Mindset

  • Blogs, Mindset, Nutrition

    5 Strategies for a guilt-free, waistline-friendly Thanksgiving

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    5 Strategies for a guilt-free, waistline-friendly Thanksgiving

    Ah – the most wonderful time of the year is beginning! From Thanksgiving to Christmas the average person gains 7-10 pounds. We KNOW this, but we do it anyway. Most people do absolutely nothing to stop it. So why is this?

    We tend to use special occasions as an excuse not just to overindulge but to binge. It’s your birthday (or the day after or the week of)? Cake for breakfast becomes perfectly reasonable. Halloween? A dozen mini chocolates? Totally acceptable (they’re mini after all, right?)!

    The problem with this season is that there isn’t just one special occasion here and there. Between the DAY of the holiday itself, the numerous parties, work functions, and so on, many days become a special occasion where we apply the “anything goes rule.” What I’m sharing below are the tools I personally use to enjoy a guilt-free, waistline-friendly and healthy holiday season…

    Approach Thanksgiving With An Abundance Mindset

    This applies to any holiday really. The truth is, there is nothing truly special about holiday meals aside from the people we share them with. We live in a first world country where the foods we want are at our fingertips 365 days per year. So, in reality, you could have Thanksgiving in part or in whole at any time. When you approach food with an abundance mindset, it’s a lot easier to practice holiday levels of moderation.

    Expect, Accept, and Embrace Over-Indulgence

    It would be completely unreasonable for me to sit and lecture you on not over-indulging. Especially because I’ll likely be doing it myself! A key for me is being OK with it, not wracking myself with guilt because I knew it was coming! Heck…I plan on it – not to the extreme, but I’m not going to practice my normal rule of eating to 80% full. The damage stress does and the way it affects hormonal balance (and ultimately how much body fat we have) is far worse than having one big meal – so go enjoy it!

    Fill Your Plate With Protein And Veggies First

    Then add tastes of all the other goodies – I’m totally o.k. with you overdoing these two food groups (see point above). But when you strategically fill your plate with the better stuff, you’re obviously going to be better off. Even a plate of broccoli isn’t good for you when you’re in caloric excess, BUT it’s going to take you much longer and with much more food to reach that point when you maintain focus on protein and veggies with smaller tastes of starchy carb rich dishes and desserts.

    Plan To Move

    Whether you go for a hike with your family, get a hard strength workout, or simply take a 20 minute walk, vow to do something to get your body moving before or after the big meal! You’ll feel much better all day for it!

    Splurge Only Once

    A holiday is only one DAY…not an entire season, so this bit of advice is two-fold. Plan to splurge only on the actual DAY of the holiday (or whichever day you celebrate) and only once during that day. No need for a full breakfast, Thanksgiving meal, then another full plate of leftovers that evening. Sure, it tastes good, but you’ll feel completely miserable and be working to undo the damage for weeks to come!

    So, there you have my top 5 Thanksgiving (or holiday in general) strategies! I promise if you apply these, you’ll be a lot less likely to end up in the category of people who gain weight over the holidays!

    Wishing You Well,
    Coach Erinne Guthrie

    P.S. If you’re looking for support staying on track through the holiday season…
    I know we can help you take action, get motivated, and see it through to the finish line!
    Just click here!

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom and much much more.

  • Blogs, Mindset

    5 Ways to Get Unstuck!

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    5 Ways to Get Unstuck!

    Ever feel like you’re giving your best effort and just not getting the results you want in any area of life?

    Or maybe you feel like you just don’t have the motivation and drive right now to transform your body and your life.

    If you’re feeling stuck, I’m here to help.

