Robyn Spurr

Personal Health and Weight Loss Coaching For Women

Habits

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Harnessing the Power of Ozempic + Health Coaching

The world of weight loss has changed dramatically since I was certified as a Health + Weight Loss Coach back in 2010. Currently, half of my clients are taking GLP-1 medications such as Ozempic, Mounjaro, or Wegovy, while working with me.   

Given how effective the medication is for weight loss, you might be wondering why they want to work with a coach.

To start, incorporating healthy habits into your daily routine while taking GLP-1 medications for weight loss can significantly enhance the likelihood of long-term success should you decide to stop taking the medication.

The benefits of combining healthy habits with GLP-1 agonists for weight management include:

Ensuring Proper Nutrition:

A Health Coach can ensure that you are receiving proper nutrition while on GLP-1 medications. While these medications are extremely effective for weight loss, maintaining a well-balanced and nutrient-rich diet is paramount for overall health.

Enhanced Weight Loss:

Ozempic (+ Mounjaro + Wegovy + Zepbound) already have weight loss superpowers, but when you team them up with healthy habits, it’s like giving it a jetpack! When combined with healthy habits such as a balanced diet and regular exercise, the weight loss effects of Ozempic can be further amplified, leading to more effective and sustainable weight management.

Boosted Energy Levels:

Regular exercise and a balanced diet can do wonders for your energy levels. Physical activity releases those feel-good endorphins and gives you a natural energy boost. And when you provide your body with the right nutrients through a balanced diet, you fuel it for optimal performance.

Sustainable Lifestyle Changes:

Building healthy habits while taking Ozempic sets the stage for a sustainable lifestyle. Instead of relying solely on medication for weight loss, you’re creating a foundation for long-term behavior change. When you incorporate nutritious foods and regular exercise into your daily routine, you’re setting yourself up for continued weight management even if you discontinue use due to side effects or cost.

Overall Health Benefits:

The perks of healthy habits go way beyond just weight loss. They have a positive impact on your overall health and well-being. By adopting healthy habits, you can reduce the risk of chronic conditions like heart disease, high blood pressure, and certain types of cancer. On top of that, you’ll likely experience improved sleep quality, better mental clarity, a stronger immune system, and a longer, healthier life.

If you’re currently using semaglutide or tirzepatide and are in search of assistance with nutritional guidance and cultivating healthy habits, I am here to offer support. Partnering with a health coach offers a unique opportunity to receive personalized guidance in tailoring your diet to meet your specific health needs and goals.

With a commitment to maintaining a limited clientele, I work with a maximum of ten 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.

💙 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.

💙 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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Two Modes

There are times to preserve – and there are times to push.

2021 was a year of preservation. A year of not backsliding too much. A year of leaning on foundational habits (whole foods as much as possible, prioritizing sleep, staying hydrated, getting outside for fresh air and walks).

Given that I work with most clients for a year, we’re bound to bump up against challenging periods. It can be tempting to let healthy habits slip entirely when life is hard. To check out. To stop showing up for ourselves. Or – we can practice preservation during the trying phases of life.  

One of the many lessons I learned while caring for my mom was how to maintain a baseline level of self-care when bandwidth was consistently low.

There were no homemade meals from scratch, but I utilized a healthy meal service that delivered fully cooked meals.

There were no strength training sessions or trips to the gym, but I could pop in my Air pods and go for a quick walk.

Now that I’m coming out the other side, it’s time to return to pushing. Home-cooked meals. Amped up workouts. Self-development.

While I’m not interested in signing up for another year like this past one, it helped me understand and empathize with clients who are in the trenches.

There are the routine ups and downs of life – and there are times when the wheels fall off the wagon. Knowing when to push and when to preserve is essential.

💙 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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Behavior Change Doesn’t Have to Suck

Since starting my business, I’ve promised to keep it real.

Health related content tends to lean idealistic. I mean, I’m a dang Health Coach and I find myself rolling my eyes at 90% of the articles and blog posts out there.

One of the reasons (and perhaps THE main reason) so many people give up on behavior change is because they feel like it requires drastic habit transformation. When the Health Coach you’re following on Instagram is only posting pics of being in the gym and eating lean protein and veggies, well – it feels entirely out of reach for most of us.

I’m here to say you can make progress (and sustain that progress) without giving up bread or Hazy IPA’s forever.

To be fair, if your goal is to be fitness competition ripped and have 19% body fat, you’ll need to make some big ass changes (and I am NOT the coach for you). But if your goal is to simply live a healthier life and lose some weight, congratulations – it doesn’t have to suck.

Here’s an example.

A new(ish) client of mine showed up to our first call eating the majority of her dinners from restaurants. She fully expected me to tell her she needed to start meal prepping/cooking at home. There was an audible sigh of relief when I suggested simply ordering slightly healthier options. She put together a list of her favorite restaurants + what she normally orders + ideas for meals that were a little bit healthier, but still satisfying.

In just over two months, she has lost 14 pounds. And she is THRILLED because she is finally losing weight in a way that feels sustainable long-term.

Another example.

Many of my clients began drinking more during the pandemic to manage stress. Heck, even I started drinking more in 2020.

Although the world has begun to open back up, old habits die hard. Sure, you can go cold turkey and try to stop drinking entirely. Or – you can step it down little by little.

Drinking every night of the week? Aim for only six days to start.

Drinking a bottle of wine/night? Try stopping at half a bottle a few days/week. Or better yet – purchase half bottles of wine.

Too much + too fast usually results in throwing in the towel. But we have somehow convinced ourselves that too much + too fast is the ONLY way.

I’m not saying behavior change is easy. It’s not. I’m just saying it doesn’t have to be as hard as we make it out to be.

💙 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 Weight Loss Coaching click HERE. 

To schedule a Discovery Session click HERE.