In this Episode of the 1 % Better Show, Courtney chats with the newest coach on the Spurling team, Andrew Goyet. After learning a bit about Andrew's journey to fitness the pair dive in to ways to find a better nights sleep. Andrew talks about honing in on your sleep hygiene and looking for ways you can improve your sleep quality.

In this episode of the 1% better show Courtney interviews Spurling Fitness' Director of Client Experience Melanie Smith. They chat about how she took her position as customer service manager and built it into her current position. Melanie tells us about what lead, a self proclaimed band geek, to train and run a marathon. Melanie opens up about her journey through multiple miscarriages and how she found hope through the process.

In this episode Courtney sits down with her mother, Reverend Linda Rhinehart Neas to discuss the importance of nurturing your spiritual health. Linda talks about ways to discover, uncover and strengthen your spiritual self.

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.

According to EarthSky, the North Star or Pole Star—aka Polaris—is famous for holding nearly still in our sky while the entire northern sky moves around it. The fact that it was a fixed point made it an excellent beacon and navigation tool. Slaves escaping to northern states and Canada used it to guide their journey. Metaphorically speaking, your North Star is your inner compass; the part of you that knows your passion, purpose, and life direction. In this episode, Doug and Kim discuss some thoughts and strategies on ways that you can find your own North Star.

In this episode Kim and coach Courtney Drew dive into all things burnout. What it is, how it affects you physically, and ways you can learn to break the cycle.

In this episode, Kim and Doug reunite to discuss all things focus. From eliminating distractions in your environment, to managing your stress and anxiety, this episode focuses strictly on...well...focus.

Do you find it difficult to say no? Get too involved with other people's problems and trying to help? Are you a people pleaser? In this episode, Kim is joined by fellow Spurling coach Courtney Drew as they discuss their own struggles with setting and keeping boundaries, and talk about some tips and strategies you can try to set better boundaries, especially as we head into the 2021 holiday season.

There are some conversations that can be very difficult to have and so, if you're like so many others, you avoid the topic, or sometimes you avoid the person completely. In this episode, we talk with Leadership and Communication Coach Fran Liataud, who discusses some of the tools you can use to create what she refers to as an "attitude of dialogue," so that you can learn how to have solutions focused conversations and turn your fear into fearless conversations.