    So, here are my top 5 ways you can get un-stuck:

    1. Focus on the next right move. If you focus on the big picture, it’s easy to get overwhelmed. But by simply directing yourself to make the RIGHT decision (the one that brings you closer to your goal) in each moment will add up to big results that keep you motivated.
    2. Devise a reward strategy. If you make the changes you desire and reach your goals, how will you reward yourself (not with food!)? It could be something as big as a vacation or as small as a massage.
    3. Be real about the consequences of not changing. What are the bad things that will happen if you don’t achieve your goal? Let that sink in and drive you.
    4. Make “DO IT ANYWAY” your motto. When you’re ready to talk yourself out of exercising or cooking dinner, LIVE this motto. So often we get lost rationalizing poor choices in our heads. We have to do this to make accepting less than our best easier. Be aware of it and choose differently.
    5. Increase your accountability. A good way of doing this is to ask a friend to join you. A GREAT way to do this is to hire a coach who believes in you but NOT your excuses.

    So, which of these resonates most with you? Any you haven’t attempted before?

    And don’t forget – if you need help getting un-stuck, we’ve got your back here at FULL CIRCLE COACHING. Just let me know you’re ready text me at the number below. I’ll reach out to you and start the conversation right away.

    Yours in Health,

    Coach Erinne Guthrie

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Mom and much much more.

    Help me keep our oceans clean!

    Every year I host an online raffle to support Miami Waterkeeper – the most significant and fastest-growing nonprofit solely focused on clean water. They preserve and protect water by connecting local Waterkeeper groups worldwide.

    When you show your support through purchasing raffle tickets, you’ll be entered to win free registration in my 14th Annual Ultimate Tri Camp in Clermont, FL!

    Get Your Tickets Here!

  • Blogs, Mindset

    Show and Tell!

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    Show and Tell!

    Way back in the day, I remember show & tell being one of my favorite days in school.

    The thing I want to show and tell about is my passion for my Full Circle Coaching community.  I’ve been building this tribe for over 10 years, and I am super proud of how far we’ve come and where we are right now.

    I’m a big believer in “like attracting like” and “practicing what I preach” by being an example to others. This is how I’ve been able to grow and thrive in this community, even in the situation we’re in right now as well as, watching each and every one of my members grow.

    I thrive on keeping up the joy, happiness and inspiration of what triathlon and healthy living can do for your life and bringing this happiness to others. 

    Practicing being here and now, by focusing on what we do have control over in our daily lives, how we show up, what we are thinking, what we eat and our daily training habits can have a huge impact on ourselves and the world around us.

    I can’t wait to hear what you want to show and tell with me!

    So, wanna play?

    I want to know the thing you are most proud of or most passionate about!

    So, reply to this post in the comments below a picture of that thing and tell me why you’re proud of or passionate about it!

    I truly want us to get to know each other, I can’t wait to see yours!

     

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom and much much more.

  • Blogs, Mindset

    Do you “Monday” Your Goals?

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    Do you “Monday” Your Goals?

    In the history of procrastination, there’s no better time than Monday.

    • “I promise, Coach, I’ll see you starting on Monday.”
    • “My diet starts Monday – after one last weekend of fun.”

    Sound familiar?

    Maybe this explains why more people hit the gym or the running trails on Monday, after a weekend of lying around and overindulging.

    But whether you use the Monday excuse or tell some other lie to yourself, it’s all the same. When you procrastinate working on your goals, it means you’re not really ready to do the work.

    Because when you are? You go into immediate action.

    Monday’s a liar.

    Trust yourself. Begin your work. No matter what day it is.

    It just so happens to be Monday! So today is the day to take action!

    Set up a call with me to see how I can help you with your triathlon and health and wellness goals!

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of the 16 week Triathlon Transformation. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.

  • Blogs, Mindset

    Time-saving strategies to prioritize yourself

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    Time-saving strategies to prioritize yourself

    Managing your time is all about expressing your priorities.

    So, when you habitually say things like, “I don’t have time to: exercise, stretch, strength train, eat smart, etc.” then you’re essentially saying this:

    My health and happiness are not priorities.

    Please, stop saying that!

    Here are a few simple time-management tools to prioritize yourself in your own life. Think about how you can apply them to use YOUR time effectively.

