Robyn Spurr

Personal Health and Weight Loss Coaching For Women

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Find Your Balance: Practical Tips for Moderate Drinking

What Does it Mean to Drink in Moderation?

When it comes to alcohol, moderation is key. The CDC defines moderate drinking as no more than one drink per day for women and two drinks per day for men. Here’s what that looks like in practical terms:

  • 12 oz of regular beer
  • 5 oz of wine
  • 1.5 oz of 80-proof distilled spirits

This translates to 7 drinks per week for women and 14 for men. Important note: downing all these drinks in one sitting is binge drinking and comes with serious health risks.

Signs You’re a Moderate Drinker

It’s easy for moderate drinking to slip into more hazardous patterns, but if you see yourself in the following points, you’re probably doing just fine:

1. Adherence to CDC Benchmarks

  • Staying within the CDC’s limits is a great start. But remember, moderation can be subjective. If you find that even fewer drinks start to negatively impact your health or energy levels, adjust accordingly.

2. Alcohol Doesn’t Interfere with Wellness Goals

Your physical and mental health should come first. For instance:

  • You don’t skip workouts due to hangovers.
  • You don’t rely on alcohol to cope with stress or sadness.

3. Resisting Peer Pressure

  • Social situations often involve alcohol, but a true moderate drinker can enjoy social drinking without going overboard. If you plan for two drinks on a night out, you stick to that plan, knowing more would affect you negatively.

4. Maintaining Target Weight

  • Alcohol can pack on the pounds, especially with high-calorie drinks like cocktails. Research suggests that moderate drinking typically doesn’t lead to weight gain over short periods, unlike heavy drinking.

How to Maintain Moderate Drinking Habits

Do you feel like it’s time to reign in drinking? Here are some tips to help you stay in the moderate zone:

1. Set Daily or Weekly Drinking Limits

Plan your alcohol consumption just like you plan other aspects of your life. Setting goals, like limiting yourself to 7 drinks a week, can really help keep your drinking in check.

An app like Sunnyside can be a game-changer for this. It lets you set personalized drinking limits, track your intake, and sends you daily reminders. Plus, it provides weekly progress reports, so you can see how well you’re sticking to your moderation goals.

I’ve recommended this app to numerous clients and use it myself to stay accountable and motivated to maintain healthy drinking habits.

2. Maintain Healthy Habits

Healthy habits can prevent drinking from becoming a default response to stress or boredom. Identify your triggers and consciously choose alternatives, like exercise or a relaxing hobby.

3. Have Non-Alcoholic Alternatives

Keep a variety of non-alcoholic drinks on hand. The market for these beverages is growing, and there are plenty of satisfying options that can help you stick to your moderation goals without piling on the calories. One of my personal favorites is light tonic water with a squeeze of fresh lime. It’s refreshing and keeps things interesting without the alcohol.

Moderate drinking is about finding balance and ensuring that alcohol enhances your life without causing harm. By understanding what moderate drinking looks like and adopting strategies to maintain it, you can enjoy alcohol responsibly while prioritizing your overall health and well-being.

Sources:

1. [CDC Guidelines on Alcohol Consumption](https://www.cdc.gov/alcohol/fact-sheets/moderate-drinking.htm)

2. [Study on Alcohol Consumption and Weight Gain](https://pubmed.ncbi.nlm.nih.gov/22129548/)

3. [American Board of Family Medicine Study](https://www.jabfm.org/content/28/1/43)

💙 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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Navigating the Complexities of Trauma: Reflections on What My Bones Know, by Stephanie Foo

In our quest for health and wellness, we often focus on diet and exercise. However, one critical aspect that frequently goes unaddressed is trauma and its profound impact on our lives. Stephanie Foo’s book, “What My Bones Know: A Memoir of Healing from Complex Trauma”, provides an intimate exploration of this often-overlooked topic.

