Robyn Spurr

Personal Health and Weight Loss Coaching For Women

Habits

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Saying “No” to Alcohol with Confidence

Ever heard the story of the frog in boiling water? 🐸 It’s a powerful metaphor that reminds us how gradual changes can sneak up on us. If you drop a frog in boiling water, it’ll jump right out. But if you put it in lukewarm water and slowly raise the heat, it won’t notice the danger until it’s too late. The lesson? Sometimes, we don’t realize how small, seemingly harmless shifts in our lives can add up—until we’re suddenly feeling stuck or out of sorts.

Even after nearly 15 years of coaching, I’m still amazed by how easily these “unhelpful habits” can creep in. One small shift, then another… and before you know it, you’re asking, “Wait, how did I get here?”

For me, it happened during a whirlwind of life changes: losing my dad, becoming a caretaker for my mom through a global pandemic, eventually losing her too, and moving away from my home of 24 years. Somewhere in the midst of all that, I noticed I was drinking more than felt healthy. It didn’t happen overnight—just like the frog in warming water, I hardly noticed the shift. But in 2024, I decided it was time to reclaim my well-being.

That journey has been full of small but powerful discoveries, like finding the joy of non-alcoholic wines! There’s something satisfying about raising a glass and joining the toast, but keeping wellness a priority. My current go-to is a crisp, refreshing Riesling from German winemaker Johannes Leitz. I always keep a bottle on hand—it’s a great way to stay social without veering off track.

But let’s be real: the hardest part isn’t cutting back on drinking—it’s handling social events where alcohol is center stage. With a little planning, though, I’ve found some helpful strategies that let me stay on track and enjoy the moment without feeling pressured. Here’s what’s been working for me:

1. Start with Gratitude 🙏

When someone offers you a drink, start by showing appreciation. A simple, “Thanks so much for offering—I really appreciate it!” sets a positive tone and makes it clear you’re acknowledging their kindness, even if you’re not accepting the drink.

2. Be Direct and Clear 💬

There’s power in a polite but firm “no.” Try saying something like, “I’m keeping an eye on how much I drink tonight, so I’ll pass for now, but thank you!” It’s straightforward, confident, and still grateful.

3. Offer a Reason (If You Want To) 🎯

Sometimes, a brief reason helps take the pressure off. A simple, “I’ve got an early start tomorrow,” or, “I’m pacing myself tonight,” works wonders. It’s totally up to you whether you explain, but most people respect even a short answer.

4. Cover Your Glass 🖐️

Sometimes, actions speak louder than words. Casually covering your glass with your hand sends a subtle, non-verbal message that you’re not looking for a refill.

5. Change the Topic 🔄

Once you’ve said no, smoothly steer the conversation to something else. It keeps things light and moving, without lingering on the fact that you turned down a drink.

6. Remember: You’re in Control 🌟

At the end of the day, it’s your choice what you consume, and it’s perfectly okay to say no. You don’t owe anyone an explanation, and you’d be surprised—most people won’t push further if you’re confident in your response.

Navigating social situations where alcohol is front and center can be tricky, but staying true to your goals doesn’t mean missing out. By being prepared and confident, you can enjoy the moment and protect your well-being. Your health and happiness are worth it, and these small steps can make all the 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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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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Finding Your Spark: Healthy Habits to Combat Feeling Stuck

We’ve all been there: waking up to the same drudgery, day in and day out, feeling like life is one big hamster wheel. What used to thrill you now barely gets a blip on your excitement radar. Instead of charging toward your goals, you’re stuck—rooted in place like an old, comfortable couch that’s impossible to get out of.

Being stuck in a rut is more than just a passing mood. It’s a state of being that leads to disinterest and dissatisfaction. You might even feel like throwing in the towel on your dreams. But don’t despair! With a few intentional steps, you can identify why you’re stuck and reignite your passion for life.

