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 bedSleep 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 bedtimeRemember, we're after progress, not perfection!Be well everyone and rest up!
Trigger Warning **MiscarriageThink Again By Adam Granthttps://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.
Burnout book Article referenced in podcast
Article referenced in the podcast. Getting Things Done by David Allen. The One Thing
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 LifeThe Subtle Art of Not Giving a F*** by Mark MansonThe 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.orgThere 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 changeEmily'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
You can find her on Instagram here.
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 SinceroTiny Habits - B.J. FoggFull Catastrophe Living - Jon Kabat-ZinnWake Up to Your Life - Ken McLeod
Article referenced in the podcast.
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"
Full-Catastrophe LivingLow-fi beats playlist from Spotify
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.
Check out Dr. Kisner's webpage here.
Visit the Old Vines Wine Bar Blog here. Roam Research App
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 PlannerThe Monk ManualThe Clever Fox PlannerThe Passion PlannerDoug also references a few books including "Traction" and "The 12-Week Year"
Infinity Center website.
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.
Click here to register for the launch of Kim's fitness book, “Start Where You Are.”
*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.
Right brain vs. left brain online quiz.
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.
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