Foo’s memoir is not just a personal story; it’s a journey through the complexities of trauma, particularly Complex PTSD (C-PTSD). Unlike PTSD, which typically results from a single traumatic event, C-PTSD stems from prolonged exposure to traumatic situations, often during childhood. Foo’s narrative is a testament to the resilience of the human spirit and the transformative power of understanding and healing from trauma.

One of the elements of this book I appreciated right from the start was how Foo writes about her trauma with such authenticity and vulnerability. The physical and emotional abuse her parents inflicted on her is difficult to read, but I found it cathartic as a fellow survivor of child abuse. Foo’s story is raw and unfiltered, offering a genuine look at her struggles and triumphs. She bravely shares her experiences of growing up in an abusive household and the long-term effects on her mental health. This level of openness not only humanizes the discussion around trauma but also encourages others to open up about their own experiences.

The Science of Trauma

The memoir is interwoven with scientific research and insights into how trauma affects the brain and body. Foo explores the biological underpinnings of trauma, explaining how it can manifest physically and psychologically. This scientific perspective provides a deeper understanding of how trauma can influence your overall health and well-being.

Healing and Recovery

One of the most inspiring aspects of the book is Foo’s journey towards healing. She highlights various therapeutic approaches, including EMDR (Eye Movement Desensitization and Reprocessing), somatic therapy, and mindfulness practices. These therapies underscore the importance of a multi-faceted approach to trauma recovery, emphasizing that healing is not linear and requires a combination of strategies.

What I felt most moved by in this memoir is Foo’s determination to heal. It reminds me of my own healing journey and all the many setbacks and roadblocks along the way. In addition to writing about the rewarding parts of help-seeking, Foo also shares the many ugly parts, like the difficulty of finding a therapist who actually felt helpful, the costs associated with therapy, and how therapists are often underpaid, and her doubts about herself as someone capable of living a healthy and relationally-satisfying life.

Despite these adversities, she persisted, continually trying new and incrementally helpful approaches like EMDR and gratitude journaling. When she describes finding the therapist, Dr. Jacob Ham, who truly helped her with her complex PTSD toward the end of the book and the nature of their work together, I found myself eagerly seeking out every podcast featuring Dr. Ham.

Here are a few links to some of his most insightful appearances.

What Really Helps Trauma? | Dr. Jacob Ham, Being Well Podcast

Me and my therapist, Dr. Ham

Road to Resilience Episode 11: The Long Arm of Childhood Trauma

Without a doubt, this is one of the most genuine and most skillful portrayals of therapy I’ve seen across all forms of media.

“What My Bones Know”, is more than just a memoir; it’s a beacon of hope for those struggling with the invisible wounds of trauma.

True health encompasses every aspect of our being, and addressing trauma is a vital and often overlooked part of the process. Seeking therapy from trained professionals, such as psychologists or therapists specializing in trauma, can be a critical step in your healing process.

💙 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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Cultivating a Positive Body Image in a Society Obsessed with Appearance

Society’s beauty standards and media portrayals of idealized bodies can significantly impact one’s perception of their own body. From magazine covers to influencers, the constant pressure to meet these societal standards can lead to negative self-image and self-esteem, contributing to mental health conditions such as Body Dysmorphic Disorder (BDD) and eating disorders. This pressure is intensified in the era of GLP-1 agonists like Ozempic, Zepbound, and Wegovy.

These beauty standards are often unrealistic and unattainable, fostering a culture of comparison and dissatisfaction. Recognizing and challenging these unrealistic standards is crucial for promoting a more positive body image and improving mental health.

Physical appearance significantly impacts self-esteem, which is one’s overall sense of self-worth and confidence. Society often places a significant emphasis on external appearance, causing individuals to feel pressured to meet specific beauty standards.

How to Accept Your Physical Appearance

Accepting your body doesn’t necessarily mean loving every single part of it unconditionally. It’s normal to have areas of your body that you feel less confident about. However, these areas do not define you. By shifting your focus towards the parts of your body that you appreciate, you can develop a more positive overall body image.