Signs You’re Stuck in a Rut

Stuck in a rut? It can creep up on you, a sneaky thief of joy. You might follow the same routines day after day until one day it hits you: “What am I even doing?” If you’re nodding along, check out these telltale signs:

  • Groundhog Day Syndrome: Every day feels like a carbon copy of the last. Monday? Friday? Who cares—it’s all the same.
  • Just Getting By: Your main goal is to survive the day. There’s no excitement, no spark, just a relentless grind.
  • Motivation Meltdown: You want to take on new projects or unleash your creativity, but you’re stuck at the starting line.
  • Fulfillment Funk: Life feels bland and boring. You crave change but have no clue where to start.
  • Fear Factor: You know change would be good, but the fear of discomfort keeps you glued to the status quo.

When a Rut is More Than a Rut

Sometimes, being stuck isn’t just about needing a change of scenery. Persistent depressive disorder (PDD) might be at play, a chronic mood disorder marked by low mood, low energy, and a loss of interest in life’s pleasures. If you suspect PDD, it’s crucial to reach out to a healthcare provider.

Why You Might Be Stuck

Ever heard the phrase “creature of habit”? That’s us, humans. We tend to make the same choices over and over, even when a new path might lead to more excitement. Fear of the unknown keeps us in our comfort zones, even if those zones are as thrilling as watching paint dry.

Remember, ruts aren’t one-size-fits-all. They can appear in your love life, career, health, family, friendships, or hobbies. Acknowledge the cause without self-criticism and avoid minimizing your feelings. It’s okay to want more out of life, even if everything seems “fine” on the surface.

Healthy Habits to Get Unstuck

Ready to bust out of that rut? Here are some healthy habits that can breathe new life into your routine:

Take Care of Yourself

First things first: self-care. When you’re stuck, self-compassion is your best friend. Check in with yourself—have you been eating nutritious meals? Getting enough sleep? Surrounding yourself with supportive people?

Healthy eating, adequate sleep, regular exercise, and a solid social network are foundational to your physical and emotional well-being. When you take care of your body, you’re also taking care of your mind. Treat yourself to nourishing food, prioritize rest, move your body daily, and spend time with people who uplift you. A little self-love goes a long way.

Change Your Routine

Ruts thrive on monotony. Shake things up! People are creatures of habit, but breaking out of your comfort zone can inject new energy into your life. Here’s how:

  • Strike Up a Conversation: Meet new people. You never know what fascinating stories or insights they might share.
  • Have Some Fun: Make time for activities that bring you joy. Whether it’s hanging out with friends, pursuing a hobby, or exploring a new interest, fun is good for your health.
  • Try Something New: Take a different route to work, watch a new show, or sign up for a class. Variety is the spice of life, after all.
  • Be Spontaneous: Embrace the unexpected. Say yes to new experiences and let spontaneity reign.

Head Outdoors

Nature is a natural mood booster. Studies show that spending time outside can reduce depression, lower stress, and enhance overall mental well-being. Next time you’re feeling stuck, go for a walk in the park. Let your mind wander, soak in the beauty around you, and breathe in the fresh air. You might just find that the great outdoors sparks your creativity and refreshes your outlook on life.

Give Yourself Something to Look Forward To

Having something to anticipate can transform your mindset. Plan activities or events that excite you. Whether it’s a weekend getaway, a movie night, or lunch at your favorite restaurant, these moments of anticipation can break the cycle of monotony. Schedule fun activities regularly to keep your spirits high.

Find Your Purpose

Lacking direction? Set goals that give you a sense of purpose. This might be career-related, personal development, or improving your relationships. Goals provide motivation and a sense of achievement.

Helping others can also instill a sense of purpose. Volunteer, participate in community activities, or support a cause you’re passionate about. Contributing to something greater than yourself is incredibly fulfilling and boosts mental well-being.

Boost Your Motivation

Motivation doesn’t always come naturally. Sometimes, you need to create it. Start with small, manageable tasks and build from there. Here are some tips:

  • Take Small Steps: Begin with something you know you can accomplish. Momentum builds motivation, so start small and keep going.
  • Reward Yourself: Use positive reinforcement to keep yourself on track. Celebrate small wins and milestones along the way. Treat yourself to something special when you reach your goals.

