Robyn Spurr

Personal Health and Weight Loss Coaching For Women

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Creating Space for Change

Americans spend north of $60 billion annually trying to lose weight, on everything from gym memberships to weight-loss programs to fat burning shakes.

I think it’s safe to say the approach we’ve taken so far isn’t really working out for us.

But why?

In order to achieve lasting results, we need to transform our deeply rooted habits. And changing our habits requires space + time + energy + engagement.

Learning and assimilating new + healthier habits is tricky if you spend your days and weeks running from one thing to another with barely enough time to sit and enjoy a meal – or prepare a meal – or get a good night’s sleep.

You can’t learn and do better when you’re always adding more + more + more to an already overloaded plate.

If you want to improve your health, don’t do it in a way that will actually interfere with it.

Begin by taking an honest look at how you currently spend your days and ask…

  • What can I let go of?
  • Where can I create space?
  • Is now the right time?

Changing your habits – and ultimately achieving your health goals means giving yourself time to notice + reflect + process + experiment.

Even when we’re only working on one habit at a time.

My most successful clients are fully engaged. Coaching isn’t treated like something to be “gotten over with”.

The recipe for success has nothing to do with how much you know about nutrition or exercise.

The “secret” to success?

Create space. Change one thing at a time. Commit. Take action.

XO ~Robyn

Interested in a one-on-one coaching relationship with me? It would be an honor to work with you if and when the time feels right.

To learn more about Personal Health Coaching click HERE. 

To schedule a Discovery Session click HERE.

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The Case for Not Giving Up

Ten years ago, I had a vision. To build a business dedicated to helping women create healthier bodies and more fulfilling lives.

Today, that business is thriving. The pieces have come together. My clients are brave + badass women I truly adore. The work is challenging (in the best way possible) and deeply fulfilling.

But it’s been a JOURNEY.

There were hundreds of times I thought about quitting – and two times when I came SUPER close.

Job offers were on the table.

Self-doubt. Fear. Uncertainty. I’m not good enough. Who am I to do this work? 

Here’s what I want you to know…

Setbacks + obstacles + wanting to quit are all necessary components of change, progress and success.

We often imagine change or “progress” as a linear graph. In reality, change and progress look more like this:

Progress stalls + dips + goes backward along the way.

There are a number of perfectly good reasons for this:

  • Maybe we need downtime — to think, reflect, regroup, reboot, or incubate something new.
  • Maybe we need to regress briefly — to dip into our old selves or old habits and remember why we are building new ones, like visiting an ex to remember why you left them.
  • Maybe we need to repeat something— to practice, drill, and/or test our skills under different conditions.

Or maybe it’s that we simply don’t have the skills yet to reach the next level of our progression and, like everything else in life, we need to accept that doing things badly is a necessary precursor to doing them well.

The only way to fail is to give up.

Quitting is something too many of us are good at. And there’s a reason for it.

When we’re struggling to achieve a goal and quit, we get immediate relief. The pressure is off. But eventually, we feel terrible about quitting.

My clients often hear me say, I’ll never give up on you.

When I speak those words, I mean them with my entire being. Because achieving a BIG goal requires overcoming BIG obstacles – and time. As much time as it takes. Your dream has no expiration date.

The journey of my business from initial vision to thriving coaching practice has been a wild ride rife with challenges. And I wouldn’t have it any other way.

Overcoming challenges builds up our resilience and self-respect.

When it comes to losing weight (or building a business or any goal you want to achieve), ask yourself this question…

Am I willing to commit to achieving this goal no matter what?

If the answer is yes, do yourself a favor and keep going. For as long as it takes.

XO ~Robyn

Interested in a one-on-one coaching relationship with me? It would be an honor to work with you if and when the time feels right.

To learn more about one-on-one Health Coaching click HERE. 

To schedule a Discovery Session click HERE.

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Shame Free Eating

Healthy eating does not mean eating “good” foods and avoiding “bad” foods.

I wholeheartedly recommend you toss those labels out with the trash. Rubbish – be gone!

Food means different things to different people. Food can be…

  • fuel
  • reward
  • punishment
  • escape
  • shame
  • freedom
  • a way to bond with others
  • a way to check out

For me, food is mostly about information.                                          

Every time you choose to eat one thing over another, you’re voting for what’s really important to you in the here and now. That’s all. No good or bad. No right or wrong. Just a choice based on what matters most to you in that particular moment. Information about your current priorities.

We might choose one food over another…

  • to connect with loved ones
  • to fit in
  • to truly nourish our body
  • to honor our heritage or family traditions
  • to take the edge off a tough day
  • for straight-up joy and pleasure
  • because it’s convenient
  • etc. etc. etc.

No judgement here. You get to decide on your priorities. And sometimes other things win out over nutrition.

Instead of judging your food choices as good or bad, consider the reason behind them. And if that reason is to eat for pure pleasure, own it. Slow down and truly savor what you’re eating.

Whatever you decide to eat, drink, or do – choose with intention. When you own your choices instead of judging them, shame and guilt begin to melt away.

XO ~Robyn

Interested in a one-on-one coaching relationship with me?

It would be an honor to work with you if and when the time feels right.

To learn more about one-on-one Health Coaching click HERE. 

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The Heavy Backpack (Managing Difficult Emotions)

Last Thursday my husband and I made the impossibly difficult decision to put our sweet Hope down after she experienced what we’re pretty sure was a stroke.

She was sixteen and half years old and lived a good long life with humans that loved and spoiled her.

One of the skills I teach my clients is how to make decisions that are aligned with their goals and values in the face of difficult emotions.

It was my turn to walk the talk.

The day after we put Hope down, I went out for a walk (just like I do every day). When I returned, my husband said he was surprised I went. So I shared a tool called The Heavy Backpack with him.

We can think of our difficult emotions like a heavy backpack. Now that backpack might be weighing you down and inconvenient and uncomfortable, but you can still go about your day and do things that move you closer to becoming who you want to be.

You can still take actions that are aligned with your values.

You can go for a walk. You can nurture relationships. You can help your clients. You can eat nutritious food. You can hug and love and laugh.

All while carrying the load.

Or – you can carry the backpack and spend your time thinking about how much you hate the backpack. What a burden it is. How uncomfortable you are. How you wish you could just set it down or make it go away.

You can distract yourself from the heavy load with wine or cake or pizza or Netflix.

You can get angry – or succumb to despair.

You can avoid and resist – or you can ALLOW.

When we act in a way that isn’t aligned with our values, we simply add more layers of difficult feelings to the mix (anger, frustration, regret, guilt).

Taking actions that make us feel good + proud helps to lighten the load on our backs (and in our hearts).

After sharing this with my husband, he immediately said, I think I’ll play hockey today.

XO ~Robyn

Interested in a one-on-one coaching relationship with me? It would be an honor to work with you if and when the time feels right.

To learn more about one-on-one Health Coaching click HERE. 

To schedule a Discovery Session click HERE.