Robyn Spurr

Personal Health and Weight Loss Coaching For Women

By

Fun-tervention: Redefining Fun with Playfulness, Connection, and Flow

Truth bomb: after navigating a whirlwind of grief, seriousness, pandemic woes, and adjusting to rural life (phew!), I’m more than ready to embrace FUN again! If you’re also yearning for more laughter, joy, and all-around good vibes, this post is for you.

During a delightful sunshine-filled walk this morning, I tuned in to episode 300 of the We Can Do Hard Things podcast where they shared invaluable insights on how to infuse more fun and joy into our daily lives, including:

– Distinguishing between real fun and fake fun;

– Exploring how our mental load impacts our ability to have fun;

– Revealing the three essential ingredients for fun and how to discover your unique “Fun Magnets”

In the midst of modern life, filled with deadlines, responsibilities, and never-ending to-do lists, it’s all too easy to overlook the profound importance of fun and joy. That’s precisely where author Catherine Price and her book “The Power of Fun: How to Feel Alive Again” come into play, offering guidance on rediscovering the magic of joy in our lives.

So, what exactly is fun? While the dictionary defines it as “light-hearted amusement or enjoyment,” that definition barely scratches the surface of the deep joy and meaning that fun can bring. Price, after gathering insights from thousands of individuals worldwide and conducting extensive research, proposes a new definition: fun is the confluence of three psychological states — playfulness, connection, and flow.

Playfulness encompasses a light-hearted spirit, the ability to not take oneself too seriously, and finding moments to laugh. Connection involves the shared experience with others or oneself, the surroundings, or the activity at hand. Flow is the state of total engagement and focus, where time seems to fly by.

By blending playfulness, connection, and flow, Price introduces the concept of “True Fun.” It’s not just about fleeting amusement but about deeply fulfilling experiences that leave a lasting impact on our well-being.

I have already downloaded the book to my Kindle.

Are you ready to join the FUN revolution? Let’s invite more joy, laughter, and sparkle into our lives together!

💙 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

By

Mastering Change: The Power of Tiny Habits

In the quest for self-improvement, achieving lasting change can often feel like an elusive goal. We set ambitious resolutions, only to find ourselves struggling to maintain momentum. However, what if the key to success lies not in dramatic overhauls, but in the cumulative power of tiny habits? This is precisely the premise explored in James Clear’s bestselling book, “Atomic Habits.” Let’s delve into how these atomic habits can revolutionize your life and propel you towards your goals.

Understanding Atomic Habits

At the core of “Atomic Habits” is the idea that small changes, when compounded over time, can lead to remarkable transformations. Clear introduces the concept of “atomic habits” – tiny, incremental actions that may seem insignificant individually but have a profound impact when practiced consistently. Whether it’s improving health, productivity, relationships, or personal development, the principles of atomic habits can be applied to various areas of life.

The Four Laws of Behavior Change

Clear outlines four fundamental laws that govern behavior change and form the foundation of atomic habits:

1. Cue: Identify the triggers that initiate your habits. Whether it’s a time of day, a specific location, an emotional state, or a preceding action, understanding your cues is crucial.

2. Craving: Develop a craving or desire for the habit by associating it with a positive outcome or feeling. This creates motivation and reinforces the habit loop.

3. Response: The actual habit or action you take in response to the cue. Make these actions small, manageable, and aligned with your desired goals.

4. Reward: Immediate gratification or satisfaction that reinforces the habit. Celebrate small victories and create a positive feedback loop to solidify the habit.

Applying Atomic Habits in Practice

Let’s explore how you can apply the principles of atomic habits in real-life scenarios:

1. Health and Fitness: Instead of aiming for drastic changes overnight, start with small habits like drinking more water, taking a short walk daily, or eating a serving of vegetables with each meal. These atomic habits, when consistently practiced, lead to improved health and well-being over time.

2. Productivity: Break tasks into smaller, manageable chunks and establish a routine by linking them to specific cues. For example, associate starting your workday with a morning ritual like making coffee or reviewing your task list. Over time, this becomes a natural part of your workflow.

3. Personal Development: Cultivate habits that align with your personal growth goals. Whether it’s reading a few pages of a book each day, practicing a new skill for a few minutes, or journaling your thoughts regularly, these small actions contribute significantly to your development.

4. Relationships: Strengthen relationships by incorporating small gestures of kindness or appreciation into your daily interactions. Send a thoughtful message, express gratitude, or dedicate quality time to connect with loved ones regularly.

The Power of Consistency

The true power of atomic habits lies in consistency. By showing up and practicing these small habits day after day, you create positive momentum and gradually reshape your behaviors. Over time, these atomic habits become ingrained in your lifestyle, leading to sustainable change and long-term success.

💙 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

By

How Physical Activity Can Improve Your Mental Health

It’s no secret that exercise can improve physical health, but what exactly does it do for mental health? How does exercise help to create mental well-being, and what specific problems can it help treat?

How does exercise help improve mental health?

Beneficial physiological changes of exercise include improved sleep, the release and improved metabolism of chemicals—such as serotonin and endorphins—in the brain and central nervous system, and physical changes to the brain. Exercise increases brain volume and blood flow, which improves neural functioning.

