Robyn Spurr

Personal Health and Weight Loss Coaching For Women

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How to Stop Giving Yourself Permission to Overeat

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My clients and I spend a great deal of time examining sabotaging thoughts.

Food does not magically launch itself into our bellies. We make a conscious decision to eat (or not eat).

When we choose to eat for reasons other than physical hunger, there is always a sabotaging thought. We say, “this is okay to eat because _________________”.

Fill in the blank.

We often remain blissfully unaware of our sabotaging thoughts.

“OMG, the whole pint of Ben & Jerry’s is gone. How did THAT happen?”

Because you gave yourself permission to eat it darling.

Once my clients identify their most common Sabotaging Thoughts, we work together to create a New Response. The New Response has to be convincing enough to make you think twice about finishing off that bag of chips.

There are hundreds of examples – maybe thousands, but here are few favorites (complete with New Responses). Notice if any ring true for you.

  • Sabotage: I’ve already blown it for today so I’ll keep eating and get back on track tomorrow. 
  • Response: If I were driving on the highway and missed my exit, would I say, “I’ve really blown it now,” and drive 5 more hours in the wrong direction? Nope! I’d get off at the next exit and immediately turn around. Same with eating.
  • Sabotage: It’s okay to eat this because it’s just a little bit.
  • Response: It’s not about the calories, it’s about the habit. Every time I give in, I make it more likely I’ll give in the next time. Whether the food has 5 calories or 500 calories, it still reinforces the habit of giving in.
  • Sabotage: I don’t have time. 
  • Response: I have the same amount of time everyone else has. We ALL are busy. If it really matters to me, I’ll make time for it.
  • Sabotage: It’s the weekend. 
  • Response: My body doesn’t care what day of the week it is. Calories are still calories – even if it’s Saturday.
  • Sabotage: If I don’t finish it I’m wasting food. 
  • Response: I can waste it in the trash or on my body as extra fat – my choice.
  • Sabotage: I deserve it. 
  • Response: What I really deserve is good health and self respect.
  • Sabotage: Granny will be so sad if I don’t eat her pie.
  • Response: Is that really true? Will she really be sad or question my love over a slice of apple pie? (And if you REALLY believe Granny’s heart will break, tell granny you’re so full that you couldn’t possibly enjoy it right now. Ask her for a piece to go – and then throw it away or give it to a friend. She’ll never know.)

Take an honest look at the sabotaging thoughts that you use to justify overeating and refute them with a convincing New Response. Keep challenging each sabotaging thought until you find a response that really resonates with you.

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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One Little Word 2014 – Light

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My one little word for 2014 is light.

  1. anything that illuminates
  2. mental insight, understanding
  3. a gleam or sparkle, as in the eyes
  4. understanding of a problem or mystery; enlightenment
  5. without burdens, difficulties, or problems; easily done: a light heart; light work
  6. free from worry or unhappiness; cheerful

In 2009 I began a tradition of choosing a word for myself each January – a word that will help guide me through the year. Past words have included ease, abundance, freedom, connection and fearlessness.

The possibilities for incorporating your word are endless.

  • Read books associated with your word
  • Create a playlist of music
  • Make a “one little word” scrapbook
  • Post quotes and pictures around the house
  • Take photos/Instagram

Simply invite your word into your life and let it lead you where it may. Be open. Let it unfold.

My personal favorite is to create a Pinterest board dedicated to my word. Seeking out articles, pictures and quotes to pin all year long keeps me connected. I’ve only just begun, but you can take a peek at my board here.

Last year, I chose the word connection. As an introverted gal who works from home and is happy to curl up with a book on a Friday night, I knew that it would be a powerful word for me. Focusing on connection in 2013 inspired me to rekindle an old friendship, plan lots of coffee dates and brunches, spend less time in the digital world and more time in the real word and strengthen my relationships.

While I’ve taken days to pinpoint my word in the past, light came to me quickly. Truth is, I have a tendency to take my life and my work a little too seriously. Born with a type-A personality, going with the flow is simply not my default mode. Driven, yes. Motivated, yes. Competitive, hell yeah! Easy-breezy, not so much.

In 2014, I vow to breathe deeply, laugh heartily, shine brightly and let things go.

In February, I’ll begin taking restorative yoga classes. While I’ll continue to strength train, I’ve decided to incorporate some movement that isn’t quite so hard on my body. I can hardly wait.

Who knows where light will lead me. But I’m open to possibilities and am ready for a new year and a new journey.

Bring on 2014!

XO Robyn

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The Truth About Why We’re Fat

 

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Anytime you eat when you’re not physically hungry is because of a feeling.

