Robyn Spurr

Personal Health and Weight Loss Coaching For Women

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What is the Optimal Diet to Adopt While Utilizing Semaglutide or Tirzepatide?

It’s imperative to recognize that Ozempic + Wegovy (semaglutide) and Mounjaro + Zepbound (tirzepatide) serve as valuable components within a broader framework of weight management.

Integrating these medications into a comprehensive medical weight management program, which encompasses dietary modifications, heightened physical activity, and regular medical supervision, is key.

While you’re riding the GLP-1 wave, getting cozy with a balanced and healthy diet is the secret sauce to maxing out their powers. And guess what? Building habits that stick around is the key to keeping the weight in check, with or without the meds. There’s no one-size-fits-all “diet” when taking GLP-1 meds, but your overall eating game is crucial. Here are some pointers:

1. Consume a Balanced Diet:

Fruits and Vegetables:

  • Aim for half your plate to be filled with fruits and vegetables.
  • Fruits + veggies are low in calories but rich in nutrients, fiber, and antioxidants.

Lean Protein:

  • Include lean protein sources like chicken, turkey, fish, tofu, beans, and legumes.
  • Protein supports a feeling of fullness, satisfaction, and helps prevent muscle loss.

Fiber-Rich Carbohydrates:

  • Opt for complex carbohydrates rich in fiber for sustained energy and prolonged satisfaction.
  • Choices include starchy vegetables, beans, legumes, fruits, and whole grains like brown rice, quinoa, whole grain or sprouted bread, and oats.

Healthy Fats:

  • Choose sources of healthy fats in moderation such as avocados, nuts, seeds, and olive oil.
  • Be mindful of serving sizes, as healthy fats provide concentrated nutrition in smaller amounts.

2. Additional Nutrition Considerations:

  • Prioritize adequate nutrition to support overall health and protect metabolism.
  • Limit intake of high-sugar or high-fat foods, as they may impede progress and cause gastrointestinal discomfort.
  • Stay well-hydrated by drinking at least 72 oz for women and 100 oz for men daily.

3. Patience and Persistence:

Recognize that weight management is a gradual process requiring consistent effort. Be patient and committed to healthy eating and lifestyle changes.

4. Incorporate Enjoyable Foods:

Grant yourself permission to include foods you love for the sake of sustainability.

5. Consider Collaborating with a Health Coach:

Partnering with a health coach offers a unique opportunity to receive personalized guidance in tailoring your diet to meet your specific health needs and goals. With a commitment to maintaining a limited clientele, I work with a maximum of ten clients at a time, ensuring that you benefit from individualized, comprehensive support. Your journey to better health becomes a collaborative and focused experience, enriched by accountability and unwavering support when you choose to work with me.

💙 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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Real Talk: Achieving Health Goals Without Sacrificing Your Favorites

From day one, I’ve committed to keeping it real in my business. Let’s face it, so much of the health-related content out there can feel idealistic and out of touch. Even as a Health Coach, I find myself rolling my eyes at the constant barrage of gym selfies and lean protein and veggies posts on Instagram. The truth is, not everyone is aiming for fitness competition levels of rippedness, and that’s perfectly okay.

One major hurdle to lasting behavior change is the misconception that it requires a complete overhaul of habits. The pressure to conform to a strict routine often leads people to throw in the towel before even starting. But here’s the reality: progress and sustainability don’t have to mean giving up your favorite foods or drinks forever.

Sure, if your goal is extreme body transformation, massive changes might be necessary, but that’s not the only path to a healthier life. If you’re like most people looking to shed a few pounds and improve overall well-being, I’ve got good news—it doesn’t have to suck.

Here’s an example:

A new(ish) client of mine showed up to our first call eating the majority of her dinners from restaurants. She fully expected me to tell her she needed to start meal prepping/cooking at home. There was an audible sigh of relief when I suggested simply ordering slightly healthier options. She put together a list of her favorite restaurants + what she normally orders + ideas for meals that were a little bit healthier, but still satisfying.

In just over two months, she has lost 14 pounds. And she is THRILLED because she is finally losing weight in a way that feels sustainable long-term.

Another common struggle involves managing stress through increased alcohol consumption, a trend many experienced during the pandemic. The idea of quitting cold turkey can be daunting, so why not take it one step at a time? Gradual reduction is key—cut back from drinking every night to six days a week or limit that bottle of wine to a few days with smaller portions.

The point is, behavior change is undoubtedly challenging, but it doesn’t have to be an all-or-nothing endeavor. We’ve convinced ourselves that drastic changes are the only solution, but the reality is, small, manageable steps can lead to significant and lasting improvements. It’s time to make the process more realistic and achievable for everyone.

