Robyn Spurr

Personal Health and Weight Loss Coaching For Women

By

Wanting vs Choosing (why it matters)

wantchoose

want

[wont, wawnt]

verb (used with object)

  • to feel a need or a desire for; wish for

choose

[chooz]

verb

  • decide on a course of action

It was downright delightful here in Denver over the weekend – which meant I spent as much time as possible soaking up the late October sunshine – and as little time as possible on housework and errands. The laundry room can wait.

The weather provided a perfect reason to not only set aside my to-do list, but to FINALLY finish the brilliant book, How Children Succeed by Paul Tough (highly recommend).

After reading the last word, I went back to a page I had dog-eared about what it takes to become a chess champion. Stay with me here – there’s a point.

“When it comes to ambition, it is crucial to distinguish between ‘wanting’ something and ‘choosing’ it. Decide that you want to become a world champion, and you will inevitably fail to put in the necessary hard work. You will not only not become world champion but also have the unpleasant experience of falling short of a desired goal, with all the attendant disappointment and regret.

If, however, you choose to become world champion, then you will reveal your choice through your behavior and your determination. Every action will say, ‘This is who I am.’”

Take a moment to ask yourself…

Do I want to lose weight – or am I choosing to lose weight?

Do I want to get fit – or am I choosing to get fit?

Do I want to live a meaningful life – or am I choosing to live a meaningful life?

Want or choose? Choose wisely.

XO ~Robyn

Robyn Spurr is a Certified Health Coach, Weight Loss Coach, Personal Trainer and founder of Chickadee Weight Loss. She helps women reach their healthy, natural weight and stay there without all the diet craziness.

By

Creating Rules You Love

rules you love

Dream it and you can achieve it! Well, not exactly…

It’s one thing to fantasize + dream about + pray for the day you’ll arrive at your goal weight. It’s another to actually gather the tools you need to do it, apply them and make it happen.

We like to spend a great deal of time imagining ourselves in our ideal body.

We visualize how we’ll look, the praise we’ll receive, the sarong free beach vacations, and all the new things we’ll enjoy doing as thinner versions of ourselves.

Envisioning feels amazing in the moment – we get a lovely dopamine surges that lights up our brains with anticipation. That’s why planning your next diet feels so good. But – as NYU psychologist Gabriele Oettingen discovered in her research – envisioning doesn’t correlate with actual achievement.

Remember The Secret? Exactly.

There is a key ingredient missing from this approach – and that ingredient is considering and planning for the obstacles that might get in our way. We need to think about the positive outcomes we want to achieve, while simultaneously creating strategies to overcome these obstacles.

Try it…

What are three obstacles that might be keeping you from reaching or maintaining your weight loss goal?

For example…

  • Making poor choices when eating out.
  • Eating too much at dinner.
  • Letting myself get way too hungry and then eating everything in sight.

Now, come up with a strategy (or two or three) to overcome your top three obstacles.

If you have a set of strategies in place, you can avoid the grand internal debate. You know what I’m talking about.

Ooh there’s Lobster Mac and Cheese on the menu. That sounds amazing – and Sue is ordering it. But I shouldn’t – because I’ll feel terrible + stuffed + guilty if I do. But I might not have the chance to order it – ever again. And why does Sue get to have it? That’s not fair. She doesn’t even need to lose weight. Ugh, what should I do? Screw it, I’m ordering it.

Instead of relying on willpower to white-knuckle your way through potential pitfalls, come up with solutions. And by solutions, I mean a set of rules – your rules – rules that feel good + doable to you.

  • If I’m out to dinner, I still make healthy choices.
  • If I’m out to dinner, my limit is two glasses of wine.
  • If someone orders dessert for the table, I take no more than three bites – but only if it’s something amazing and totally worth it.

Establishing a set of rules, eliminates the debating + justifying + negotiating.

Creating your own set of rules is not about being mean or punishing yourself. It’s about love. Tough love. Pure love.

And healthy is a place you get to with love.

XO ~Robyn

Robyn Spurr is a Certified Health & Weight Loss Coach, Personal Trainer and founder of Chickadee Weight Loss. She helps women end the suffering with food and their bodies and teaches them how to lose the weight – for good.

