Robyn Spurr

Personal Health and Weight Loss Coaching For Women

Exercise

By

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

By

How Physical Activity Can Improve Your Mental Health

It’s no secret that exercise can improve physical health, but what exactly does it do for mental health? How does exercise help to create mental well-being, and what specific problems can it help treat?

How does exercise help improve mental health?

Beneficial physiological changes of exercise include improved sleep, the release and improved metabolism of chemicals—such as serotonin and endorphins—in the brain and central nervous system, and physical changes to the brain. Exercise increases brain volume and blood flow, which improves neural functioning.

The psychological impacts of exercise include heightened self-esteem, the interruption of negative thoughts, and an increase in healthy social contact. Together, these changes (paired with improvements to physical health) can vastly improve overall quality of life.

What mental illnesses benefit from exercise?

Depression

  • Regular exercise significantly reduces the symptoms of mild to moderate depression.
  • Exercise can prevent the onset or recurrence of depression.
  • Exercise can help counteract the weight gain caused by antidepressant medications.

Anxiety Disorders

  • Regular exercise significantly reduces the symptoms of anxiety.
  • Exercise can act as a healthy form of exposure to the physical symptoms of panic attacks, such as increased heart rate and sweating. Exposure can help clients become more familiar and comfortable with the sensations that were formerly perceived as dangerous or scary.

Substance Abuse

  • Regular exercise can reduce the frequency and intensity of drug cravings.
  • Clients who begin exercising are less vulnerable to relapse.
  • Some studies have found lower rates of first-time drug use in youth involved with exercise programs.
  • Exercise provides a healthy replacement activity for time previously occupied by drug use.

Other Benefits

  • Improved sleep
  • Slowed progression of Alzheimer’s disease
  • Stress relief
  • Improved mood
  • Increased energy
  • Slowed cognitive decline associated with aging
  • Better physical health and fitness

Types of Exercise

Both anaerobic and aerobic exercises have been found to improve mental health, but a combination of the two is most effective. Anaerobic exercise involves short bursts of intense activities (e.g. weightlifting, sprinting, interval training). These exercises are performed using energy stored within muscles. Aerobic exercises are lower intensity (e.g. walking, elliptical, dancing), but can be maintained for a longer duration. They rely on the energy generated from oxygen intake.

The mental health benefits of exercise are greater when workouts are more intense and more frequent. However, a person can benefit from as little as 30 minutes of walking, 3 days a week.

Starting an exercise plan can be very difficult. Common barriers include:

  • Uncertain about how to exercise.
  • Not enough time to exercise.
  • Feel embarrassed about exercising.
  • Lack the motivation to exercise.
  • Forget to exercise due to lack of routine.

Let’s address each of the barriers listed above.

1. Not Sure How to Start?

You don’t need to be a fitness guru! Even a simple 30-minute walk, three times a week, can do wonders for your mental health.

2. No Time for Exercise?

It’s about priorities. Ask yourself if there’s really no time or if other things are taking precedence. You can sneak in exercise with small changes like taking the stairs or parking farther away.

3. Feeling Embarrassed?

Gyms can be intimidating, but you don’t have to go there. Create a plan that suits you, like outdoor activities or integrating exercise into your daily routine.

4. Lacking Motivation?

Find exercises you enjoy! Whether it’s a nature walk, biking, or playing a sport, pick something that brings you joy.

5. Forgetful About Exercise?

Set reminders and make exercise a part of your daily schedule. A simple alarm or sticky notes can help you stay on track.

Remember, every step counts! Whether it’s a stroll in the park or a dance session in your living room, moving your body can work wonders for your mind.

💙 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

By

Make a Move

If I’m being perfectly honest, I’ve felt somewhat paralyzed over the past few months. The pandemic restrictions are lifting (hooray) at the same time I’m making frequent trips to New Jersey to help care for my Mom. Planning ahead has been tricky at best. 

  • Should I reactivate my gym membership?
  • Plan for a vacation? 
  • Commit to that party? 
  • Take my business back to full capacity? (This one is happening SOON!)

It’s a weird place to be. Not knowing is downright disorienting. But indecision and staying stuck feels TERRIBLE.

So last week, I decided to make one simple decision around fitness. To commit to Pilates twice/week when in Colorado. 

My first Pilates session felt like an act of self-love. Like an important vote cast in favor of my health and well-being.

The benefit of making a move (ANY move) when you’re feeling stuck is that it creates momentum and can put in place a chain of events. That single Pilates session inspired a search for my Fitbit which is happily living on my wrist again (and will FOR SURE motivate me to get more steps). Feeling stronger + fitter and moving more will elevate my mood and positively impact additional choices. 

If you’re feeling paralyzed/unsure/stuck, ask yourself what your next move is. Big. Small. Doesn’t matter. Just take action – and let the momentum carry you forward.

💙 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.

By

The Truth About Why I Exercise

 

exercise.jpg

I don’t exercise to rock a bikini, finish a marathon or set new personal records.

I flat out hated exercise for a good portion of my life. I used to forge notes from my Mom about “painful menstrual cramps” to avoid Phys Ed in High School. I even elected to take Organic Chemistry my senior year because it got me out of gym class three days a week (also, I’m a geek who loves science, but getting out of Phys Ed was a nice perk).

But things have changed since then.

During a visit with my foot surgeon (the fabulous Dr. Ng) a few weeks ago, he suggested biking as a way to get in some great cardio without irritating my foot (I’m trying desperately to avoid surgery #3). So I took up biking – and it’s crazy fun. Biking doesn’t feel like “work” or something I have to do. I sincerely look forward to hopping on my bike and riding the gorgeous trails near my house as the bright Colorado sun shines down (Vitamin D baby).

What I absolutely LOVE about exercise is not how it can make me look, but how it makes me feel.

Happy.

Calm.

Balanced.

Connected.

Focused.

And that’s why I do it. Not to lose weight or bench press my body weight. I exercise because it helps me feel at peace with my mind and body.

I don’t look like a fitness competitor because I don’t train or live like one. I simply don’t have the desire to commit to that level of intense training or rigorous dieting. What I DO look like is a perfectly healthy almost 40 year old female.

When folks ask me what they should do when it comes to exercise, my first question is always – what do you like to do? My second question is usually – what is your goal?

The alternative to not exercising for me is off the charts anxiety and a prescription for Prozac or something like it. And I don’t want to take those drugs, because I like to feel my feelings. I like to be able to laugh until my stomach hurts and cry when I’m sad. And I like not having chronic diarrhea. Too much information? It’s the truth. The side effects can be gnarly.

Unless you have a serious fitness goal, like running a marathon or competing in a figure competition, simply moving your body in a way that feels good to you is perfect. And it’s likely your mood will lift as well – even if you don’t suffer from anxiety or depression.

Exercise doesn’t have to be an all-or-nothing endeavor. Doing what you like to do when you feel like doing it is a lovely way to approach fitness – especially if you’re just starting out. It sure beats sitting on the couch all day or diving in so fast and furiously that you wind up sitting on the couch all day – injured.

When it comes to exercise (or pretty much anything in life), I tend to follow my favorite piece of advice – do what works best for you.

Robyn Spurr is a Certified Health Coach, Weight Loss Coach, Personal Trainer and founder of Chickadee Weight Loss. She helps women reach their healthy, natural weight and stay there without all the diet craziness.

For more information on Weight Loss Coaching, click here.