    • Just say no. Crazy concept, right? You don’t have to do everything someone asks. You don’t have to take on every responsibility. “No” is a complete sentence.
    • What do flight attendants always say? “Please secure your own oxygen mask before helping someone else.” That’s a good lesson on the ground too. If you can’t take care of yourself, you’re not going to be any good to another person.
    • Wake up 30 minutes early. Depending on your family and work schedules, this slight adjustment could start a chain reaction of time savings. Think of what you could do before anyone else wakes up and the daily rush starts.
    • Limit screen time. We used to say watch less TV, but now we should include Internet and video games, too. I’m not saying you shouldn’t enjoy them. But if you’re searching for time to exercise, you can start right here by cutting an hour a day three days a week.
    • Conduct walking meetings and lunches. If your desk-bound for calls and Zoom meetings, try to arrange just a couple a week while out for a walk. Similarly, if there’s an individual you need, then schedule a time to walk together or while on the phone. It’s fun, social, and gets good ideas flowing. (And, yes, it saves time!)
    • Seize the time you save on commuting. More people are working from home nowadays, and that means tons of time back in your column since you don’t have to commute every day. 

    Which of these are you going to try? Do you have any time-saving best practices?

    Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session and let’s do it!

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of the 16 week Triathlon Transformation. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.

  • Blogs, Mindset, Nutrition

    10 Simple Steps to Regain Control

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    10 Simple Steps to Regain Control

    If you’ve been feeling like things are beyond your control for, oh, say, the last year or so, I completely get it and you are NOT alone.

    In fact, I’m pretty sure everybody would understand that because, guess what? A lot of stuff really has been beyond our control, even basic matters relating to our health.

    We’ve had to take extra precautions every day to stay safe, limit our interactions and activities and keep our sanity.

    Now, though? Things are looking up, and it’s time to take back your health. Here are a few suggestions about how to do that.

    1. Believe in yourself and your ability to get healthy.
    2. Take consistent action in mind and body every day. (progress not perfection)
    3. Be grateful for your health and the health of your loved ones.
    4. Exercise every day. If you’ve been getting by with walks and at-home workouts, maybe it’s time to get back to the gym or studio. For that matter, if you’ve been doing nothing physical all year, then it’s definitely time to get back in shape.
    5. Realize that healthy living (exercise, eating right, etc.) keeps you strong and protects you from illness.
    6. Get help – look for resources to help guide you or hire a coach!
    7. Take your real, quality made from food supplements.
    8. Eat right for your metabolic type.
    9. Sleep 7-8 hours every night.
    10. Be kind to yourself and to others..

    We made it through the last year.

    Now, let’s make the next one really worth it!

    IF YOU FOUND THIS BLOG HELPFUL IN ANYWAY PLEASE SHARE IT WITH YOUR FRIENDS.

    Keep an eye out for my upcoming nutrition challenge in the next few weeks.

    If you are interested in learning more about Full Circle Coaching call/text us at 786-586-6057 today or better yet, click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session. This is a complimentary 30 minute session to ask me anything about triathlon, health and wellness or holistic lifestyle/ nutrition.

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of the 16 week Triathlon Transformation. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.

  • Blogs, Mindset

    Are You the Driver or the Passenger?

    Are You the Driver or the Passenger?

    There are two primary ways people handle themselves in their own lives.

    One person is the passenger. They allow others and outside factors to steer the direction of their lives.

    To dictate what happens to them.
    …Where they go.
    …How they feel.
    …Where they end up at the end of their days.

    The other type is the driver.

    The driver knows what they want, goes after it, and doesn’t allow anyone else or anything stand between them and the life they’re going to build.

    And everyone around them benefits as a result of their commitment.

    Most people are passengers for a million and one different reasons.

    Drivers are far more rare. They’re not ever too busy to take care of themselves and ensure their family also has their needs met.

    They’re focused and determined and seemingly “have it all.”

