Robyn Spurr

Personal Health and Weight Loss Coaching For Women

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The Truth About Why I Exercise

 

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I don’t exercise to rock a bikini, finish a marathon or set new personal records.

I flat out hated exercise for a good portion of my life. I used to forge notes from my Mom about “painful menstrual cramps” to avoid Phys Ed in High School. I even elected to take Organic Chemistry my senior year because it got me out of gym class three days a week (also, I’m a geek who loves science, but getting out of Phys Ed was a nice perk).

But things have changed since then.

During a visit with my foot surgeon (the fabulous Dr. Ng) a few weeks ago, he suggested biking as a way to get in some great cardio without irritating my foot (I’m trying desperately to avoid surgery #3). So I took up biking – and it’s crazy fun. Biking doesn’t feel like “work” or something I have to do. I sincerely look forward to hopping on my bike and riding the gorgeous trails near my house as the bright Colorado sun shines down (Vitamin D baby).

What I absolutely LOVE about exercise is not how it can make me look, but how it makes me feel.

Happy.

Calm.

Balanced.

Connected.

Focused.

And that’s why I do it. Not to lose weight or bench press my body weight. I exercise because it helps me feel at peace with my mind and body.

I don’t look like a fitness competitor because I don’t train or live like one. I simply don’t have the desire to commit to that level of intense training or rigorous dieting. What I DO look like is a perfectly healthy almost 40 year old female.

When folks ask me what they should do when it comes to exercise, my first question is always – what do you like to do? My second question is usually – what is your goal?

The alternative to not exercising for me is off the charts anxiety and a prescription for Prozac or something like it. And I don’t want to take those drugs, because I like to feel my feelings. I like to be able to laugh until my stomach hurts and cry when I’m sad. And I like not having chronic diarrhea. Too much information? It’s the truth. The side effects can be gnarly.

Unless you have a serious fitness goal, like running a marathon or competing in a figure competition, simply moving your body in a way that feels good to you is perfect. And it’s likely your mood will lift as well – even if you don’t suffer from anxiety or depression.

Exercise doesn’t have to be an all-or-nothing endeavor. Doing what you like to do when you feel like doing it is a lovely way to approach fitness – especially if you’re just starting out. It sure beats sitting on the couch all day or diving in so fast and furiously that you wind up sitting on the couch all day – injured.

When it comes to exercise (or pretty much anything in life), I tend to follow my favorite piece of advice – do what works best 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 on Weight Loss Coaching, click here.

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Don’t Let Being a Beginner Stop You

 

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At a recent appointment with my foot surgeon, he mentioned that I might give biking a try (he doesn’t want me running anymore).

“Um, okay – why not?”

It’s been well over 10 years, maybe closer to 20 since I last rode a bike – and to be honest, I wasn’t very good at it then.

I totally sucked on my first ride – in a hilarious kind of way. Every time I would get to a tight turn, I’d wind up off the trail. I was afraid to hop down curbs and my hands formed a death grip around the handle bars at all times.

It was like being seven all over again.

Two nights ago, the hubby and I set off for my 5th ride. I made the turns, rode down the curb and let go with one hand so I could grab a drink.

Starting something new isn’t easy.

Being willing to suck at it means you’re trying. That you’re stepping out of your comfort zone.

Sucking is the only way to learn and get better.

I remember going through Weight Loss Coach Training and hearing my mentor, the extraordinary Brooke Castillo, endlessly remind us to be willing to do a terrible job. To stop comparing our beginning to other people’s middle or end. That even the most revered and successful coaches were once beginners who sucked at it.

During class we had to post recordings of our coaching sessions to a public forum. They were listened to by our classmates and some seasoned coaches. Feedback was given – lots of feedback.

A few coaches let this mess with their heads and refused to post any calls. These would-be coaches didn’t learn, didn’t improve and didn’t get certified. While I wasn’t exactly thrilled about posting my calls, I simply replayed the thought – be willing to suck at it Robyn – over and over in my head.

And now I don’t suck. In fact, I’m a pretty darn effective coach with a growing business. But I’m still learning – every single day.

If I wasn’t willing to suck, I wouldn’t be here now.

I wouldn’t have my own coaching practice.

I wouldn’t be getting paid to do work that I absolutely adore.

I wouldn’t be getting better at biking – or cooking.

What might you be good at now if you were willing to suck at first?

This weekend I’ll hop back on my bike and I’ll suck a little less than last time. And one day, when I’m a proficient mountain biker, I’m sure I’ll be sucking at something else – like playing guitar or speaking Icelandic (yep, it’s on my “to suck at” list).

Don’t let being a beginner stop you. Start, suck at it – and keep going.

Hafðu það gott (have a nice day)

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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You Are Good Enough

 

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The phrase “honor your body” gets tossed around frequently in the wellness world. So much so that the power of this message may have become diluted.

Honoring your body is the key to healthy and happy living.

This simple phrase may represent different things to different people – but to me, it means treating myself like the most sacred and precious being on the planet.

And if you think that sounds unbelievably selfish, I’ll have to respectfully disagree.

People who feel good tend to do good. They take care of others and spread joy.

We only have one body. One shot at this thing called life. Why not make it the most glorious life possible? A life filled with love, harmony, kindness and vitality – instead of shame and self-hate.

