I LOVE getting to know people. Especially the less known, strange, or super interesting things about them that don’t normally come up in regular conversation.
So, are ya ready to play a little game?
Good!
I will share 5 things you don’t know about me, and I want you to comment below with 5 things most people don’t know about you!
Let’s have some fun!
Here are 5 things you don’t know about me:
I grew up on a Mango farm in Miami- and LOVE mangos!
My happy place is Eleuthera, Bahamas, where I go at least a week every summer and spend more time underwater free diving than above. (The image here is me at Lighthouse Point Eleuthera)
I am a ” PEGAN”- A term I created by combining Paleo and Vegan- I eat organic grass-fed wild-caught sustainable meat and seafood, along with tons of organic veggies of every color- so many people think I am vegetarian! I love BACON! (organic, of course)
Any of these surprise you? Let me know!
Now, it’s your turn to share back with me.
I cannot wait to see your responses!
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. 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.
That’s why we’re always looking for an easier way, the magic bullet if you will.
That’s why we get sucked into diet pills and cabbage soup diets, and why the diet industry grows by the minute.
Because we just want there to be that * perfect * solution. The one that allows us to reach our body goals without so much effort and without giving up what we love.
But in order to change, something does have to give.
You simply can’t do what you’ve always done and create new results.
Conversely, it doesn’t have to be over complicated either (contrary to what the diet industry would like you to believe).
My current triathlete in training (seen in the before/after image) states the following: “I was around 180 pounds when I started with coach Erinne; taking prescription Omeprazole every day for reflux/heartburn. I have not taken any heart burn medicine in the over a year (since I started your program) and my weight is down to 150 pounds. – Richard Gomez
If you’re struggling with losing body fat, here are a few simple things that will help you progress (no fad diets required)…
Chose more nutrient dense foods that fill you up so you don’t need the filler foods to feel satisfied.
Lift some weights! Adding lean muscle to your body increases how many calories your body burns every day, even at rest, and it sets your metabolism on fire.
Eat enough clean protein (wild caught seafood, free range organic meats and poultry) and good fats (Raw organic nuts, avocados, olive and coconut oils)
Eat way more fibrous carbs (fruits and veggies) than starchy carbs (bread, rice, etc)
Drink calorie-free beverages like water, mineral water, organic tea or coffee only but no synthetic or chemical ingredients.
Stay consistent and don’t give up!
It truly is that simple.
If you’ve been struggling for a while with this, I’d love to help.
I’ll be hosting a new program teaching my tribe how to eat and live for health, nutrition and immune system boosting. If this is something that you want to be included in or learn more about, please enter your name in the comments below.
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. 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.
Death, sickness, having our lives turned upside down, wearing face masks in public…
No one saw this global pandemic changing “normal” as we knew it.
None of those things are positive, and the havoc this virus has imposed on so many is purely devastating. But there is another side to this. A beautiful side.
One of the incredible things that has come out of the virus for many people is that they’ve begun desiring something different. They’ve started to rethink how they’re living, how they’re doing business, and how they’re showing up in the world. And they’ve realized that much more is available to them…
More love & connection, more opportunities to contribute & give back, more opportunities to earn money, and so much more…
I myself have made some important shifts about what is truly important in my life. Time with my daughter and family, relationships with friends and the realization that my personal health needs to come first.
I can be successful and help others and be of service but my health absolutely has to come first for me to be able to be my creative best self and I’m so happy to have had this time to reflect and grow myself.
We can’t always choose the things that happen to us, but we can choose how we think about and react to everything. So, my friend, have you started thinking about what else is possible for you as a result of these crazy times?
I’d love it if you’d share with me!
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. 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.
You can thank your brain for protecting your multi-millennia old human ancestors, but you’ve gotta get it in check for the world we exist in today.
You see…it’s not your brain’s fault that it’s a chronic liar. It’s just doing what it’s supposed to do – to keep you safe.
Unfortunately, it hasn’t quite realized that no animal is looking to eat you as its prey on a daily basis. Or that food is no longer in scarcity.
So, it keeps doing its job. One that served our ancestors well but not so much the modern human. And it lies to you. A LOT. It tells you that changing is terrifying, life-threatening even. So, you obviously shouldn’t do that.
It tells you to live for pleasure – rest, good food, fun and not to distress yourself with uncomfortable things like exercise or a new challenge like triathlon. The next time your brain pipes up and makes you feel resistance or fear to something you know you need to do, just remember what’s actually happening.
Start seeing yourself almost as a separate entity from your brain. Because your brain truly has its own agenda separate from yours.
Crazy, right!?
Reply below, and let me know how this sits with you, my friend. You might even be feeling a little like your mind is blown – and that’s to be expected.
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. 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.
I’m here today to be the loving bearer of bad news, my friend.
No matter how you slice it, all sweeteners are still SUGAR.
Sure, different sources of sugars are made of different compounds and interact with your body on somewhat different levels, but at the end of the day…
SUGAR IS SUGAR
And we can’t change it.
Sugar negatively affects our health from our waistlines to our teeth to our hunger, energy, & cravings all the way to our hormones.
Our biology simply hasn’t caught up to deal with this. We eat more sugar in a week now than humans used to eat in a year just a century ago and it gets worse by the decade.
