Robyn Spurr

Personal Health and Weight Loss Coaching For Women

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Why I’m Totally Over Losing the Last Few Pounds…

I’m a bit embarrassed to admit it – but for the last 4 years or so, I’ve been telling myself that I should lose a few pounds.

Let’s start with the facts…

  • I’m just shy of 5’6”
  • At my highest weight, I was 195 pounds
  • At my lowest (as an adult), I weighed 124 pounds (for like 30 seconds)
  • I currently weigh between 135 and 138 – and my weight has been consistently in this range for the last 5 years
  • I’m muscular and stocky with strong German thighs
  • I’m pretty damn fit for a 41 year old chick

At my lowest weight – when everyone was telling me I looked ah-maaazing and my size 6 pants were starting to feel a little loose, I was struggling with what was eventually diagnosed as microscopic colitis – a rare side effect of a medication I was taking at the time.

New flash! It’s pretty easy to maintain a lower weight when you’re afraid to eat and constantly dehydrated.

Once I went off the medication, my weight quickly jumped back up to 135. But the committee in my head kept saying – if you could only get back to 125 – then you’d be able to fit back into your size 6 jeans and look the way society says you’re supposed to look.

Guess what? I’m done. Finished. Over it. Mic drop! I officially declare that 135 – 138 is my healthy natural weight range.

Here’s the truth friends – when I hit my “ultimate goal weight,” I was satisfied for maybe 5 minutes before I started wanting to be just a little bit leaner. The party lasts for a very short period of time and we go straight back to wanting more.

We can continue to pursue this never ending quest for “perfection” or we can say – enough is enough!

 At my healthy natural weight…

  • I can go out for beers on a Friday night with my husband and friends
  • I don’t have to track calories or points or eliminate every gram of sugar
  • I can enjoy chocolate and the occasional pizza night
  • I don’t have to hit the gym 6 or 7 days a week
  • I am healthy and happy and fit and SO much more fun to be around
  • My quality of life is better – like 1000x better than when I’m obsessing over everysinglething I eat + drink
  • I never EVER have to transform cauliflower into “rice” or pizza “dough” again

To get back to 125 and stay there I’d have to eliminate most of my favorite indulgences. Goodbye chocolate + tacos + brunch with my husband.

I’d have to say no thank you when my hubby bakes fresh bread – which he loves to do on occasion.

I’d have to embrace a fairly restrictive diet – like the don’t eat anything until noon nonsense that’s all the rage right now. The one where people drink coffee all morning to keep the hunger pangs away.

I like coffee and all – but eff that!

I’d have to track my calories and make sure I don’t exceed ~1200/day. And me + myfitnesspal broke up looong ago.

I’d have to workout to burn calories instead of going to the gym because it makes me feel strong + badass + energetic.

I don’t have enough fingers and toes to count the number of women (and men) I know who want to lose, “just a few more pounds.”

We all have a set point – a place where our body naturally resides when we’re feeding it and moving it in a way that is healthy and sustainable.

For me it’s 135ish. For you it might be 175. For someone else – who won the genetic lottery – maybe 120.

My size 6 jeans are currently in a bag ready to go to Goodwill. Sweet freedom!

trust

I encourage you to put down the the magazines and skinny jeans and trust your own wisdom when it comes to determining what healthy looks like for you.

Because, “just a few more pounds,” can easily turn into an endless spin cycle of suffering, self-hate, fad diets, disordered eating – or all of the above.

Consider what might happen if you put all of that energy into loving others and enjoying life?

And with that, I’m heading out to meet some friends for a Guinness.

Cheers!​

Robyn

I’m currently accepting new Weight Loss Coaching clients! Weight Loss Coaching is not another fad diet or get thin quick scheme. It’s a pathway to sanity around food, a healthier you – and a more delicious life. No calorie counting required.

I work with determined + smart + courageous women who are ready to get off the diet rollercoaster – for good. To learn more about private Weight Loss Coaching, click here to schedule a free Discovery Session or email me directly at robyn@chickadeeweightloss.com

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Beware of Shiny Syndrome

Are you spending too much of your precious energy on the “M” word?

Let me explain.

We make big decisions in life.

Where to live. Who to marry. Whether to get married at all. What career path to follow – or business to start. Whether to have kids – and if so, how many. Which friendships to nurture.

We can question our decisions over and over or – we can say to ourselves…

You know, I’m pretty happy with my choices. I think I’ll make the best of it all and spend my precious energy dealing with the real problems.

Our minds love to look for problems to solve. That’s its job. Notice the danger. Large hungry animal ahead – RUN!

But in a world where hungry lions aren’t trying to eat us, the mind has to find a new game. And questioning the big stuff is one of its all time favorites.

I call this Shiny Syndrome.

  • Maybe a new career would make me happy?
  • Maybe I made a mistake moving across the country?
  • Maybe I married the wrong person?
  • Maybe I need new friends?
  • Maybe my house is too big – or too small?

The “M” word is maybe.

Don’t get me wrong, if you’re in an abusive relationship or your job is crushing your soul – by all means, make a change.

That said, so many of us spend a significant amount of time questioning our big decisions. We live our lives wondering if the grass is greener on the other side of the fence.

The problem with the constant questioning is that perpetual Shiny Syndrome leads to an unfulfilling life.

If we’re thinking we might be happier if we owned a coffee shop or married that guy we dated for two months in college or sold it all and moved into a tiny house in the woods then…

We’re never able to fully appreciate the present moment.