    And simultaneously…

    They experience deep happiness and fulfillment because as the driver, it’s what they’ve chosen and created.

    One isn’t better than the other – that’s not what this is about.

    But the driver tends to make more out of life. And the beautiful part of all of this is that we get to CHOOSE if we’re the passenger or the driver.

    It’s never coincidence…
    Although often we don’t realize the choice.

    So…Have you been living as the passenger or the driver in your own life?

    No judgement either way.

    And based on this analogy, is there anything you’d like to do differently?

    I’d love to hear from you.
    Reply below and share with me!

    If you’re interested in learning more about Full Circle Coaching, call / text me at 786-586-6057 and let’s chat!

    Or better yet…

    Click this link to schedule your FREE Triathlon Breakthrough Session – where you get 30 minutes to ask me anything about triathlon, health and wellness or holistic lifestyle / nutrition!

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom and much much more.

     

  • Blogs, Mindset

    Breaking Patterns of Self-Sabotage

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    Your own worst enemy…

    Your little demon…

    Fear blocking your action…

    These are all phrases to describe a common problem in healthy living, work, and relationships. It’s called self-sabotage, the tendency to undermine yourself by taking action that prevents you from getting what you want.

    I like the first way of putting it, because I’ve felt like my own worst enemy in the past. It seemed like I’d start progressing on achieving something important to me, and then I’d stumble in a familiar way. 

    You’ve probably done it, too, and that’s OK. Most people have. Let’s say you’re within touching distance of your goal weight, right before your sister’s wedding that you’ve used as a target date, and then… you spend the weekend on the couch with your old pals Ben and Jerry.

    Or you signed up for a 70.3, and when you are supposed to be doing a long bike ride, you stay home and watch Netflix!

    Here are some simple tips I’ve used to recognize what’s happening and take action to stop it.

    1. Remember your WHY– If you remember the REASON you committed to doing something, you can remind yourself daily, which can help keep you on track. Add motivational sticky notes on your bathroom mirror and computer.
    2. Recognize what you’re doing. You know yourself better than anyone, so include the potential for self-sabotage in any plan. Some common symptoms are refusing to ask for help, controlling behavior, negative self-talk, and a reluctance to speak up for yourself.
    3. Identify the fear that manifests in the action that blocks you. You might have a deep-seated fear that you’ll always be second in your parents’ eyes, so why bother looking your best for a family event? Whatever the fear is, once you name it, you can deal with it.
    4. Write it out – the plan, the potential for self-sabotage, the whole thing. 
    5. Tell a friend, coach or mentor about the plan, the potential for self-sabotage and the fear. This person can hold you accountable – not only toward achieving the desired outcome, but also to helping you overcome that self-limiting fear. 
    6. Follow the plan. Do what you need to do. And when that little demon speaks up – as it might – be prepared to ignore it. You don’t have to convince it to be quiet. Just don’t feed it with any attention or energy. You can say, “Thanks for sharing, but I’m taking action anyway!”

    The key is to expect the tricks that little guy’s going to try on you and to have a plan to thwart him at every turn.

    Sabotage HIM, so he can’t sabotage YOU.

    Need help in achieving a big goal or dream concerning triathlon or health and wellness?

    You can stop self-sabotage by taking action on the things you truly desire. If you want to set yourself up for a great 2024 triathlon season, I can help. Fill out this application for my Triathlon Transformation Program and then book a call with me and let’s chat!

  • Blogs, Mindset

    Practice Extreme Ownership of Everything in Your Life

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    When making decisions about your life, it seems like everyone has an opinion sometimes. It’s
    enough to make you wonder: Whose life is it, anyway — yours or “theirs”?

    Are you accountable for your wins but not failures? Do you try to please everybody, and then
    point a finger when things don’t go according to plan?

    If so, you’re not alone. This is natural, given your goals, relationships and commitments. So,
    take a moment to reflect – and realize that your life is yours and yours alone. Seize the concept
    of extreme ownership and personal responsibility for everything in it. How you interpret and
    react to people, places and things is KEY to living your most empowered and happy life.

