Robyn Spurr

Personal Health and Weight Loss Coaching For Women

Self Acceptance

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How Being Kind to Yourself Can Transform Your Eating Habits

Some people think self-compassion is just fluff.

Fair enough: It’s not always easy to see the link between self-compassion and nutrition habits.

But here’s the truth: Properly harnessing self-compassion can be a game-changer, helping you eat, move, and live better. And a recent study published in Nutrients sheds light on exactly why that is.

What is Self-Compassion?

Self-compassion involves treating yourself with the same kindness and understanding as you would a good friend. It has three core components:

  • Mindfulness: Being nonjudgmentally aware of your thoughts, feelings, and experiences in the moment.
  • Common Humanity: Understanding that you’re not alone in your struggles—others face similar challenges.
  • Self-Kindness: Treating yourself with care and kindness, especially when you’re suffering or facing difficulties.

How the Study Was Conducted

To explore the connection between self-compassion, body image, and eating habits, researchers surveyed 100 mothers using online questionnaires. These surveys measured levels of self-compassion, body esteem, and eating behaviors.

The scientists then analyzed the data to identify any correlations between these factors. While no study is perfect, the results of this one are quite revealing.

Key Findings

As anticipated, the study found that mothers with higher levels of self-compassion also had a healthier relationship with food. Specifically:

  • Higher Quality Diets: They tended to eat more nutritious foods.
  • Intuitive Eating: They were more likely to listen to their bodies and eat according to their hunger and fullness cues.
  • Reduced Emotional Eating: They were less likely to eat in response to emotions.

Perhaps most intriguingly, the study found that mothers with higher self-compassion also had higher body esteem. The researchers suggest that a positive body image may be a key factor that enables healthier eating behaviors.

This idea isn’t entirely new—past research has linked body positivity with healthy eating and intuitive eating. However, the novel insight here is that self-compassion might be the catalyst that enhances body esteem, thereby making healthier habits more attainable.

Takeaways

  1. Self-Compassion Yields Real Results

It’s tempting to think that being hard on ourselves will motivate change. But evidence from this study, other research, and my own coaching experience suggests that mindfulness, common humanity, and self-kindness can lead to a healthier relationship with food.

  1. You Can Cultivate Self-Compassion

If self-compassion doesn’t come naturally to you, don’t worry—you can develop it. Start by understanding what self-compassion is and isn’t. It’s not about being lazy or avoiding accountability. Rather, it’s about recognizing the factors influencing your behavior and giving yourself a break when needed.

Here’s a practical example:

Let’s say you’ve just eaten an entire pint of ice cream in one sitting. Instead of beating yourself up, try practicing self-compassion:

  • Mindfulness: “I’m aware that I’m eating emotionally right now. It’s not ideal, but I’m finding it hard to stop.”
  • Common Humanity: “It’s understandable that I’m turning to food for comfort. Lots of people do this when they’re stressed.”
  • Self-Kindness: “It’s okay—I’ll take a deep breath and decide what to do next. Whatever I choose, it’s going to be alright.”

At first, you might need to write down these statements to remind yourself. Over time, they may become a natural part of your thought process.

  1. Self-Compassion Doesn’t Have to Be Complicated

Cultivating self-compassion may seem daunting at first, but research shows that even small acts can make a difference. For instance, writing yourself a kind and understanding letter about your weight and appearance can be a simple yet powerful way to practice self-compassion.

💙 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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Cultivating a Positive Body Image in a Society Obsessed with Appearance

Society’s beauty standards and media portrayals of idealized bodies can significantly impact one’s perception of their own body. From magazine covers to influencers, the constant pressure to meet these societal standards can lead to negative self-image and self-esteem, contributing to mental health conditions such as Body Dysmorphic Disorder (BDD) and eating disorders. This pressure is intensified in the era of GLP-1 agonists like Ozempic, Zepbound, and Wegovy.

