Robyn Spurr

Personal Health and Weight Loss Coaching For Women

Weight Loss Coaching

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Creating Space for Change

Americans spend north of $60 billion annually trying to lose weight, on everything from gym memberships to weight-loss programs to fat burning shakes.

I think it’s safe to say the approach we’ve taken so far isn’t really working out for us.

But why?

In order to achieve lasting results, we need to transform our deeply rooted habits. And changing our habits requires space + time + energy + engagement.

Learning and assimilating new + healthier habits is tricky if you spend your days and weeks running from one thing to another with barely enough time to sit and enjoy a meal – or prepare a meal – or get a good night’s sleep.

You can’t learn and do better when you’re always adding more + more + more to an already overloaded plate.

If you want to improve your health, don’t do it in a way that will actually interfere with it.

Begin by taking an honest look at how you currently spend your days and ask…

  • What can I let go of?
  • Where can I create space?
  • Is now the right time?

Changing your habits – and ultimately achieving your health goals means giving yourself time to notice + reflect + process + experiment.

Even when we’re only working on one habit at a time.

My most successful clients are fully engaged. Coaching isn’t treated like something to be “gotten over with”.

The recipe for success has nothing to do with how much you know about nutrition or exercise.

The “secret” to success?

Create space. Change one thing at a time. Commit. Take action.

XO ~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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The Case for Not Giving Up

Ten years ago, I had a vision. To build a business dedicated to helping women create healthier bodies and more fulfilling lives.

Today, that business is thriving. The pieces have come together. My clients are brave + badass women I truly adore. The work is challenging (in the best way possible) and deeply fulfilling.

But it’s been a JOURNEY.

There were hundreds of times I thought about quitting – and two times when I came SUPER close.

Job offers were on the table.

Self-doubt. Fear. Uncertainty. I’m not good enough. Who am I to do this work? 

Here’s what I want you to know…

Setbacks + obstacles + wanting to quit are all necessary components of change, progress and success.

We often imagine change or “progress” as a linear graph. In reality, change and progress look more like this:

Progress stalls + dips + goes backward along the way.

There are a number of perfectly good reasons for this:

  • Maybe we need downtime — to think, reflect, regroup, reboot, or incubate something new.
  • Maybe we need to regress briefly — to dip into our old selves or old habits and remember why we are building new ones, like visiting an ex to remember why you left them.
  • Maybe we need to repeat something— to practice, drill, and/or test our skills under different conditions.

Or maybe it’s that we simply don’t have the skills yet to reach the next level of our progression and, like everything else in life, we need to accept that doing things badly is a necessary precursor to doing them well.

The only way to fail is to give up.

Quitting is something too many of us are good at. And there’s a reason for it.

When we’re struggling to achieve a goal and quit, we get immediate relief. The pressure is off. But eventually, we feel terrible about quitting.

My clients often hear me say, I’ll never give up on you.

When I speak those words, I mean them with my entire being. Because achieving a BIG goal requires overcoming BIG obstacles – and time. As much time as it takes. Your dream has no expiration date.

The journey of my business from initial vision to thriving coaching practice has been a wild ride rife with challenges. And I wouldn’t have it any other way.

Overcoming challenges builds up our resilience and self-respect.

When it comes to losing weight (or building a business or any goal you want to achieve), ask yourself this question…

Am I willing to commit to achieving this goal no matter what?

If the answer is yes, do yourself a favor and keep going. For as long as it takes.

XO ~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 one-on-one Health Coaching click HERE. 

To schedule a Discovery Session click HERE.

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Shame Free Eating

Healthy eating does not mean eating “good” foods and avoiding “bad” foods.

I wholeheartedly recommend you toss those labels out with the trash. Rubbish – be gone!

Food means different things to different people. Food can be…

  • fuel
  • reward
  • punishment
  • escape
  • shame
  • freedom
  • a way to bond with others
  • a way to check out

For me, food is mostly about information.                                          

Every time you choose to eat one thing over another, you’re voting for what’s really important to you in the here and now. That’s all. No good or bad. No right or wrong. Just a choice based on what matters most to you in that particular moment. Information about your current priorities.

We might choose one food over another…

  • to connect with loved ones
  • to fit in
  • to truly nourish our body
  • to honor our heritage or family traditions
  • to take the edge off a tough day
  • for straight-up joy and pleasure
  • because it’s convenient
  • etc. etc. etc.

No judgement here. You get to decide on your priorities. And sometimes other things win out over nutrition.

Instead of judging your food choices as good or bad, consider the reason behind them. And if that reason is to eat for pure pleasure, own it. Slow down and truly savor what you’re eating.

