Robyn Spurr

Personal Health and Weight Loss Coaching For Women

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What’s Your Motivation Type?

motivation type

Why do some people achieve their goals while others give up?

Understanding your type of motivation is critical to achieving your goals. Which is why Weight Watchers never worked for me. It all makes perfect sense now.

This super informative Lifehack post explains the 6 different types of motivation. And to be perfectly honest, I had no idea they existed until a few days ago. Yay Internet.

But now that I do, I plan to approach my goals in a completely different way.

Here’s a quick rundown of the six different motivation types (and how they might relate to weight loss):

1. Rewards/Incentive: You’re driven by the knowledge that you’ll receive an award or money or recognition for achieving your goal.

“I want to lose weight so I can win the Biggest Loser pool at work.”

“I want to lose weight so people will notice + compliment my body.”

2. Fear: Punishment or negative consequences motivate you.

“I want to lose weight because I don’t want to get diabetes or die of a heart attack.”

“I want to lose weight so it’s not so hard to walk up the stairs.”

3. Achievement: Similar to rewards/incentives, this form of motivation is driven by a desire to achieve + improve skills + prove your competency.

“I want to lose weight so I can prove that I can!”

“I want to lose weight so I can run a marathon.”

4. Growth: You’re motivated by self-improvement + a desire to increase knowledge + grow as an individual.

“I want to lose weight because I want to be continually bettering myself.”

5. Power: You’re motivated by a desire to affect others.

“I want to lose weight so I can be a role model for other people.”

6. Social: You’re motivated by a desire to belong + feel accepted.

“I want to lose weight in order to be accepted by society (or my fit friends).”

I’m 100% hands down motivated by growth. In fact, my weight loss journey began after reading a book about creating a more fulfilling life. I saw my weight loss journey as a path to improving myself – inside and out.

To sum it up…

  1. Know your type
  2. Design a plan accordingly
  3. Anything is possible!

XO ~Robyn

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Chickadee Kitchen: Guilt Free Chicken Salad

healthy chicken salad

It’s summertime here in Denver – and after 27 straight days of rain this spring (totally freakish weather), I’m all…

bring on the sunshine, the barbecues, the flip flops – and the summer salads.

A few weeks ago I scoured the intertubes in search of a healthy chicken salad recipe. None quite fit the bill. So I combined a bit of one recipe + a dash of another + a few of my own little touches and voila, delicious and guilt free chicken salad for your next barbecue, picnic or lunch.

Deliciousness details…

Guilt-Free Chicken Salad:

~1 1/2 pounds cooked chicken, diced (I like to season mine with salt + pepper + a little olive oil and then toss it on the grill to get that extra caramelized flavor)
~1/2 cup red onion, diced
~1/2 cup red grapes, cut in half
~3 stalks celery, diced
~1/2 apple, diced (optional)
~1/4 cup sliced almonds
~salt + pepper to taste

Mix the following wet ingredients together + combine with above…

~1/4 cup plain Icelandic yogurt (not as sour as greek + my hubby doesn’t like greek yogurt, but feel free to use greek or regular plain yogurt)
~1 T olive oil mayo (optional)
~1 T dijon mustard
~1 T lemon juice
~1/2 T apple cider vinegar (the “secret” ingredient) You can also try white wine or red wine vinegar, but I think the apple cider gives it this yummy tanginess.

If you’re interested in bunches of other healthy recipe ideas, follow me on Pinterest.

If you’re ready to lose the weight for good – without all the diet craziness, click here.

Want to know what I’m eating (username: rspurr).

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How the Savor Life Experiment Changed My Life

thesavorlifeexperiment

There’s a lovely program I stumbled upon a few years back called The Legacy Project. It began at Cornell University in 2004 when a professor of Gerontology started collecting advice from America’s elders.

The research team gathered responses to the question, “what are the most important lessons you have learned over the course of your life?”

Many of the interviewees shared a similar piece of wisdom…

If I could go back, I would have appreciated the little things more often.

So I decided to start noting the delightful + enjoyable + fulfilling things that happen to me each day. In other words, the especially savor worthy moments.

My plan was to keep a “savor life” journal for 30 days – in my private Facebook Forum for clients. Today is day 21 – and I don’t plan to stop at 30. In fact – I don’t plan to stop at all.

This little “experiment” has changed my life in such a subtle, yet powerful way.

My mindset has shifted to one where I’m always looking for + creating moments that are savor worthy.

And the result is that my days are filled with more joy + laughter + gratitude. For example…

: My husband and I have started a new tradition of sitting down each Friday to a lovely dinner complete with music + candles + Prosecco in the Tiffany champagne flutes we’ve never used – not once since receiving them as a wedding gift in 2001.

: I’m reading for pleasure more often. Devouring Delicious! by Ruth Reichl right now.

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: I’m taking the time to step away from my desk to go for a walk – no music, no podcasts – just time to clear my mind and admire the gorgeous wildflowers and the stunning Rocky Mountains.

{Click here to see a sampling of my savor life posts.}

I love this quote by Elizabeth Gilbert …

“You were given life; it is your duty (and also your entitlement as a human being) to find something beautiful within life, no matter how slight.”

We’re often so busy thinking about what’s ahead that we don’t tend to enjoy where we are.

So maybe – consider keeping a savor life journal of your own. It just might change your life.

XO ~Robyn

I’m currently booked up for private Weight Loss Coaching until late-July (ever so grateful). If you’re interested in working with me, let’s set up a time for a Discovery Session ASAP and get you on the top of the waitlist. Just click here or email me directly at robyn@chickadeeweightloss.com.

I’d love to work with you. Let’s make it happen.

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Robyn Spurr is a Once Obese Chick, Eating Disorder Survivor, Certified Weight Loss Coach, Personal Trainer and founder of Chickadee Weight Loss. 

She helps women learn to manage their emotions without food and reach their healthy, natural weight without all the diet craziness.

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What You Truly Deserve

deserve
We often say…
  • I worked so hard today – I deserve a cupcake.
  • I made it through the week – I deserve pizza.
  • My son (or co-worker or husband) is acting like a jerk – I deserve these cookies.
But what we’re really saying is…
  • I deserve to stay stuck in an overweight body.
  • I deserve to feel overstuffed + guilty.
  • I deserve to reward myself with something that is taking me farther away from my goals.
Here’s what you really deserve…
  • Beautiful + healthy + delicious food that nourishes your body.
  • Surrounding yourself with people who lift you up.
  • Taking a leisurely walk – no noise, no podcasts – just let your mind wander.
  • Listening to music that inspires + moves you.
  • Making the time to do exactly what you want (read a book, take a bath, sit in the sun).
  • Getting rid of the clutter that’s weighing you down.
  • Getting a good night’s sleep.
  • Burning a beautifully scented candle.
  • Savoring a decadent piece of chocolate or a gorgeous glass of wine.
  • Hiring a babysitter and going out on a date night.
  • Indulging in a hobby you love.

The next time you hear yourself say, “I deserve this,” ask yourself…

“Does this feel like love?”

And if the answer is yes, by all means – indulge and enjoy. You deserve it.

XO ~Robyn