Robyn Spurr

Personal Health and Weight Loss Coaching For Women

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Want to Make Lasting Changes? Start with Your Environment!

Ever set out to make a big change, pumped up with good intentions and iron-clad willpower, only to feel like you’ve hit a wall a few weeks in? Suddenly, that healthy habit you were so excited about seems impossible, and you’re left feeling “weak” or “undisciplined.” Sound familiar? 🤔

Here’s the thing: it’s not just about willpower! One of the biggest factors influencing our behavior is often right under our noses—our environment. Yep, the spaces around us can either make it easier or harder to stick to our goals. Access, or how easy things are to reach, can have a huge impact on what we do (or don’t do).

The best part? Most of us can tweak our surroundings to nudge us toward those positive changes. A classic example is the “kitchen makeover.” Imagine: all your washed, prepped veggies and healthy snacks are front and center in the fridge, while the cookies are stashed so high up you’d need a ladder to reach them. With everything set up for success, you’re way more likely to grab that healthier option!

So, how do you make your environment work for you, not against you? Here are some fun, simple ideas:

1. Use a Trigger 💡

Triggers, or cues, are reminders that help you take action. Think of it as setting little prompts for yourself! Maybe you keep a pair of dumbbells by your home office door so you’ll do a few curls every time you pass. Or if you’re trying to cut back on screen time, try an app that reminds you to take a break after a set period on social media.

2. Reduce Friction 🛣️

Stores place candy by the checkout for a reason—convenience tempts us! Use this same trick to make healthier choices easier. Try leaving a bowl of fresh fruit on the counter for a quick snack, or have your gym bag packed and ready by the door. When things are easy to grab, you’re way more likely to go for them!

3. Limit Your Options 🛑

Sometimes, less really is more. By reducing your options, you can avoid decision fatigue and make your choices easier. Whether it’s deleting distracting apps, moving tempting snacks out of the house, or creating a capsule wardrobe, simplifying helps you stay focused on what truly matters.

Changing your environment to support your goals takes a little bit of setup, but it’s totally worth it. Why rely solely on willpower when you can design an ecosystem that practically hands you the right choices?

💙 Robyn

Interested in a one-on-one health 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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Saying “No” to Alcohol with Confidence

Ever heard the story of the frog in boiling water? 🐸 It’s a powerful metaphor that reminds us how gradual changes can sneak up on us. If you drop a frog in boiling water, it’ll jump right out. But if you put it in lukewarm water and slowly raise the heat, it won’t notice the danger until it’s too late. The lesson? Sometimes, we don’t realize how small, seemingly harmless shifts in our lives can add up—until we’re suddenly feeling stuck or out of sorts.

Even after nearly 15 years of coaching, I’m still amazed by how easily these “unhelpful habits” can creep in. One small shift, then another… and before you know it, you’re asking, “Wait, how did I get here?”

For me, it happened during a whirlwind of life changes: losing my dad, becoming a caretaker for my mom through a global pandemic, eventually losing her too, and moving away from my home of 24 years. Somewhere in the midst of all that, I noticed I was drinking more than felt healthy. It didn’t happen overnight—just like the frog in warming water, I hardly noticed the shift. But in 2024, I decided it was time to reclaim my well-being.

That journey has been full of small but powerful discoveries, like finding the joy of non-alcoholic wines! There’s something satisfying about raising a glass and joining the toast, but keeping wellness a priority. My current go-to is a crisp, refreshing Riesling from German winemaker Johannes Leitz. I always keep a bottle on hand—it’s a great way to stay social without veering off track.

But let’s be real: the hardest part isn’t cutting back on drinking—it’s handling social events where alcohol is center stage. With a little planning, though, I’ve found some helpful strategies that let me stay on track and enjoy the moment without feeling pressured. Here’s what’s been working for me:

1. Start with Gratitude 🙏

When someone offers you a drink, start by showing appreciation. A simple, “Thanks so much for offering—I really appreciate it!” sets a positive tone and makes it clear you’re acknowledging their kindness, even if you’re not accepting the drink.

2. Be Direct and Clear 💬

There’s power in a polite but firm “no.” Try saying something like, “I’m keeping an eye on how much I drink tonight, so I’ll pass for now, but thank you!” It’s straightforward, confident, and still grateful.

3. Offer a Reason (If You Want To) 🎯

Sometimes, a brief reason helps take the pressure off. A simple, “I’ve got an early start tomorrow,” or, “I’m pacing myself tonight,” works wonders. It’s totally up to you whether you explain, but most people respect even a short answer.

4. Cover Your Glass 🖐️

Sometimes, actions speak louder than words. Casually covering your glass with your hand sends a subtle, non-verbal message that you’re not looking for a refill.

5. Change the Topic 🔄

Once you’ve said no, smoothly steer the conversation to something else. It keeps things light and moving, without lingering on the fact that you turned down a drink.

6. Remember: You’re in Control 🌟

At the end of the day, it’s your choice what you consume, and it’s perfectly okay to say no. You don’t owe anyone an explanation, and you’d be surprised—most people won’t push further if you’re confident in your response.

Navigating social situations where alcohol is front and center can be tricky, but staying true to your goals doesn’t mean missing out. By being prepared and confident, you can enjoy the moment and protect your well-being. Your health and happiness are worth it, and these small steps can make all the difference.