Whatever you decide to eat, drink, or do – choose with intention. When you own your choices instead of judging them, shame and guilt begin to melt away.

XO ~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 one-on-one Health Coaching click HERE. 

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Upgrade Your Belief System

Here’s what I want you to know. You can lose the weight – and keep it off.

It’s true.

100%

Believe me?

Probably not.

I get it.

But hear me out.

If you don’t think you can, you won’t.

Take a minute to consider your beliefs about your ability to lose weight and keep it off. What are your beliefs about food? About exercise? About who you are?

Many of my new clients often share a belief system that sounds something like…

I’ve never succeeded at keeping the weight off. I do great for a few weeks or months and then I inevitably cave in. All of that delicious food is just too tempting. Especially when I have a bad day or my kids are making me crazy or something throws me off track, like a holiday or party. I just don’t have enough willpower, time or energy. I’ve always had a weight problem. I’ve always loved delicious food. I’ve always had a shit metabolism. That’s just who I am.

Most of us do not like to prove ourselves wrong. It feels downright awful.

Proving ourselves RIGHT makes us feel smart and confident. Even if proving ourselves right is keeping us from achieving what we want in life.

Have you ever heard of a concept called confirmation bias?

Confirmation bias is the tendency to search for, interpret, favor, and recall information in a way that confirms one’s preexisting beliefs or hypotheses.

We search for evidence in the world that supports the beliefs we already have.

If our belief is, “that guy is a terrible human being,” we’ll search for evidence to support it + ignore anything to the contrary. We do this ALL THE TIME.

My job as a coach is to help my clients see how their current belief system might be holding them back. We’re often completely unaware of our own programming. We don’t know that it’s optional. That we can change it. That we can shift our identity.

In fact, losing weight and keeping it off REQUIRES that you shift your identity.

One of my heroes, Warren Buffett, sums this up beautifully. He says…

What human beings are best at doing is interpreting all new information so that their prior conclusions remain intact.

Let me share a personal story.

When I turned 40, I believed I would gain weight.

All women gain weight in their 40’s. Belly fat is inevitable. I’m screwed.

And you know what? I gained a few pounds.

Until I WOKE UP and recognized I was a prisoner of my belief system.

Lo and behold, you can actually LOSE weight in your 40’s.

Even a coach can get duped by a faulty belief system.

Changing our belief system is the exact opposite of what our brain would like to do. Our brain would like to continue to confirm and be right about what we already believe. It doesn’t care if your belief system isn’t serving you.

Think about it.

Are you willing to be wrong about yourself?

Good. Keep reading.

So how do you go about upgrading your current belief system?

Step One: Become aware of your belief system

Step Two: Begin forming a new belief system

Step Three: Search for the evidence to support the new belief system

You might be tempted to jump from your current belief system straight to sunshine and unicorns.

I hate my body to I love my body

It’s not authentic. It won’t work.

Instead, bridge the gap. Evolve your belief system.

Here’s an example of belief evolution over time.

  • I can’t lose weight. 
  • I have a belief that I can’t lose weight. (awareness)
  • I get to choose what I put in my mouth. I’m in control of what I decide to eat.
  • There have been times I’ve been successful at losing weight and eating healthy.
  • I enjoy lots of whole foods. Roasted veggies, salmon, eggs, berries, to name a few.
  • I haven’t figured it out yet, and that’s okay. I’m working on it.
  • I might be wrong about not being able to change my behavior.
  • I’m open to the possibility that I can change my behavior.
  • I’m going to figure this out.
  • I can do this!

If you’re feeling stuck, it’s normal. You’ve been practicing the same beliefs for years and often decades (or a lifetime!). Try this. Consider the actions that will get you the result you want.

In other words, what do you need to do to get your destination? Coming up with a list of actions is often easier than creating new thoughts. Once you have a list of actions, turn them into believable thoughts.

Here’s an example.

Desired Actions:

  • Snack less
  • Eat fewer carbs
  • Eat more veggies
  • Walk every day
  • Plan + prep meals (eat at home more often)

New Beliefs:

  • I will not die if I don’t eat a snack while watching TV (even though my brain will try to convince me otherwise).
  • I can drink tea if I’m having a craving.
  • I’ve eaten fewer carbs in the past and it’s been okay.
  • I no longer eat carbs with my breakfast and I’ve gotten used to it.
  • I love roasted veggies!
  • I enjoy walking when I can listen to podcasts.
  • Planning and prepping ahead of time makes eating healthy so much easier during the week.
  • Not eating out all the time saves me money and saving money is important to me.

We must build a new belief system in order to create a new future. Our autopilot programming won’t get us there.

XO ~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 one-on-one Health Coaching click HERE. 

To schedule a Discovery Session click HERE.