Robyn Spurr

Personal Health and Weight Loss Coaching For Women

Simplify

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Eating Healthy Doesn’t Have to Be So Damn Complicated

The allure of a new diet is tempting. Starting over. Renewed hope.

Maybe this one will work.

This time I’ll stick with it.

20 pounds in 30 days!

But as the days and weeks pass, the new diet becomes overwhelming. The strict rules are frustrating. If you eat something you’re supposed to avoid, you feel guilty. If you’re at a social event flush with foods not allowed on your diet, you feel miserable and alienated.

There’s another way.

It’s not a fad. It’s not sexy. It won’t promise you rapid results. There are no foods or food groups to avoid (yay carbs!). No restrictive guidelines. It can be adapted to every social situation. And you can indulge in your favorite treats without feeling guilty on occasion.

It’s what I call The Vanilla Diet.

Plain. Simple. Uncomplicated – and delicious (in my opinion).

The Vanilla Diet generally consists of:

  • a variety of whole, minimally processed foods;
  • prioritizing fruits and vegetables;
  • including a good source of animal or plant protein with most meal;
  • a healthy mix of different fats;
  • plenty of water;
  • a variety of high-fiber “smart” carbohydrates based on activity levels;
  • eating to the point of satisfaction without getting stuffed;
  • enjoying your favorite not-super-healthy foods occasionally.

This way of eating is flexible and stress-free. It can be followed at restaurants, on vacation, at a party – anywhere.

No more obsessing. No more counting. No more cleanses. No more pencils. No more books. Sorry, I couldn’t resist.

If trying to keep up with the diet flavor of the month has left you worn out and weary, maybe it’s time to come home to the basics. Because eating healthy doesn’t have to be so damn complicated.

XO ~Robyn

I work with women who want to learn how to create real + lasting health changes. We’ll use a sustainable, practice-based approach to build healthy habits into your life, one day at a time for an entire year.

As your coach, I’ll provide accountability + direction + support every step of the way. I’ll help you stay consistent, no matter what life throws at you.

If this approach resonates with you, CLICK HERE for details on how to work together.

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One Habit at a Time

Losing weight and getting in shape can feel like a monumental undertaking. It requires changing not just one or two, but dozens of habits…

Drink more water, go to the grocery store, prep food, make time to exercise, eat more whole foods, get 7 or 8 hours of sleep.

It’s why so many people either give up – or don’t even bother to try. It’s why we tend to succumb to all or nothing thinking.

“If I can’t eat clean AND exercise for 30 minutes a day AND get 8 hours of sleep, then why bother?!”

I recently revisited one of my favorite books, The Power of Less, by Leo Babauta – and ALL THE LIGHTS went on in my brain. The author shares the following data:

  • Adopting one new habit at a time results in an 85% chance of success
  • Adopting two new habits at once: a 35% chance of success
  • Adopting three or more new habits at once: less than 10% chance of success

MIND BLOWN!

As a result, I’ve decided to overhaul the way I coach my clients.

New Rule: Only one new habit at a time.

I’ve implemented this approach in my own life. Because even yours truly has room for improvement. My very first habit? A glass of water every night for two weeks. That’s it.

Each new habit should be clearly defined and easy to measure. It should also feel doable.

When creating a new habit to practice, ask yourself, “on a scale of 1-10, how confident am I that I can do this every day?” If your answer is 8 or less, scale it back – even if it seems ridiculously small. And then practice that new habit for two weeks before adding on.

Will you transform your life and body in six weeks? Of course not. But you’ve likely tried the “all in” approach – again and again, with the same crappy long term results.

Practicing one habit at a time generates – and more importantly, sustains – momentum.

And that’s exactly how you create lasting + permanent change.

XO ~Robyn

I work with courageous + determined women who are ready to say goodbye to yo-yo dieting for good. We’ll use a sustainable, practice-based approach to build healthy habits into your life, one day at a time for an entire year.

The result? You’ll develop healthy habits that become second nature and last a lifetime. You’ll lose the weight (and inches) you haven’t been able to shed – for good.

If this resonates with you, CLICK HERE for details on how to work with me.

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Transform How You Eat With One Simple Question

Today I want to share a simple tip you can implement right away that will radically change the way you eat.

WHAT we eat isn’t the biggest problem – which is why diets don’t work long term. In order to transform our relationship with food, we need to investigate the WHY behind our overeating and HOW we eat.

A little less nom nom nom and a little more OM.

I’m totally making up this number, but my guess is that 90 something % of Americans are completely checked out when eating. We’re working + driving + surfing the intertubes + reading emails + watching TV.

We start eating and POOF – our oatmeal or sandwich or bowl of popcorn is gone. We didn’t even taste it. We never got a chance to enjoy it.

Today I’m offering a simple strategy. Before you put the next bite in your mouth, ask yourself the following question.

Is there still food in my mouth?

If the answer is NO – eat another bite.

If the answer is YES – finish what you’re eating.

If you’re using a fork or spoon, putting it down between bites helps.

That’s it.

The next time you eat something, give it a go. You’ll probably screw it up. So what. Keep trying.

I promise you – this simple practice will radically transform how you eat. ​

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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5 Simple Non-Food Soul Soothers

The sunrises here in Colorado have been spectacular lately…

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Spending time admiring the natural beauty around me is my favorite way to soothe my soul. Much more effective than say – 27 Oreo’s and half a pint of ice cream.

Non-Food Nurturers provide a dose of pleasure and contentment. They create good feelings + soothe the soul without all the extra calories.

Here are 5 simple ways to soothe your soul (without food)…

1. Read Fiction.

I joined a book club in January of this year because I knew I was reading too much serious stuff (self-help, psychology, business books, oh my). Now I still love me some Brene Brown, but instead of curling up with latest and greatest edition of…

  • improve yourself
  • uplevel your life
  • become your best self

…consider adding something more lighthearted or whimsical to the mix. I’m currently devouring The Book of Speculation by Erika Swyler. It’s filled with tarot cards and traveling carnivals – hauntingly fun and perfect for fall.

2. Unplug!

For an hour, an evening, a day. No email. No Facebook. Read a book. Take a bath. Have a conversation with your spouse minus the iPhones. Stare at the sky. You can do it.

3. Keep a Savor Life Journal

Write down one thing every day that was lovely or made you smile or filled your heart with joy. Read more about keeping a Savor Life Journal here.

4. Spend Time Appreciating Nature

Even if you live in Manhattan, you can visit Central Park or look for the moon in the sky or admire the sunset.

5. Say No

You don’t have to do ALL THE THINGS. If it excites you, say yes. If it doesn’t, say no.  How do you know if you’re saying yes when you should be saying no? One word – resentment. Saying no = less resentment = more time to nurture your soul.

XO ~Robyn

Interested in Private Weight Loss Coaching? Click here to schedule a Discovery Session or email me directly at robyn@chickadeeweightloss.com. I’d love to work with you. Let’s make it happen.

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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.