Practice Gratitude

One way to focus on the parts of your body you love is to practice gratitude. Take time each day to consider what you’re grateful for, including aspects of your body. Perhaps you appreciate your strong arms that allow you to carry heavy loads or your curvy hips that give you an hourglass figure. Mentally note and express gratitude for these features.

Highlight Your Favorite Features

Dressing in a way that accentuates your favorite features can also boost your confidence. If you love your legs, wear shorts or skirts that show them off. If you love your shoulders, opt for off-the-shoulder tops. Highlighting the parts of your body you love can help you feel more confident and empowered.

Surround Yourself with Positive Influences

Unfollow social media accounts that make you compare your body to others negatively and limit your use of these platforms if they affect your self-esteem. Instead, follow accounts that promote body positivity and self-love. Surround yourself with friends and family who uplift and support you and distance yourself from those who make negative comments about your appearance.

Tips for Learning to Accept Your Physical Appearance

Learning to accept your physical appearance can be challenging, but with support and effort, it is possible. Here are a few steps to consider:

Challenge Negative Thoughts and Beliefs

Negative thoughts about one’s appearance are common in conditions like BDD. To challenge these thoughts, ask yourself:

  • “Is this thought based on facts or feelings?”
  • “What evidence do I have to support this thought?”
  • “What would I say to a friend with the same thought?”

By challenging these counterproductive thoughts, you can begin to see yourself in a more positive light.

Focus on Your Strengths

Instead of fixating on perceived flaws, focus on your strengths and positive qualities. Make a list of your strengths and accomplishments, and read it daily to remind yourself of your worth and value.

Practice Self-Care

Taking care of yourself can improve your self-esteem and overall well-being. Practice self-care by:

– Eating a healthy diet

– Exercising regularly

– Getting enough sleep

– Practicing relaxation techniques like yoga or meditation

Surround Yourself with Positive Influences

Surrounding yourself with positive and supportive people can help improve your self-esteem and confidence. Seek out friends and family who make you feel good about yourself and avoid those who are critical or judgmental. On social media, block people who are unkind to you about your body, weight, or personality.

By taking these steps, you can work towards a healthier and more positive relationship with your body.

💙 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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Reignite Your Drive: Strategies to Overcome Lack of Motivation

Unlocking motivation is like harnessing a superpower that propels us toward our dreams. Yet, there are times when motivation wanes, leaving us feeling uninspired. Common culprits like burnout, stress, boredom, feeling overwhelmed, and vague goals can dampen our drive. However, there are strategies to reignite that fire.

Burnout, that overwhelming exhaustion from prolonged stress, can drain our motivation across work, school, or personal life. Chronic stress, another motivation thief, can usher in anxiety, depression, and fatigue, making even simple tasks daunting. Boredom, especially from monotonous routines, can breed apathy. Feeling overwhelmed amplifies this, often stemming from a heavy workload or lack of support. And unclear goals can leave us adrift, lacking direction and purpose.

Recognizing the signs of waning motivation is crucial:

  • Struggling to start tasks
  • Procrastination
  • Diminished energy and enthusiasm
  • Losing interest in once-loved activities
  • Negative self-talk and doubt
  • Increased absenteeism or tardiness

Here’s how to reclaim your motivation:

  1. Set Small, Achievable Goals: Breaking larger tasks into manageable steps can restore a sense of control and accomplishment.
  2. Prioritize Self-Care: Regular exercise, nutritious eating, and quality sleep can boost energy, reduce stress, and improve mood.
  3. Seek Inspiration: Learn from others’ achievements, engage with motivational content, or seek guidance from those who’ve overcome similar challenges.
  4. Change Your Environment: Altering your workspace or taking breaks in a different setting can refresh your mind and break monotony.
  5. Seek Professional Support: If motivation struggles persist, consider consulting a mental health professional for personalized strategies and support.

By understanding the root causes and employing targeted strategies, you can reignite your motivation and stride confidently towards your goals.

💙 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