like a fraud is a phenomenon that plagues many successful people. This unfounded feeling of insecurity is known as imposter syndrome - wihch was first studied by psychologist Pauline Rose Clance in 1978.
According to a review article in the Journal of Behavioral Science, an estimated 70% of people experience imposter syndrome at some point in their lives.
So what can you do about it?
- Talk to someone about it
You're not alone. You might avoid talking to someone because you're afraid they'll just confirm what you've already been thinking, but you might be surprised to discover that others around you experience similar feelings. 2. Then, collect your positive experiences.
It's easy to focus on the nevative and brush off the positive - and it can be really hard to learn how to take in and accept praise. If someone sends you a complimentary email, save it - if someone gives you a thank you or appreciation card, save it. Make a concentrated effort to listen to and reflect on those positive vibes next time you're feeling overwhelmed with self-doubt. 3. It's not just you.
Once again, when you open up and start having conversations about how you truly feel, you might be surprised to know that others feel the same kind of self-doubt.
Don't forget to pick up a copy of Doug's book, "One Percent Better" on Amazon.
Mindset Behind Money
What is your mindset behind money?
How does negative self-talk affect your relationship with money?
Financial Fitness has many similarities to physical fitness - money is behavioral - "I know what to eat, I just need to eat it."
Strategies for financial fitness :
- Budget/ Track your money. On paper.
- "Eat off of a smaller plate" - use separate accounts to manage your spending.
- Planning - Reverse Engineering Your Goals
You have to fall in love with the process - you have to love saving more than you love spending
Profit-First Model
Automate Transfers
10th and 25th
Buckets
Operating Expenses
Emergency Fund
Play/Project Fund
Long-Term Investments
The Need for Certainty: Here you are striving to experience comfort and gain a level of certainty in your life. This helps you minimize both stresses of uncertainty.
The Need for Uncertainty: Here you are striving for a little variety and uncertainty in your life. This helps you relieve boredom, predictability, and stagnation.
The Need for Significance: Here you are striving to gain a sense of significance and importance in other peoples' eyes. Your objective is to create a sense of identity.
The Need for Connection: Here you are striving to make deep connections with people. You have a need to belong, to love, and to be loved by others.
The Need for Growth: Here you are striving to learn, experience, and grow mentally, emotionally, and spiritually in a variety of ways throughout your life.
The Need for Contribution: Here you are striving to contribute to something greater than yourself. This is all about adding value to other people’s lives.
The first four needs, Certainty, Significance, Connection/Love, and Variety/Uncertainty, are essential to human survival and must be met daily. The last two needs, Growth and Contribution, are the needs of the spirit, and not everyone finds a way to satisfy them, although they are necessary for lasting fulfillment in life.
Most people have 1 or 2 needs that drive 80% of their behaviors, too.
The idea that EVERYTHING you do helps you meet one of the 6 human needs is quite powerful. It can also help us understand why some people’s lives seem so out of balance, or different, to yours.
For example, entrepreneurs like Elon Musk and the late Steve Jobs are (were) known to work non-stop, sacrificing their personal relationships and focusing on winning at all costs.
That probably means significance and growth are (were) their #1 and #2 human needs.
On the flip side, you have people like Mother Teresa and Princess Diana who dedicated their entire lives to helping people. This allowed them to meet their needs of #1 contribution and #2 connection/love.
Questions:
How do you fill each need?
Which needs matter to you?
Can you give examples of how your decisions/beliefs/actions are guided by these needs?
Vocational Show notes
What is a vocation?
You’re life’s purpose, which doesn’t always mean that it’s your job. One person’s life purpose might be to make people laugh, another’s purpose might be to be a parent, and still others might be to coach
Doug’s story
What did you want to be when you grew up when you were a kid?
When did you come to understand what you’re calling was?
How do you experience fulfillment?
Kim’s story
Kim was given the following quote by her mentor in college:
“Be patient toward all that is unsolved in your heart and try to love the questions themselves, like locked rooms and like books that are now written in a very foreign tongue. Do not now seek the answers, which cannot be given you because you would not be able to live them. And the point is, to live everything.
Those questions took her all over the country and through a number of different jobs.
Tips for finding your calling.
Say yes to the things that intrigue you and try not to do something out of fear. If skydiving is your thing but yet you have a fear of heights. You’ll need to conquer your fear first or you’ll risk losing the chance of ever skydiving. You have to challenge your fears.
Keep an open mind and don’t be rigorous with plans. Make plans to break them. Ditch the dreams and expectations of others for you. Be greedy for your journey.
Find like-minded people that are on the journey too. Talk to others, seek out advice, and ask those around you for direction. You don’t have to act on their advice but listen and evaluate. You never know, someone close to you may see something in you that you never saw within yourself. Start the conversation sooner rather than later – the journey might be long.
Ask yourself would you do this for free.
Don’t put a time-frame on your journey.
Doug's book: One Percent Better is available on Amazon.
Upcoming event at Spurling Fitness is open to the public: A book discussion on Brene Brown's "I Thought it Was Just Me" on Thursday April 18th at 7:15 pm. Spurling Fitness is located at One Alewive Road in Kennebunk, Maine. Email Kim at kim@spurlingfitness.com for ore details or to RSVP
What is negative self-talk?
We all have a little voice in our head that narrates our lives, and just like the physical habits we develop, we can also develop mental habits - one of which is talking to ourselves in a way that is counter productive to happiness.
There are a number of kinds of self-talk including:
Storytelling or mind reading - assuming that you know what someone else is thinking or telling yourself a story about a person or situation, without knowing what's really going on.
Magnification - exaggerating your flaws - I was late to a meeting, I can NEVER be on time.
Black and white thinking - getting a D on a test and telling yourself that you suck at everything.
Minimization - telling yourself that you only did three sets of an exercise instead of four.
Black and white statements. I got a C on a test so I'm stupid.
Some strategies for changing your self talk can include finding a good therapist, or having a trusted friend reflect your words and sentiments back to you. Paying attention to some of these habits in others - sometimes you can recognize these patterns in someone else before you can recognize them in yourself.
Be careful of your inner tone - it's not just what you say to yourself, but how you say it.
Write things down. Grab a journal, grab a blank piece of paper and put your thoughts on paper. You can often gain better insights and more self-awareness when you write things down.
Pick up a copy of Doug's new book, "1% Better" here.
Doug has written and published his first book "One Percent Better" before the age of 30, while Kim will publish her first book in May at the age of 42. Both Doug and Kim discuss in more depth what their motivation and process was for their respective books, and which dimensions of wellness writing touched on for both of them. They also talk more in depth about the seven dimensions of wellness and ask you the one question that everyone needs to answer if they want things to be different.
How much are you willing to change?
You can pick up a copy of Doug's new book, One Percent Better, by clicking here
Introducing the One Percent Better Show - a Maine based podcast dedicated to inspiring positive change in all aspects of your business and life.
Co-hosts Doug Spurling and Kim Lloyd introduce themselves and explain what led them to the coaching world, and what you can expect from future episodes of the show.
You can find more information on Spurling Fitness at www.spurlingfitness.com - more information on Doug’s business consulting at www.dspurling.com and more information about Kim and her writing and story at www.kimlloydfitness.com.
To pick up a copy of Doug's new book, One Percent Better, click here.