Robyn Spurr

Personal Health and Weight Loss Coaching For Women

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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.

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How to Dine Out Without Overdoing It (5 Simple Tips)

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A few weeks ago, my husband and I celebrated our 12th wedding anniversary over an exquisite meal at Martyrs Steakhouse in Taos, New Mexico.

There is often great temptation to overeat when dining out – and it’s easy to give ourselves permission to do so. Any number of sabotaging thoughts can come into play:

  • This is a once in a lifetime experience.
  • Lobster Mac ‘N Cheese! I’ll never get the opportunity to try this again. (yes, it was on the menu – OMG).
  • It’s our anniversary.
  • We’re celebrating!
  • I’ll get back on track tomorrow.

I’ve got good news and bad news for you my sweet Chickadee.

The bad news first – our bodies don’t give a hoot what day it is – extra calories are still going to be stored as fat, even if it’s our anniversary (or 50th birthday or Thanksgiving).

The good news – you can absolutely savor the experience and not walk out the door with a doggie bag full of regret.

Here are five of my favorite tips for not overdoing it when dining out:

1. Decide In Advance

Most restaurants post their menus online. I highly encourage you to take a look ahead of time. This allows for plenty of time to review the options and make a good decision without feeling rushed or pressured by Aunt Mary to order the Six Cheese Lasagna. Our empty bellies and the smells wafting from the kitchen can make it easy to give into temptation. Walking through the front door knowing what you’re going to order will set you up for success. 

2. The Finish Last Game

We stop eating when we’re either satisfied or our food is gone. Portion sizes at restaurants can be enormous – and if you eat too quickly, you might blow right past your point of satisfaction. When eating out with others, slow down your pace and try to be the last one to finish. Slowing down makes it easier to notice your level of contentment – which often arrives well before your plate is clean. This leads us to #3.

3. Don’t Eat Until You’re Stuffed

Hara Hachi Bu is Japanese for eat until you are 80% full. Stopping at 80% is a great strategy to avoid overdoing it. Of course, we can’t know when we’re exactly at 80%, but since our brain usually lags behind our stomach at recognizing fullness, this strategy can help us avoid needing to discreetly unbutton our jeans (we’ve all done it).

4. Don’t Pick Once You’re Done

You’ve successfully slowed down and stopped at 80%. Hooray! Now it’s time to get rid of that plate so you’re not tempted to pick on the rest of the potatoes. When you see the waiter, wave him or her down and ask them to take your plate away or pack up the leftovers. No waiter in sight? Cover your plate with your napkin and place the knife and fork on top. Out of sight, out of mouth.

5. On the Side Please

I ordered a gorgeous Petite Filet at my anniversary dinner and had a choice of sauces to accompany it. One of the options was a creamy wild mushroom sauce – which sounded divine, but was likely loaded with calories and fat. So I asked for it on the side and simply dipped my fork in before each bite. I used less than 1/4 of the sauce and still got to enjoy the heavenly flavor. Always ask for dressings and sauces on the side. Always.

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.