Robyn Spurr

Personal Health and Weight Loss Coaching For Women

Coaching Tools

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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.

  1. What’s not working? (or – What’s the problem?) 
  1. What am I doing (or not doing) to create this result?
  1. What do I want to create instead?
  1. 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.

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Awesome-ize Your Life With Opposite Action

Repeat after me…

The brain is an inconsistent advisor.

Go to the gym, you’ll feel amazing afterwards.

But I’m sooo tired – and look, the new season of Empire is available.

***

That cake totally isn’t worth it + I don’t even like red velvet.

Come on, it’s a celebration. EVERYONE is eating cake.

***

It’s almost 11:00, better get to bed soon.

Just one. more. episode.

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That’s why it’s up to you to decide whether to act on a piece of advice – or not.

If you want to achieve your goals, you’re going to have to become a pro at saying “no” to the committee in your head.

To help change our unproductive patterns of behavior, we can apply a behavioral change tool called opposite action.

Here’s how you do it…

If you’re struggling with a negative emotion, one that you can’t seem to shake – stop trying to “fight” or “resist” the feeling – and change your actions instead.

In other words, do the opposite of your urges in the moment you’re feeling the unpleasant emotion.

I know, it seems so simple, almost too simple – but stay with me…

Know that this technique won’t work if the emotion is justified – like when a beloved pet passes away. You’re going to feel sad no matter what you do, right?

But let’s say you’re feeling shame around your body. Maybe you just want to bury yourself under a blanket fort + binge watch Netflix + eat a pint of coffee caramel fudge ice cream.

You know this isn’t healthy. And you know it’s just going to lead to feeling even more shame. But it’s your go-to habit when feeling body shame.

What opposite action suggests is that you TAKE ACTION as a way to transform the emotion.

Maybe you call a friend – or go outside and breathe in the fresh air – or dance around the living room while belting out Adele or Taylor Swift or Queen Bey.

I can’t begin to tell you how often I use this tool in my own life – and how much of a difference it makes.

When we take actions that are aligned with our goals and values – slowly but surely, we start to feel better. And who doesn’t want to feel better?

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.

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10 Things…

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Body shaming + deprivation diets + punishing cardio workouts NEVER result in long-term success.

I promise you.

In my coaching practice, women come to me from all over the map and they always have at least one thing in common – a deep desire to get out of suffering.

This desire comes from a place of love.

I know that our past behaviors don’t always feel like love. But so many of us keep trying because we love ourselves enough to want to end the suffering. We believe – deep down – that there’s a pathway to health that isn’t quite so cruel and punishing.

But those slick weight loss ads and boot camp before and after photos keep sucking us back into a vicious cycle of repeating the same old…

…punish + give up + feel shame + start over.

Healing does not take place when you’re being mean.

One of the exercises I do with my coaching clients is to have them come up with a list of at least 10 things they like about themselves. 

And for most of my clients, this is hard to do – like hard x 5000.

When I tried this exercise myself for the first time, I got stuck at #6. And my brain went straight to…

…seriously Robyn, you can’t come up with 10 things you like about yourself. You’re a horrible person. A failure. A loser.

That inner critic showed up super fast.

I kept going and eventually came up with 10. But I had to dig deep.

What we like about ourselves is usually buried under piles + piles of stuff we don’t like.

Now here’s what was SO VERY fascinating about this exercise – not a single item on my list had to do with the appearance of my body.

Nada.

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Go and create your own list. And when the committee in your head starts telling you that you’re not good enough or thin enough or you could use a little botox – read your list.

Because you are so much more than a number on a scale. 

Here’s my list. I’d love love LOVE to see yours Chickadee. Email it to me or post it on Facebook.

  1. I’m sensitive to other people’s feelings
  2. I’m resilient
  3. I’m a good cook
  4. I love to travel + experience new things
  5. I’m optimistic
  6. I’m curious about the world + love learning
  7. I’m quick to forgive
  8. I have a deep appreciation for nature
  9. I never give up on people – ever
  10. I’ve finally learned to embrace my imperfections

XO ~Robyn

I’m currently accepting new clients! 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.

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Values Driven Weight Loss

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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.

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 help​​s women learn to manage their emotions without food and reach their healthy, natural weight without all the diet craziness.