Robyn Spurr

Personal Health and Weight Loss Coaching For Women

Weight Loss Coaching

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Saying “No” to Alcohol with Confidence

Ever heard the story of the frog in boiling water? 🐸 It’s a powerful metaphor that reminds us how gradual changes can sneak up on us. If you drop a frog in boiling water, it’ll jump right out. But if you put it in lukewarm water and slowly raise the heat, it won’t notice the danger until it’s too late. The lesson? Sometimes, we don’t realize how small, seemingly harmless shifts in our lives can add up—until we’re suddenly feeling stuck or out of sorts.

Even after nearly 15 years of coaching, I’m still amazed by how easily these “unhelpful habits” can creep in. One small shift, then another… and before you know it, you’re asking, “Wait, how did I get here?”

For me, it happened during a whirlwind of life changes: losing my dad, becoming a caretaker for my mom through a global pandemic, eventually losing her too, and moving away from my home of 24 years. Somewhere in the midst of all that, I noticed I was drinking more than felt healthy. It didn’t happen overnight—just like the frog in warming water, I hardly noticed the shift. But in 2024, I decided it was time to reclaim my well-being.

That journey has been full of small but powerful discoveries, like finding the joy of non-alcoholic wines! There’s something satisfying about raising a glass and joining the toast, but keeping wellness a priority. My current go-to is a crisp, refreshing Riesling from German winemaker Johannes Leitz. I always keep a bottle on hand—it’s a great way to stay social without veering off track.

But let’s be real: the hardest part isn’t cutting back on drinking—it’s handling social events where alcohol is center stage. With a little planning, though, I’ve found some helpful strategies that let me stay on track and enjoy the moment without feeling pressured. Here’s what’s been working for me:

1. Start with Gratitude 🙏

When someone offers you a drink, start by showing appreciation. A simple, “Thanks so much for offering—I really appreciate it!” sets a positive tone and makes it clear you’re acknowledging their kindness, even if you’re not accepting the drink.

2. Be Direct and Clear 💬

There’s power in a polite but firm “no.” Try saying something like, “I’m keeping an eye on how much I drink tonight, so I’ll pass for now, but thank you!” It’s straightforward, confident, and still grateful.

3. Offer a Reason (If You Want To) 🎯

Sometimes, a brief reason helps take the pressure off. A simple, “I’ve got an early start tomorrow,” or, “I’m pacing myself tonight,” works wonders. It’s totally up to you whether you explain, but most people respect even a short answer.

4. Cover Your Glass 🖐️

Sometimes, actions speak louder than words. Casually covering your glass with your hand sends a subtle, non-verbal message that you’re not looking for a refill.

5. Change the Topic 🔄

Once you’ve said no, smoothly steer the conversation to something else. It keeps things light and moving, without lingering on the fact that you turned down a drink.

6. Remember: You’re in Control 🌟

At the end of the day, it’s your choice what you consume, and it’s perfectly okay to say no. You don’t owe anyone an explanation, and you’d be surprised—most people won’t push further if you’re confident in your response.

Navigating social situations where alcohol is front and center can be tricky, but staying true to your goals doesn’t mean missing out. By being prepared and confident, you can enjoy the moment and protect your well-being. Your health and happiness are worth it, and these small steps can make all the difference.

💙 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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How Being Kind to Yourself Can Transform Your Eating Habits

Some people think self-compassion is just fluff.

Fair enough: It’s not always easy to see the link between self-compassion and nutrition habits.

But here’s the truth: Properly harnessing self-compassion can be a game-changer, helping you eat, move, and live better. And a recent study published in Nutrients sheds light on exactly why that is.

What is Self-Compassion?

Self-compassion involves treating yourself with the same kindness and understanding as you would a good friend. It has three core components:

  • Mindfulness: Being nonjudgmentally aware of your thoughts, feelings, and experiences in the moment.
  • Common Humanity: Understanding that you’re not alone in your struggles—others face similar challenges.
  • Self-Kindness: Treating yourself with care and kindness, especially when you’re suffering or facing difficulties.

How the Study Was Conducted

To explore the connection between self-compassion, body image, and eating habits, researchers surveyed 100 mothers using online questionnaires. These surveys measured levels of self-compassion, body esteem, and eating behaviors.

The scientists then analyzed the data to identify any correlations between these factors. While no study is perfect, the results of this one are quite revealing.

