Robyn Spurr

Personal Health and Weight Loss Coaching For Women

Coaching Tools

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One Small Change (the power of micro-goals)

microgoals

The new country is where you are called to go. ~ Henri J.M. Nouwen

I finally joined a book club – after years of contemplating + debating + hemming and hawing.

Here’s why.

I wasn’t getting the result I wanted – to read at least 40 books/year.

And I wasn’t getting the result I wanted, because I was doing the SAME OLD THING.

  • Facebook
  • Too much TV (although I do NOT regret Game of Thrones – not one little bit)
  • Pinterest!

If you’re not getting the result you want, you have to replace what you’re currently doing with something new.

You don’t necessarily have go out and join a book club (or a gym). Start with one small change – like reading instead of watching TV for 15 minutes each night – or eating just one serving of veggies a day – or walking for 5 minutes at lunchtime.

Micro-goals are small but meaningful daily actions that can lead to accomplishing bigger goals.

I stumbled upon this journal entry by Catholic priest and writer Henri J.M. Nouwen a few weeks ago – and man oh man, did it resonate.

“You know the ways of the old country, its joys and pains, its happy and sad moments. You have spent most of your days there. Even though you know you have not found there what your heart most desires, you remain quite attached to it. It has become part of your very bones.“​

As the New Year draws near, and visions of diets + detoxes + calorie counting begin to swirl around in your head – consider your past results.

Doing what you’ve always done will get you more of the same old same old.

Wandering about in the old country will never lead to exciting new adventures or meaningful change.

One year from now you can have the outcome you crave. Whether it’s permanent weight loss – or something else entirely – like reading 40 books a year.

Each time you do something differently, you’ll feel successful – and that will inspire you to do it again. Small changes add up – one micro action at a time.

Ready to make a commitment to yourself and your health in 2015? I’ve got two openings for 1:1 Weight Loss Coaching starting in January. 

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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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.

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Creating Rules You Love

rules you love

Dream it and you can achieve it! Well, not exactly…

It’s one thing to fantasize + dream about + pray for the day you’ll arrive at your goal weight. It’s another to actually gather the tools you need to do it, apply them and make it happen.

We like to spend a great deal of time imagining ourselves in our ideal body.

We visualize how we’ll look, the praise we’ll receive, the sarong free beach vacations, and all the new things we’ll enjoy doing as thinner versions of ourselves.

Envisioning feels amazing in the moment – we get a lovely dopamine surges that lights up our brains with anticipation. That’s why planning your next diet feels so good. But – as NYU psychologist Gabriele Oettingen discovered in her research – envisioning doesn’t correlate with actual achievement.

Remember The Secret? Exactly.

There is a key ingredient missing from this approach – and that ingredient is considering and planning for the obstacles that might get in our way. We need to think about the positive outcomes we want to achieve, while simultaneously creating strategies to overcome these obstacles.

Try it…

What are three obstacles that might be keeping you from reaching or maintaining your weight loss goal?

For example…

  • Making poor choices when eating out.
  • Eating too much at dinner.
  • Letting myself get way too hungry and then eating everything in sight.

Now, come up with a strategy (or two or three) to overcome your top three obstacles.

If you have a set of strategies in place, you can avoid the grand internal debate. You know what I’m talking about.

Ooh there’s Lobster Mac and Cheese on the menu. That sounds amazing – and Sue is ordering it. But I shouldn’t – because I’ll feel terrible + stuffed + guilty if I do. But I might not have the chance to order it – ever again. And why does Sue get to have it? That’s not fair. She doesn’t even need to lose weight. Ugh, what should I do? Screw it, I’m ordering it.

Instead of relying on willpower to white-knuckle your way through potential pitfalls, come up with solutions. And by solutions, I mean a set of rules – your rules – rules that feel good + doable to you.

  • If I’m out to dinner, I still make healthy choices.
  • If I’m out to dinner, my limit is two glasses of wine.
  • If someone orders dessert for the table, I take no more than three bites – but only if it’s something amazing and totally worth it.

Establishing a set of rules, eliminates the debating + justifying + negotiating.

Creating your own set of rules is not about being mean or punishing yourself. It’s about love. Tough love. Pure love.

And healthy is a place you get to with love.

XO ~Robyn

Robyn Spurr is a Certified Health & Weight Loss Coach, Personal Trainer and founder of Chickadee Weight Loss. She helps women end the suffering with food and their bodies and teaches them how to lose the weight – for good.

What the heck is Weight Loss Coaching? It’s like Personal Training – for your mind.​

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The Art of Joy Eating

joy

I’ve been trying to write a blog post for y’all about Joy Eating for weeks. It’s one of the most integral weight coaching topics. Invariably, I veer off in a different direction every time I go to work on it.

There’s just too much to share. A blog post simply won’t do. 

SO, I recorded a call and set up a web page devoted to the topic. And it’s all yours – for FREE. No strings. Why? I want as many women as possible to find peace with food and their bodies. It’s my mission. My passion.

Over the weekend, I started reading Chris Guillebeau’s new book, The Happiness of Pursuit. His book isn’t about weight loss, but he wrote something that made me go hmm. 

“Losing weight or getting out of debt are worthy pursuits, but they shouldn’t be a lifelong focus.”

And that’s exactly what this work is about – helping women end the struggle with food so they can get on with their brilliant lives.

The call is only 12 minutes long. Click here to get access and be sure to check out the coaching tool included on the page. It’s called the Tedious Powerful Worksheet – and it ROCKS!

Until next week. Mwah!

~Robyn

If you want to learn more about what it’s like to work with a Weight Loss Coach, simply contact me and we’ll set up a FREE Discovery Session. No sales pitch. No gimmicks. No shenanigans. I can’t wait to hear from you.

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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.