We’re never 100% all in when it comes our work or relationships or friendships.

Shiny Syndrome shows up when it comes to weight loss as well.

Maybe I should try that new diet – this one doesn’t seem to be working.

To that I always say – have you gone all in? Did you give it 100%?

And the answer is usually no.

I tried Weight Watchers and it didn’t work.

I tried Paleo and it didn’t work.

I hired a personal trainer and it didn’t work.

The hard truth is you didn’t go all in.

There are many paths to success and fulfillment. But we won’t get very far if we’re questioning + wondering + looking + maybe-ing all day long.

Take a look around at your life and consider what might happen if you decided to say yes to it all.

What would happen if you went all in?

I’m currently accepting NEW clients! To learn more about personal Weight Loss Coaching, click here.

XO

~Robyn

Robyn Spurr is a Once Obese Chick, Eating Disorder Survivor, Certified Weight Loss Coach, Personal Trainer and founder of Chickadee Weight Loss. She help​​s women learn to manage their emotions without food and reach their healthy, natural weight without all the diet craziness.

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4 Ingredient Spinach and Goat Cheese Chicken Burgers

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Happy 2016!

It’s that time of year. Reflection + resolutions + goal setting galore. And if one of your resolutions is to cook at home more often, then I’ve got you covered with this simple + healthy + delicious recipe.

All you need are FOUR ingredients + a teeny bit of olive oil.

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  • one package of fresh baby spinach
  • 2 oz goat cheese crumbles
  • 1/2 – 1 tbsp Spike Seasoning (or poultry seasoning)
  • one pound of ground chicken or turkey

Instructions:

Step 1: Heat 1-2 tsp olive oil in a skillet over medium heat. Add baby spinach and cook until wilted (about 3-4 minutes). Stick in the fridge to cool.

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Step 2: Grab a large mixing bowl and combine the ground chicken or turkey + 1/2 to 1 tbsp of Spike Seasoning (or seasoning of choice) + 2 oz goat cheese crumbles + cooked spinach.

Step 3: Form mixture into patties. You ought to be able to get 6 good sized burgers.

Step 4: I used my outdoor grill to cook the burgers. If you use an outdoor grill, be sure to spray it with some non stick cooking spray so the burgers don’t stick. You can also use a large frying pan or grill pan.

Cook burgers for about 6 minutes, flip and cook for another 3-5 minutes until the internal temperature is 165 degrees. And if you don’t have a Thermo Pen – go and get one ASAP! It’s a kitchen must have.

Step 5: Enjoy! The whole process, start to finish took me about 20-25 minutes. Faster than pizza delivery!

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Values Driven Weight Loss

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Society tells us that the way to be happy is to achieve our goals.

Graduate from college.
Get a good job.
Find a partner.
Buy a house.
Get fit.
Get that promotion.
Raise healthy + happy kids.
Go on vacation.
Buy a bigger house.
And a nice car.
And a boat.
And…

It’s true that if you achieve a goal there’s a feeling of happiness associated with it. It’s also true that the feeling doesn’t last very long.

You quickly settle back at your baseline level of happiness and start thinking about the next goal.

Seeking, searching, striving, pushing, reaching, climbing.

This gets to be quite exhausting – and ultimately, unfulfilling.

But there’s a different way to live your life. One that is rich and meaningful and fulfilling.

Imagine you’re heading off on a road trip with your two best friends – Molly and Miranda. Let’s say the destination is Canyon Ranch – a posh spa in Arizona.

Molly is goal focused.

Throughout the entire two-day road-trip she’s saying…

How long before we get there?
It’s taking forever.
I can’t wait for my massage.
I hope I can fit everything I want to do in.
OMG there’s construction – we’re going to get there later than planned. This is terrible.

Miranda is values focused.

She wants to get to Canyon Ranch too. But she’s also in touch with her values around adventure and curiosity and fun.

Miranda is taking in the scenery – pointing out the cactus and the amazing rock formations.

She’s singing along to her favorite songs.

Molly and Miranda both enjoy their time at Canyon Ranch – but Miranda enjoys the journey as well.

That’s what living a values driven life looks like.

The same approach can be applied to weight loss.

Sometimes we’re so focused on getting to our “goal” weight, that we miss out on the wisdom + fun + possibilities along the way.

When we’re goals focused, we think we can’t be happy or confident or sexy or date or buy a cute outfit or go on that beach vacation until those magic digits pop up on the scale.

When we’re goals focused, we keep trying the next fad diet – the one that can get us to our destination as quickly as possible. And I think you know how that usually turns out.

Permanent weight loss happens when you adopt a values focused approach as you “drive” to your destination.

If you’re ready to go on a values driven journey + learn about yourself + grow as an individual as you move down the scale, then coaching might be right for you.

I’ll have a couple of openings for new personal weight loss coaching clients coming up in early January. Are you in?

I work with determined + smart + courageous women who want a healthier body and a more delicious life! No calorie counting required.

Simply click here to schedule a free Discovery Session or email me directly at robyn@chickadeeweightloss.com.

XO

~Robyn

Robyn Spurr is a Once Obese Chick, Eating Disorder Survivor, Certified Weight Loss Coach, Personal Trainer and founder of Chickadee Weight Loss. She help​​s women learn to manage their emotions without food and reach their healthy, natural weight without all the diet craziness.