  • Inadequacy
  • Loneliness
  • Fear
  • Disappointment
  • Anger
  • Defeat

A feeling created by a thought.

  • I’m not good enough.
  • No one cares.
  • I’m never going to pay off this debt.
  • This isn’t what I wanted.
  • She hurt me.
  • Screw it!

You’re not overweight because you like food too much or because you just can’t stop once you’ve started or because ice cream makes you feel better. Those are the lies you tell yourself. Your story.

We like to blame our weight on our food “problems” – but the reason you overeat has nothing to do with food.

The reason we get fat isn’t because we don’t have enough willpower or because junk food is cheap and delicious.

We don’t get fat because we haven’t found the right diet or because our metabolism is too slow.

The reason you overeat is because you’re asking food to do something other than satisfy your hunger.

Comfort you.

Help you numb out.

Distract you from the negative thoughts swirling around in your head.

It’s so much easier to create drama around food and our weight than deal with the actual problems of our lives. It’s easier to blame our weight for our unhappiness and dissatisfaction.

But guess what? Losing the weight isn’t going to fix your relationship, pay the bills or land you that dream job. Losing the weight isn’t going to make you feel loved or worthy.

Only you can do that.

Losing the weight for good requires an inside-out approach. It requires that you address the root cause of your chronic overeating and perpetual yo-yo dieting. It requires that you get clear about what’s really causing the pain, instead of using the cookies to anesthetize yourself.

Getting clear about why you eat is an intense experience. It’s not easy. It requires commitment and work. But the rewards are extraordinary.

A life of connection, truth and authenticity.

The knowledge that you are always in control.

Arriving at your healthy, natural weight and staying there – with ease.

Or you can buy the next fad diet book and keep on believing your story about why you’re fat.

If you’re ready to get to the root of your overeating and lose the weight for good then let’s chat Chickadee. Because it’s time to end the suffering. Your amazing life is waiting for you.

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, click here.

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The Surprising Reason I Recommend a Food Plan

Most people blame lack of willpower for their unhealthy choices.

I disagree. Sort of.

When you make a decision, or resist a donut – you’re expending some of the mental currency you have available that day. Each small decision diminishes your daily energy stores.

Check this out…

Barack Obama and Mark Zuckerberg wear essentially the same thing to work every day. President Obama dresses in a blue or gray suit and Zuckerberg wears a gray T-shirt.

Why? They know they have a day full of decisions ahead of them and a limited amount of mental energy. They put decision making on autopilot where they can.

James Clear explains this phenomenon in his article, How Willpower Works: How to Avoid Bad Decisions…

“As it turns out, your willpower is like a muscle. And similar to the muscles in your body, willpower can get fatigued when you use it over and over again. Every time you make a decision, it’s like doing another rep in the gym. And similar to how your muscles get tired at the end of a workout, the strength of your willpower fades as you make more decisions.

Researchers often refer to this as decision fatigue.”

My primary goal for clients is undoubtedly permanent weight loss, but there’s another objective as well – less thinking + obsessing about food.

I’ve started asking clients to estimate how much time they spend each day thinking about food. The numbers are staggering.

  • I probably shouldn’t eat this.
  • Is this healthy.
  • Maybe just one cookie – okay two.
  • I can burn these extra calories off at the gym.
  • What should I have for lunch?

A simple food plan eradicates much of this mental chatter.

Bands create a set list before a show. Agendas are written for meetings. Homes are built using a blueprint.

So why not approach eating in the same way?

Food plans decrease the number of decisions you need to make – which in turn, reduces stress. And who doesn’t want to reduce stress?

Set aside a few minutes each evening to plan what you’ll eat the following day with as much detail as possible.

Here’s a sample…

Breakfast:Scrambled Eggs + Avocado + Slice Sprouted Grain Bread
Lunch:Thai Coconut Salad from Mod Market
Dinner:Leftover Chicken Soup
Snack: Plain Greek Yogurt with Blueberries + 2 Squares Dark Chocolate

Not only does a food plan reduce stress, it makes it harder to justify eating off plan unless you have a valid reason. Double win!

Skeptical? Try it for one week – and see what happens.

XO ~Robyn

Make 2017 the year you drop the weight struggle for good. I’ve got a couple of openings for new coaching clients starting in January. My program has been revamped + remixed for the new year – and I’ve never been more excited to share it.

For details about the my new program – The Liberation Lab, click HERE.

To schedule a complimentary Discovery Session, click HERE.

This work is about so much more than weight loss. It’s a way out of your day in + day out fixation with food and way toward a bigger + bolder + more fulfilling life.