Robyn Spurr

Personal Health and Weight Loss Coaching For Women

Coaching Tools

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Rethinking Food Journaling: From Judgment to Curiosity

If you’re like me and grew up immersed in diet culture, you probably have a negative association with food journaling. The word alone might bring to mind obsessive calorie counting, weighing every bite, and plugging data into an app – only to use that information to judge yourself. No wonder so many people avoid it altogether.

But here’s the good news: food journaling doesn’t have to be like that. In fact, it shouldn’t be.

The kind of food journaling I do with clients is rooted in curiosity, not criticism. I see it as both a tool and a skill – something that helps you understand your habits and something you get better at over time.

Food Journaling as a Tool

One of the first things I remind clients is that meaningful change starts by knowing where you’re starting from. Progress doesn’t come from jumping straight from “nothing” to “everything” (hello, all-or-nothing thinking). It comes from small, consistent improvements – and that requires awareness.

This is where food journaling shines. But there’s a catch: you have to drop the judgment.

The goal is to become a scientist, not a critic. Think observation, not evaluation. Let your journal be a place of neutral curiosity:

“Huh, I always seem to crave sweets around 3 p.m. Did I skip protein at lunch? Am I tired? Could a quick walk help instead?”

When you ask questions instead of casting blame, you create space for real solutions. Sometimes, it’s not even about what you’re eating, but how and why.

A good journal helps answer deeper questions:

  • When do I find it hardest to eat well?
  • Who am I with when I make healthier choices? And when I don’t?
  • Where am I eating? (What’s the environment like?)
  • Why am I eating right now if I’m not physically hungry?

These insights offer a far more useful roadmap for change than any calorie count ever could.

Choosing the Right Tool

Like any tool, journaling has to fit the job. You wouldn’t use a screwdriver to hammer a nail – and you don’t need to use a clunky food app if it doesn’t serve you.

Personally, I don’t love the traditional food-tracking apps. But tools like Ate are different – they’re more intuitive, visual, and flexible. They make it easier to spot patterns and focus on why we eat, not just what.

Food Journaling as a Skill

Just like riding a bike, journaling is a skill that feels awkward at first. You won’t get it perfect right away – and that’s totally okay. The point is to stick with it, be kind to yourself, and let the practice evolve.

If food journaling hasn’t worked for you in the past, it might be because the approach didn’t fit – or you weren’t given space to be curious instead of critical. Try thinking of it as something to get good at over time. For me, photo journaling felt like the easiest entry point.

Food journaling isn’t about perfection. It’s about awareness—and ultimately, about connection: to your body, your emotions, your habits.

When we let go of shame and lean into curiosity, we open the door to self-compassion and better choices. You don’t need to overhaul your life overnight. Just start by noticing.

Because when we understand ourselves better, we feel better – and that’s really what we’re all aiming for anyway.

💙 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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Digging Deep: Finding Your Why Before Tackling Change

Change is hard. We all know it. Whether it’s starting a new fitness routine, revamping your diet, or finally decluttering the “everything” drawer, the journey can feel daunting before you even begin. That’s why before diving headfirst into any transformation, it’s crucial to pause and dig into your deeper motivations.

This isn’t about checking off a to-do list; it’s about understanding why this change matters to you on a personal level. Trust me, knowing your why can be the difference between giving up after two weeks and pushing through even when Netflix and the couch are calling your name.

Ask Yourself These Game-Changing Questions:

  1. What about this change is important to me?
    This is where you zoom out and look at the big picture. Is it about living longer, feeling more confident, or setting an example for your kids?
  2. How serious or pressing is this for me?
    Get real with yourself. Is this something you want to tackle eventually, or is it a “right now” situation?
  3. Why not keep doing what I’m already doing?
    This one stings a little, but it’s worth asking. If the status quo is fine, maybe change isn’t actually needed. But if you feel the pang of discomfort here, pay attention—it’s a clue that change is worth it.

The 5 Whys: Motivation Mining 101

One of my favorite tools for getting to the heart of the matter is an exercise called The 5 Whys. It’s simple but powerful:

  • Start with a goal or problem, and ask yourself “Why?”
  • Once you’ve answered, ask “Why?” again.
  • Repeat five times.

By the fifth “why,” you’ll likely uncover the deeper emotional or practical reason driving your desire to change. It’s like peeling back layers of an onion—but without the tears.

For example:

  • Goal: I want to lose weight.
  • Why? Because I want to feel better.
  • Why? Because I’m tired of feeling sluggish.
  • Why? Because it’s making it harder to play with my kids.
  • Why? Because I want to be a present and active parent.
  • Why? Because family means everything to me.

See how much richer and more motivating that final answer feels?

The Bottom Line

When you know why you’re doing something—and what’s at stake if you don’t—you’ll find that inner spark that keeps you moving forward, even on the hardest days. This isn’t just about crossing a finish line; it’s about building a life that feels aligned with your values and dreams.

So, grab a journal or sit down with your favorite cup of tea, and start digging. You might just surprise yourself with what you uncover.

What’s YOUR why?

💙 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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Want to Make Lasting Changes? Start with Your Environment!

Ever set out to make a big change, pumped up with good intentions and iron-clad willpower, only to feel like you’ve hit a wall a few weeks in? Suddenly, that healthy habit you were so excited about seems impossible, and you’re left feeling “weak” or “undisciplined.” Sound familiar? 🤔

Here’s the thing: it’s not just about willpower! One of the biggest factors influencing our behavior is often right under our noses—our environment. Yep, the spaces around us can either make it easier or harder to stick to our goals. Access, or how easy things are to reach, can have a huge impact on what we do (or don’t do).

The best part? Most of us can tweak our surroundings to nudge us toward those positive changes. A classic example is the “kitchen makeover.” Imagine: all your washed, prepped veggies and healthy snacks are front and center in the fridge, while the cookies are stashed so high up you’d need a ladder to reach them. With everything set up for success, you’re way more likely to grab that healthier option!

So, how do you make your environment work for you, not against you? Here are some fun, simple ideas:

1. Use a Trigger 💡

Triggers, or cues, are reminders that help you take action. Think of it as setting little prompts for yourself! Maybe you keep a pair of dumbbells by your home office door so you’ll do a few curls every time you pass. Or if you’re trying to cut back on screen time, try an app that reminds you to take a break after a set period on social media.

2. Reduce Friction 🛣️

Stores place candy by the checkout for a reason—convenience tempts us! Use this same trick to make healthier choices easier. Try leaving a bowl of fresh fruit on the counter for a quick snack, or have your gym bag packed and ready by the door. When things are easy to grab, you’re way more likely to go for them!

3. Limit Your Options 🛑

Sometimes, less really is more. By reducing your options, you can avoid decision fatigue and make your choices easier. Whether it’s deleting distracting apps, moving tempting snacks out of the house, or creating a capsule wardrobe, simplifying helps you stay focused on what truly matters.

Changing your environment to support your goals takes a little bit of setup, but it’s totally worth it. Why rely solely on willpower when you can design an ecosystem that practically hands you the right choices?

💙 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