Robyn Spurr

Personal Health and Weight Loss Coaching For Women

Habits

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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

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Reignite Your Drive: Strategies to Overcome Lack of Motivation

Unlocking motivation is like harnessing a superpower that propels us toward our dreams. Yet, there are times when motivation wanes, leaving us feeling uninspired. Common culprits like burnout, stress, boredom, feeling overwhelmed, and vague goals can dampen our drive. However, there are strategies to reignite that fire.

Burnout, that overwhelming exhaustion from prolonged stress, can drain our motivation across work, school, or personal life. Chronic stress, another motivation thief, can usher in anxiety, depression, and fatigue, making even simple tasks daunting. Boredom, especially from monotonous routines, can breed apathy. Feeling overwhelmed amplifies this, often stemming from a heavy workload or lack of support. And unclear goals can leave us adrift, lacking direction and purpose.

Recognizing the signs of waning motivation is crucial:

  • Struggling to start tasks
  • Procrastination
  • Diminished energy and enthusiasm
  • Losing interest in once-loved activities
  • Negative self-talk and doubt
  • Increased absenteeism or tardiness

Here’s how to reclaim your motivation:

  1. Set Small, Achievable Goals: Breaking larger tasks into manageable steps can restore a sense of control and accomplishment.
  2. Prioritize Self-Care: Regular exercise, nutritious eating, and quality sleep can boost energy, reduce stress, and improve mood.
  3. Seek Inspiration: Learn from others’ achievements, engage with motivational content, or seek guidance from those who’ve overcome similar challenges.
  4. Change Your Environment: Altering your workspace or taking breaks in a different setting can refresh your mind and break monotony.
  5. Seek Professional Support: If motivation struggles persist, consider consulting a mental health professional for personalized strategies and support.

By understanding the root causes and employing targeted strategies, you can reignite your motivation and stride confidently towards your goals.

💙 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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Mastering Change: The Power of Tiny Habits

In the quest for self-improvement, achieving lasting change can often feel like an elusive goal. We set ambitious resolutions, only to find ourselves struggling to maintain momentum. However, what if the key to success lies not in dramatic overhauls, but in the cumulative power of tiny habits? This is precisely the premise explored in James Clear’s bestselling book, “Atomic Habits.” Let’s delve into how these atomic habits can revolutionize your life and propel you towards your goals.

Understanding Atomic Habits

At the core of “Atomic Habits” is the idea that small changes, when compounded over time, can lead to remarkable transformations. Clear introduces the concept of “atomic habits” – tiny, incremental actions that may seem insignificant individually but have a profound impact when practiced consistently. Whether it’s improving health, productivity, relationships, or personal development, the principles of atomic habits can be applied to various areas of life.

The Four Laws of Behavior Change

Clear outlines four fundamental laws that govern behavior change and form the foundation of atomic habits:

1. Cue: Identify the triggers that initiate your habits. Whether it’s a time of day, a specific location, an emotional state, or a preceding action, understanding your cues is crucial.

2. Craving: Develop a craving or desire for the habit by associating it with a positive outcome or feeling. This creates motivation and reinforces the habit loop.

3. Response: The actual habit or action you take in response to the cue. Make these actions small, manageable, and aligned with your desired goals.

4. Reward: Immediate gratification or satisfaction that reinforces the habit. Celebrate small victories and create a positive feedback loop to solidify the habit.

Applying Atomic Habits in Practice

Let’s explore how you can apply the principles of atomic habits in real-life scenarios:

1. Health and Fitness: Instead of aiming for drastic changes overnight, start with small habits like drinking more water, taking a short walk daily, or eating a serving of vegetables with each meal. These atomic habits, when consistently practiced, lead to improved health and well-being over time.

2. Productivity: Break tasks into smaller, manageable chunks and establish a routine by linking them to specific cues. For example, associate starting your workday with a morning ritual like making coffee or reviewing your task list. Over time, this becomes a natural part of your workflow.

3. Personal Development: Cultivate habits that align with your personal growth goals. Whether it’s reading a few pages of a book each day, practicing a new skill for a few minutes, or journaling your thoughts regularly, these small actions contribute significantly to your development.

4. Relationships: Strengthen relationships by incorporating small gestures of kindness or appreciation into your daily interactions. Send a thoughtful message, express gratitude, or dedicate quality time to connect with loved ones regularly.

The Power of Consistency

The true power of atomic habits lies in consistency. By showing up and practicing these small habits day after day, you create positive momentum and gradually reshape your behaviors. Over time, these atomic habits become ingrained in your lifestyle, leading to sustainable change and long-term success.

💙 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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Beyond Calories: Understanding Your Eating Habits Through Journaling

Let’s chat about something we often overlook when embarking on a journey to transform our nutrition habits: understanding our current eating habits, patterns, and behaviors.

So, here’s the deal: one of the best ways to get in tune with what we eat is through journaling. Yup, that’s right—scribbling down everything we munch on. It might sound old-school, but trust me, it’s a game-changer!

Now, there are loads of ways to go about journaling. You could dive into easy-to-use apps like Ate (my go-to with clients), jot stuff down in your phone’s notes, or simply use pen and paper. The trick? Stay consistent. Research shows that individuals who maintain food journals are more likely to achieve their weight loss goals.

Think of journaling as your personal food detective mission. You’re not just logging meals; you’re uncovering patterns, decoding triggers, and getting to the root of why you eat what you eat.

But here’s the kicker: journaling isn’t just about data. It’s also about hitting pause before eating. We’re all guilty of rushing through meals, treating them like another task to check off. Journaling reminds us to slow down, savor each bite, and be mindful of our eating habits.

When trying to lose weight, your food diary becomes your ally. It helps pinpoint where you can tweak portion sizes or cut back on processed stuff. And hey, if maintenance is more your vibe, your journal becomes a trusty sidekick, keeping you steady during life’s ups and downs.

And here’s the best part: you don’t have to commit to journaling forever. Try shorter bursts, like a month, to dig into your food habits. Pick a style that suits you—tech-savvy apps or good ol’ pen and paper. And remember, this isn’t about judgment; it’s about growth.

Oh, and one last thing: going on this nutrition journey doesn’t have to be a solo gig. Research shows that having a buddy or hiring a coach can seriously amp up your success. So, don’t be shy about roping in a friend or seeking expert support along the way!

💙 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