Robyn Spurr

Personal Health and Weight Loss Coaching For Women

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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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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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Navigating Life’s Storms: Strategies and Online Therapy Resources for Overcoming Hard Times

Being human can be a tough gig. When life feels overwhelming, it’s essential to find strategies that can help you navigate through difficult times. I hope this post offers some useful insights and a touch of comfort.

Rest and Recovery

While it may feel counterintuitive, rest is crucial when dealing with life’s hardships. In a culture that constantly demands performance and action, rest can be a powerful antidote. Taking a break allows your mind to rejuvenate, bringing clarity and creativity that can help you tackle challenges with a fresh perspective.

Seek Support: Best Online Therapy Services

It’s okay to seek extra support when navigating through tough times. Therapy can be a valuable resource, offering tools and perspectives to help you manage life’s challenges. However, accessing therapy can be difficult for many due to financial constraints, lack of availability, or other barriers.

In 2020, over 28% of Americans could not receive the mental health care they needed, often due to living in “therapy deserts” where there are not enough mental health providers. Online therapy can bridge this gap, providing access to mental health support through phone calls, video chats, emails, and text messages. Research shows that online therapy can be just as effective as face-to-face sessions.

Here are some recommended online therapy services vetted by the editors at Verywell Mind:

– Best for Availability: BetterHelp

– Most Comprehensive: Talkspace

– Best for Psychiatry: Talkiatry

– Best for Anxiety and Depression: Brightside

– Best Without Insurance: Open Path Collective

If you’re a person of color seeking therapy, consider resources like Inclusive Therapists, Therapy for Black Girls, or Latinx Therapy.

For the LGBTQIA+ community, the National Queer and Trans Therapists of Color Network is a valuable resource.

Do Your Own Investigating

Reading can be a powerful tool for self-compassion and understanding. Here are some recommended reads:

– No Bad Parts by Richard C. Schwartz – for exploring self-compassion.

– Rest is Resistance by Tricia Hersey and Pleasure Activism by adrienne maree brown – for thoughts on hardship, anger, and coping.

– Tattoos on the Heart by Gregory Boyle – for understanding the power of boundless compassion.

– What My Bones Know by Stephanie Foo – for insights on healing from complex PTSD.

Immediate Actions

Sometimes, you need quick strategies to help you in the moment. Consider:

– Calling a friend or loved one.

– Spending time outside.

– Moving your body.

– Practicing breathing exercises.

– Listening to music that you enjoy.

Finding Meaning and Moving Forward

Navigating life’s ups and downs isn’t easy, but challenges can offer meaning and growth. Some therapy modalities focus on how your past shapes your present, helping you find meaning in your hardships. While no one should have to endure pain to gain wisdom, using your emotions constructively can lead to positive change.

Consider how you can channel your anger, frustration, and sadness into something constructive. Create art, offer a helping hand to others, and reflect on the story of your life. Imagine the ending you long for and start writing it today.

💙 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