Robyn Spurr

Personal Health and Weight Loss Coaching For Women

Self Care

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The Healing Power of Hobbies: Transforming Your Body and Mind

In today’s fast-paced world, it’s easy to get caught up in the hustle and forget to make time for yourself. Hobbies often feel like an afterthought, something to do when all the “important” tasks are complete. But here’s the truth: hobbies aren’t just a way to pass time – they’re essential for our physical and mental well-being. Engaging in a hobby you love has the power to heal, energize, and inspire.

For me, pottery has been that transformative hobby. But no matter what activity you’re passionate about – whether it’s gardening, painting, hiking, or knitting – the benefits extend far beyond fun.

Physical Benefits of a Hobby

  1. Improved Motor Skills and Strength Many hobbies involve repetitive, precise movements that improve fine motor skills, hand-eye coordination, and strength. For example, gardening involves digging, planting, and lifting; painting requires steady hands and controlled strokes; and hobbies like pottery or woodworking build dexterity and arm strength.
  2. Increased Physical Activity Active hobbies like dancing, hiking, or cycling double as workouts. Even less physically intense hobbies, like playing an instrument or sewing, keep your body engaged, preventing the sedentary lifestyle so common in today’s digital age.
  3. Better Posture and Balance Many hobbies demand physical awareness. In pottery, for instance, centering clay on the wheel requires engaging your core and maintaining a balanced posture. Similarly, activities like yoga or tai chi improve alignment and flexibility while reducing stiffness.

Mental Health Benefits of a Hobby

  1. Stress Relief Hobbies provide an escape from the demands of daily life. When you’re absorbed in creating, moving, or problem-solving, your mind gets a break from overthinking. Activities like knitting, painting, or even assembling puzzles have been shown to lower cortisol levels, the hormone responsible for stress.
  2. Mindfulness and Presence A great hobby pulls you into the moment. Whether you’re shaping clay, sketching a landscape, or tackling a new recipe, hobbies demand focus. This immersive experience fosters mindfulness, a proven method to combat anxiety and depression.
  3. Boosted Creativity and Problem-Solving Skills Exploring a hobby nurtures your creativity and ability to think outside the box. For instance, experimenting with new glaze techniques in pottery or figuring out the best trail route during a hike exercises your brain in ways that keep it sharp and agile.
  4. A Confidence Boost There’s nothing quite like the sense of accomplishment that comes with mastering a new skill or completing a project. Each small success builds your confidence and encourages you to tackle challenges with renewed energy.

Social Benefits: Building Connections

Hobbies can also open doors to new relationships and social interactions. Joining a book club, pottery class, or hiking group fosters connections with like-minded individuals. Being part of a creative or active community reduces feelings of isolation and adds a layer of accountability to keep showing up for yourself.

Life Lessons Through Hobbies

One of the most unexpected benefits of having a hobby is learning to embrace imperfection. For example, in pottery, not every piece comes out as planned. Some crack in the kiln, others wobble on the wheel. But these “flaws” often add character and beauty to the final piece. This perspective has taught me to approach life with more patience and self-compassion.

Whether it’s accepting a crooked glaze line or navigating a detour on a hiking trail, hobbies teach resilience and remind us to find joy in the journey, not just the outcome.

How to Get Started

If you don’t have a hobby yet, start small. Think about what sparks your curiosity or makes you lose track of time. Try a community class, borrow a friend’s supplies, or explore YouTube tutorials. The key is to approach it with an open mind and no pressure to be perfect.

Hobbies aren’t just about filling your spare time; they’re about enriching your life. They have the power to make you healthier, happier, and more connected. For me, pottery has been a sanctuary for both my body and mind, but the possibilities are endless. From painting to gardening, photography to dance, there’s a hobby out there waiting to change your life.

💙 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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Saying “No” to Alcohol with Confidence

Ever heard the story of the frog in boiling water? 🐸 It’s a powerful metaphor that reminds us how gradual changes can sneak up on us. If you drop a frog in boiling water, it’ll jump right out. But if you put it in lukewarm water and slowly raise the heat, it won’t notice the danger until it’s too late. The lesson? Sometimes, we don’t realize how small, seemingly harmless shifts in our lives can add up—until we’re suddenly feeling stuck or out of sorts.

Even after nearly 15 years of coaching, I’m still amazed by how easily these “unhelpful habits” can creep in. One small shift, then another… and before you know it, you’re asking, “Wait, how did I get here?”

For me, it happened during a whirlwind of life changes: losing my dad, becoming a caretaker for my mom through a global pandemic, eventually losing her too, and moving away from my home of 24 years. Somewhere in the midst of all that, I noticed I was drinking more than felt healthy. It didn’t happen overnight—just like the frog in warming water, I hardly noticed the shift. But in 2024, I decided it was time to reclaim my well-being.

That journey has been full of small but powerful discoveries, like finding the joy of non-alcoholic wines! There’s something satisfying about raising a glass and joining the toast, but keeping wellness a priority. My current go-to is a crisp, refreshing Riesling from German winemaker Johannes Leitz. I always keep a bottle on hand—it’s a great way to stay social without veering off track.

But let’s be real: the hardest part isn’t cutting back on drinking—it’s handling social events where alcohol is center stage. With a little planning, though, I’ve found some helpful strategies that let me stay on track and enjoy the moment without feeling pressured. Here’s what’s been working for me:

1. Start with Gratitude 🙏

When someone offers you a drink, start by showing appreciation. A simple, “Thanks so much for offering—I really appreciate it!” sets a positive tone and makes it clear you’re acknowledging their kindness, even if you’re not accepting the drink.

