Robyn Spurr

Personal Health and Weight Loss Coaching For Women

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Practicing Self-Compassion

self-compassion

“Lack of forgiveness causes almost all of our self-sabotaging behavior.” ~Mark Victor Hansen

Everyone struggles with self-criticism. EVERYONE. Isn’t that a relief?

  • I’m a failure.
  • I’m a bad person.
  • I’m so messed up.
  • I’m a bitch.
  • I can’t get it together.
  • I’m too sensitive.
  • I screwed up – BIG time.
  • Something is wrong with me.

The human experience is difficult for everyone. Life isn’t meant to be goldendoodle puppies and fairy dust 100% of the time. But when things go wrong in our own lives, we tend to slip into isolation. We tend to falsely believe we’re alone in our suffering.

Self-criticism feels crappy – but there is nothing more painful than feeling cut off and isolated.

  • Everyone else is living a normal happy life.
  • Everyone else has it figured out but me.
  • Other people don’t beat themselves up like I do.

Instead of trying to STOP self-criticism altogether (which is impossible), begin to practice self-compassionate thoughts…

  • The human experience is hard for everyone.
  • This is a moment of suffering. Suffering is part of life.
  • The human experience is imperfect.
  • This will get easier in time.
  • It’s not just me – everyone struggles.
  • Everyone says unkind things to themselves from time to time.
  • Life goes wrong sometimes.
  • I love you anyway.

One of the biggest obstacles to practicing self-compassion is the belief that beating ourselves up is motivating. The research points to the opposite.

Self-criticism almost always leads to feeling discouraged – and discouragement is NOT a motivating state of being.

Self-compassion on the other hand, is linked to increased well-being. Rather than encouraging self-indulgence, research supports the idea that self-compassion enhances motivation.

In other words, self-compassion will NOT lead to sitting on the couch all day consuming pint after pint of Rocky Road ice cream.

If beating yourself up isn’t working for you (and I can pretty much guarantee it’s not), why not give self-compassion a whirl?

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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Are You Treating the Symptoms?

areyoutreatingthesymptoms

The discomfort of being stuck on the diet – gain it back – diet – gain it back roller coaster is often easier to deal with than the reasons behind our overeating.

  • Our inability to say no.
  • The secret we’re hiding.
  • The job we hate.
  • The fear of getting to know ourselves.
  • The unresolved anger and resentment.

The only way to solve our weight problem for good is to address the reasons we’re turning to food. There is no other way. Your weight is a symptom of a deeper issue. Counting calories is symptom work. It’s a distraction – and quite frankly, a waste of time. Weight coaching is about problem solving.

Is it easy – no. Is it the most amazing work you will ever do – absofreakinglutely!

If you’re serious about losing weight and keeping it off, it’s time to stop asking the same old familiar questions…

  • Why can’t I lose weight?
  • Why don’t diets work for me?

The questions you really need to ask require you to dig deeper…

  • Why am I turning to food when I’m not hungry?
  • What is bothering me besides my weight?
  • How do I manage stress?
  • Why do I always say yes, when I really want to say no?
  • What brings me joy – other than food?
  • Am I willing to forgive myself? Why or why not?
  • Why am I afraid to ask for what I want?
  • What am I avoiding by turning to food?

If you’re ready to stop dieting and start digging in, let’s chat. Discovery Sessions are free – no strings.

Because it’s time to end the struggle for good.

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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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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The Sensible “Diet”

Today I’m going to ask you to consider saying NO to restrictive diets and cleanses and detoxes and all other lose it fast schemes – forever. There is this new and some might say radical approach to weight loss.

Let’s call it the Sensible Diet.

sen·si·ble adjective (of a statement or course of action) chosen in accordance with wisdom or prudence; likely to be of benefit.

I hear you.

But that sounds SO boring Robyn! It will take forever to lose weight being sensible. So and so expert says if I want to lose weight, I can’t eat sugar – ever again. And I have to count every calorie. And limit them to 1200. And there’s this new diet – where I can lose 20 pounds in 10 days. And I should avoid all “bad” foods – so I can have a flat stomach and a thigh gap and…

Stop the insanity! Please.

If you want to lose weight and keep it off, it requires adopting a way of eating and moving your body that is reasonable, feels good to you and that you’re willing to adhere to for a lifetime.

Sensible is the new black.

Sensible is sexy. Sensible is how I lost the weight – and kept it off for 15 years. Sensible helped me overcome an eating disorder and say goodbye to obesity. Sensible is freaking awesome!

So what exactly does a sensible lifestyle look like?

sensible

Look, my stomach isn’t perfectly flat and there’s cellulite on the back of my legs. I eat a little bit of chocolate almost daily and always put half and half in my coffee. I steal French fries off my husband’s plate and have a few drinks every week (Mmm stout).

I hit the gym twice a week for an hour (not 6 or 7 times) – and hike with my dog as often as possible. And sometimes I skip a workout or eat a cookie, just because.

And guess what – my weight is healthy and normal (5’6” 135 pounds). It’s been this way for years now. I’m a size 8, not a size 2 – and have no desire to do what it takes to be a size 2.

I’ve learned to trust my body and let it be my guide – and I have never felt so much peace around food + self-love.

XO Robyn

If you’re ready to say goodbye to dieting and punishing and suffering for good – then contact me Chickadee. 

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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.​