Robyn Spurr

Personal Health and Weight Loss Coaching For Women

Awareness

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5 Questions For a Focused New Year

questions for the new year

“The act of speaking our intentions aloud shifts them from wishful thinking into action.” ~ Michael Thomas Sunnarborg

I’m not a fan of New Year’s resolutions. We set them, then don’t take them seriously, then forget about them in a month.

Lame.

What I DO love is setting my intention for the year each January.

Often, I’m guided by a single word. Sometimes it’s a quote – or a feeling – or a goal. My intention always seems to find me – not the other way around.

This year, two words presented themselves – loud and clear.

: Mindfulness

: Quality

We can’t achieve what we want without first getting clear.

Feeling a little swirly + unfocused + nebulous about 2015? Try asking yourself these 5 simple questions – courtesy of Alexandra Franzen – one of my favorite people on this planet.

1. What am I bored of?

2. What do I want more of?

3. What can I let go of?

4. What would give me peace of mind?

5. What am I devoted to?

My personal answers:

1. I am bored of — wasting time on the Facebook newsfeed. I can check in once a day, at the end of the day – and that’s plenty. Reading about other people’s lives keeps me from living my own. Done.

PS – Did you know you can create interest lists on Facebook? So awesome.

2. I want more — time to focus on my coaching business. Time to create + deepen + elevate. I’ve decided to stop taking on new personal training clients – for good. Big, huge decision that’s been weighing on me for some time. I’m beyond excited.

3. I can let go of – trying to do it all. It’s time to focus on doing what I love most. Creating. Coaching. Reading. Learning. Loving. Cooking.

4. A clear focus/direction for my business – would give me more peace of mind. Check!

5. I am devoted to — quality. Quality work. Quality time. Quality experiences. Quality chocolate. Quality > Quantity.

xo ~Robyn

Robyn Spurr is a Once Obese Chick, Eating Disorder Survivor, Certified Weight Loss Coach, Personal Trainer and founder of Chickadee Weight Loss.

She helps women learn to manage their emotions without food and reach their healthy, natural weight without all the diet craziness.

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Why Can’t I Say No?

no

“A NO uttered from the deepest conviction is better than a YES merely uttered to please, or worse, to avoid trouble.” ~Mahatma Gandhi

Even though I’ve lived in Colorado since 1998, I’m still a Jersey Girl at heart. So I’m gonna give it to you straight.

The reason you keep saying yes, when you really want to say no is because you want other people to like and approve of you.

And the reason you want their approval is because you’re not practicing approval of yourself.

No matter how much outside approval you get, you’ll never be satisfied. I promise.

Only you can make you happy.

You can decide, right now – to stop waiting for other people to give you the love and affection you should be giving to yourself.

Try this. Write down five things you like about yourself. Don’t stop until you have at least five.

Good.

The next time you catch yourself being a bully – look at your “things I like about me” list. Continue to add to it over time.

What you choose to tell yourself is up to you. Practice thoughts that produce the feelings you desire. In other words…

​Think deliberately.

Truth is, some people aren’t going to like you, no matter what you do – that’s a fact – and it’s okay. Not everyone likes strawberry ice cream. But we don’t blame strawberry ice cream, right? There’s nothing WRONG with strawberry ice cream. It’s just not everyone’s favorite flavor.

So what – some people like chocolate chip and you’re strawberry. That doesn’t mean you try to become chocolate chip just to please them. Why not commit to being the most amazing strawberry ice cream you can be?

Whether someone likes you or not has nothing to do with you. It’s out of your control. 

Imagine if you decided – this very minute – to show up in the world as your authentic self. As a person who says no when they really want to say no. You would attract people who like you for you – not the people pleasing version of you.

If you continue to do stuff just to get approval from others, you’re going to continue to do a whole bunch of stuff you don’t really want to do. Which leads to resentment + anger.

: Bake 48 cupcakes for the PTA fundraiser
: Eat 3 different desserts to please Aunt Edith
: Drive your neighbor to the airport at 4:45 am
: Join ANOTHER committee

Saying no when you really want to say no is an act of self-love.

And you are worthy of your own love and affection.

Need help saying no (with grace and kindness)? Check out this post by the fabulous Alex Franzen – “5 Steps to Scripting a Perfect No.”

XO ~Robyn

If you’re ready to say YES to a healthier + happier you, then let’s chat. I’ll be taking on a few new private weight loss coaching clients in January.

Learn more by signing up for a Discovery Session. Discovery Sessions are FREE – no strings. If you’ve been on the fence – now’s the time Chickadee!

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Showing Up for Yourself

showing up

You were given this life because you’re strong enough to live it.

The only thing keeping you from living the life you desire is self-doubt.

Self-doubt is a dream killer.

The way you talk to yourself is everything. Your brain is like a big muscle. The more time you spend training it, the stronger it gets.

Tell it what you want it to think.

Notice the self talk that isn’t serving you and replace it with thoughts you like. Practice the new thoughts – over and over and over. Until they crowd out the hate and the doubt.

You always have a choice. Why not choose love and acceptance and kindness? You can start today.

But first – ask yourself if you want to change – for you. You have to want health and happiness so much, that you’re willing to face the deepest places within yourself.

Change requires awareness and resolve. You will fall down, you will make mistakes and you will struggle.

It’s okay.

What matters most is that you don’t give up.

What matters most is that you keep showing up.

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.

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Two Powerful Questions for Emotional Eaters

2powerfulquestions

“We eat the way we eat because we are afraid to feel what we feel.” ~ Geneen Roth

The next time you want to eat beyond satisfaction or eat when you’re not physically hungry, stop and ask yourself the following questions…

1. What emotion am I experiencing right now? What is so horrible about feeling this emotion that makes me want to eat instead? Be as specific as possible.

2. Can I experience the discomfort of this emotion in my body without eating? Why or why not?

​Our fear of + resistance to feeling negative emotions are much bigger problems than the emotion itself.

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.