2. Be Direct and Clear 💬

There’s power in a polite but firm “no.” Try saying something like, “I’m keeping an eye on how much I drink tonight, so I’ll pass for now, but thank you!” It’s straightforward, confident, and still grateful.

3. Offer a Reason (If You Want To) 🎯

Sometimes, a brief reason helps take the pressure off. A simple, “I’ve got an early start tomorrow,” or, “I’m pacing myself tonight,” works wonders. It’s totally up to you whether you explain, but most people respect even a short answer.

4. Cover Your Glass 🖐️

Sometimes, actions speak louder than words. Casually covering your glass with your hand sends a subtle, non-verbal message that you’re not looking for a refill.

5. Change the Topic 🔄

Once you’ve said no, smoothly steer the conversation to something else. It keeps things light and moving, without lingering on the fact that you turned down a drink.

6. Remember: You’re in Control 🌟

At the end of the day, it’s your choice what you consume, and it’s perfectly okay to say no. You don’t owe anyone an explanation, and you’d be surprised—most people won’t push further if you’re confident in your response.

Navigating social situations where alcohol is front and center can be tricky, but staying true to your goals doesn’t mean missing out. By being prepared and confident, you can enjoy the moment and protect your well-being. Your health and happiness are worth it, and these small steps can make all the difference.

💙 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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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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Quick Mood Boosters: Simple Actions to Brighten Your Day

Ever have one of those days where everything feels a bit off? Maybe work threw a curveball your way or you just received some less-than-stellar news. We’ve all been there, caught in the whirlwind of life’s ups and downs.

But here’s the good news: while cultivating healthy habits over time is key to long-term happiness, sometimes you just need a quick boost to turn things around. These little “pick-me-ups” are perfect for those moments when you need an instant mood lift. They’re quick, easy, and designed to bring a smile to your face in just a few minutes.

I’ve been through this myself. When I found myself in a funk, I decided to try something new and signed up for pottery classes. Getting my hands dirty and creating something tangible was incredibly therapeutic. Each session allowed me to focus on the present moment and express myself creatively. Additionally, I started volunteering in my community, which gave me a sense of purpose and connection. Helping others and being part of something bigger than myself brought a fresh perspective and renewed energy. These experiences taught me that stepping out of my comfort zone and giving back can be powerful tools for lifting my spirits.

So, dive into this list and commit to trying one or more of these mood-boosting actions. You’ll be amazed at how a small, simple step can turn things around. Whether you pick a number at random or choose the idea that speaks to you most, get ready to feel the positive vibes flowing!

1. Connect with Others

   – Text an old friend about one of your favorite shared memories.

   – Give someone a compliment! Their appreciation will make both of you feel good, and they may throw a flattering return compliment your way, too.

   – Send someone well wishes for the day or the weekend. Simply doing so can reduce your anxiety and boost happiness.

   – Volunteer, donate, or simply lend a hand to someone in need.

   – Hug a friend or partner for five to 10 seconds. Trust us, it works!

2. Engage in Kindness

   – Do a random act of kindness for someone to generate feelings of happiness and fulfillment.

   – Buy yourself a beverage you love and pay it forward to the person behind you in line.

   – Open up a door for someone and give ‘em a big smile.

   – Donate to a good cause. Find an organization or non-profit that resonates with you and donate what you can. Even $5 can go a long way!

3. Enjoy Nature

   – Step outside and go for a quick walk. You’ll get bonus points in your mood-boost if it’s a particularly sunny day.

   – Watch the sunset or sunrise to appreciate the beauty of nature. Notice how the sky changes colors in a matter of minutes.

   – Put on calming nature sounds and listen attentively (or passively!) for as long as you’d like.

   – Sniff a calming scent like lavender or citrus for a little aromatherapy relaxation action.

4. Engage with Media

   – Open YouTube. Type “cute [insert your favorite animal here] videos.”

   – Put on your current favorite song, and let it wash over you! My go-to mood boosting tune is Hello, by Martin Solvig.

   – Open up a book and get reading. This can help clear your mind while directing your focus to something new.

5. Self-Care and Relaxation

   – Pour yourself a nice cup of herbal tea, holding it closely in your hands and savoring the taste and smell.

   – Draw yourself a warm bath and soak away your worries. Put on a candle or diffuser, some light music, and enjoy.

   – Buy yourself a bouquet of flowers and keep them on your desk or somewhere you see often. It doesn’t have to be elaborate or expensive—simply bringing the outdoors in and treating yourself to something nice can help perk you up.

6. Pets and Play

   – Play with your pets. Research has found that simply snuggling, playing, and petting our pets can trigger endorphins and improve our mood!

7. Creativity and Planning

   – Designate some time to get creative via painting, writing, cooking, or similar. Creative activities allow us to tap into self-expression, work through thoughts, and clear our minds.

   – Plan something fun for the weekend so you can have something to look forward to in the days to come!

8. Miscellaneous

   – Spend a few minutes organizing the space immediately around you. Toss any trash and put away items you don’t need. A cleaner space will lift your mood.

   – Visit a local coffee shop, bookstore, flower shop, or boutique that you’ve wanted to check out for a while. Snap a picture and share it with friends.

   – Remind yourself that at this moment—even if you’re feeling anxious, scared, or worried—the feeling will pass, and you’ll come through on the other side.

Go ahead and try out a few of these mood-boosting tricks! Whether you’re texting a friend, taking a quick walk, or cuddling with your pet, remember that even the smallest actions can make a big difference. 🌟😊

💙 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