The psychological impacts of exercise include heightened self-esteem, the interruption of negative thoughts, and an increase in healthy social contact. Together, these changes (paired with improvements to physical health) can vastly improve overall quality of life.

What mental illnesses benefit from exercise?

Depression

  • Regular exercise significantly reduces the symptoms of mild to moderate depression.
  • Exercise can prevent the onset or recurrence of depression.
  • Exercise can help counteract the weight gain caused by antidepressant medications.

Anxiety Disorders

  • Regular exercise significantly reduces the symptoms of anxiety.
  • Exercise can act as a healthy form of exposure to the physical symptoms of panic attacks, such as increased heart rate and sweating. Exposure can help clients become more familiar and comfortable with the sensations that were formerly perceived as dangerous or scary.

Substance Abuse

  • Regular exercise can reduce the frequency and intensity of drug cravings.
  • Clients who begin exercising are less vulnerable to relapse.
  • Some studies have found lower rates of first-time drug use in youth involved with exercise programs.
  • Exercise provides a healthy replacement activity for time previously occupied by drug use.

Other Benefits

  • Improved sleep
  • Slowed progression of Alzheimer’s disease
  • Stress relief
  • Improved mood
  • Increased energy
  • Slowed cognitive decline associated with aging
  • Better physical health and fitness

Types of Exercise

Both anaerobic and aerobic exercises have been found to improve mental health, but a combination of the two is most effective. Anaerobic exercise involves short bursts of intense activities (e.g. weightlifting, sprinting, interval training). These exercises are performed using energy stored within muscles. Aerobic exercises are lower intensity (e.g. walking, elliptical, dancing), but can be maintained for a longer duration. They rely on the energy generated from oxygen intake.

The mental health benefits of exercise are greater when workouts are more intense and more frequent. However, a person can benefit from as little as 30 minutes of walking, 3 days a week.

Starting an exercise plan can be very difficult. Common barriers include:

  • Uncertain about how to exercise.
  • Not enough time to exercise.
  • Feel embarrassed about exercising.
  • Lack the motivation to exercise.
  • Forget to exercise due to lack of routine.

Let’s address each of the barriers listed above.

1. Not Sure How to Start?

You don’t need to be a fitness guru! Even a simple 30-minute walk, three times a week, can do wonders for your mental health.

2. No Time for Exercise?

It’s about priorities. Ask yourself if there’s really no time or if other things are taking precedence. You can sneak in exercise with small changes like taking the stairs or parking farther away.

3. Feeling Embarrassed?

Gyms can be intimidating, but you don’t have to go there. Create a plan that suits you, like outdoor activities or integrating exercise into your daily routine.

4. Lacking Motivation?

Find exercises you enjoy! Whether it’s a nature walk, biking, or playing a sport, pick something that brings you joy.

5. Forgetful About Exercise?

Set reminders and make exercise a part of your daily schedule. A simple alarm or sticky notes can help you stay on track.

Remember, every step counts! Whether it’s a stroll in the park or a dance session in your living room, moving your body can work wonders for your mind.

💙 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

By

Compounded and Counterfeit Semaglutide: Understanding the Risks

My hairstylist recently experienced a serious health issue, ending up in the ER due to diverticulosis after just 5 weeks of using compounded semaglutide. While I’ve seen many of my clients achieve success with medications like Mounjaro, Zepbound, and Wegovy, it’s important to highlight that their positive outcomes are tied to relying exclusively on commercial medications from reputable sources, rather than opting for internet mail order meds from compounding pharmacies.

Her experience served as a stark reminder of the potential risks associated with compounded and counterfeit medications, prompting me to write this post.

Although cheaper and more accessible alternatives may seem appealing, it’s essential to recognize the significant risks involved.

Compounded medications, though offering tailored solutions, carry significant risks, particularly with drugs like semaglutide. Semaglutide, widely prescribed for type 2 diabetes and obesity, can be highly effective when used appropriately. However, compounded versions pose unique dangers due to inconsistent dosing and formulation standards.

Unlike commercial semaglutide products, which undergo stringent quality control measures ensuring uniformity and safety, compounded medications are mixed by individual pharmacies. This variability can lead to unpredictable outcomes, including ineffective treatment, incorrect dosing, or severe adverse reactions.

Furthermore, compounded semaglutide may not undergo the same rigorous regulatory scrutiny as commercial drugs, potentially lacking well-established safety and efficacy profiles. Patients opting for compounded medications may inadvertently jeopardize their health.

Certain pharmacies may use questionable ingredients, such as unauthorized forms of semaglutide like the sodium salt variant, despite FDA warnings. Therefore, patients must exercise caution when considering compounded semaglutide or medications from non-traditional sources, prioritizing verified and regulated options to mitigate potential health risks.

Transparent discussions between patients and healthcare providers about the risks associated with compounded semaglutide are crucial. Patients should carefully weigh these potential dangers against perceived benefits and consider sticking to commercially available medications with proven safety profiles whenever possible.

The surge in demand for semaglutide has created a complex market with significant safety challenges. Patients and healthcare providers must navigate these challenges cautiously, prioritizing established and regulated medications to ensure patient well-being and safety.

💙 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