Robyn Spurr

Personal Health and Weight Loss Coaching For Women

Coaching Tools

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Why Your Story Matters

story1
When things are going well in our lives…We’ve lost 20 pounds.
Our new job is awesome.
We‘re dating a keeper.

…we often sabotage our success + happiness.

Why?

Two words – our story.

Embracing positive change can be challenging if the story you’re telling yourself sounds something like…

I don’t deserve to be happy.
People always disappoint me.
This is too good to be true.
I always gain the weight back.

I don’t like change.I could go on.

When you’re unable to identify + transform your story, you’ll continue to create the same outcome.

And then you’ll say – see, I was right.

Can’t begin to tell you how many times I’ve done this myself.If there is one thing I’ve learned over the past few years, it’s that we have WAY more power to create our lives than we realize.

So take a little time to look at the story you’re telling yourself.

And if your story is more tragedy than inspiring autobiography, it might be time to sit down and do some editing. Pen to paper. Get on it!

XO ~Robyn

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How Often Should I Weigh Myself?

How often should I weight myself

How often should you weight yourself?

If you asked me this question a few years ago, I might have said once a week or quite possibly – toss that evil scale in the trash. But I’ve changed my tune when it comes weighing in.

My current recommendation is to weigh yourself daily at the same time of day.

I can hear the moans and groans. Stay with me.

Here’s why…

Daily fluctuations in body weight (plus extra monthly fluctuations for women) are normal. Some days I hop on the scale and weigh two or even three pounds less (or more) than the day before. And I don’t vary my caloric intake all that much on daily basis – even on weekends. It’s just that it’s NORMAL to have daily weight fluctuations.

Now let’s say you weigh in once a week – on Thursday. The week before the scale said 167.

You step on the following Thursday and it’s STILL 167. Now it’s quite possible the number was 165 or even 164 on Wednesday – but you’ll never know. All you know is that your weight stayed the same – even though you exercised and ate according to your hunger and passed on that slice of cake at the party.

Consequently, your brain goes haywire…

  • I can’t believe I didn’t lose any weight this week.
  • I’ve been working so hard, it’s not fair.
  • There must be something wrong with my body.
  • This just isn’t worth it.
  • Screw it; I’m having pizza today – and cake.

If you weigh yourself every day and take the average at the end of the week, you’ll get the most accurate figure. This approach eliminates the possibility of a daily fluctuation throwing everything off (and subsequently messing with your head).

As long as you’re aware that daily fluctuations are normal and you don’t let them get you down, then I highly recommend trying this approach.

So WHEN should you weigh in?

The best time to weigh yourself is always first thing in the morning – before eating or drinking anything. Our weight can vary throughout the day based on what we eat, drink and how much exercise we do.

Please don’t weigh yourself in the morning one day and before bed the following day.

Same time, every day. Make it part of your daily routine, like brushing your teeth.

Just as a person with diabetes needs to check his or her blood sugar, those of us who have struggled with our weight need to monitor it frequently.

And once you reach your goal weight, consider setting a “take action” weight.

It’s almost inevitable that you’ll regain some of your weight – life happens. Decide ahead of time to reexamine your eating and exercise when the scale reads about 4-5 pounds above the weight you’d like to maintain. This will help you keep 5 pounds from becoming 15 or 20 — or 50.

PS: I originally planned to use this food + exercise tracking tool for two weeks – but I’m having way too much fun! So I’m gonna keep on tracking – indefinitely. Oh – and I lost 2.5 pounds since using it – even though I wasn’t trying to lose weight. Keeping a food journal (even without counting calories) works!

If you join, feel free to follow me @rspurr and I’ll follow you back.

XO ~Robyn

I’m currently all booked up. My next opening for one on one coaching will be in late May/early June.

To find out more about how to work with me and to schedule a Discovery Session (so you can get on the waitlist), please hit reply or email me directly at robyn@chickadeeweightloss.com.

In the meantime, click here to listen to my free Weight Loss Coaching webinar. I’d love to work with you. Let’s make it happen.

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The Purpose of Eating

eat

“The purpose of eating is to eat.”

~Thich Naht Hanh

When we eat, we’re usually distracted by our thoughts.

We plan, worry, work, daydream, drive, read, watch, surf.

We think about our commute, the weather, what’s for lunch, that new book we want to read, that yoga class we meant to sign up for.

We think about everything except the food in front of us.

Honestly, when was the last time you ate breakfast and gave it your undivided attention?

Eating can be a sacred ritual. A gift to yourself. A chance to take a break and just be.

For the past few months, I’ve been devoted to practicing mindful eating – focusing 100% on my food. No surfing, no reading, no thinking about my day.

When my mind wanders (which it inevitably does), I gently bring it back to the snack or meal in front of me.

And it’s been awesome.

Here’s why…

  • It’s a delightful little break from the busyness of the day – a sacred and quiet time out
  • More satisfaction from food
  • Food tastes richer + more complex + more interesting
  • It’s easier to stay plugged into hunger and fullness cues
  • Greater satisfaction = less food required 
  • It’s fun + pleasurable + calming​

Mindful eating is not a diet. It’s about experiencing the pleasure of eating more intensely.

The only thing on your mind when you’re eating ought to be what you’re eating.

XO ~Robyn

*****

PS: I’ve got TWO openings for private Weight Loss Coaching coming up in early February.

You + Me + 12 Weeks = ​

  • Old + Outdated + Ineffective Beliefs Demolished
  • Radical Changes Implemented
  • Inner + Outer Domain Transformed

Click here to schedule your Free Discovery Session.

 PSS: Want to learn more about Mindful Eating? I recommend this short + sweet book by Thich Naht Hanh.

 PSSS: Crunched for time? I’m loving these easy, pop ’em in the microwave street tacos right now.

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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.