1% Better Podcast

Spurling Fitness
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1% Better – Presented by Spurling Fitness is the podcast for adults 50+ who want to move better, feel stronger, and live fully—without the pressure, confusion, or intimidation of a typical gym. Hosted by Josh Williams, co-owner of Spurling Fitness in Kennebunk, Maine, this show delivers weekly episodes filled with practical fitness tips, sustainable habit strategies, mindset shifts, and real-life success stories from everyday people just like you. You’ll also hear from local experts in health, nutrition, physical therapy, and more—all with one goal in mind: helping you get just 1% better every day. Whether you're just getting started or getting back into a routine, this podcast is your supportive guide to lasting strength, confidence, and well-being.

  1. May 5

    Episode 21: Hurt Doesn't Mean Stop

    Pain has a way of turning motivated people into quitters, even when they started training to feel better. Today we dig into what I call the injury paradox: aches and discomfort push us toward exercise, then the moment something flares up we assume the workout is “bad” and we abandon everything. That all-or-nothing loop is one of the fastest ways to lose progress, confidence, and consistency. I walk through why most “workout injuries” aren’t caused by a single exercise. Strength training and conditioning often reveal a problem that was already developing from lifestyle, stress, sleep, old movement patterns, or years of chronic overload. We separate acute injuries from chronic issues, then talk about what to do when your body says “ouch”: listen, reduce irritation, and keep the rest of the system moving. Because use it or lose it is real, stopping completely can cost you muscle, stability, and resilience faster than you expect. You’ll hear how I handle my own training as I get older, why ego is sneaky, and how to keep the goal in sight when the path has to change for a season. We also get practical about workout modifications: adjusting load, intensity, stability, and range of motion, swapping running for walking or incline work, and training around a painful area instead of burning the whole plan down. And we put the right professionals in the right roles, from coaching to physical therapy to your doctor. If you’ve been stuck in a stop-start fitness cycle or you’re trying to train with chronic pain, this will give you a safer, smarter way forward. Subscribe, share this with a friend who keeps getting derailed, and leave a review, then tell me: what’s one change you can make to keep moving this week?

    16 min

  2. Apr 10

    Episode 20: The Challenge Is The Story

    We catch ourselves scrolling through other people’s highlight reels when life feels heavy, then we wonder why we feel stuck. We break down why the challenge is the story and how small, uncomfortable actions turn entertainment into real inspiration. • Noticing the “numbing scroll” and the mirror it holds up  • Watching other people’s journeys versus doing our own work  • Why inspiration without action becomes entertainment  • How every story worth telling starts with a hard beginning  • A personal fitness journey shaped by loss and long-term effort  • Proof that small challenges count, including everyday strength wins  • Learning by doing, like kids who watch then build  • A simple prompt to find the next challenge worth leaning into  So go out there, be 1% better, and start creating and crafting a new story that you are going to be proud to tell in the next three, six months to a year.

    8 min

  3. Apr 5

    Episode 19: Strength Training Vs Weight Loss

    We clear up the biggest misconception in fitness: strength training improves how you move and feel, but it does not automatically make you lose weight. We explain why the scale often stalls without nutrition, and we share simple food basics that pair well with lifting.  • strength training outcomes we can reliably deliver: strength, mobility, stability, balance and energy  • why “showing up to workouts” does not guarantee losing 10 to 20 pounds  • how strength training supports fat loss through confidence, movement and muscle retention  • why lifting can increase hunger if nutrition is not managed  • why weight loss and exercise should be treated as separate goals  • what a “solid diet” looks like: higher protein, more vegetables, more fiber and steady hydration  • why exercise feels like doing something while nutrition can feel like restriction  • how combining training and nutrition improves motivation and sustainability

    7 min

  4. Mar 4

    Episode 18: Identity-Based Eating Explained

    We explore how identity-based eating drives choices more than hunger and how shifting self-image can change portions, cravings, and satisfaction. We share simple tools—awareness, the 80 percent pause, and future-focused habits—to help align eating with current goals. • defining identity-based eating and why it matters • examples of roles that drive overeating • how childhood scripts shape adult portions • spotting patterns like the clean-plate reflex • using awareness to create choice at meals • practicing the 80 percent full pause • choosing a future-focused identity • simple anchors: protein-first, water, enough • leaving food without guilt and moving on If you need help, reach out

