Robyn Spurr

Personal Health and Weight Loss Coaching For Women

Self Care

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Before You Try That Sexy New Fad Diet…

Do you sometimes feel like you’re putting a ridiculous amount of energy into trying to lose weight, but getting nowhere? Like a hamster spinning round and round on its wheel.

You’re not alone.

When we decide it’s time to lose weight, we want results and we want them NOW! And the fastest way to get results is to follow some “perfect” diet. Which is true – if you stick with that “perfect” diet long-term.

But we don’t stick with those diets.

Maybe we adhere to it for a few weeks or a few months before our willpower tank hits empty and we devour 47 cookies at Aunt Jane’s cookie exchange.

And once we’ve “screwed up,” we inevitably say, “screw it!”

See if this pattern looks familiar…

  1. Ooh, shiny new diet!
  2. Fail at shiny new diet.
  3. Say screw it.
  4. Repeat.

Mastery requires practice and repetition. But our brain resists this approach. It wants to try that sexy new diet. It wants the dopamine hit that comes from trying something new.

If you want to change your eating behavior for good, chasing the dopamine high associated with starting over or jumping on the latest diet bandwagon won’t get you there. What will work is good old practice and repetition.

How do you do that? Choose one small healthy habit to focus on at a time. When the habit you’re working on feels “sticky” and solid, add a new one. It’s not sexy, but it works.

I can hear you. But Robyn, it’ll take FOREVER that way!

Let’s say you settle on a habit like eating three servings of fruits or veggies a day and succeed at it 90% of the time. Pretty darn good, right?

Your success generates feelings of confidence + competency and those feelings propel you forward. Then you add a new habit – and you succeed at that one too.

After a year (or two or ten), all those “little” habits add up to big changes – plus you’re not effin’ exhausted.

Still skeptical? Ask yourself this question…

How has what you’ve been doing worked out for you so far?

Before you sign up for yet another get thin quick scheme on January 1st, remember this…

The method you follow consistently is so much better than the “perfect” one you quit.

XO ~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 one-on-one Health Coaching click HERE. 

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Pleasure Changes Lives + Bodies

Picture this. You decide you want to lose weight. You’re ready. This is YOUR time. What’s the first thing you do?

If you’re like most women out there, you clean out the kitchen.

  • No more ice cream
  • Toss the cookies
  • Bread = no bueno

Diet. Fast. Restrict. Detox. Deny. Avoid.

No wonder diets fail 98% of the time.

After nearly a decade of doing this work, what I’ve discovered so many of my clients need more of – is PLEASURE.

More fun + laughter + beauty + love + connection in their daily lives.

When we begin to bring beauty and art and flowers and music and meaningful projects and books back into our lives —then we don’t need to turn to food for our pleasure. We no longer rely on food to satisfy all of our emotional needs.

You’re busy. I get it. That’s okay. Start small – and keep building. Slowly begin to infuse your life with pleasure.

One action I’ve committed to recently is stopping by my local florist to purchase a small flower arrangement for my office each week. This itty bitty arrangement makes every day feel more special + more beautiful. I literally stop and smell the roses.

A few more ideas…

Turn off talk radio while driving and tune into the classical station.

Meet a friend for coffee once a week – or once a month.

Visit your local Farmer’s Market.

Buy a luscious + fragrant body scrub for the shower.

Pick a room in your home and update it (I just repainted my office and bought new curtains and now I LOVE being in this space).

Stop buying whatever coffee is on sale and splurge on some gourmet beans.

Paint. Dance. Sing. Love. Light a candle. Connect.

Pleasure changes lives. And bodies.

XO ~Robyn

To learn more about Private Weight Loss Coaching, click HERE.

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How to Ask Family + Friends for Support (Scripts Included)

Several years ago, I decided to rearrange the furniture in my living room. We’re talking two big sofas, a coffee table and one HEAVY! + unwieldy area rug.

There was sweat and swearing – but I did it!

Yay me. Right?