💙 Robyn

Interested in a one-on-one health 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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Menopause and Weight Gain

First things first—menopause is not just a “phase”; it’s the point after 12 months without a period. The years leading up to it, called perimenopause, often bring changes that can contribute to weight gain. And it’s not just menopause—aging is a player too! On average, women gain around 4-6 pounds during perimenopause, though this varies widely.

Why Weight Increases:

  1. Sleep Issues 🛌: Night sweats, anxiety, joint pain, and general discomfort can seriously mess with sleep, leading to fatigue-driven cravings and emotional eating. Poor sleep often equals a stronger appetite!
  2. Increased Hunger 🍫: Lack of sleep ramps up hunger hormones, making it harder to resist calorie-dense foods (yes, that chocolate bar is suddenly irresistible).
  3. Movement Declines 🚶‍♀️: Life demands and aches and pains often lead to less activity. Plus, intense exercise might not be as effective or feel as good as it once did, making it tougher to burn those extra calories.

Smart Strategies for Managing Menopause Weight Gain:

It turns out, the usual “eat less, exercise more” approach doesn’t quite work the same way after menopause. Here’s what has helped me:

  • Sleep 🌙: Prioritizing sleep has been a game-changer. I follow a consistent bedtime routine, get morning sunlight, and cut back on caffeine, which has made a noticeable difference in my cravings and energy.
  • Diet 🥗: I shifted my focus to protein and fiber-rich foods to help manage hunger and keep cravings in check. It’s amazing how a balanced plate can make you feel fuller for longer.
  • Exercise 💪: Strength training and moderate cardio are my new best friends. They support muscle and bone health without overtaxing my body, and I’ve found they’re much more sustainable than trying to push myself through intense workouts.

The bottom line? Weight gain during menopause isn’t a given, but it does require some adjustments. It’s all about tuning in to what your body needs now—experimenting with sleep habits, rethinking your diet, and finding a movement routine that feels right. The goal is to work with your body, not against it!

💙 Robyn

Interested in a one-on-one health 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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How Being Kind to Yourself Can Transform Your Eating Habits

Some people think self-compassion is just fluff.

Fair enough: It’s not always easy to see the link between self-compassion and nutrition habits.

But here’s the truth: Properly harnessing self-compassion can be a game-changer, helping you eat, move, and live better. And a recent study published in Nutrients sheds light on exactly why that is.

What is Self-Compassion?

Self-compassion involves treating yourself with the same kindness and understanding as you would a good friend. It has three core components:

  • Mindfulness: Being nonjudgmentally aware of your thoughts, feelings, and experiences in the moment.
  • Common Humanity: Understanding that you’re not alone in your struggles—others face similar challenges.
  • Self-Kindness: Treating yourself with care and kindness, especially when you’re suffering or facing difficulties.

How the Study Was Conducted

To explore the connection between self-compassion, body image, and eating habits, researchers surveyed 100 mothers using online questionnaires. These surveys measured levels of self-compassion, body esteem, and eating behaviors.

The scientists then analyzed the data to identify any correlations between these factors. While no study is perfect, the results of this one are quite revealing.

Key Findings

As anticipated, the study found that mothers with higher levels of self-compassion also had a healthier relationship with food. Specifically:

  • Higher Quality Diets: They tended to eat more nutritious foods.
  • Intuitive Eating: They were more likely to listen to their bodies and eat according to their hunger and fullness cues.
  • Reduced Emotional Eating: They were less likely to eat in response to emotions.

Perhaps most intriguingly, the study found that mothers with higher self-compassion also had higher body esteem. The researchers suggest that a positive body image may be a key factor that enables healthier eating behaviors.

This idea isn’t entirely new—past research has linked body positivity with healthy eating and intuitive eating. However, the novel insight here is that self-compassion might be the catalyst that enhances body esteem, thereby making healthier habits more attainable.

Takeaways

  1. Self-Compassion Yields Real Results

It’s tempting to think that being hard on ourselves will motivate change. But evidence from this study, other research, and my own coaching experience suggests that mindfulness, common humanity, and self-kindness can lead to a healthier relationship with food.

  1. You Can Cultivate Self-Compassion

If self-compassion doesn’t come naturally to you, don’t worry—you can develop it. Start by understanding what self-compassion is and isn’t. It’s not about being lazy or avoiding accountability. Rather, it’s about recognizing the factors influencing your behavior and giving yourself a break when needed.

Here’s a practical example:

Let’s say you’ve just eaten an entire pint of ice cream in one sitting. Instead of beating yourself up, try practicing self-compassion:

  • Mindfulness: “I’m aware that I’m eating emotionally right now. It’s not ideal, but I’m finding it hard to stop.”
  • Common Humanity: “It’s understandable that I’m turning to food for comfort. Lots of people do this when they’re stressed.”
  • Self-Kindness: “It’s okay—I’ll take a deep breath and decide what to do next. Whatever I choose, it’s going to be alright.”

At first, you might need to write down these statements to remind yourself. Over time, they may become a natural part of your thought process.

  1. Self-Compassion Doesn’t Have to Be Complicated

Cultivating self-compassion may seem daunting at first, but research shows that even small acts can make a difference. For instance, writing yourself a kind and understanding letter about your weight and appearance can be a simple yet powerful way to practice self-compassion.

💙 Robyn

Interested in a one-on-one health 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