Robyn Spurr

Personal Health and Weight Loss Coaching For Women

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Chickadee Kitchen: 10 Minute Fish Tacos with Mango Salsa

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I love creating dishes that are fast + healthy + delicious. These fish tacos take about 10-15 minutes to prepare – that’s it. My kinda meal.

Step 1 – Grill a mahi mahi burger, 3-4 minutes/side (I used Trader Joe’s frozen), cut into pieces

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*You can also use shrimp, tilapia – whatever floats your boat.

Step 2 – Heat 2 small corn tortillas in the microwave (~15 seconds), divide fish evenly

Step 3 – Add broccoli slaw or cabbage or carrots – so many options

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Step 4 – Top with a little mango or pineapple salsa

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Easy peasy + delicious!

Pretty sure I’ll be eating these all summer long.

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Why Your Story Matters

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When things are going well in our lives…We’ve lost 20 pounds.
Our new job is awesome.
We‘re dating a keeper.

…we often sabotage our success + happiness.

Why?

Two words – our story.

Embracing positive change can be challenging if the story you’re telling yourself sounds something like…

I don’t deserve to be happy.
People always disappoint me.
This is too good to be true.
I always gain the weight back.

I don’t like change.I could go on.

When you’re unable to identify + transform your story, you’ll continue to create the same outcome.

And then you’ll say – see, I was right.

Can’t begin to tell you how many times I’ve done this myself.If there is one thing I’ve learned over the past few years, it’s that we have WAY more power to create our lives than we realize.

So take a little time to look at the story you’re telling yourself.

And if your story is more tragedy than inspiring autobiography, it might be time to sit down and do some editing. Pen to paper. Get on it!

XO ~Robyn

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Accepting Your Body Isn’t Easy (and that’s okay)

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The body acceptance movement has kicked it into high gear lately. Lane Bryant’s, I’m No Angel campaign is currently buzzing + trending + telling us that…

…sexy comes in all shapes and sizes.

So we look at ourselves in the mirror – trying to conjure up love + acceptance + sexiness.

And when we can’t – we feel like shit.

Guess what? Accepting your body is hard. Really freaking hard.

We’ve been bombarded with images of what an ideal body is supposed to look like our whole lives.

Even the I’m No Angel models are suspiciously cellulite, stretch mark and imperfection free.

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Nice try Lane Bryant.

Listen, I’m never going to look like Sofia Vergara – and neither are you.

But that doesn’t mean we have to feel like crap day after day or give up on ourselves. We just have to let go of this idea of perfection – and take care of ourselves anyway.

Wear the gorgeous sleeveless dress – even though your arms are flabby.

Show up for the Zumba class NOW – not 50 pounds from now.

Meringue those curves like a boss!

You’ll never be perfect.

If you keep waiting for that day to come, you’ll spend your whole life waiting and wishing and wanting.

Not loving what you see in the mirror?

Screw it!

Go and rock out your life anyway.

XO ~Robyn

I’m currently all booked up, but will be taking new Weight Loss Coaching clients in early June. To find out more about how to work with me one-on-one, please hit reply or email me directly at robyn@chickadeeweightloss.com.

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

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How Often Should I Weigh Myself?

How often should I weight myself

How often should you weight yourself?

If you asked me this question a few years ago, I might have said once a week or quite possibly – toss that evil scale in the trash. But I’ve changed my tune when it comes weighing in.

My current recommendation is to weigh yourself daily at the same time of day.

I can hear the moans and groans. Stay with me.

Here’s why…

Daily fluctuations in body weight (plus extra monthly fluctuations for women) are normal. Some days I hop on the scale and weigh two or even three pounds less (or more) than the day before. And I don’t vary my caloric intake all that much on daily basis – even on weekends. It’s just that it’s NORMAL to have daily weight fluctuations.

Now let’s say you weigh in once a week – on Thursday. The week before the scale said 167.

You step on the following Thursday and it’s STILL 167. Now it’s quite possible the number was 165 or even 164 on Wednesday – but you’ll never know. All you know is that your weight stayed the same – even though you exercised and ate according to your hunger and passed on that slice of cake at the party.

Consequently, your brain goes haywire…

  • I can’t believe I didn’t lose any weight this week.
  • I’ve been working so hard, it’s not fair.
  • There must be something wrong with my body.
  • This just isn’t worth it.
  • Screw it; I’m having pizza today – and cake.

If you weigh yourself every day and take the average at the end of the week, you’ll get the most accurate figure. This approach eliminates the possibility of a daily fluctuation throwing everything off (and subsequently messing with your head).

As long as you’re aware that daily fluctuations are normal and you don’t let them get you down, then I highly recommend trying this approach.

So WHEN should you weigh in?

The best time to weigh yourself is always first thing in the morning – before eating or drinking anything. Our weight can vary throughout the day based on what we eat, drink and how much exercise we do.

Please don’t weigh yourself in the morning one day and before bed the following day.

Same time, every day. Make it part of your daily routine, like brushing your teeth.

Just as a person with diabetes needs to check his or her blood sugar, those of us who have struggled with our weight need to monitor it frequently.

And once you reach your goal weight, consider setting a “take action” weight.

It’s almost inevitable that you’ll regain some of your weight – life happens. Decide ahead of time to reexamine your eating and exercise when the scale reads about 4-5 pounds above the weight you’d like to maintain. This will help you keep 5 pounds from becoming 15 or 20 — or 50.

PS: I originally planned to use this food + exercise tracking tool for two weeks – but I’m having way too much fun! So I’m gonna keep on tracking – indefinitely. Oh – and I lost 2.5 pounds since using it – even though I wasn’t trying to lose weight. Keeping a food journal (even without counting calories) works!

If you join, feel free to follow me @rspurr and I’ll follow you back.

XO ~Robyn

I’m currently all booked up. My next opening for one on one coaching will be in late May/early June.

To find out more about how to work with me and to schedule a Discovery Session (so you can get on the waitlist), please hit reply or email me directly at robyn@chickadeeweightloss.com.

In the meantime, click here to listen to my free Weight Loss Coaching webinar. I’d love to work with you. Let’s make it happen.