Robyn Spurr

Personal Health and Weight Loss Coaching For Women

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Is Hiring a Weight Loss Coach Worth It?

Having someone you can turn to, someone who has done what you want to do, is perhaps the most powerful way to fuel change.

As your coach, I’ll provide accountability, direction and whole-hearted support every step of the way. I’ll help you stay on track, no matter what life throws at you.

One of the reasons I became a Weight Loss Coach is because I saw firsthand how valuable working with professionals was in healing my own food and body issues. Working one-on-on with my coach allowed for a customized experience based on where I was in my journey.

More than that, though, a coaching relationship creates a sacred + safe space in which to work through your internal roadblocks in a compassionate way – beyond what usually takes place when you work things on your own. No shaming. No judgment. Ever.

Best of all? I’ve been there. 

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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Writing Your Personal Fitness Mission (and why it’s worth doing)

What might happen if you wrote your own fitness mission? Instead of listening to everyone else blahblahblah about what you should be doing?

For starters, you might feel empowered + inspired. And who doesn’t need a little more empowerment + inspiration in their life?

A fitness mission statement is a clear + simple statement of intent.

It’s what you want to do + how you want to live. Every day.

Because YOU are the authority when it comes to your body.

Below are some steps you can follow to start developing a fitness mission statement. I’ve included my own statement at the end of this post.

A couple of tips before you get started.

Take your time. This process can take you an hour, a day, two weeks, or longer. So don’t rush it. Don’t feel you have to “get it” all at once.

Be open to change. A mission statement isn’t forever. You can always change your mind as you change and your life changes.

Step 1: Start getting curious about yourself.

Ask yourself some questions.

Such as:

  • Who am I? (And who have I become?)
  • Who do I want to be? Why?
  • What do I stand for? Why?
  • What is meaningful and important to me?
  • Where do I want to go? What fitness, nutrition, and/or health behaviors will get me there?
  • How will I know if I’m making progress?
  • What do I truly enjoy?
  • If I had total control of my own health, fitness, and/or nutrition path, what would that look like?

Step 2: Look for the themes that re-appear.

If you consider all your answers together, what are some of the common ideas that start to emerge?

For instance:

  • Being a role model is important to me.
  • My job is important to me.
  • Helping other people is important to me.
  • I like competing.
  • I like learning.
  • I like having fun.

Step 3: See if you can capture the essence.

Finally, see if you can capture the who, what, why, where, and how in a few simple, very clear sentences that relate to your health, fitness, and nutrition.

Even if you don’t have a “perfect” or perfectly clear mission statement, you’ll still have worked towards putting something meaningful into practice.

Which is more than most people ever do.

My Personal Fitness Mission

I am a courageous + resilient woman who is dedicated to improving her health and well-being. One day + one habit at a time.

I am devoted to supporting other women who want to create healthier bodies and more fulfilling lives through whole-hearted + compassionate coaching.

I say YES to celebrating every win. Nothing is too small.

I say YES to eating whole + nutritious foods most of the time.

  • Because my brain and heart and lungs and hair and skin deserve the highest quality fuel.
  • Because every loving choice is a deposit in the self-respect bank.
  • Because eating nutritious food feels good and gives me GENUINE gratification over time.
  • Because happiness increases when we live with integrity.
  • Because whole + nutritious food satisfies my hunger (and cookies just make me want MORE).
  • Because there is so much life to live + so many adventures to go on.
  • Because LIFE is more delicious when food isn’t my primary source of pleasure.

I say YES to guilt free indulgences some of the time. Eaten slowly and savored.

  • Because chocolate is delicious.
  • Because restriction leads to rebellion.

I believe there are no one size fits all instructions for healthy living. We are the authority when it comes to our body.

I believe in moving my body in an energizing way. No more beatings. No more harder, faster, stronger. No more pushing through the pain.

I believe in trying new things + learning from missteps + never giving up.

I believe in goals that feel coherent + uplifting.

Progress is no longer measured exclusively by a number on a scale going DOWN.

Progress is measured by levels of acceptance + empowerment + joy going UP.

I am committed to having more fun.

I am committed to nurturing my inner yogi. I knew she was in there.

I am committed to SLAYING perfectionism.

I am committed to cultivating self-love.

I am striving to improve, but I am already enough.

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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What’s the Rush?

