Robyn Spurr

Personal Health and Weight Loss Coaching For Women

Nutrition

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Want to Make Lasting Changes? Start with Your Environment!

Ever set out to make a big change, pumped up with good intentions and iron-clad willpower, only to feel like you’ve hit a wall a few weeks in? Suddenly, that healthy habit you were so excited about seems impossible, and you’re left feeling “weak” or “undisciplined.” Sound familiar? 🤔

Here’s the thing: it’s not just about willpower! One of the biggest factors influencing our behavior is often right under our noses—our environment. Yep, the spaces around us can either make it easier or harder to stick to our goals. Access, or how easy things are to reach, can have a huge impact on what we do (or don’t do).

The best part? Most of us can tweak our surroundings to nudge us toward those positive changes. A classic example is the “kitchen makeover.” Imagine: all your washed, prepped veggies and healthy snacks are front and center in the fridge, while the cookies are stashed so high up you’d need a ladder to reach them. With everything set up for success, you’re way more likely to grab that healthier option!

So, how do you make your environment work for you, not against you? Here are some fun, simple ideas:

1. Use a Trigger 💡

Triggers, or cues, are reminders that help you take action. Think of it as setting little prompts for yourself! Maybe you keep a pair of dumbbells by your home office door so you’ll do a few curls every time you pass. Or if you’re trying to cut back on screen time, try an app that reminds you to take a break after a set period on social media.

2. Reduce Friction 🛣️

Stores place candy by the checkout for a reason—convenience tempts us! Use this same trick to make healthier choices easier. Try leaving a bowl of fresh fruit on the counter for a quick snack, or have your gym bag packed and ready by the door. When things are easy to grab, you’re way more likely to go for them!

3. Limit Your Options 🛑

Sometimes, less really is more. By reducing your options, you can avoid decision fatigue and make your choices easier. Whether it’s deleting distracting apps, moving tempting snacks out of the house, or creating a capsule wardrobe, simplifying helps you stay focused on what truly matters.

Changing your environment to support your goals takes a little bit of setup, but it’s totally worth it. Why rely solely on willpower when you can design an ecosystem that practically hands you the right choices?

💙 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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Menopause and Weight Gain

First things first—menopause is not just a “phase”; it’s the point after 12 months without a period. The years leading up to it, called perimenopause, often bring changes that can contribute to weight gain. And it’s not just menopause—aging is a player too! On average, women gain around 4-6 pounds during perimenopause, though this varies widely.

Why Weight Increases:

  1. Sleep Issues 🛌: Night sweats, anxiety, joint pain, and general discomfort can seriously mess with sleep, leading to fatigue-driven cravings and emotional eating. Poor sleep often equals a stronger appetite!
  2. Increased Hunger 🍫: Lack of sleep ramps up hunger hormones, making it harder to resist calorie-dense foods (yes, that chocolate bar is suddenly irresistible).
  3. Movement Declines 🚶‍♀️: Life demands and aches and pains often lead to less activity. Plus, intense exercise might not be as effective or feel as good as it once did, making it tougher to burn those extra calories.

Smart Strategies for Managing Menopause Weight Gain:

It turns out, the usual “eat less, exercise more” approach doesn’t quite work the same way after menopause. Here’s what has helped me:

  • Sleep 🌙: Prioritizing sleep has been a game-changer. I follow a consistent bedtime routine, get morning sunlight, and cut back on caffeine, which has made a noticeable difference in my cravings and energy.
  • Diet 🥗: I shifted my focus to protein and fiber-rich foods to help manage hunger and keep cravings in check. It’s amazing how a balanced plate can make you feel fuller for longer.
  • Exercise 💪: Strength training and moderate cardio are my new best friends. They support muscle and bone health without overtaxing my body, and I’ve found they’re much more sustainable than trying to push myself through intense workouts.

The bottom line? Weight gain during menopause isn’t a given, but it does require some adjustments. It’s all about tuning in to what your body needs now—experimenting with sleep habits, rethinking your diet, and finding a movement routine that feels right. The goal is to work with your body, not against it!

💙 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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Breaking Free from Food Labels: Embracing a Guilt-Free Approach to Eating

In today’s complex nutrition landscape, foods are often labeled as either good or bad, healthy or unhealthy, which can create a pervasive sense of pressure and guilt around eating choices. Many individuals experience feelings of guilt or shame when indulging in treats like pizza, ice cream, or cake, especially outside traditional “acceptable” occasions like holidays or parties.

This guilt typically originates from categorizing certain foods as “bad” and interpreting indulgences as a failure of willpower. This mindset often leads to restrictive eating patterns and a continuous cycle of adding new foods to a forbidden list with each attempt at dieting.

Here are a few compelling reasons to reconsider labeling food as good versus bad:

  1. Reduces Stress About Eating: Labelling food as “good” or “bad” contributes to stress and guilt. Break free from the cycle of feeling like a failure and adopt a more realistic and forgiving approach to eating.
  2. Food Has No Moral Value: Associating moral value with food can result in negative self-talk and feelings of guilt. Remember, what you eat doesn’t define your worth as a person.
  3. Creates a Restrictive Mindset: Strict food rules can backfire and increase cravings and binge eating. Shift towards an abundance mindset and relish a variety of foods without guilt.
  4. Allows You to Enjoy Foods You Love: Don’t deprive yourself of the pleasure of your favorite foods. Stop labeling them and rediscover joy in your meals and celebrations.
  5. Removes Fear of Food: Fearful thoughts about food can lead to anxiety and unhealthy eating patterns. Focus on nourishing your body and achieving balance in your meals.

Instead, focus on understanding what your body truly needs and craves:

  • What foods satisfy you both physically and mentally?
  • Which foods fuel your energy and overall well-being?

Instead of labeling food, prioritize nourishment for your body, mind, and soul. Embrace a holistic approach to eating, focusing on balanced meals, foods that bring satisfaction, and overall wellness. Remember, food serves to nourish and sustain you, not to evoke feelings of guilt or shame.

💙 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