Robyn Spurr

Personal Health and Weight Loss Coaching For Women

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Finding Joy: Simple Steps to a Happier Life

I’ve recently embraced a new goal for myself: being more joyful. Since deciding to focus on joy, I’ve been noticing signs of it everywhere. In my pottery class, one of the other students consistently forgets my name and says, “I keep thinking it’s Joy, but I know it’s not.” A few days ago, I told her to call me Joy, and I even started signing my pottery with the name. What better way to remind myself to embrace joy than by inhabiting the name, right?

In a world filled with suffering, discontentment, and conflict, it is easy to lose sight of joy. Yet, we can learn to see and appreciate all the little and big ways that joy permeates our life, allowing for more happiness even as we aspire to grow and change for the better.

  • Being surrounded by nature
  • The sound of laughter
  • Growing a perfect garden tomato
  • An elderly couple holding hands
  • Singing along to a favorite song in the car

All of this starts with setting the right intention (which is quite different from setting a goal): an intention to invite happiness into your life. To do this, you must be open to finding and embracing joy in your life.

Ask yourself these questions in an open and compassionate manner:

  • Are you truly open to the possibility of finding true joy in your life exactly as it is right now?
  • Are you willing to allow joy to happen in your life?
  • Or – are you waiting for the magical moment to arrive when you can decide to be happy?

Once you are clear on this, you may start to see all the ways that joy is already present in your life. We are not trying to force joy into our lives or think only positive thoughts all the time. This is simply not possible, and we would fail miserably at this. What we CAN do is set a clear intention and train our minds to create an environment where joy can thrive. You will also find that as you start paying attention to your life, you will notice moments of joy when you least expect it and in the most unlikely places.

I have come to realize that joy is my birthright. Babies are born with it, and all young children express it as an inherent part of their nature. You do not have to create joy; it is already there inside—you simply have to find it again.

💙 Robyn (aka Joy)

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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Quick Mood Boosters: Simple Actions to Brighten Your Day

Ever have one of those days where everything feels a bit off? Maybe work threw a curveball your way or you just received some less-than-stellar news. We’ve all been there, caught in the whirlwind of life’s ups and downs.

But here’s the good news: while cultivating healthy habits over time is key to long-term happiness, sometimes you just need a quick boost to turn things around. These little “pick-me-ups” are perfect for those moments when you need an instant mood lift. They’re quick, easy, and designed to bring a smile to your face in just a few minutes.

I’ve been through this myself. When I found myself in a funk, I decided to try something new and signed up for pottery classes. Getting my hands dirty and creating something tangible was incredibly therapeutic. Each session allowed me to focus on the present moment and express myself creatively. Additionally, I started volunteering in my community, which gave me a sense of purpose and connection. Helping others and being part of something bigger than myself brought a fresh perspective and renewed energy. These experiences taught me that stepping out of my comfort zone and giving back can be powerful tools for lifting my spirits.

So, dive into this list and commit to trying one or more of these mood-boosting actions. You’ll be amazed at how a small, simple step can turn things around. Whether you pick a number at random or choose the idea that speaks to you most, get ready to feel the positive vibes flowing!

1. Connect with Others

   – Text an old friend about one of your favorite shared memories.

   – Give someone a compliment! Their appreciation will make both of you feel good, and they may throw a flattering return compliment your way, too.

   – Send someone well wishes for the day or the weekend. Simply doing so can reduce your anxiety and boost happiness.

   – Volunteer, donate, or simply lend a hand to someone in need.

   – Hug a friend or partner for five to 10 seconds. Trust us, it works!

2. Engage in Kindness

   – Do a random act of kindness for someone to generate feelings of happiness and fulfillment.

   – Buy yourself a beverage you love and pay it forward to the person behind you in line.

   – Open up a door for someone and give ‘em a big smile.

   – Donate to a good cause. Find an organization or non-profit that resonates with you and donate what you can. Even $5 can go a long way!

3. Enjoy Nature

   – Step outside and go for a quick walk. You’ll get bonus points in your mood-boost if it’s a particularly sunny day.

   – Watch the sunset or sunrise to appreciate the beauty of nature. Notice how the sky changes colors in a matter of minutes.

   – Put on calming nature sounds and listen attentively (or passively!) for as long as you’d like.

   – Sniff a calming scent like lavender or citrus for a little aromatherapy relaxation action.

4. Engage with Media

   – Open YouTube. Type “cute [insert your favorite animal here] videos.”

   – Put on your current favorite song, and let it wash over you! My go-to mood boosting tune is Hello, by Martin Solvig.

   – Open up a book and get reading. This can help clear your mind while directing your focus to something new.

5. Self-Care and Relaxation

   – Pour yourself a nice cup of herbal tea, holding it closely in your hands and savoring the taste and smell.

   – Draw yourself a warm bath and soak away your worries. Put on a candle or diffuser, some light music, and enjoy.

   – Buy yourself a bouquet of flowers and keep them on your desk or somewhere you see often. It doesn’t have to be elaborate or expensive—simply bringing the outdoors in and treating yourself to something nice can help perk you up.

6. Pets and Play

   – Play with your pets. Research has found that simply snuggling, playing, and petting our pets can trigger endorphins and improve our mood!