Am I practicing what I preach 24/7? Oh heck no. Just ask my husband.

But as each year passes, I spend more time honoring and respecting my body and less time diminishing it through negative self-talk and unhealthy actions.

As a once obese girl who battled an eating disorder for nearly 10 years, I can promise you that honoring your body feels so much better than being at war with it. It changes everything.

I can also tell you that self-acceptance is a choice we make and an act that needs to be practiced daily and forever. An act I will never stop immersing myself in.

When I’m honoring my body, I…

…eat when my stomach is rumbling instead of ignoring the hunger. Starving myself thin never worked out well for me (or anyone).

When I’m honoring my body, I…

…move my body in a way that feels energizing.

When I’m honoring my body, I…

…take a break from the gym when my muscles are screaming and ignore that whole push through the pain nonsense. I’ve found that “pushing through” is a direct route to bigger and more debilitating injuries.

When I’m honoring my body, I…

…nap when I’m exhausted.

When I’m honoring my body, I…

…recognize that my body is a miracle and that I am in the exact body I need right now in order to be me.

When I’m honoring my body, I…

…treat my body with understanding and kindness.

When I’m honoring my body, I…

…let go of worry.

When I’m honoring my body, I…

…do not allow other people to steal my joy.

When I’m honoring my body, I…

…say yes to things that excite me, fill me up and expand my horizons and no to those that will likely deplete me.

When I’m honoring my body, I…

…surround myself with people who respect me, challenge me, make me smile and lift me up.

When I’m honoring my body, I…

…savor the occasional piece of chocolate or glass of fruity Merlot – without guilt.

When I’m honoring my body, I…

…make time for monthly massages.

When I’m honoring my body, I…

…forgive myself and others freely.

When I’m honoring my body, I…

…know that I am good enough, just as I am.

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3 Ways to Measure Progress (without the scale)

 

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I’m helping my friends over at Orange Theory Fitness with their 6-Week Weight Loss Challenge and we’re currently at the half-way point. The question I’m getting most often from participants is this…

How come the scale isn’t moving? Help!

Where to begin with this one?

First of all, if I were designing a weight loss challenge (I prefer transformational challenge), the scale would be tossed out the window, used for target practice or locked in a dungeon filled with ogres. I’m partial to #3.

Trying to lose weight can mess with our heads – big time. I call this diet mentality. And the scale contributes to this way of thinking.

Do you let the number on the scale affect your mood? Do you weigh yourself obsessively? Do you designate certain foods as “forbidden” and follow strict eating guidelines? Do you exercise until you fall over?

Then this post is for you.

Here’s the bottom line – you’re stressing out your body sister. Creating huge energy deficits via calorie restriction and exercise causes the body think it’s experiencing famine. Yes, famine! So you know what happens? Lots of stuff, but the two biggies are the release of stress hormones and a slowed down metabolism.

Now stress hormones are good if there really is a famine or a tiger chasing you. But not so much when you’re trying to lose weight.

Here are a few of my basic guidelines for healthy (sane) weight loss:

1. Eat real food 90% of the time. Don’t over-think this one. If it comes from nature, eat it. If it comes from a factory, ditch it.

2. Enjoy whatever you LOVE 10% of the time without guilt. For me this is chocolate, wine and an occasional slice of pizza or bagel. What’s great about this approach is that it’s a way of eating you can adopt for the rest of your life. And that’s how you lose weight and keep it off.

3. Eat when you’re physically hungry and stop when you’re satisfied. Then wait until you’re physically hungry again. Honor your body and it’s requirements for fuel. I call this using the Hunger Scale. If you want to see a copy of the scale I use with clients, feel free to contact me and I’ll zip it right over.

Back to the #$%&@! scale.

The scale has a tendency to bring up unpleasant emotions. Even when it goes down, we often wish we had lost more. And if it goes up, oh lordie – our brains go haywire.

I’m all about creating good feelings. Good feelings encourage and motivate us to keep moving forward. So how do you track your progress without the scale? It’s easy!

1. How do you feel? Are you stronger? Feel sexier? Have more energy? More stamina? Sleeping better? Awesome! Keep going.

2. How do your clothes fit? This is an indication of inches lost. If you’re weight training, you’ll be creating muscle and one pound of muscle takes up less space than one pound of fat.

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So while the scale may stay the same, you are actually smaller. I love this image from Jason Seib’s website of his client Deb. She is 155 pounds in both photos. The “magic” of muscle.

155-lbs-before-and-after

And if you’re not training, you absolutely should be for a number of reasons. Call me if you’re in the southern burbs of Denver, I specialize in training obese women and brand newbies or join your local Orange Theory Fitness or find a certified trainer in your area or an awesome online strength coach like Suzanne. Strong is the new skinny!

3. Use circumference measurements. I get it – it’s nice to have some concrete numbers to look at. Get that tape measure out record your measurements (chest, waist, hips). Don’t expect big changes in one week. Wait at least 6-8 weeks and take them again. Evidence that you’re shrinking!

Stop trying to reach an “ideal weight” and instead, pay attention to how you look and feel. Don’t let a silly box on the floor steal your joy. Step away from the scale if it’s causing you grief and try out one of the methods listed above instead.

Feelings of discouragement will lead to giving up – I promise you. Focus on the small wins and ride those good feelings all the way to a healthier, happier 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.