Robyn Spurr

Personal Health and Weight Loss Coaching For Women

Self Care

By

It’s Time to Put the Scale Away When…

If you have a history of yo-yo dieting, relying on the scale for motivation can easily backfire.

Let me explain.

If the scale number is higher than we hoped for, it can cause anxiety. And anxiety about our weight tends to send us beelining toward our “hidden” stash of Thin Mints.

On the other hand, that same higher than hoped for number can trigger calorie restriction or the elimination of foods/food groups (no more ice cream, no more carbs), thereby setting the stage for an inevitable binge.

Now if the number is lower than expected, it’s easy to justify a food “reward” or overeating.

“Woohoo, I lost 3 pounds, it’s cheesecake for dinner tonight!”

If any of these scenarios ring true, know that you’re not alone. In fact, you’re perfectly normal.

That said, maintaining your sanity and avoiding even more destructive yo-yoing might require tucking the scale away for a bit and focusing on alternative ways to track your progress.

Living a healthier life should not (I repeat) should NOT cause you anguish and anxiety. (If it does, perhaps it’s time to consider a new way. Let’s chat!)

Here are some alternative ideas for measuring progress:

  • Are you drinking more water?
  • Are you taking the stairs instead of the elevator?
  • Do you feel more confident that you’ll make good food choices?
  • Are you eating more fruits and veggies?
  • Do you feel stronger? More resilient?
  • Are you going to bed earlier? Sleeping better?
  • Are you taking lunch to work vs ordering take out (or hitting the breakroom for donuts)?
  • Are you loading up on healthier choices at the grocery store? Or skipping the chip aisle?
  • Have you started eating one instead of two bowls of ice cream at night?
  • Can you walk a little farther today than you could three months ago?
  • Is your LDL cholesterol going down?
  • Do your clothes fit better?

Remember – the scale is only ONE way to measure progress.

Take a minute to answer this question:

What are three things (other than the scale) that will tell you you’re moving closer to your health goal?

You’ll find that it’s so much easier to stay motivated if you can find small signs of everyday progress.

You never know where progress may be lurking. Keep an open mind, and hunt for it.

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.

By

What’s Way Better Than Food?

img_0469

Over the summer, I noticed that I was turning to food more often than usual. My scale noticed too.

So I sat down with my Top 5 Values and BOOM! – it was abundantly clear that I was altogether neglecting my adventure value.

My husband and I had been discussing the idea of visiting Scotland for about two years. But we came up with excuse after excuse for not booking the trip…

  • We don’t want to leave the dog
  • It’s too hard to step away from our businesses
  • Flights are too expensive right now
  • Maybe next spring – or in 2018

When we’re trying to lose weight, most of us rely on willpower to resist our desire for food – until we inevitably run out of willpower.

But there’s an alternative approach to weight loss that happens to make life even more fulfilling. Yes, MORE fulfilling.

Ask yourself this question. What’s way better than food in your life? What gives you even more pleasure than your favorite treat?

When I answered this question for myself, here’s what I came up with…

  • Planning + going on adventures and road trips
  • Hiking + snowshoeing in nature
  • Having fun with my friends
  • Reading an amazing book that I can’t put down
  • Learning something new
  • Feeling a sense of accomplishment

My invitation to you is to no longer think of losing weight as a period of deprivation. When we purposefully increase the amount of time we’re dedicating to behaviors that create more pleasure than food, the desire for the extra food tends to fall away.

Step #1 – Get clear about what’s better than food in your life.

Step #2 – Decide how you can create more of these things. Be specific + create an action plan.

Step #3 – Take action! If being in nature is better than food, work out a way to carve time out of each day to go outside. If you crave adventure – stop waiting for the perfect time and book that trip.

And that, my friends, is how you lose weight without all the craving and deprivation.

I lost a pound and a half while in Scotland. Food wasn’t a priority. Food was simply there to fuel my life.

The hubby and I are planning a quick weekend camping trip to Utah in a few weeks. No more snubbing that adventure value for me.

When we create more of what brings us lasting pleasure in life, the fleeting pleasure from food becomes less compelling.

When life is more delicious, all that extra food simply isn’t necessary.

XO ~Robyn

Weight Loss Coaching is not another fad diet, cleanse or get thin quick scheme. This approach is a pathway to sanity around food, a healthier you, lasting results – and a more delicious life.

