Robyn Spurr

Personal Health and Weight Loss Coaching For Women

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How to Stop a Craving

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When my clients ask me what to do when they have a craving I always tell them the same thing. Journal.

If we eat, we miss out on understanding why we want to distract ourselves with food.

That moment of stopping and deciding to write instead of eat requires an override of our deeply rooted patterns of behavior.

Given a choice, we will almost always choose our conditioned habits over what we know is best for us.

We tell ourselves that a few seconds of ice cream filled deliciousness is better than a delicious life.

  • But I want it
  • I deserve it
  • It’s so good
  • I had a bad day
  • It’s my favorite flavor
  • My husband is having some
  • Just a scoop
  • I can’t resist it

I still sit down with a notebook when I experience a craving. Each entry starts with the same sentence…

Why do I want to eat right now?

If you do this, you will finally begin to understand why you turn to food when you’re not hungry. 

You will no longer be able to pretend that your reason for wanting to check out with food is valid.

This process requires vulnerability and consciousness. It can be scary to face the truth about our overeating – to stop numbing our feelings with ice cream.

But the result of this work is worth it. You are worth it.

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.

If you’re interested in learning more about Weight Loss Coaching, sign up for a one hour Discovery Session. Click here for details.

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How to Feel Beautiful (right now)

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How often do you feel beautiful?

Do you feel beautiful right now?

Did you know that you can feel beautiful every moment of every day if you want to – without losing a pound or tucking a tummy or botoxing a single frown line.

No, I haven’t lost my mind. Stay with me here.

We all have rules that we live by – a set of beliefs unique to each of us. Yet most of us don’t even know what our beliefs are.

But the rules are there – just below the surface – creating a bunch of unnecessary pain and suffering for many of us.

The problem is that most of us have our rules set up in a way that makes it impossible to feel good about ourselves. Let me explain.

Here are a few of the beauty rules I “wrote” several years ago – all of the criteria that needed to be fulfilled BEFORE I could feel beautiful. I didn’t actually write them down somewhere – but they were always there – in my head – wreaking havoc and making me feel less than.

Robyn’s Beauty Rules

I can feel beautiful when:

  • I’m having a good hair day
  • My makeup looks nice
  • No grey roots are showing
  • I finally get that chipped tooth fixed
  • My stomach is flat and my abs are showing through
  • There is no cellulite on my legs
  • My husband tells me I’m beautiful
  • I can rock a bikini

Can you see how my rules made it totally IMPOSSIBLE to ever feel beautiful?

Our rules are such a part of who we are, we don’t see them as optional. But here’s the good news – and this truly rocked my world – we can CHANGE THE RULES. They ARE optional. We can tweak them and allow ourselves to feel beautiful right now.

Why does this matter?

When we feel beautiful, we bring our positive mojo into the world with us. And last time I checked, the world was still pretty low on positive mojo.

When we feel beautiful, we’re more likely to inspire, love, practice kindness, be compassionate, and forgive ourselves and others.

Convinced? Good.

Here are the new rules I created.

I can feel beautiful when:

  • My hair is a mess
  • My nails are chipped
  • My belly is bloated
  • I’m wearing my gigantic, comfy pink sweatpants and monkey slippers
  • I’m sweaty after a great workout
  • …ever I want

This simple exercise can be applied to all areas of your life.

What has to be fulfilled before you can feel wealthy, successful, happy, loved, at peace, like a good mother?

Changing the rules doesn’t mean you stop pursuing your goals. It is about feeling good while you go for the things you want in life. And feeling good is going to get you there so much faster.

Now it’s your turn gorgeous (or handsome – for any boys out there).

What has to be fulfilled before you can feel beautiful?

Do you want to keep your rules or toss them out the window?

If you’re interested in learning more about Weight Loss Coaching, sign up for a Discovery Session. Click here for details.

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.

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Why Fat Happiness is the Key to Losing Weight

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There’s a tagline after my signature on every email I send. It says…

You can’t hate yourself healthy. Healthy is a place you get to with love.

So many of us want to lose the weight so we can escape the pain of being in an overweight body. But here’s the truth – it’s what I had to really “get” before I was able to lose the weight for good.

Ready?

You won’t accept your body – no matter how much weight you lose, until you learn how to accept your body right now.

Did that kind of blow your mind? Yeah, me too. Let me explain.

When we think we’ll be happier when we’re thinner, we block ourselves from enjoying life fully right now. We lock ourselves in a prison and the only way out is to become physically smaller.

Can you see how painful that situation is and why it might not be the best way to inspire weight loss?

Try this. Recall a time when you stumbled upon an old photo of yourself and thought – whoa, I looked soooo good back then. But did you think you looked good in that moment? Or were you wishing you were thinner?

You don’t need to be smaller in order to be happier. Now that doesn’t mean you give up on losing weight. But losing weight in order to escape pain doesn’t work. Your problems will follow you – you can’t melt them away on the treadmill.

My mentor, Brooke Castillo summed it up perfectly on her most recent podcast:

“If we can’t learn to appreciate this moment, we won’t appreciate the future moments either.”

Let that really sink in.

Your capacity for joy is the same today as it will be a year from now – or 10 years from now – or 50 pounds less than now.

Happiness doesn’t magically materialize because a number finally appears on the scale. Happiness shows up when we make a decision to accept ourselves and make the most of our lives. Happiness shows up when we stop waiting for that future “better” moment to arrive.

  • When I can retire
  • When I can rock a pair of skinny jeans
  • When this project is over
  • When the kids move out
  • When I find the perfect man

Losing weight from a place of acceptance and joy is SO MUCH EASIER. You don’t have to wait until you have that elusive thigh gap or the perfect job or a house on the beach to feel good.

You can still want all of those things – go out there and rock your goals – but stop telling yourself that you’ll be happier when you have them.

If your happiness is dependent on a big goal, you are cheating yourself out of feeling those emotions during the journey towards reaching your goal.

And once you really understand that – once you start living instead of wishing and grasping and waiting – you’ll finally be able to release the extra weight. Losing weight will no longer feel like a never ending battle.

You’re not hungry for more cookies – but you’re probably hungry for more love, more peace, more inspiration, more contentment. And you can have all of those things – right now – no matter what you weigh.

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.

For more information on Weight Loss Coaching, click here.

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The Implications of Avoiding Fear

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Fear.

It comes in pretty handy when we encounter a rattlesnake.

Which I did – while camping in New Mexico this spring.

Holy freaking crap.

Fear can save our lives.

But sometimes fear doesn’t protect or serve us.

Sometimes it holds us back.

And keeps us from realizing our dreams.

A few weeks ago an amazing opportunity was presented to me.

An opportunity to work with a brilliant mentor who could help me improve and grow my business.

I almost let it pass me by.

Why?

Fear.

  • Fear of failure
  • Fear of putting myself out there
  • Fear of success
  • Fear of this person thinking that I’m not good enough

I felt the fear…

…and said yes anyway.

Everyone experiences fear.

Fear is just a feeling.

It can’t hurt you.

Unless you consistently try to avoid it.

Eat. Drink. Run away. Hide.

Fear can shut you down.

Or wake you up to the possibilities.

What would happen if you felt the fear – and took action anyway?

  • Joined match.com
  • Applied for that dream job in San Francisco
  • Went back to school
  • Hired a coach
  • Asked for help
  • Said YES

How might your life be very different?

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.

For more information on Weight Loss Coaching, click here.