Awareness

April 21, 2016 By Robyn

Overcoming the “Scary” Scale

Our mind can be a wonderful ally – or the world’s worst motivational speaker. And when we step on the scale, our mind tends to kick right into world’s worst motivational speaker mode.

You’re disgusting.
Look at that number!
You’ll never lose weight.
It’s hopeless.
Why even bother?
Screw it.

Weighing yourself regularly when trying to lose weight can be very helpful. We need this information to determine whether or not we need to make adjustments.

That said, you’ve probably had the experience of dreading the number on the scale. The silly square box on the floor seems to be “saying” so much more to us. I call this phenomenon, “the manipulative scale.”

The scale can’t tell you anything about your worth as person, what you care about, or how well you’re living your life.

The scale simply gives you information in the form of a number. The rest is projected onto the experience by the world’s worst motivational speaker (aka your mind).

If this all sounds familiar, I want you start noticing what your mind is telling you when you get on the scale. Try weighing yourself every day for an entire week and write down the thoughts your mind offers. Note whether the thoughts are helpful or unhelpful.

The very best way to keep your thoughts from making you feel bad about yourself is to learn to see the thoughts as unhelpful comments from your mind rather than facts.

How do you do that? Here are a few ideas…

~ When you notice unhelpful thoughts, imagine them in a ridiculous or super fancy font on a computer screen.

~ Imagine the thoughts being spoken in a silly cartoon voice – for example Daffy Duck or SpongeBob SquarePants.

~ Imagine the thoughts being spoken by someone you don’t trust.

~ Visualize the thoughts popping up on an evil scale that’s determined to ridicule you and knock you off track.

Now you might be thinking, but some of what my mind says is TRUE!

It doesn’t matter whether or not a thought is true, what matters is whether or not it’s helpful to hang on to it.

When we buy into unhelpful thoughts generated by the world’s worst motivation speaker, they often drive behaviors that take us AWAY from what we want for ourselves.

For example, buying into, “you’re such a loser and you’re never going to lose weight so just give up already,” is probably not going to lead to cooking a healthy meal or heading off to the gym.

Aligning with these types of thoughts will likely send you straight to the bottom of a pint of ice cream.

Now repeat the thought back in the voice of SpongeBob (or Patrick)…

“You’re such a loser and you’re never going to lose weight so just give up already.”

Takes away the thought’s power, right?

When we can step back and observe certain thoughts as unhelpful mind chatter, we can more easily move forward in the direction of our goals.

XO ~Robyn

I’m currently accepting new Weight Loss Coaching clients!

The Chickadee Weight Loss approach offers proven-effective methods based in Acceptance and Commitment Therapy (ACT) to help you fundamentally change the way you think about food and your body, so that you can successfully lose the weight and live a happy and fulfilling life.

I work with determined + smart + courageous women who are ready to get off the diet rollercoaster – for good.

To learn more about private Weight Loss Coaching, click here to schedule a free Discovery Session or email me directly at robyn@chickadeeweightloss.com.

March 3, 2016 By Robyn

How to Create More of What You Want

Sometimes we just don’t know how to get unstuck.

We desperately want to break free from the worry or self-doubt or frustration – but we simply can’t pull ourselves out of the mud.

So we spin and swirl in our painful thoughts and emotions much longer than we need to.

Here’s a simple tool that I use with my own clients to help them create more of what they want in life.

Ready?

All you have to do is answer four simple questions. I highly recommend you write down your answers – pen to paper – old school style!

Why? We want to get those thoughts out of our heads – so we can look at them objectively.

What’s not working? (or – What’s the problem?)

What am I doing (or not doing) to create this result?

What do I want to create instead?

What exactly do I need to do to make this happen?

So simple – yet so unbelievably effective!

I have copies of the four questions printed out and ready to use anytime stuck-ness strikes. Because no one is safe from stuck-ness.

XO ~Robyn

Weight Loss Coaching is not another fad diet or get thin quick scheme. It’s a pathway to sanity around food, a healthier you – and a more delicious life. No calorie counting required.

I work with determined + smart + courageous women who are ready to get off the diet rollercoaster – for good.

To learn more about private Weight Loss Coaching, click here to schedule a free Discovery Session or email me directly at robyn@chickadeeweightloss.com.

December 24, 2015 By Robyn

Values Driven Weight Loss

Society tells us that the way to be happy is to achieve our goals.

Graduate from college.
Get a good job.
Find a partner.
Buy a house.
Get fit.
Get that promotion.
Raise healthy + happy kids.
Go on vacation.
Buy a bigger house.
And a nice car.
And a boat.
And…

It’s true that if you achieve a goal there’s a feeling of happiness associated with it. It’s also true that the feeling doesn’t last very long.

You quickly settle back at your baseline level of happiness and start thinking about the next goal.

Seeking, searching, striving, pushing, reaching, climbing.

