Robyn Spurr

Personal Health and Weight Loss Coaching For Women

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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!

 

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It’s Time to Put the Scale Away When…

If you have a history of yo-yo dieting, relying on the scale for motivation can easily backfire.

Let me explain.

If the scale number is higher than we hoped for, it can cause anxiety. And anxiety about our weight tends to send us beelining toward our “hidden” stash of Thin Mints.

On the other hand, that same higher than hoped for number can trigger calorie restriction or the elimination of foods/food groups (no more ice cream, no more carbs), thereby setting the stage for an inevitable binge.

Now if the number is lower than expected, it’s easy to justify a food “reward” or overeating.

“Woohoo, I lost 3 pounds, it’s cheesecake for dinner tonight!”

If any of these scenarios ring true, know that you’re not alone. In fact, you’re perfectly normal.

That said, maintaining your sanity and avoiding even more destructive yo-yoing might require tucking the scale away for a bit and focusing on alternative ways to track your progress.

Living a healthier life should not (I repeat) should NOT cause you anguish and anxiety. (If it does, perhaps it’s time to consider a new way. Let’s chat!)

Here are some alternative ideas for measuring progress:

  • Are you drinking more water?
  • Are you taking the stairs instead of the elevator?
  • Do you feel more confident that you’ll make good food choices?
  • Are you eating more fruits and veggies?
  • Do you feel stronger? More resilient?
  • Are you going to bed earlier? Sleeping better?
  • Are you taking lunch to work vs ordering take out (or hitting the breakroom for donuts)?
  • Are you loading up on healthier choices at the grocery store? Or skipping the chip aisle?
  • Have you started eating one instead of two bowls of ice cream at night?
  • Can you walk a little farther today than you could three months ago?
  • Is your LDL cholesterol going down?
  • Do your clothes fit better?

Remember – the scale is only ONE way to measure progress.

Take a minute to answer this question:

What are three things (other than the scale) that will tell you you’re moving closer to your health goal?

You’ll find that it’s so much easier to stay motivated if you can find small signs of everyday progress.

You never know where progress may be lurking. Keep an open mind, and hunt for it.

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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Why You’ll Succeed

On a scale of 1-10, 10 being absolutely! – how confident are you than you’ll reach your healthy natural weight and stay there? Be completely honest with yourself.

Most of my clients rate themselves at about a 5 or 6 when we first start working together. My job as their coach is get them to at least an 8.

Why?

If we don’t think we can do it – we’re undoubtedly not going to do it. We humans have a tendency to prove ourselves right.

If we don’t believe in ourselves, we’ll seek out + buy into all of the reasons that prove we’ll fail.

  • Because I’m just not strong enough.
  • Because I like food too much.
  • Because I don’t have enough time.
  • Because I can’t control myself around food.
  • Because it’s too hard.

Here’s what I want you to do. Come up with at least three reasons that demonstrate why you’re going to be successful.

For example…

  • Because I can do hard things.
  • Because long-term well-being feels so much better than short-lived pleasure.
  • Because I want to wake up feeling proud of myself every morning.
  • Because I want to have more energy and confidence.
  • Because feeling good in my body/clothes is more important to me than extra food.
  • Because I make time for things that matter in my life.
  • Because food can’t solve my problems – only I can.

Write down your three SUCCESS thoughts and read them every single day. Train your mind to focus on the reasons why you’ll succeed vs the reasons you won’t.

You’ve got this!

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!

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App-y New Year (3 Health Apps I Use + Love)

I don’t know about you, but I always let out a big ol’ sigh of relief when the holiday season is over.

Let’s sing Auld Lang Syne already and get going!

Back to routines – and life as usual.

A time to refocus.

A blank canvas of sorts.

If healthier habits are on your radar this year – this post is for you Chickadee.

When we’re working on changing or fine tuning our habits, the new behavior tends feels all kinds of clunky and awkward. Apps can help keep you aware + focused + engaged – well beyond March when most folks have already hung up their tennis shoes.

Here are three apps I personally use + love, that can support you in accomplishing your goals.

#1 You Food

I’ve written about You Food before – because, well – it’s rad! Snap a picture of what you’re eating + click submit. Done. No calories to be counted (hallelujah). Just a simple accountability tool.

If you join, be sure to follow me. Search for either chickarobyn (my username) or Robyn Spurr.

#2 Fast Habit

The idea that we should eat sporadically across all our waking hours is not how humans originally evolved to eat. Most of us can benefit from a shorter feeding window.

Accelerated fat loss, increased energy and an enhanced immune system are just some of the benefits of intermittent fasting (IF). Fast Habit is a simple + effective app to build IF into your life. Set your fast length, log daily, and make your new way of eating second nature.

Click here or here or here for a look at some of the science behind fasting + health.

And don’t panic – there’s no need for 24 or 36 hour fasts. Simply eating within a 12-hour window most days of the week will allow you to reap the health benefits. Boom!

#3 Happy Scale

You know that feeling of disappointment when you step on the scale and discover that in spite of how hard you worked, your weight barely changed? Happy Scale helps you change your relationship with the scale, because you’ll see your trend line moving down, slowly but surely – even when your scale won’t budge.

Also – I’m a sucker for any app with “happy” in the title.

Monitoring your weight helps you become aware of how your diet and life impact your body. Without measuring your weight, you’re missing this vital data that helps you make connections. You can also catch and reverse those small gains before they become big gains.

Bottom line, people who weigh daily lose more weight.

Now, three new apps at once might feel like a little much. I get it. Start with one – and then add one in February and another in March – or whatever makes sense to you.

Keep that momentum going – all year long.

XO ~Robyn

Make 2017 the year you drop the weight struggle for good. My program has been revamped + remixed for the New Year – and I’ve never been more excited to share it.

For details about my new program – The Liberation Lab, click HERE.

To schedule a Discovery Session, click HERE.

This work is about so much more than weight loss. It’s a way out of your day in + day out fixation with food and a way toward a bigger + bolder + more fulfilling life.