    7 min

  5. Feb 20

    Episode 17: How Olympic-Level Routines Protect Everyday Independence

    We use the Olympics as a lens to show how world-class routines turn pressure into performance and why that same rhythm protects everyday independence. The focus shifts from chasing motivation to building simple, repeatable habits that prevent the quiet drift into limitation. • athletes’ routines as the real advantage • training for life and longevity, not medals • the quiet drift that erodes independence • rhythm beats motivation during busy seasons • the simple drumbeat: sleep, hydrate, protein, move, strength train • adapt plans after setbacks instead of stopping • coaching for structure, safety and less decision fatigue If you ever need any help, reach out to us. Love to connect with you all and help you along your fitness journey

    8 min

  6. Feb 12

    Episode 16: Independence Is Built, Not Given

    We challenge the belief that independence fades with age and show how targeted strength training rebuilds freedom, confidence, and energy. We map the quiet drift into avoidance and lay out a simple plan to regain leg strength, grip, posture, and the skill of getting off the floor. • the quiet loss of muscle and balance over time • activity versus strength and why they differ • the pillars: leg strength, grip, core, posture, confidence • how strength reduces fear of falling and expands choices • finding the right dose: avoid too much or too little • the sweet spot: twice-weekly progressive training • practical moves: squats, hinges, step-ups, carries, floor work • start where you are and track small wins • life is the goal, not the gym So if you need help with that, or that kind of speaks to you, feel free to reach out to us. Again, we have three locations in Maine now, which is great and Candybunk, our flagship Scarborough in South Portland, where we work with people um every day that are new to training, coming in with different injuries, different paths of life, different goals, of course, um, but guiding them all the same along the way with our big passion of being freedom and independence to live your life to the fullest.

    10 min

  7. Feb 3

    Episode 15: You didn’t fail. You learned.

    We turn a messy January into a plan for February by treating results as data. We keep the habits that worked, shrink the ones that didn’t, and schedule specific times so progress becomes consistent, not accidental. • converting January outcomes into useful data • common traps of doing too much and ideal-week planning • the power of keystone habits and simple rhythms • setting smaller, realistic targets with clear timing • protecting calendar blocks like important meetings • building floor rules for imperfect days to keep momentum • weekly reviews to iterate goals and sustain wins

    9 min

  8. 12/13/2025

    Episode 14: The Power of the Checklist (And Why Your Brain Loves It)

    Routines sound boring — but they might be the missing piece holding everything together. In this episode of the 1% Better Podcast, Josh breaks down how building simple checklists and habits has helped him reduce overwhelm, beat decision fatigue, and stay consistent — even on imperfect days. From flossing (yes, flossing) to sleep, movement, and planning, this episode shows how small, repeatable actions build confidence, momentum, and real results over time. If you’ve ever felt like your days run away from you, this one’s for you.

    11 min
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About

1% Better – Presented by Spurling Fitness is the podcast for adults 50+ who want to move better, feel stronger, and live fully—without the pressure, confusion, or intimidation of a typical gym. Hosted by Josh Williams, co-owner of Spurling Fitness in Kennebunk, Maine, this show delivers weekly episodes filled with practical fitness tips, sustainable habit strategies, mindset shifts, and real-life success stories from everyday people just like you. You’ll also hear from local experts in health, nutrition, physical therapy, and more—all with one goal in mind: helping you get just 1% better every day. Whether you're just getting started or getting back into a routine, this podcast is your supportive guide to lasting strength, confidence, and well-being.

Information

  • Creator
    Spurling Fitness
  • Years Active
    2025 - 2026
  • Episodes
    22
  • Rating
    Clean
  • Copyright
    © 2026 1% Better Podcast
  • Show Website
    1% Better Podcast