Robyn Spurr

Personal Health and Weight Loss Coaching For Women

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How to Sleep Better – When You’ve Tried Absolutely Everything

I’ve been there. Oh, have I been there.

  • It’s 2:47 am, and you’re wide awake
  • Your bedroom is cool + crisp
  • You’re wearing an eye mask – or using black out shades
  • You haven’t touched caffeine since 10 am
  • You’ve listened to sleep stories on your Calm app.
  • And if you count one more stupid lamb, you’re going to scream

You’ve done everything right. Why can’t you sleep?

As it turns out, good sleep hygiene isn’t always enough.

Meanwhile, sleep loss can become a nightmarish cycle. The more nights you spend tossing and turning, the more you might:

  • Associate your bed with anxiety and sleeplessness
  • Sleep in, withdraw from daytime activities, and/or obsess about sleeping
  • Develop a belief that you’re doomed to be a “bad sleeper”

The good news: There’s help.

If you’re having trouble sleeping, the following strategy has the potential to transform your sleep life in the same way it transformed mine.

Ready?

Train yourself to believe you can handle less-than-ideal sleep.

“I have to fall back asleep, or tomorrow is ruined.”

“I need a solid night’s sleep, or I’m going to blow my presentation.”

“I’m never going to be able to get through the day tomorrow.”

Sound familiar?

Frustratingly, it’s often your thoughts that turn one bad night into a pattern of bad nights.

When you worry, your body becomes alert and vigilant. This state of physiological arousal interferes with sleep, and—if it continues over time—you may even begin to define yourself as “a bad sleeper.”

Often, the best approach isn’t medication, supplements, or even some otherwise great sleep hygiene.

It’s addressing the underlying thoughts and emotions.

Build the skill: Reframe your thoughts.

Write down the thoughts or beliefs that come up when you don’t sleep well.

For example:

  • I’ll never sleep well again.
  • I can’t work out / think clearly / be in a good mood because I’m so tired.
  • My bad sleep is going to cause me to get some terrible illness, like cancer or heart disease.

Notice how worried thoughts tend to:

  • Use absolutes (like “always” or “never”)
  • Predict the future (even though you’re not a licensed fortune-teller)
  • See things as “all-or-nothing” (“If I don’t sleep well, I can’t do ANYTHING.”)

Now, reframe those beliefs using a nuanced perspective.

For example:

  • I might lose sleep occasionally, but other nights will probably be okay.
  • I’m not feeling my best, but I can do some exercise / work and maybe find a few moments of joy in my day.
  • Sleep is just one aspect of good health. If I don’t sleep well, I can still make sure I eat nutritious foods, drink enough water, and maybe get outside for a few deep breaths.

Compassion in particular can activate your calming nervous system. Imagine: all those people, just like you, staring at the ceiling. Send them some imaginary kindness for their suffering, and mentally reassure them that they’ll be okay too.

Knowing a bit about sleep physiology can also be comforting.

For example:

  • You probably drift into light sleep without realizing it. Ever caught someone snoozing during a movie, and when you called them on it, they swore they were awake?
  • Your brain will eventually make you sleep. Often, even if it doesn’t FEEL like you’ve slept, you probably have. And although some nights you may sleep less, over time, your body will generally fall into a pattern of sleeping at least 5-6 hours a night.

With a little trust in your body, and some intentional reframing of your thoughts, you can train yourself to go from feeling like crappy sleep is a disaster, to feeling like it’s about as devastating as forgetting something at the grocery store.  

💙 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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Healthy Foods That Pack a Caloric Punch (and why you should eat them anyway)

When it comes to healthy eating, our minds often jump to the idea of low-calorie meals. But let’s be real, constantly munching on low-calorie food can turn into a snooze fest faster than you can say “celery sticks.” It’s time to shake things up and ditch the short-lived strategy of deprivation (at least in my humble opinion).

Here are some exciting and oh-so-delicious options that might be a tad higher in calories, but pack a serious nutritional punch, leaving you utterly satisfied. These foods prove that you don’t have to sacrifice flavor or enjoyment for the sake of health. So go ahead, savor some goodness in moderate amounts, and let your taste buds do the happy dance.

1. Avocado: The Creamy Nutrient Powerhouse

Often referred to as nature’s butter, avocados are a prime example of a high-calorie food with exceptional nutritional value. While they do contain a significant number of calories, avocados are loaded with heart-healthy monounsaturated fats, fiber, vitamins, and minerals. These healthy fats help regulate cholesterol levels, promote satiety, and provide a steady source of energy throughout the day. Incorporating avocados into your meals, whether in salads, sandwiches, or as a spread, can enhance the overall nutritional profile of your diet.

2. Nuts and Nut Butters: Crunchy Delights Packed with Goodness

Nuts and nut butters are delicious snacks that offer a concentrated source of calories. Almonds, cashews, walnuts, and peanuts, among others, provide a balance of healthy fats, protein, and fiber. They are also rich in essential vitamins, minerals, and antioxidants. While it’s important to consume them in moderation due to their caloric density, incorporating a handful of nuts or a spoonful of nut butter into your daily routine can provide a satisfying and nutritious boost.

3. Quinoa: The Versatile Grain with a Caloric Surprise

Quinoa, often hailed as a superfood, is a complete protein that contains a higher calorie count than most other grains. This ancient grain is a great alternative to rice or pasta, offering a unique combination of amino acids, fiber, and essential nutrients. Quinoa is particularly beneficial for vegans and vegetarians as it provides all nine essential amino acids necessary for the body’s proper functioning.

