Robyn Spurr

Personal Health and Weight Loss Coaching For Women

Research

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Fun-tervention: Redefining Fun with Playfulness, Connection, and Flow

Truth bomb: after navigating a whirlwind of grief, seriousness, pandemic woes, and adjusting to rural life (phew!), I’m more than ready to embrace FUN again! If you’re also yearning for more laughter, joy, and all-around good vibes, this post is for you.

During a delightful sunshine-filled walk this morning, I tuned in to episode 300 of the We Can Do Hard Things podcast where they shared invaluable insights on how to infuse more fun and joy into our daily lives, including:

– Distinguishing between real fun and fake fun;

– Exploring how our mental load impacts our ability to have fun;

– Revealing the three essential ingredients for fun and how to discover your unique “Fun Magnets”

In the midst of modern life, filled with deadlines, responsibilities, and never-ending to-do lists, it’s all too easy to overlook the profound importance of fun and joy. That’s precisely where author Catherine Price and her book “The Power of Fun: How to Feel Alive Again” come into play, offering guidance on rediscovering the magic of joy in our lives.

So, what exactly is fun? While the dictionary defines it as “light-hearted amusement or enjoyment,” that definition barely scratches the surface of the deep joy and meaning that fun can bring. Price, after gathering insights from thousands of individuals worldwide and conducting extensive research, proposes a new definition: fun is the confluence of three psychological states — playfulness, connection, and flow.

Playfulness encompasses a light-hearted spirit, the ability to not take oneself too seriously, and finding moments to laugh. Connection involves the shared experience with others or oneself, the surroundings, or the activity at hand. Flow is the state of total engagement and focus, where time seems to fly by.

By blending playfulness, connection, and flow, Price introduces the concept of “True Fun.” It’s not just about fleeting amusement but about deeply fulfilling experiences that leave a lasting impact on our well-being.

I have already downloaded the book to my Kindle.

Are you ready to join the FUN revolution? Let’s invite more joy, laughter, and sparkle into our lives together!

💙 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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Compounded and Counterfeit Semaglutide: Understanding the Risks

My hairstylist recently experienced a serious health issue, ending up in the ER due to diverticulosis after just 5 weeks of using compounded semaglutide. While I’ve seen many of my clients achieve success with medications like Mounjaro, Zepbound, and Wegovy, it’s important to highlight that their positive outcomes are tied to relying exclusively on commercial medications from reputable sources, rather than opting for internet mail order meds from compounding pharmacies.

Her experience served as a stark reminder of the potential risks associated with compounded and counterfeit medications, prompting me to write this post.

Although cheaper and more accessible alternatives may seem appealing, it’s essential to recognize the significant risks involved.

Compounded medications, though offering tailored solutions, carry significant risks, particularly with drugs like semaglutide. Semaglutide, widely prescribed for type 2 diabetes and obesity, can be highly effective when used appropriately. However, compounded versions pose unique dangers due to inconsistent dosing and formulation standards.

Unlike commercial semaglutide products, which undergo stringent quality control measures ensuring uniformity and safety, compounded medications are mixed by individual pharmacies. This variability can lead to unpredictable outcomes, including ineffective treatment, incorrect dosing, or severe adverse reactions.

Furthermore, compounded semaglutide may not undergo the same rigorous regulatory scrutiny as commercial drugs, potentially lacking well-established safety and efficacy profiles. Patients opting for compounded medications may inadvertently jeopardize their health.

Certain pharmacies may use questionable ingredients, such as unauthorized forms of semaglutide like the sodium salt variant, despite FDA warnings. Therefore, patients must exercise caution when considering compounded semaglutide or medications from non-traditional sources, prioritizing verified and regulated options to mitigate potential health risks.

Transparent discussions between patients and healthcare providers about the risks associated with compounded semaglutide are crucial. Patients should carefully weigh these potential dangers against perceived benefits and consider sticking to commercially available medications with proven safety profiles whenever possible.

The surge in demand for semaglutide has created a complex market with significant safety challenges. Patients and healthcare providers must navigate these challenges cautiously, prioritizing established and regulated medications to ensure patient well-being and safety.

💙 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