Squash Perfectionism

Perfectionism can be a major roadblock. It’s easy to get stuck if you’re constantly striving for an unattainable ideal. Remember, done is better than perfect. Focus on completing tasks rather than perfecting them. Embrace mistakes as part of the learning process and keep moving forward.

Feeling stuck in a rut is frustrating, but it’s not a life sentence. With a little effort and some healthy habits, you can break free and reignite your passion for life.

If you’re feeling overwhelmed, it might be more than just a rut. Symptoms like loss of interest in things you once enjoyed, difficulty feeling happy, and a sense of hopelessness can indicate depression. If that’s the case, reach out to a healthcare provider. You don’t have to go through it alone.

So, here’s to getting unstuck and becoming unstoppable! Embrace change, take care of yourself, and remember—every step forward is a step toward a more vibrant, fulfilling 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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Find Your Balance: Practical Tips for Moderate Drinking

What Does it Mean to Drink in Moderation?

When it comes to alcohol, moderation is key. The CDC defines moderate drinking as no more than one drink per day for women and two drinks per day for men. Here’s what that looks like in practical terms:

  • 12 oz of regular beer
  • 5 oz of wine
  • 1.5 oz of 80-proof distilled spirits

This translates to 7 drinks per week for women and 14 for men. Important note: downing all these drinks in one sitting is binge drinking and comes with serious health risks.

Signs You’re a Moderate Drinker

It’s easy for moderate drinking to slip into more hazardous patterns, but if you see yourself in the following points, you’re probably doing just fine:

1. Adherence to CDC Benchmarks

  • Staying within the CDC’s limits is a great start. But remember, moderation can be subjective. If you find that even fewer drinks start to negatively impact your health or energy levels, adjust accordingly.

2. Alcohol Doesn’t Interfere with Wellness Goals

Your physical and mental health should come first. For instance:

  • You don’t skip workouts due to hangovers.
  • You don’t rely on alcohol to cope with stress or sadness.

3. Resisting Peer Pressure

  • Social situations often involve alcohol, but a true moderate drinker can enjoy social drinking without going overboard. If you plan for two drinks on a night out, you stick to that plan, knowing more would affect you negatively.

4. Maintaining Target Weight

  • Alcohol can pack on the pounds, especially with high-calorie drinks like cocktails. Research suggests that moderate drinking typically doesn’t lead to weight gain over short periods, unlike heavy drinking.

How to Maintain Moderate Drinking Habits

Do you feel like it’s time to reign in drinking? Here are some tips to help you stay in the moderate zone:

1. Set Daily or Weekly Drinking Limits

Plan your alcohol consumption just like you plan other aspects of your life. Setting goals, like limiting yourself to 7 drinks a week, can really help keep your drinking in check.

An app like Sunnyside can be a game-changer for this. It lets you set personalized drinking limits, track your intake, and sends you daily reminders. Plus, it provides weekly progress reports, so you can see how well you’re sticking to your moderation goals.

I’ve recommended this app to numerous clients and use it myself to stay accountable and motivated to maintain healthy drinking habits.

2. Maintain Healthy Habits

Healthy habits can prevent drinking from becoming a default response to stress or boredom. Identify your triggers and consciously choose alternatives, like exercise or a relaxing hobby.

3. Have Non-Alcoholic Alternatives

Keep a variety of non-alcoholic drinks on hand. The market for these beverages is growing, and there are plenty of satisfying options that can help you stick to your moderation goals without piling on the calories. One of my personal favorites is light tonic water with a squeeze of fresh lime. It’s refreshing and keeps things interesting without the alcohol.

Moderate drinking is about finding balance and ensuring that alcohol enhances your life without causing harm. By understanding what moderate drinking looks like and adopting strategies to maintain it, you can enjoy alcohol responsibly while prioritizing your overall health and well-being.

Sources:

1. [CDC Guidelines on Alcohol Consumption](https://www.cdc.gov/alcohol/fact-sheets/moderate-drinking.htm)

2. [Study on Alcohol Consumption and Weight Gain](https://pubmed.ncbi.nlm.nih.gov/22129548/)

3. [American Board of Family Medicine Study](https://www.jabfm.org/content/28/1/43)

💙 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