4. Full-Fat Yogurt: Creamy and Nourishing

I’m about to break the low-fat yogurt myth. Sure, low-fat or fat-free yogurts have been popular choices for those watching their calories, but let’s give some love to full-fat yogurt. Why? Well, full-fat yogurt contains often contain higher levels of protein and fat-soluble vitamins. Those fats keep you feeling satisfied, help your body absorb those fat-soluble nutrients, and add a creamy and indulgent touch to your yogurt experience.

Embracing a healthy lifestyle doesn’t necessarily mean avoiding all high-calorie foods. Understanding the nutritional composition of various foods allows us to make informed choices and strike a balance in our diets. Avocados, nuts and nut butters, quinoa, and full-fat yogurt are just a few examples of healthy foods that contain higher calories but offer substantial nutritional benefits. By incorporating these options mindfully into your meal plans, you can enjoy a diverse and satisfying diet that nourishes your body while indulging your taste buds.

💙 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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A Wine Lover’s Guide to Weight Loss: How to Lose Weight Without Giving Up Your Boozy Sidekick

Trying to lose weight but don’t want to give up your beloved alcohol? I’ve got good news for you! It’s totally possible to shed those pounds while still enjoying a few drinks.

1. Keep It Moderate and Sensible:

Okay, first things first – moderation is key! If you want to lose weight, it’s important to control your alcohol intake. Choose lower-calorie options like light beers, dry wines, or spirits mixed with low-calorie mixers.

I personally adore the combination of gin (Hendricks, if you please) and Fever Tree Light Tonic Water. What makes gin + tonic so fantastically perfect is the power it grants you to play with the alcohol levels. With a dash of gin and a tidal wave of tonic, you can whip up a drink that allows you to indulge without overdoing calories or getting too tipsy.

2. Set Some Ground Rules:

Decide in advance how many drinks you’ll allow yourself, and stick to it. Having a plan will help you stay mindful and avoid going overboard. Oh, and here’s a tip: alternate between alcoholic beverages and non-alcoholic options like sparkling water or seltzer. That way, you can still enjoy the social vibe without overindulging.

3. Mind Those Mixers:

Mixers are a sneaky culprit when it comes to extra calories. Many alcoholic drinks are paired with high-calorie mixers or loaded with added sugars. Skip the sugary cocktails, and syrups. Instead, opt for low-calorie mixers like soda water, diet soda, or a splash of freshly squeezed citrus juice. You’ll be saving yourself some unnecessary calories without sacrificing flavor.

4. Keep a Record:

Ever thought about tracking your alcohol consumption? It might surprise you. Use a food diary or a handy mobile app to jot down your drinks – what you had, and how much. Seeing it all laid out can give you a better idea of how it adds up.

5. Get Some Support:

Let’s face it – weight loss can be tough. That’s why it’s great to have a support system. Share your goals with friends, family – or hire a coach! I can offer encouragement, motivation, and help hold you accountable.

Losing weight while still enjoying your drinks is totally doable! Just remember to keep things moderate, set boundaries, choose lower-calorie options, track your intake, and maintain overall healthy habits. So go ahead, raise a glass to your weight loss journey – you’ve got this! Cheers to a healthier, happier you!

💙 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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Harnessing the Power of Ozempic + Health Coaching

The world of weight loss has changed dramatically since I was certified as a Health + Weight Loss Coach back in 2010. Currently, half of my clients are taking GLP-1 medications such as Ozempic, Mounjaro, or Wegovy, while working with me.   

Given how effective the medication is for weight loss, you might be wondering why they want to work with a coach.

To start, incorporating healthy habits into your daily routine while taking GLP-1 medications for weight loss can significantly enhance the likelihood of long-term success should you decide to stop taking the medication.

The benefits of combining healthy habits with GLP-1 agonists for weight management include:

Ensuring Proper Nutrition:

A Health Coach can ensure that you are receiving proper nutrition while on GLP-1 medications. While these medications are extremely effective for weight loss, maintaining a well-balanced and nutrient-rich diet is paramount for overall health.

Enhanced Weight Loss:

Ozempic (+ Mounjaro + Wegovy + Zepbound) already have weight loss superpowers, but when you team them up with healthy habits, it’s like giving it a jetpack! When combined with healthy habits such as a balanced diet and regular exercise, the weight loss effects of Ozempic can be further amplified, leading to more effective and sustainable weight management.

Boosted Energy Levels:

Regular exercise and a balanced diet can do wonders for your energy levels. Physical activity releases those feel-good endorphins and gives you a natural energy boost. And when you provide your body with the right nutrients through a balanced diet, you fuel it for optimal performance.

Sustainable Lifestyle Changes:

Building healthy habits while taking Ozempic sets the stage for a sustainable lifestyle. Instead of relying solely on medication for weight loss, you’re creating a foundation for long-term behavior change. When you incorporate nutritious foods and regular exercise into your daily routine, you’re setting yourself up for continued weight management even if you discontinue use due to side effects or cost.

Overall Health Benefits:

The perks of healthy habits go way beyond just weight loss. They have a positive impact on your overall health and well-being. By adopting healthy habits, you can reduce the risk of chronic conditions like heart disease, high blood pressure, and certain types of cancer. On top of that, you’ll likely experience improved sleep quality, better mental clarity, a stronger immune system, and a longer, healthier life.

If you’re currently using semaglutide or tirzepatide and are in search of assistance with nutritional guidance and cultivating healthy habits, I am here to offer support. 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.