Robyn Spurr

Personal Health and Weight Loss Coaching For Women

Self Care

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8 Problem + 8 Solutions

solutions

Hello Gorgeous!

A recent conversation with a client sparked the idea for today’s post. She’s lost nearly 20 pounds and her clothes are too big. Kind of an awesome problem to have, right?

She doesn’t want to invest a lot of money in a new wardrobe – because she’s not stopping until she reaches her healthy natural weight (you go girl!).

It doesn’t matter what size you wear. If doesn’t matter if you’re losing weight – or not.

Every woman should have a few pieces in her wardrobe that make her feel confident + stunning!

#1 If the clothes in your closet don’t make you feel amazing + you don’t love to shop, then you’ve got to check this out. (sizes 10-32)

With that, a few more common problems I hear from friends and clients + solutions!

#2 Tired of buying and reading self-help books that don’t help? Yeah, me too. Check out Oliver Burkeman’s, The Antidote – Happiness for People Who Can’t Stand Positive Thinking. I’m currently reading it – for the second time.

#3 Can’t find a comfortable sports bra? One that looks pretty AND keeps everything in place. Click here.

#4 Looking for healthy and delicious meals, but overwhelmed by all the recipe sites out there. I’ve got you covered!

#5 Need some fun new workout pants that won’t break the bank? I’m looking at you Lululemon! Bought two pair of Zella pants a few weeks ago – I’m in LOVE! (sizes up to 3X)

#6 Not a fan of veggies? You’ve GOT to give this a try + it’s back in season + no peeling. Happy dance!!!

#7 Looking for a podcast that will inspire + motivate + tell it to you straight? I never miss an episode.

#8 And last but not least – need to learn how to say “no” (with respect and grace)? Click here – and here.

Now go and make today a great one Chickadee!

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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Putting an End to Fat Shaming

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Wow, she gained a lot of weight.

She has such a pretty face – if she could just lose the weight.

She shouldn’t be wearing that.

She could stand to drop a few pounds.

Look at all the food on her plate.

Lazy!

Anytime we make negative judgments about others based on size, appearance or weight – it’s fat shaming. 

It’s time to put an end to this type of conversation. Fat shaming is not okay. Not in public, not in private, not in front of children, not about your own body, not here, not there – not anywhere.

I’ve been listening to women speak negatively about their bodies since I can remember. These conversations influenced the way I felt about my own body.

It’s time to change the conversation. It’s time to stop reinforcing our collective obsession with the perfect body. 

We can’t change what other people do, but we can change what we do.

The fat shaming epidemic will not improve until we stop poking and prodding at our own fat in front of our children. 

It will not improve until we commit to building one another up – rather than tearing each other down.

It will not improve until we believe that we are worthy – at any size.

It will not improve until we stop shaming ourselves. 

“Be the change you wish to see in the world.” 

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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One Little Word 2014 – Light

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My one little word for 2014 is light.

  1. anything that illuminates
  2. mental insight, understanding
  3. a gleam or sparkle, as in the eyes
  4. understanding of a problem or mystery; enlightenment
  5. without burdens, difficulties, or problems; easily done: a light heart; light work
  6. free from worry or unhappiness; cheerful

In 2009 I began a tradition of choosing a word for myself each January – a word that will help guide me through the year. Past words have included ease, abundance, freedom, connection and fearlessness.

The possibilities for incorporating your word are endless.

  • Read books associated with your word
  • Create a playlist of music
  • Make a “one little word” scrapbook
  • Post quotes and pictures around the house
  • Take photos/Instagram

Simply invite your word into your life and let it lead you where it may. Be open. Let it unfold.

My personal favorite is to create a Pinterest board dedicated to my word. Seeking out articles, pictures and quotes to pin all year long keeps me connected. I’ve only just begun, but you can take a peek at my board here.

Last year, I chose the word connection. As an introverted gal who works from home and is happy to curl up with a book on a Friday night, I knew that it would be a powerful word for me. Focusing on connection in 2013 inspired me to rekindle an old friendship, plan lots of coffee dates and brunches, spend less time in the digital world and more time in the real word and strengthen my relationships.

While I’ve taken days to pinpoint my word in the past, light came to me quickly. Truth is, I have a tendency to take my life and my work a little too seriously. Born with a type-A personality, going with the flow is simply not my default mode. Driven, yes. Motivated, yes. Competitive, hell yeah! Easy-breezy, not so much.

In 2014, I vow to breathe deeply, laugh heartily, shine brightly and let things go.

In February, I’ll begin taking restorative yoga classes. While I’ll continue to strength train, I’ve decided to incorporate some movement that isn’t quite so hard on my body. I can hardly wait.

Who knows where light will lead me. But I’m open to possibilities and am ready for a new year and a new journey.

Bring on 2014!

XO Robyn

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What Your Compulsion is Trying to Teach You

 

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Imagine your most recent episode of overeating. What words might you choose to describe your actions? Here are a few common responses I hear.

  • Bad
  • Disgusting
  • Out of Control
  • Weak
  • Powerless
  • Broken
  • Hopeless

I’m going to ask you to reconsider and try on the following words instead.

  • Connection
  • Powerful
  • Survival

We ordinarily think of compulsive eating as a “bad” thing – something we ought to be ashamed of.

In reality, our compulsions around eating serve two very powerful purposes: to numb out undesirable feelings and to bring us comfort. As children, we’re not always capable of handling the intensity of the feelings we’re presented with. Feelings like fear, abandon, grief, panic or inadequacy.

We learn early on that eating all the cookies can temporarily distract us from these feelings. We discover a way to cope – and then we practice this method of coping over and over.

Instead of beating yourself up over your compulsion, recognize that your eating is likely a survival system you created to help manage all the overwhelming experiences of your life. Your compulsion around food is not evidence that you are weak. It’s evidence that you found a way to endure when your options were limited.

Using food to manage our emotions – to numb and comfort was once necessary. But as adults, we must learn new ways to take care our ourselves. The repercussions of using food are too high.

We can choose to manage our emotional lives without turning to food. We can stop “shutting ourselves up” with food. We can begin to experience, reconnect and give ourselves the attention we deserve. We can learn from our emotions instead of covering them up with ice cream.

By tuning in instead of numbing out, you will finally learn to be fully awake in your body and compassionate with yourself. And you’ll begin to replace your old method of taking care of yourself with a new system – one that will lead to a healthy body inside and out.

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.

For more information on Weight Loss Coaching, click here.