These beauty standards are often unrealistic and unattainable, fostering a culture of comparison and dissatisfaction. Recognizing and challenging these unrealistic standards is crucial for promoting a more positive body image and improving mental health.

Physical appearance significantly impacts self-esteem, which is one’s overall sense of self-worth and confidence. Society often places a significant emphasis on external appearance, causing individuals to feel pressured to meet specific beauty standards.

How to Accept Your Physical Appearance

Accepting your body doesn’t necessarily mean loving every single part of it unconditionally. It’s normal to have areas of your body that you feel less confident about. However, these areas do not define you. By shifting your focus towards the parts of your body that you appreciate, you can develop a more positive overall body image.

Practice Gratitude

One way to focus on the parts of your body you love is to practice gratitude. Take time each day to consider what you’re grateful for, including aspects of your body. Perhaps you appreciate your strong arms that allow you to carry heavy loads or your curvy hips that give you an hourglass figure. Mentally note and express gratitude for these features.

Highlight Your Favorite Features

Dressing in a way that accentuates your favorite features can also boost your confidence. If you love your legs, wear shorts or skirts that show them off. If you love your shoulders, opt for off-the-shoulder tops. Highlighting the parts of your body you love can help you feel more confident and empowered.

Surround Yourself with Positive Influences

Unfollow social media accounts that make you compare your body to others negatively and limit your use of these platforms if they affect your self-esteem. Instead, follow accounts that promote body positivity and self-love. Surround yourself with friends and family who uplift and support you and distance yourself from those who make negative comments about your appearance.

Tips for Learning to Accept Your Physical Appearance

Learning to accept your physical appearance can be challenging, but with support and effort, it is possible. Here are a few steps to consider:

Challenge Negative Thoughts and Beliefs

Negative thoughts about one’s appearance are common in conditions like BDD. To challenge these thoughts, ask yourself:

  • “Is this thought based on facts or feelings?”
  • “What evidence do I have to support this thought?”
  • “What would I say to a friend with the same thought?”

By challenging these counterproductive thoughts, you can begin to see yourself in a more positive light.

Focus on Your Strengths

Instead of fixating on perceived flaws, focus on your strengths and positive qualities. Make a list of your strengths and accomplishments, and read it daily to remind yourself of your worth and value.

Practice Self-Care

Taking care of yourself can improve your self-esteem and overall well-being. Practice self-care by:

– Eating a healthy diet

– Exercising regularly

– Getting enough sleep

– Practicing relaxation techniques like yoga or meditation

Surround Yourself with Positive Influences

Surrounding yourself with positive and supportive people can help improve your self-esteem and confidence. Seek out friends and family who make you feel good about yourself and avoid those who are critical or judgmental. On social media, block people who are unkind to you about your body, weight, or personality.

By taking these steps, you can work towards a healthier and more positive relationship with your body.

💙 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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Unexpected Detours

Sometimes life does not go as planned.

Sometimes you’re cruising down the road to one destination and you slam right into a DETOUR sign.

I was working hard to build up my fitness this summer. Hiking steeper and longer trails in order to prepare for a 14er in September.

There is no variety of exercise I love more than hiking. Even though I’ve had three foot surgeries and my foot and ankle surgeon told me to “find another hobby” two years ago.

Can you say stubborn?

Two weeks ago, I suffered another foot injury.

#$!@%#@!!!

Injuries happen. Life doesn’t always go the way we want it to go.

And – we cannot let that stop us from living our lives.

We can wallow in self-pity. Which, in all honesty, I have chosen from time to time over the past few weeks. Or we can make the most out of the detour.

Today I made a list of all the things I can still do + enjoy.

Sometimes a detour can be a gift (in disguise).

Plan A might have to go back on the shelf, but that shouldn’t stop us from making plans entirely.

Pivot.

Heal.

Trust the process.

Adapt to the curve balls life throws at us.

Redefine what is on the finish line.

💙 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.