Have you seen Willy Wonka and the Chocolate Factory?

It happens to be one of my all-time favorite movies. My childhood best friend Jaimee and I know every line + every song.

Do you remember the awful Veruca Salt?

Guess what? She’s the embodiment of our default brain setting.

Yep.

We evolved as a species to seek immediate gratification.

Just like Veruca.

Our brain isn’t wired to give a hoot about our long-term health. It only cares that we survive long enough to get our DNA into the next generation (and get a Golden Goose).

The journalist (and meditation student) Dan Harris summed this concept up beautifully in a recent episode of his 10% Happier podcast…

“We are not naturally inclined to do things like exercise or eat healthy or get enough sleep or all the stuff we know from the science is good for us because it’s not the mind that was bequeathed to us by millennia of evolution.”

So are we doomed? Should we just throw in the towel on all this improving our health stuff?

No way. We can override the primitive + want it NOW part of our brain. We simply need to approach behavioral change a little differently.

The #1 reason we struggle to change our behavior for good is because we give up on ourselves too easily.

We don’t want to wait a year or two or three for results.

We don’t want to keep trying.

We want what we want and we want it NOW! Dammit.

Two months to a new you!

Six pack abs in six weeks!

Take a moment to ask yourself, “What’s the rush?”

Really. What’s the big freakin’ rush?

Let’s say you’re 40 years old – and it takes you three years to build a bunch of healthier habits into your life – would you do it?

If you live until 85, that’s 42 years of healthier living. Of feeling better. Of looking better.

A damn good tradeoff in my opinion.

But most of us aren’t willing to wait.

My current mantra when it comes to behavioral change is, “it’ll take as long as it takes.”

It’s been a GAME CHANGER.

I’ve been able to build new healthier habits into my life with this approach – like eating veggies with breakfast and doing yoga nearly every day.

Here’s the recipe for success.

  1. Focus on only ONE habit at a time (keep it SIMPLE).
  2. Keep going until it sticks – for as long as it takes.
  3. ENJOY the journey. Laugh at yourself. Celebrate progress. Learn from setbacks.

We don’t get mad at a toddler when they stumble and fall while learning to walk.

We don’t rush them.

We cheer them on.

We encourage them.

Your health journey can be like this too.

Wholehearted + humane behavioral change is where it’s at.

If you’re ready for a new approach to behavioral change, click here and let’s chat.

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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Before You Try That Sexy New Fad Diet…

Do you sometimes feel like you’re putting a ridiculous amount of energy into trying to lose weight, but getting nowhere? Like a hamster spinning round and round on its wheel.

You’re not alone.

When we decide it’s time to lose weight, we want results and we want them NOW! And the fastest way to get results is to follow some “perfect” diet. Which is true – if you stick with that “perfect” diet long-term.

But we don’t stick with those diets.

Maybe we adhere to it for a few weeks or a few months before our willpower tank hits empty and we devour 47 cookies at Aunt Jane’s cookie exchange.

And once we’ve “screwed up,” we inevitably say, “screw it!”

See if this pattern looks familiar…

  1. Ooh, shiny new diet!
  2. Fail at shiny new diet.
  3. Say screw it.
  4. Repeat.

Mastery requires practice and repetition. But our brain resists this approach. It wants to try that sexy new diet. It wants the dopamine hit that comes from trying something new.

If you want to change your eating behavior for good, chasing the dopamine high associated with starting over or jumping on the latest diet bandwagon won’t get you there. What will work is good old practice and repetition.

How do you do that? Choose one small healthy habit to focus on at a time. When the habit you’re working on feels “sticky” and solid, add a new one. It’s not sexy, but it works.

I can hear you. But Robyn, it’ll take FOREVER that way!

Let’s say you settle on a habit like eating three servings of fruits or veggies a day and succeed at it 90% of the time. Pretty darn good, right?

Your success generates feelings of confidence + competency and those feelings propel you forward. Then you add a new habit – and you succeed at that one too.

After a year (or two or ten), all those “little” habits add up to big changes – plus you’re not effin’ exhausted.

Still skeptical? Ask yourself this question…

How has what you’ve been doing worked out for you so far?

Before you sign up for yet another get thin quick scheme on January 1st, remember this…

The method you follow consistently is so much better than the “perfect” one you quit.

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.