    That’s a tough concept, isn’t it? Especially when there’s so much in life we can’t control. Life
    gets difficult and even messy. So, how can you be expected to “OWN” everything in it?

    Well, the concept or “extreme ownership” has taken off in many circles, including some in
    Corporate America, where executives are taught to be accountable, have a plan B, lead big
    teams, and hit their goals. It’s also the title of a best-selling book by a couple of Navy Seals, also
    known for delivering under pressure. They offer seven lessons we can all apply to our lives.

    1. Seize accountability. When something goes wrong, figure out what happened so you can learn from it.
    2. Standards are what you tolerate. So, stand for excellence.
    3. Understand your why. Be sure you’re clear about your motivation.
    4. Develop a simple plan. Remove complications, roadblocks and doubt.
    5. Make choices based on your priorities. What are the most important tasks you face? Do them first.
    6. Trust yourself and your advisers. Sometimes you can figure it out yourself; but realize when you need advice or help, and then get it.
    7. Discipline brings freedom. By practicing little acts of discipline, like making your bed when you wake up, you’re creating the mindset that will drive you through each day.

    And why should we do all of this?

    Because by taking “extreme ownership,” we’re extremely more likely to get the life we want.
    Simple as that.

    If becoming a faster and stronger triathlete is something you want, practicing extreme ownership is sure to help you achieve those goals.

    MY 16-WEEK TRIATHLON TRANSFORMATION TRAINING PROGRAM IS DESIGNED TO HELP YOU GET FASTER FOR YOUR NEXT TRIATHLON IN LESS TIME THAN OTHER TRAINING PROGRAMS.

    The Triathlon Transformation Program focuses on you as an individual; your form, technique, strength, fueling, and mindset. Through video analysis, metabolic testing, holistic lifestyle coaching, and a supportive community, you will achieve all your triathlon dreams and goals to get faster in less time.

    If you want to show up confidently at the start of your next race — swimming, biking, and running past the competition, sprinting across the finish line with arms overhead, knowing you nailed it — then this program is for you.

    Click here to apply for my 16-Week Triathlon Transformation Program.

  • Blogs, Mindset

     It’s Only Hard If You Want It to Be

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    Think someone in your life or someone you know of who’s struggling with something that’s undeniably hard.

    Severe illness, grievances, and losses plague millions of people on Earth.

    So remember and really think about the word “hard,” the next time you start to complain about training, working out, or making healthy choices in the kitchen.

    • Is it “too hard” to go to the gym?
    • Is it “too hard” to eat vegetables and fruit?
    • Is it “too hard” to make positive choices in your life?

    Most of us get to choose our “hard” tasks in life. And we’re making a choice every time we take action – or don’t.

    That’s right. Sitting on the couch – again — is a choice. Ignoring health and diet is a choice. And they lead to a future that’s truly, undeniably hard.

    • Living in a body we hate.
    • Facing serious health issues.
    • Shortening the amount of life we have to be active and independent.

    It’s all up to us to decide what’s hard and what’s not.

    The “easy” way isn’t always so. Let’s make the “hard” choices with gratitude. And get moving.

    My Beginner Triathlon Training Program can help you become the fittest you’ve ever been as you transform into a triathlete in just 8 weeks.

    Here’s what you get when you join my program:

    • 8 Weeks of training to succeed in crossing the finish line
    • Unlimited access (M-F) to your coaches on the WhatsApp Chat
    • The best team of triathletes to inspire and cheer you on
    • Training Peaks App (your daily online training plan)
    • Video modules to watch, learn & apply as you go
    • Live recorded weekly coaching calls supporting you every step of the way

    After my Beginner Triathlete Training, you’ll cross the finish line of your next race with confidence and exhilaration, waving your arms overhead, ecstatic knowing you reached a new personal achievement!

    Click here to learn more and get started!