Robyn Spurr

Personal Health and Weight Loss Coaching For Women

Habits

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Rethinking Food Journaling: From Judgment to Curiosity

If you’re like me and grew up immersed in diet culture, you probably have a negative association with food journaling. The word alone might bring to mind obsessive calorie counting, weighing every bite, and plugging data into an app – only to use that information to judge yourself. No wonder so many people avoid it altogether.

But here’s the good news: food journaling doesn’t have to be like that. In fact, it shouldn’t be.

The kind of food journaling I do with clients is rooted in curiosity, not criticism. I see it as both a tool and a skill – something that helps you understand your habits and something you get better at over time.

Food Journaling as a Tool

One of the first things I remind clients is that meaningful change starts by knowing where you’re starting from. Progress doesn’t come from jumping straight from “nothing” to “everything” (hello, all-or-nothing thinking). It comes from small, consistent improvements – and that requires awareness.

This is where food journaling shines. But there’s a catch: you have to drop the judgment.

The goal is to become a scientist, not a critic. Think observation, not evaluation. Let your journal be a place of neutral curiosity:

“Huh, I always seem to crave sweets around 3 p.m. Did I skip protein at lunch? Am I tired? Could a quick walk help instead?”

When you ask questions instead of casting blame, you create space for real solutions. Sometimes, it’s not even about what you’re eating, but how and why.

A good journal helps answer deeper questions:

  • When do I find it hardest to eat well?
  • Who am I with when I make healthier choices? And when I don’t?
  • Where am I eating? (What’s the environment like?)
  • Why am I eating right now if I’m not physically hungry?

These insights offer a far more useful roadmap for change than any calorie count ever could.

Choosing the Right Tool

Like any tool, journaling has to fit the job. You wouldn’t use a screwdriver to hammer a nail – and you don’t need to use a clunky food app if it doesn’t serve you.

Personally, I don’t love the traditional food-tracking apps. But tools like Ate are different – they’re more intuitive, visual, and flexible. They make it easier to spot patterns and focus on why we eat, not just what.

Food Journaling as a Skill

Just like riding a bike, journaling is a skill that feels awkward at first. You won’t get it perfect right away – and that’s totally okay. The point is to stick with it, be kind to yourself, and let the practice evolve.

If food journaling hasn’t worked for you in the past, it might be because the approach didn’t fit – or you weren’t given space to be curious instead of critical. Try thinking of it as something to get good at over time. For me, photo journaling felt like the easiest entry point.

Food journaling isn’t about perfection. It’s about awareness—and ultimately, about connection: to your body, your emotions, your habits.

When we let go of shame and lean into curiosity, we open the door to self-compassion and better choices. You don’t need to overhaul your life overnight. Just start by noticing.

Because when we understand ourselves better, we feel better – and that’s really what we’re all aiming for anyway.

💙 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 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.

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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Digging Deep: Finding Your Why Before Tackling Change

Change is hard. We all know it. Whether it’s starting a new fitness routine, revamping your diet, or finally decluttering the “everything” drawer, the journey can feel daunting before you even begin. That’s why before diving headfirst into any transformation, it’s crucial to pause and dig into your deeper motivations.

This isn’t about checking off a to-do list; it’s about understanding why this change matters to you on a personal level. Trust me, knowing your why can be the difference between giving up after two weeks and pushing through even when Netflix and the couch are calling your name.

Ask Yourself These Game-Changing Questions:

  1. What about this change is important to me?
    This is where you zoom out and look at the big picture. Is it about living longer, feeling more confident, or setting an example for your kids?
  2. How serious or pressing is this for me?
    Get real with yourself. Is this something you want to tackle eventually, or is it a “right now” situation?
  3. Why not keep doing what I’m already doing?
    This one stings a little, but it’s worth asking. If the status quo is fine, maybe change isn’t actually needed. But if you feel the pang of discomfort here, pay attention—it’s a clue that change is worth it.

The 5 Whys: Motivation Mining 101

One of my favorite tools for getting to the heart of the matter is an exercise called The 5 Whys. It’s simple but powerful:

  • Start with a goal or problem, and ask yourself “Why?”
  • Once you’ve answered, ask “Why?” again.
  • Repeat five times.

By the fifth “why,” you’ll likely uncover the deeper emotional or practical reason driving your desire to change. It’s like peeling back layers of an onion—but without the tears.

For example:

  • Goal: I want to lose weight.
  • Why? Because I want to feel better.
  • Why? Because I’m tired of feeling sluggish.
  • Why? Because it’s making it harder to play with my kids.
  • Why? Because I want to be a present and active parent.
  • Why? Because family means everything to me.

See how much richer and more motivating that final answer feels?

The Bottom Line

When you know why you’re doing something—and what’s at stake if you don’t—you’ll find that inner spark that keeps you moving forward, even on the hardest days. This isn’t just about crossing a finish line; it’s about building a life that feels aligned with your values and dreams.

So, grab a journal or sit down with your favorite cup of tea, and start digging. You might just surprise yourself with what you uncover.

What’s YOUR why?

💙 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