💙 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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Unlock Your Potential With a Dedicated Weight Loss Coach

Are you constantly striving for a healthier lifestyle but struggling to turn your intentions into consistent actions? You’re not alone. Despite knowing what needs to be done, maintaining healthy habits can be challenging. That’s where a weight loss coach can make all the difference.

I’m here to provide the support, strategies, and accountability you need to overcome obstacles and achieve lasting results. As a certified health and weight loss coach, I specialize in guiding individuals toward their health goals by addressing not only physical markers but also mental, environmental, and emotional factors.

What sets health and weight loss coaching apart is its holistic approach.

We explore the elements that contribute to your overall well-being, from creating healthy boundaries and reducing stress to establishing mindfulness practices and infusing more joy into your life.

My coaching philosophy is rooted in client-centered health education, behavior change science, and motivational strategies. We work together as a team, empowering you to take charge of your health journey. I understand that it’s not just about telling you what to do; it’s about collaboratively building a personalized map to achieve your goals.

With a focus on your experiences, self-knowledge, personal values, and priorities, we’ll determine the habits you want to improve. You’re the expert of your own life, and together, we’ll navigate the path to success. If you have a goal, let’s work together to create a roadmap for your journey to a healthier, happier you.

With a commitment to maintaining a limited clientele, I work with a maximum of ten weight loss coaching clients at a time, ensuring that you benefit from individualized, comprehensive support.

Your journey to better health becomes a collaborative and focused experience, enriched by accountability and unwavering support when you choose to work with me.

💙 Robyn

PS: Yes, I absolutely work with clients who are taking Ozempic or other GLP-1 medications.

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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Is a Continuous Glucose Monitor Right for You?

You know, those nifty devices that started out helping people with diabetes manage their blood sugar levels? Well, turns out, they’ve become a hot topic for the health-conscious crowd without diabetes too. The big question: Should you jump on the CGM bandwagon? Let’s break it down.

Why Consider Riding the CGM Wave?

1. Peek into Metabolic Health

First things first, your blood sugar levels are like the MVPs of metabolic health. More than 35 million people in the U.S. have type 2 diabetes, and an extra 96 million are in the prediabetes club. Even those who seem super healthy might have some blood sugar quirks. CGMs can be your sidekick in figuring that out.

2. Beyond the Blood Sugar Basics

Traditional measures focus on fasting glucose or HbA1c, but CGMs give you the full scoop on what happens after you eat. Big spikes after meals? They’re linked to a higher risk of heart issues. CGMs help you see the whole picture.

3. Your Personal Glucose Story

Here’s the cool part: Everyone responds differently to the same foods. Genetics, meal choices, and the context of when you eat all play a role. CGMs spill the beans on your unique responses, so you can tailor your food choices like a pro.

4. Motivation Boost

Ever used a fitness tracker to get off the couch? Well, CGMs can be like that for your eating habits. Seeing how your lifestyle affects your blood sugar might just be the nudge you need to make healthier choices.

Why You Might Skip the CGM Ride

1. Stress Over Normal Swings

Guess what? Your blood sugar naturally goes up and down. It’s normal! But some folks stress over every little blip on their CGM. Let’s keep it real – normal swings aren’t something to lose sleep over.

2. Carbs Aren’t the Enemy

CGMs might unintentionally make carbs seem like the bad guys. Sure, some are better choices than others, but it’s not a black-and-white “carbs are evil” situation.

3. Mind Games with Expectations

Believe it or not, what you expect can influence how your blood sugar reacts. It’s like a mind game! Stressing over carbs might do more harm than the carbs themselves.

4. Watch Out for Disordered Eating

For some, staring at glucose levels can turn into a stress fest. If you’ve got a history of tricky relationships with food, CGMs might not be the best fit.

Making an Informed Decision

Deciding whether CGMs are right for you involves considering your goals, mindset, and personality:

  1. What do you hope to learn? Identify specific goals or patterns you wish to uncover through CGM use.
  2. How will you use the information? Recognize that CGM data is a tool, not the sole determinant of health. Understand how you’ll interpret and apply the insights.
  3. Is there an alternative? Explore whether there are equally useful methods or technologies that align with your goals without the need for continuous glucose monitoring.

While continuous glucose monitors offer valuable insights, their suitability depends on individual needs and circumstances. Before diving into CGM use, carefully assess your objectives and consider alternative approaches to achieve your health and fitness goals.

💙 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.