Robyn Spurr

Personal Health and Weight Loss Coaching For Women

Weight Loss Coaching

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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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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.