This gets to be quite exhausting – and ultimately, unfulfilling.

But there’s a different way to live your life. One that is rich and meaningful and fulfilling.

Imagine you’re heading off on a road trip with your two best friends – Molly and Miranda. Let’s say the destination is Canyon Ranch – a posh spa in Arizona.

Molly is goal focused.

Throughout the entire two-day road-trip she’s saying…

How long before we get there?
It’s taking forever.
I can’t wait for my massage.
I hope I can fit everything I want to do in.
OMG there’s construction – we’re going to get there later than planned. This is terrible.

Miranda is values focused.

She wants to get to Canyon Ranch too. But she’s also in touch with her values around adventure and curiosity and fun.

Miranda is taking in the scenery – pointing out the cactus and the amazing rock formations.

She’s singing along to her favorite songs.

Molly and Miranda both enjoy their time at Canyon Ranch – but Miranda enjoys the journey as well.

That’s what living a values driven life looks like.

The same approach can be applied to weight loss.

Sometimes we’re so focused on getting to our “goal” weight, that we miss out on the wisdom + fun + possibilities along the way.

When we’re goals focused, we think we can’t be happy or confident or sexy or date or buy a cute outfit or go on that beach vacation until those magic digits pop up on the scale.

When we’re goals focused, we keep trying the next fad diet – the one that can get us to our destination as quickly as possible. And I think you know how that usually turns out.

Permanent weight loss happens when you adopt a values focused approach as you “drive” to your destination.

If you’re ready to go on a values driven journey + learn about yourself + grow as an individual as you move down the scale, then coaching might be right for you.

I’ll have a couple of openings for new personal weight loss coaching clients coming up in early January. Are you in?

I work with determined + smart + courageous women who want a healthier body and a more delicious life! No calorie counting required.

Simply click here to schedule a free Discovery Session or email me directly at robyn@chickadeeweightloss.com.

~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.

November 5, 2015 By Robyn

Is “I’m Fat” In Charge of Your Life?

Thoughts swirl around in our minds all day long. And not all of them are rose colored.

I started keeping track of my non-rosy thoughts this morning (knowing that I would be writing this post)…

My hair is a mess.
I should have worded that email differently.
She’s so much fitter than I am.
I should get up earlier.

…and it’s only 10:00.

It’s normal to have a wide variety of thoughts. What a relief, right?

The key to creating desirable outcomes has nothing to do with eliminating all of our negative thoughts + feelings. That’s im-fricken-possible! It’s about being able to step back and witness our unproductive thoughts + emotions without letting them run the show.

When you can see the thought + not judge it + not buy into it, then you get to choose how to act – instead of flying on autopilot.

Let’s use, “I’m fat,” as an example.

So many of my clients let these two little words drive their behavior. When your mind starts playing the, “I’m fat,” recording – notice how you act.

Does the thought help you be the person you want to be?

Does it help you do the things you want to do?

My guess is N-O no.

Most of my clients truly want to treat their bodies with care and respect. They want to exercise and make healthy choices. They value self-care.

Now imagine if I could wave my magic wand and just like that, “I’m fat,” no longer had any power over you. Imagine if it didn’t cause you to feel bad or not good enough.

Let that really sink in for a moment. I’m fat = totally unaffected. Did that blow your mind?

How might your life be different if you didn’t have to carry the burden of your thoughts with you?

When we get all tangled up in our story…

I’m fat.
I have no willpower.
I’ll never be healthy.
I don’t have the discipline it takes.
I’m a failure.

…it doesn’t help us live our values.

Instead we usually avoid socializing + feel bad about ourselves + plan our next restrictive and cruel diet while binge watching the Netflix show du jour and eating Doritos.

Why do we do this? Our beliefs drive our behavior via the feelings they create. And I’m fat usually creates feelings of shame + insecurity + self loathing.

It doesn’t matter if the thoughts are true or false. The question to ask is,

Does it help me to hang on to this thought?

There’s a simple way to lessen the impact of these thoughts.

When you notice the thought, don’t challenge it or dispute it. Don’t try to push it away or replace it with something positive. Simply replay the words with, “I’m having the thought that,” in front of them.

I’m having the thought that I’m fat.

I’m having the thought that people think I’m lazy.

I’m having the thought that I don’t have what it takes.

See the thought for what it is – a thought. Then ask yourself…

If I let these thoughts guide what I do, does it help me be the person I want to be?

XO ~Robyn

I’m all booked up for private Weight Loss Coaching through the end of 2015! If you want to work with me in January, don’t wait to reach out. Contact me now to get on the waitlist.

Simply click here to schedule a free Discovery Session or email me directly at robyn@chickadeeweightloss.com. Let’s chat and see if we’re a good fit.

I work with fun + smart + courageous women who want a healthier body and a more delicious life! No calorie counting or elimination of food groups required.