Robyn Spurr

Personal Health and Weight Loss Coaching For Women

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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.

đź’™ 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!

đź’™ 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 Art of Eating Well

Too many of us fall into the trap of eating in ways that are either excessively permissive or overly strict.

A bottle of wine and four slices of pizza for dinner on Tuesday followed by skipping lunch and an hour of treadmill “punishment” on Wednesday.

A weekend free for all and a week of low carb repentance.  

Whole30 October + eat ALL THE THINGS November.

These approaches are neither sustainable or particularly enjoyable.

Lasting change requires an unwinding of the all or nothing approach to eating. Healthy eating doesn’t mean every meal has to be “perfect” (which is impossible anyway). It looks a bit more like 80/20. Which seems like a simple concept, but can be difficult to implement if you’ve practiced being either “on” or “off” a diet for any length of time. One “slip up” means the whole day is ruined. So you might as well finish off the ice cream in the freezer, right?

If this resonates (and you are NOT alone), try to start thinking of feeding yourself as a good parent feeds a child.

With love.

With limits.

Without drama – or harsh punishment.

Eating well is a skill you can learn (at any age). It requires saying goodbye to other people’s diet rules and coming up with a set of guidelines that make sense for you. It requires patience and self-compassion. It requires trying different foods and acquiring a taste for items that may not have been a regular part of your diet in the past (like veggies or coffee without caramel syrup and whip).

It requires SLOWING down and thoughtfully building in healthier habits while gently unwinding the unhelpful ones.

But we live in an instant gratification world. We want to lose 50 pounds yesterday. So we’re easily wooed by extreme diet after extreme diet, instead of slowly + steadily shifting our palate and habits.

We become skilled at being on a diet – or being off a diet. And that is not a recipe for sustained success.

You can and will change your habits, your weight, and your relationship with food for good if you give it enough time.

The word health originally meant “whole” or complete. To be healthy was to be sound of body and mind. Many of us – whether we diet or not – have a relationship with food that is broken. But it’s never too late to pick up the pieces and put them back together.

đź’™ 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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Meet Yourself Where You Are

Tom Petty’s Wildflowers has been my favorite song for much of my adult life.

You belong among the wildflowers

You belong in a boat out at sea

You belong with your love on your arm

You belong somewhere you feel free.

Nature is my happy place. I can breathe. Unwind. Create. Feel at peace in mind and body.

Route 3 loomed above my childhood home. A major highway in New Jersey that will lead you to the Lincoln Tunnel – and ultimately, New York City.

The weed infested hillside next to the Route 3 offramp was my sacred space as a child. A place to collect ladybugs. To pretend I was on safari. To find stillness.

When my then boyfriend, now husband, asked me to move to Colorado in 1998, I didn’t hesitate for a second.

Three weeks ago, almost 25 years after moving to Colorado – my husband and I planted ourselves in the quirky little mountain town of Salida, Colorado.

I am surrounded by wildflowers and antelope and mountains and sky.

What is the point of all of this?

Behavior change is a result of habits, mindset, and environment.

Environment: the surroundings or conditions in which a person, animal, or plant lives or operates.

Our environment is more than where we live. Everything you see, hear, smell, taste, and touch is part of your environment. 

Our environment matters – and our environment changes frequently.

Last year at this time, I was getting ready to fly to New Jersey to take care of my sweet Mama for two weeks. It was my fourth trip of the year. My environment was drastically different than it is today – and so were my expectations of myself.

I see my clients frequently falling into the trap of attaching to a time in their life when they were crushing it.

Why can’t I eat the way I did then?

Why can’t I exercise the way I did then?

Why don’t I feel as motivated?

Why does it feel so hard?

I can pretty much guarantee this line of questioning will lead to giving up. Every single time.

Behavior change is fluid. Dynamic. Stop comparing yourself to that time when life was easier and breezier.

One of my clients recently suffered a concussion after being rear ended by a semi. She was feeling disappointed in herself for not being where she was pre-accident.

Here’s what I told her…

Let go of pre-accident you. Be right here in this moment. You know what you’re capable of when everything is going great. Except life doesn’t always let us hang out in that space for long. Let’s make the most of where you are now. It’ll look different than before the accident. And that is OKAY.

I asked her to begin texting me with every win. Nothing was too small to celebrate. We shifted her habits to be more in line with what was possible as she continued to recover. We celebrated the fact that she only gained 2 pounds when it could have been more.

When my sweet Mama passed last August, I had gained a total of 6 pounds since her cancer diagnosis – and I considered that to be a monumental victory. There was no shame. No harsh judgement. Just compassion for myself and what I had been through. The weight is gone now and I am certain I would have gained more + had a more difficult time losing it if I was beating myself up the whole time the scale was going up.

Be gentle with yourself + meet yourself where you are, Chickadee.

đź’™ 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.