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1% Better Podcast
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.
Episodes
23 episodes
Episode 22: Intensity Fades
I get honest about why I have not been on the mic, then use that as a doorway into what actually creates lasting change. We break down why motivation fades, why relapse cycles happen, and how identity-based habits help you stay consistent even ...
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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 ass...
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 inspirat...
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 tha...
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 eat...
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 t...
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, an...
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 o...
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 d...
Episode 13: Why Winter Is the Best Time to Start Moving
Staying active in the winter is hard — the cold, the dark, the ice, the gravitational pull of the couch at 2:15 p.m. But that’s exactly why this season matters more than most.In this episode, Josh breaks down why winter is actually the b...
Episode 12: Your Scale Isn’t Gaslighting You
Stuck between a few “good” days and a scale that won’t cooperate? We unpack why most stalls aren’t true plateaus at all—they’re pattern locks—short runs of consistency followed by predictable rebounds. By reframing the problem, we open the door...
Episode 11: Why Pain-Free Isn’t the Goal (And Why That’s Actually Good News)
Pain isn’t the enemy; confusion is. When aches show up, most people either push blindly or stop completely—and both options can make things worse. We take a different route: use pain as data, adjust the plan, and keep building strength that lea...
Episode 10: Why Pacers, Sherpas, and Coaches Matter (and Why Doing It Alone Usually Ends With Snacks)
A marathon pacer slipped off for fuel, then cruised past me back on pace like nothing happened—and it reshaped how I think about coaching. That calm, consistent presence in the chaos is exactly what most of us need when goals get hard and emoti...
Episode 9: If You Only Have Two Hours A Week, Lift Weights
Ever feel “active” but not actually getting fitter? We lay out a simple map that separates daily movement from real training, then show how to stack NEAT, cardio, mobility, and strength so your effort turns into results you can feel. The heart ...
Episode 8: Life is hard either way
We explore why life is hard either way and how to choose the hard that leads to strength, energy, and fewer regrets. A recent marathon becomes a lens for practical choices in training, nutrition, and presence with family.• the core idea...
Episode 7: Understanding Your Body's Signals: Navigating Soreness, Pain, and Injury During Exercise
We explore the crucial differences between soreness, pain, and injury during exercise, helping you understand when to push forward and when to pull back. Training smart means learning to interpret your body's signals correctly so you can make p...
Episode 6: The Wake-Up Call That Changed How I Train
A back injury while taking out the garbage became a powerful reminder that health and pain-free movement trump all other fitness metrics. When injury limits our capabilities, it doesn't matter how strong or fit we are on paper – prompting us to...
The Four Pillars That Never Go Out of Style
The fitness industry is filled with fads and quick fixes that promise results but rarely deliver sustainable outcomes. After a decade in fitness, I've discovered four unchanging pillars that create lasting results: strength training, nutrition ...
Episode 5: The Long Haul — Why the Middle Is Where Most People Quit
The fitness journey isn't a straight line from start to finish—it's a winding path with a challenging section I call "the messy middle." This episode dives deep into that critical phase where excitement fades, progress slows, and most people ab...
Beyond Adding Weight: Three Smarter Ways to Progress Your Strength Training
Today we’re talking about one of the most important parts of strength training: how to keep making progress without wrecking your body in the process.It’s all about finding that sweet spot: pushing yourself enough so your body adapts and...
Episode 3: Beyond the Gym: Rethinking Exercise Frequency for Long-Term Success
Questioning whether your workout routine is enough? You're not alone. Many fitness enthusiasts believe that maximum results require maximum gym time, but this podcast flips that narrative on its head.Your "training age" – how long you'v...