7. Creativity and Planning

   – Designate some time to get creative via painting, writing, cooking, or similar. Creative activities allow us to tap into self-expression, work through thoughts, and clear our minds.

   – Plan something fun for the weekend so you can have something to look forward to in the days to come!

8. Miscellaneous

   – Spend a few minutes organizing the space immediately around you. Toss any trash and put away items you don’t need. A cleaner space will lift your mood.

   – Visit a local coffee shop, bookstore, flower shop, or boutique that you’ve wanted to check out for a while. Snap a picture and share it with friends.

   – Remind yourself that at this moment—even if you’re feeling anxious, scared, or worried—the feeling will pass, and you’ll come through on the other side.

Go ahead and try out a few of these mood-boosting tricks! Whether you’re texting a friend, taking a quick walk, or cuddling with your pet, remember that even the smallest actions can make a big 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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Weight Gain After Stopping Semaglutide: A Health Coach’s Guide to Post Medication Success

Drawing upon nearly two decades of dedicated experience as a Health and Weight Loss Coach, I’ve been actively engaged in the ongoing dialogues centered on GLP-1 medications like Ozempic, Wegovy, and Mounjaro, with a specific focus on discussions related to weight regain.

My current clientele typically falls into three distinct categories:

  1. Those intentionally avoiding these medications for various reasons
  2. Those currently using them seeking nutritional guidance and accountability
  3. Those bidding them farewell due to bothersome side effects, missing the pleasure of eating, or financial considerations

For those contemplating the discontinuation of semaglutide or tizepatide, a prominent concern is how to minimize weight gain.

In this article, I’ll unravel the intricacies of post GLP-1 weight gain, drawing insights from both empirical studies and practical coaching experience. Whether you’re contemplating the discontinuation of these medications or seeking guidance for continued success, join me as we navigate the multifaceted terrain of life after semaglutide or tirzepatide.

Although scientific studies on the effects of stopping GLP-1 medications are limited, it’s clear that weight gain is a common change observed. A 2022 study indicated that one year after stopping Ozempic, individuals regained approximately two-thirds of the weight they had initially lost.

Another study showcased similar results, revealing that individuals who took Ozempic lost around 10% of their body weight but gained back an average of 7% within a year of stopping the medication.

Here are some tips to guide you post-Ozempic, Wegovy, or other GLP-1 medications:

Increase Fiber Consumption:
Embrace the concept of “smart carbs” by choosing options like sprouted bread, oats, beans, and quinoa, rather than resorting to the elimination of carbohydrates entirely, a strategy often deemed unsustainable.

Support for this approach comes from a 2017 randomized control trial that revealed the effectiveness of lower carbohydrate approaches in comparison to low-fat diets for increasing satiety. Furthermore, these lower-carbohydrate strategies have demonstrated efficacy in managing both diabetes and facilitating weight loss.

Break a Sweat:
Regular physical activity is crucial for preventing chronic conditions and supporting mental well-being. A consistent exercise routine aids in maintaining weight loss. A 2017 analysis recommends incorporating moderate to vigorous exercise for at least 150 minutes per week to enhance the sustainability of weight loss.

Resistance training also plays a pivotal role in maintaining muscle mass and enhancing weight loss in women. As women age, they naturally experience a decline in muscle mass, which can impact metabolism and contribute to weight gain. Engaging in regular resistance training, such as lifting weights or using resistance bands, helps counteract this muscle loss by stimulating muscle growth and strength.

Choose Satiety-Packed Foods:
Choose foods high in fiber, lean proteins, and healthy fats as your primary choices to counteract the tendency to overeat induced by hyper-palatable options such as cookies and pizza.

Shift the Focus to Health:
Move beyond scale fixation and prioritize health metrics such as blood sugar, cholesterol, and liver enzymes. Your overall well-being should take precedence over a singular numerical measure.

Tapering or Other Medications:
As our understanding of long-term weight management evolves, ongoing research is likely to unveil more effective methods for minimizing weight gain. Despite the relatively new nature of this scientific research, experts are exploring various approaches to address the challenges associated with maintaining a healthy weight.

Dr. Alexandra Sowa, an obesity medicine specialist based in New York, shared insights with the Wall Street Journal, suggesting that strategies such as tapering and incorporating additional weight-management medications, such as Qsymia, could be beneficial in preventing rapid rebound issues commonly associated with GLP-1s. To determine the most suitable approach for your specific health history, it is essential to engage in a thorough discussion with your healthcare provider. Their expertise can guide you toward a personalized and effective weight management plan.

In the pursuit of weight loss, maintaining focus on overall health is paramount. Both physical and mental well-being contribute not only to a longer life but a better one. While GLP-1 medications may aid in weight loss, it’s essential to recognize that they may not be suitable for everyone.

For those exploring alternatives, it is essential to embrace a personalized, enduring dietary pattern. The emphasis should be on finding a sustainable, long-term dietary strategy tailored to your individual needs. This means steering clear of extreme and restrictive diets like no-carb or keto, and instead, focusing on a balanced and realistic approach.

Before discontinuing any medication, especially if underlying health conditions are present, consulting with a healthcare provider is essential. This ensures a collaborative effort in addressing concerns about potential withdrawal symptoms or long-term effects associated with stopping medications like Ozempic, allowing for a seamless and healthy transition.

💙 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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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.