I work with courageous + determined women who are ready to say goodbye to yo-yo dieting and calorie counting – for good. If this approach resonates with you, then LET’S CHAT Chickadee!

img_0296

Loch Ness, Scotland

 

By

More Powerful Than a Food Journal?

pexels-photo-10978-large

What you pay attention to grows. ~Geneen Roth

Tell me to what you pay attention and I will tell you who you are. ~Jose Ortega y Gassett

What we think, we become. ~Buddha

See a trend here?

What do you give more attention to in your life? That big bowl of ice cream you “shouldn’t” have eaten + how much you hate your thighs — or what you did well + like about yourself?

Most of us are conditioned to focus on our perceived failures and disappointments.

It’s human nature – our default setting.

But our brain is plastic. We can create new pathways + habits + patterns. We can rewire our brain. We can create a NEW default mode. A mode that leads to more cheers + smiles + feelings of accomplishment.

Every action we take either moves us closer to — or farther away from our goals and a more fulfilling life.

What if we chose to stop giving the missteps and so called “screw ups” so much of our attention?

What if we chose to consciously shine a light on the successes?

How might our lives transform?

I’m in the midst of a personal experiment. Earlier this week, I started keeping what I call a Towards Journal.

It’s simply a list of every action I’ve taken that propels me towards what I want for myself in life.

In other words — the actions I take each day that are in line with my top values (connection, adventure, fitness, skillfulness, kindness). The actions that make me feel proud + accomplished + fulfilled.

Now I’m only on day 4, BUT — I think I’m on to something you guys.

When we’re focusing on what we’ve done well, we go out of our way to create even more actions to add to the list.

What you pay attention to grows. ~Geneen Roth

If you’re trying to lose weight or increase your level of fitness or simply want to feel more fulfilled (and who doesn’t want that?) – give it a try.

Commit to 30 days.

Figure out your Top 5 Values.

Write down every towards move.

Check in with yourself at the end of the month.

Notice if you’re closer to your goals than you were 30 days prior.

Notice if you feel more fulfilled.

Be amazed by your ability to create positive change…

…one small action at a time.

XO ~Robyn

Ready to get off the yo-yo diet rollercoaster, make peace with food, reach your leanest livable weight and reshape your life?

To learn more about private Weight Loss Coaching, CLICK HERE to schedule a free Discovery Session or email me directly at robyn@chickadeeweightloss.com.

By

Letting Go of the All or Nothing Approach to Weight Loss

mango-pineapple-green-smoothie1

I’ve read at least three articles about abstaining from alcohol for the month of January (aka Dry January) – along with countless articles + blogs about detoxes, cleanses and of course – diets. And it’s only January 11th.

Most of my life was spent either on a diet of off a diet. Either being good – or bad. Can you relate?

Those were also the years when I was battling bulimia and hating my body – no matter what the scale said.

We live in a society that is all about extremes…

  • A month-long boot camp to punish ourselves for a sedentary December
  • A juice fast to make up too many Christmas cookies
  • Diet all week – binge all weekend

Restriction tends to have a rebound effect.

Whole 30 = ALL THE SUGAR when the 30 days is over

Dry January = “pour me another” February

Pre-cruise detox = buffet binges for 7 straight days

You get the point.

BluePrint_Cold_Pressed_Juice

When I talk about moderation with my clients they love the idea. But when it comes to putting moderation into practice – that’s where the REAL work begins. It’s a foreign concept to those of us who are recovering yo-yo dieters.

If we embraced moderation – all year long – we wouldn’t be so tempted by fad diets + bootcamps + detoxes.

Moderation isn’t sexy. Moderation doesn’t promise that you’ll lose 20 pounds and two dress sizes in a month. Moderation doesn’t promise flat abs or buns of steel.

What moderation can give you is freedom.

Moderation can teach you to listen to your wise body and let it guide your decisions – rather than relying on a set of external rules.

Moderation is a way out of suffering – and a first class ticket out of Extreme Land.

Your body is so very wise.

If you tune in, it will tell you when to eat and when to stop. It will let you know which foods make it feel great – and which ones don’t. It will say – hey, I’m hurting – how about we take a break from the gym today.

Swinging between extremes is exhausting and ultimately unsustainable.

Dieting is NOT a successful permanent weight loss strategy.

Before you hop on board the train to Fast February or Detox March – stop and ask yourself one simple question…

How has the all or nothing approach been working out so far?

And if you’re ready to try something new, let’s chat Chickadee.

XO ~Robyn

I’m currently accepting new private coaching 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.

480752_10151379512882488_586574125_n

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.