What the heck is Weight Loss Coaching? It’s like Personal Training – for your mind.​

By

The Sensible “Diet”

Today I’m going to ask you to consider saying NO to restrictive diets and cleanses and detoxes and all other lose it fast schemes – forever. There is this new and some might say radical approach to weight loss.

Let’s call it the Sensible Diet.

sen·si·ble adjective (of a statement or course of action) chosen in accordance with wisdom or prudence; likely to be of benefit.

I hear you.

But that sounds SO boring Robyn! It will take forever to lose weight being sensible. So and so expert says if I want to lose weight, I can’t eat sugar – ever again. And I have to count every calorie. And limit them to 1200. And there’s this new diet – where I can lose 20 pounds in 10 days. And I should avoid all “bad” foods – so I can have a flat stomach and a thigh gap and…

Stop the insanity! Please.

If you want to lose weight and keep it off, it requires adopting a way of eating and moving your body that is reasonable, feels good to you and that you’re willing to adhere to for a lifetime.

Sensible is the new black.

Sensible is sexy. Sensible is how I lost the weight – and kept it off for 15 years. Sensible helped me overcome an eating disorder and say goodbye to obesity. Sensible is freaking awesome!

So what exactly does a sensible lifestyle look like?

sensible

Look, my stomach isn’t perfectly flat and there’s cellulite on the back of my legs. I eat a little bit of chocolate almost daily and always put half and half in my coffee. I steal French fries off my husband’s plate and have a few drinks every week (Mmm stout).

I hit the gym twice a week for an hour (not 6 or 7 times) – and hike with my dog as often as possible. And sometimes I skip a workout or eat a cookie, just because.

And guess what – my weight is healthy and normal (5’6” 135 pounds). It’s been this way for years now. I’m a size 8, not a size 2 – and have no desire to do what it takes to be a size 2.

I’ve learned to trust my body and let it be my guide – and I have never felt so much peace around food + self-love.

XO Robyn

If you’re ready to say goodbye to dieting and punishing and suffering for good – then contact me Chickadee. 

***

Robyn Spurr is a Certified Health & Weight Loss Coach, Personal Trainer and founder of Chickadee Weight Loss. She helps women end the suffering with food and their bodies and teaches them how to lose the weight – for good.

What the heck is Weight Loss Coaching? It’s like Personal Training – for your mind.​

By

8 Problem + 8 Solutions

solutions

Hello Gorgeous!

A recent conversation with a client sparked the idea for today’s post. She’s lost nearly 20 pounds and her clothes are too big. Kind of an awesome problem to have, right?

She doesn’t want to invest a lot of money in a new wardrobe – because she’s not stopping until she reaches her healthy natural weight (you go girl!).

It doesn’t matter what size you wear. If doesn’t matter if you’re losing weight – or not.

Every woman should have a few pieces in her wardrobe that make her feel confident + stunning!

#1 If the clothes in your closet don’t make you feel amazing + you don’t love to shop, then you’ve got to check this out. (sizes 10-32)

With that, a few more common problems I hear from friends and clients + solutions!

#2 Tired of buying and reading self-help books that don’t help? Yeah, me too. Check out Oliver Burkeman’s, The Antidote – Happiness for People Who Can’t Stand Positive Thinking. I’m currently reading it – for the second time.

#3 Can’t find a comfortable sports bra? One that looks pretty AND keeps everything in place. Click here.

#4 Looking for healthy and delicious meals, but overwhelmed by all the recipe sites out there. I’ve got you covered!

#5 Need some fun new workout pants that won’t break the bank? I’m looking at you Lululemon! Bought two pair of Zella pants a few weeks ago – I’m in LOVE! (sizes up to 3X)

#6 Not a fan of veggies? You’ve GOT to give this a try + it’s back in season + no peeling. Happy dance!!!

#7 Looking for a podcast that will inspire + motivate + tell it to you straight? I never miss an episode.

#8 And last but not least – need to learn how to say “no” (with respect and grace)? Click here – and here.

Now go and make today a great one Chickadee!

XO Robyn

Robyn Spurr is a Certified Health & Weight Loss Coach, Personal Trainer and founder of Chickadee Weight Loss. She helps women end the suffering with food and their bodies and teaches them how to lose the weight – for good.

What the heck is Weight Loss Coaching? It’s like Personal Training – for your mind.