Robyn Spurr

Personal Health and Weight Loss Coaching For Women

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The Healing Power of Hobbies: Transforming Your Body and Mind

In today’s fast-paced world, it’s easy to get caught up in the hustle and forget to make time for yourself. Hobbies often feel like an afterthought, something to do when all the “important” tasks are complete. But here’s the truth: hobbies aren’t just a way to pass time – they’re essential for our physical and mental well-being. Engaging in a hobby you love has the power to heal, energize, and inspire.

For me, pottery has been that transformative hobby. But no matter what activity you’re passionate about – whether it’s gardening, painting, hiking, or knitting – the benefits extend far beyond fun.

Physical Benefits of a Hobby

  1. Improved Motor Skills and Strength Many hobbies involve repetitive, precise movements that improve fine motor skills, hand-eye coordination, and strength. For example, gardening involves digging, planting, and lifting; painting requires steady hands and controlled strokes; and hobbies like pottery or woodworking build dexterity and arm strength.
  2. Increased Physical Activity Active hobbies like dancing, hiking, or cycling double as workouts. Even less physically intense hobbies, like playing an instrument or sewing, keep your body engaged, preventing the sedentary lifestyle so common in today’s digital age.
  3. Better Posture and Balance Many hobbies demand physical awareness. In pottery, for instance, centering clay on the wheel requires engaging your core and maintaining a balanced posture. Similarly, activities like yoga or tai chi improve alignment and flexibility while reducing stiffness.

Mental Health Benefits of a Hobby

  1. Stress Relief Hobbies provide an escape from the demands of daily life. When you’re absorbed in creating, moving, or problem-solving, your mind gets a break from overthinking. Activities like knitting, painting, or even assembling puzzles have been shown to lower cortisol levels, the hormone responsible for stress.
  2. Mindfulness and Presence A great hobby pulls you into the moment. Whether you’re shaping clay, sketching a landscape, or tackling a new recipe, hobbies demand focus. This immersive experience fosters mindfulness, a proven method to combat anxiety and depression.
  3. Boosted Creativity and Problem-Solving Skills Exploring a hobby nurtures your creativity and ability to think outside the box. For instance, experimenting with new glaze techniques in pottery or figuring out the best trail route during a hike exercises your brain in ways that keep it sharp and agile.
  4. A Confidence Boost There’s nothing quite like the sense of accomplishment that comes with mastering a new skill or completing a project. Each small success builds your confidence and encourages you to tackle challenges with renewed energy.

Social Benefits: Building Connections

Hobbies can also open doors to new relationships and social interactions. Joining a book club, pottery class, or hiking group fosters connections with like-minded individuals. Being part of a creative or active community reduces feelings of isolation and adds a layer of accountability to keep showing up for yourself.

Life Lessons Through Hobbies

One of the most unexpected benefits of having a hobby is learning to embrace imperfection. For example, in pottery, not every piece comes out as planned. Some crack in the kiln, others wobble on the wheel. But these “flaws” often add character and beauty to the final piece. This perspective has taught me to approach life with more patience and self-compassion.

Whether it’s accepting a crooked glaze line or navigating a detour on a hiking trail, hobbies teach resilience and remind us to find joy in the journey, not just the outcome.

How to Get Started

If you don’t have a hobby yet, start small. Think about what sparks your curiosity or makes you lose track of time. Try a community class, borrow a friend’s supplies, or explore YouTube tutorials. The key is to approach it with an open mind and no pressure to be perfect.

Final Thoughts

Hobbies aren’t just about filling your spare time; they’re about enriching your life. They have the power to make you healthier, happier, and more connected. For me, pottery has been a sanctuary for both my body and mind, but the possibilities are endless. From painting to gardening, photography to dance, there’s a hobby out there waiting to change your life.

💙 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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The Secret Sauce to Health Goals: Setting Your Baseline for Success

Life’s chaos got you down? Motivation gone MIA? Your health goals suddenly feeling more like far-off fantasies? Let me let you in on a little secret: success isn’t about setting bigger, scarier goals. It’s about starting small—really small.

Enter the Baseline Goal—your new best friend.

It might not sound like the headliner of a motivational TED Talk, but trust me, if sticking to a plan has ever felt like wrestling an octopus, this strategy is about to change the game.

The “Floor-and-Ceiling” Strategy

Here’s the deal: Instead of treating your health goals like an all-or-nothing sprint, think of them as a flexible range—an adaptable system for your wildly unpredictable life.

Step 1: Find Your Floor
Ask yourself:

  • What can I manage on my worst day?
  • When everything falls apart—zero energy, max stress—what’s the tiniest, most manageable step I can still take?

Think micro. We’re talking five minutes of walking, adding spinach to your sandwich, or even three deep breaths before diving into your inbox. Whatever it is, make it so ridiculously easy that it feels impossible to fail.

Step 2: Dream Your Ceiling
Now flip it:

  • What could I achieve on my absolute best day?
  • When I’m bursting with energy, motivation, and have zero interruptions, what does “crushing it” look like?

Maybe it’s a full-on gym session, meal prepping like a boss, or a long meditation session that would make a monk jealous. That’s your ceiling.

Together, your floor and ceiling form your health goal spectrum.

It’s a Dial, Not a Switch

Here’s a mind-blowing idea: health isn’t an on/off switch. It’s a dial.

When life’s a cakewalk, crank that dial up—go full throttle on your wellness game. But when life’s serving lemons (and no time to make lemonade), don’t switch off entirely. Just turn the dial down a notch.

  • No time for a full workout? Stretch for five minutes.
  • Meal prep not happening? Grab a banana on the go.

The magic? It all counts. Even the smallest actions keep the momentum alive.

Why “Bare Minimum” is Still a Win

Let’s settle this once and for all: Doing the bare minimum is not a failure. It’s a freaking triumph in the middle of life’s beautiful chaos.

You’re proving to yourself that progress doesn’t require perfection. Every small step forward keeps you moving—whether it’s five minutes on the treadmill or training for a marathon.

Your Turn: Define Your Range

What’s your floor? What’s your ceiling? Think of them as your personal success spectrum.

Because at the end of the day, success isn’t about doing it all. It’s about doing something. Let’s embrace the power of progress over perfection—and let’s do it together.

Ready to crush it, one tiny step at a time? Let’s go!

💙 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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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