Not really.

I had to take Aleve + wear my ice belt of shame for a few days because my back was so jacked up.

So why did I move it all by myself – when I have a capable + strong + willing husband living with me?

Because I hated asking for help.

When given the chance, I would much rather move sofas + do pretty much anything on my own, thank-you-very-much.

“I’ve got this.”

“I can handle it.”

But doing it all yourself isn’t some great act of strength and independence. I know that now.

Asking for help is the true act of strength. It requires both tremendous courage and vulnerability.

Living a healthier lifestyle is so much easier when we have the support of our loved ones. And that often means asking for help.

I know, I know. Don’t worry, I’ve got you covered.

Here are some simple scripts you can use. Read them to yourself, or a trusted friend – and then, when you’re ready – ask for help.

You can do this!

How to ask for what you want + need.

Set up the discussion so other people are on your team. It’s not you vs them, it’s you along with your loved ones against the problem.

“I’d really like your support. Can you help me ________?”

“You’re really good at coming up with solutions for things. Can you help me figure out how to ________?”

Explain what you’re trying to do + why.

I’m trying to take better care of my health. I was really scared when I got (my cholesterol test results, my pre-diabetes diagnosis) and I’ve realized that I need to change some habits.”

State clearly what you would like help with, and how.

“What would help me most is ________.”

Negotiate a compromise if needed.

“I don’t want you to have to give up/change ________, because I know you enjoy it. Is there a way you can still have/do it, but I can still stay on track with my own choices?”

Jazz them up. Make them your own. But most of all – use them.

XO ~Robyn

I work with courageous + determined women who are ready to say goodbye to yo-yo dieting for good. We’ll use a sustainable, practice-based approach to build healthy habits into your life, one day at a time for an entire year.

The result? You’ll develop healthy habits that become second nature and last a lifetime. You’ll lose the weight (and inches) you haven’t been able to shed – for good.

If this resonates with you, CLICK HERE for details on how to work with me.

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Permission to Slow Down

I’ve been laying low the past few months on purpose. Zero blogging + taking on only a handful of new clients + reading for pleasure + binge watching Big Little Lies (so good!)+ giving myself time to rest and rejuvenate. Because sometimes, no matter how much of a control freak we are – life happens and we need to step on the brakes.

Maybe a parent gets ill or your own health takes a blow or you’re simply worn out from all the go go go. Or all of the above.

Now slowing down is NOT what I normally do. What I normally do when life goes a little sideways is push harder + sleep less + double down. And the result is always crap. So I decided to make a different choice this time. And the result has been 1,000,000 times better.

Here’s my advice for when a life shit storm inevitably descends. Give yourself a break. Forget the freakin’ to-do list and read a book or soak in a bath. Take a mental health day from work and get a massage – or do nothing at all. Hire a babysitter. Say NO to that event or consulting gig or volunteer day at the kiddo’s school. Do the bare minimum. Whatever that looks like for you.

I’m 100% convinced that allowing myself a bit of GUILT FREE downtime is the reason I’m crazy pumped + motivated about the rest of 2017. In fact, I’ve got a brand spanking new 12-month coaching program launching in July. It’s going to be amazing!

Slow Down + Push + Slow Down + Push

vs

Push + Push Harder + MUST KEEP PUSHING! + Collapse

If what you’ve been doing isn’t working – make a different choice. We put WAY more pressure on ourselves than is necessary. The world will not crumble while you’re taking care of you. I promise.

So say no.

Sleep in.

Don’t wash the floors.

Buy less shit you don’t need anyway so you can work a little less.

And don’t be so damn hard on yourself.

XO ~Robyn

Weight Loss Coaching is not a fad diet, cleanse or get thin quick scheme. This approach is a pathway to sanity around food, a healthier you, lasting results – and a more delicious life.

I work with courageous + determined women who are ready to say goodbye to yo-yo dieting and calorie counting – for good. If this approach resonates with you, then LET’S CHAT Chickadee!