Key Findings

As anticipated, the study found that mothers with higher levels of self-compassion also had a healthier relationship with food. Specifically:

  • Higher Quality Diets: They tended to eat more nutritious foods.
  • Intuitive Eating: They were more likely to listen to their bodies and eat according to their hunger and fullness cues.
  • Reduced Emotional Eating: They were less likely to eat in response to emotions.

Perhaps most intriguingly, the study found that mothers with higher self-compassion also had higher body esteem. The researchers suggest that a positive body image may be a key factor that enables healthier eating behaviors.

This idea isn’t entirely new—past research has linked body positivity with healthy eating and intuitive eating. However, the novel insight here is that self-compassion might be the catalyst that enhances body esteem, thereby making healthier habits more attainable.

Takeaways

  1. Self-Compassion Yields Real Results

It’s tempting to think that being hard on ourselves will motivate change. But evidence from this study, other research, and my own coaching experience suggests that mindfulness, common humanity, and self-kindness can lead to a healthier relationship with food.

  1. You Can Cultivate Self-Compassion

If self-compassion doesn’t come naturally to you, don’t worry—you can develop it. Start by understanding what self-compassion is and isn’t. It’s not about being lazy or avoiding accountability. Rather, it’s about recognizing the factors influencing your behavior and giving yourself a break when needed.

Here’s a practical example:

Let’s say you’ve just eaten an entire pint of ice cream in one sitting. Instead of beating yourself up, try practicing self-compassion:

  • Mindfulness: “I’m aware that I’m eating emotionally right now. It’s not ideal, but I’m finding it hard to stop.”
  • Common Humanity: “It’s understandable that I’m turning to food for comfort. Lots of people do this when they’re stressed.”
  • Self-Kindness: “It’s okay—I’ll take a deep breath and decide what to do next. Whatever I choose, it’s going to be alright.”

At first, you might need to write down these statements to remind yourself. Over time, they may become a natural part of your thought process.

  1. Self-Compassion Doesn’t Have to Be Complicated

Cultivating self-compassion may seem daunting at first, but research shows that even small acts can make a difference. For instance, writing yourself a kind and understanding letter about your weight and appearance can be a simple yet powerful way to practice self-compassion.

💙 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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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

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Wegovy and Loss of Taste: Balancing Pleasure and Weight Management

Recently, I found myself in the grip of a nasty cold that left me unable to taste or smell for three seemingly endless days (despite my nasal passages being totally clear). While the experience was frustrating, it opened my eyes to the challenges faced by individuals, including a few of my weight loss coaching clients, who deal with a similar loss of taste on a daily basis due to medications, such as Wegovy.

This brief episode not only sparked a fresh appreciation for the simple delights of relishing food and beverages, but also granted me valuable insights into a less talked about side effect, the struggle with food repulsion and the heart-wrenching inability to savor flavors that were once beloved.

Despite accomplishing an impressive 60-pound weight loss over the past year, one particular client is contemplating discontinuing the medication. The reason behind this decision lies in the exhaustion of being unable to relish life’s simple pleasures, such as enjoying a cup of coffee or savoring a delightful meal.

There is still no consensus on exactly how these drugs work. What experts do know, is that they cripple the dopamine pathway in the brain, classically associated with the ability to experience pleasure.

It is important to note that responses to this medication vary, ranging from minimal effects on appetite to an over-regulated appetite, resulting in a notable loss of drive and pleasure in eating. While most patients fall within the middle of this spectrum, for those with an over-regulated appetite, life can understandably become challenging, particularly considering the significant role that food plays in our social fabric.

Lifestyle Changes for Long-term Success

Concerns about regaining lost weight post-Wegovy use highlight the importance of adopting sustainable lifestyle changes. Relying solely on the medication is not a comprehensive solution to address the complexities of obesity and weight gain, unless one intends to remain on it indefinitely. Establishing a strong foundation through lifestyle changes, including diet and exercise plans, is crucial for lasting results.

Balancing Pleasure and Weight Management

While medications like Ozempic and Wegovy are tolerable for many, it’s clear they may not be suitable for everyone. For those who find joy in sharing food while socializing or savoring occasional indulgences, medications like Ozempic and Wegovy may not align with their weight loss journey.

The decision to incorporate medications for weight loss should be a thoughtful one, considering not only physical effects but also the impact on overall enjoyment of life. For those desiring weight loss while still finding pleasure in food and activities, alternative approaches emphasizing lifestyle changes may be more fitting.

💙 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.