I’m not here to convince you to give up sugar. I am here to tell you that there’s no “healthy” sugar or sugar substitute no matter how you slice it.
So, if you’re trying to reduce sugar or give it up entirely, there’s no real alternative aside from naturally sweet substances like fruits that also contain fiber.
It’s also true that the less sugar you eat, the less you’ll crave.
While you don’t have to cut sugar entirely overnight, every single one of us should be aiming to have sugar in our diet as minimally as possible for optimal health. Less than 50 grams / day is a great goal. and this is including fruit.
If you are going to choose a sweetener- here are a few best choices and tips. -stay away from white sugar -Coconut sugar, raw organic honey, real maple syrup or Raw Stevia or dates as slightly better options. -Organic Fruit is always a better choice for a sweet treat -Apples, pears and berries have the least amount of sugar
I’m curious – what’s your relationship with sugar? Are you trying to curb it? If so, how’s that going? Reply below and let me know!
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. 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.
This is certainly not a new thing happening only during COVID, but it’s definitely something I find more and more surprising.
Here’s the situation: Someone reaches out to me for help and support in getting healthier. We talk, review exactly what they desire and set up a plan on how to get there.
They decide they need to think about if they’re ready to invest and do the work.
Then, they come back saying that they’re going to wait until things “calm down a bit.”
WHAT!? Here are some truths:
Life was and always will be busy, pandemic or not.
Health is at the forefront of everyone’s mind right now, and it’s more obvious than ever that we need to be doing something about it.
The “busyness” in your life is an excuse for not doing the work. If you are still eating, you can choose healthier. If you need to fit exercise in, you can do highly effective workouts at home in less than 15 minutes a day. You can walk with your family. There are so many things we CAN always do. Being too busy right now is just a lie we tell ourselves. We’ve always been busy and held onto that reason. This is just a different version of the same thing. So, if getting healthy has been on your to-do list, but you’ve still not taken action, now is the time.
Because you might literally be saving your own life. And I would love nothing more than to be there for you on your quest for better health…
Set up your Break Through Strategy Call with me and see how an individual or group plan that includes nutrition and lifestyle coaching can change you life.
I have just started a beginner triathlon training group and next month in July I have a 6 month 1/2 and full Ironman individual and group training programs starting.
Now is the time. Let’s go!
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. 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.
Comments Off on Athlete Blood Test; My live Blood Work Results
by fullcircle
Athlete Blood Test – Watch VIDEO
I found Athlete Blood Test 3 years ago after searching for an easy way to get my blood work information. They are definitely the simplest solution to my quest and they focus on markers that are important to me and the athletes I work with. I know and educate my athletes on how to stay balanced with training, racing and real life but some times imbalances occur especially as stresses increase. Training, nutrition and lifestyle adjustments are always where I start but having the individual information from blood work is extremely helpful to get back on track quickly.
I personally test every year when I’m feeling good to see where my markers naturally lie, and then if i’m feeling off and test I can see where things have changed.
I have had many athletes identify imbalances and correct them with food and supplementation to get back into their optimal performance after getting the information we needed.
I decided to include my test results with you this year, to review some of the questions I had. I also learned that ABT has genetic testing available now as well. In the recording you can hear the benefits of the genetic component which I had not considered before. Please enjoy and comment after listening if you have any questions. All Full Circle Athletes receive a discount to these helpful services.
Promo Code: ULTIMATE for 20% off, expires 5/15/2020
If you are interested in learning more about Full Circle Coaching, call us at 786-586-6057 today or click this link to schedule a complimentary triathlon strategy call: http://www.scheduleyou.in/5ZIsVaU
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.
Whether you think candlelight dinner and chocolates or you think of Valentine’s Day with disdain, there’s no doubt that nationally it’s all about LOVE.
But do you ever celebrate the perfect Valentine?
The one who you should be loving each and every day?
You might have guessed but that every day Valentine is YOU.
It’s so easy to love other people – family, children, friends…
But the self-love that is oh-so-popular to talk about on blogs and on Instagram is such a foreign concept to way too many people.
We put ourselves last & on the back burner.
We say the unkindest words to ourselves in our heads – words we’d never speak to another human.
We sacrifice day after day because it’s “selfish” if we don’t.
On this Valentine’s Day, I want you to do something different.
I ask you to celebrate YOU.
Whether it’s buying yourself a rose, going out for a glass of wine solo, taking some quiet time to read, getting a massage or facial. Do something that you usually wouldn’t do because you “shouldn’t “. I also ask you to stand in front of the mirror and speak aloud some kind, loving words to yourself about yourself. Not sure what to say? Here are a few of my mantras that I repeat daily after my morning meditation. I am strong healthy and vibrant.
I am well rested and clear minded.
I bring light with me wherever I go. If this feels strange, that’s normal but practicing helps! I recommend practicing everyday not just on Valentine’s Day!
Because the thing is, when we love ourselves more we’re happier and everyone around us benefits from that happiness.
We are better spouses and parents, we perform at triathlon and work, we sleep better…
Literally everything changes when you create more happiness via self-love and appreciation.
I would be SO HAPPY if you’d hit reply and tell me what you’re going to do to show yourself some love this Valentine’s Day so I can celebrate that with you. <3
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. 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.
Comments Off on Tips for Miami Marathon Race Week (video)
by fullcircle
Tips for
Miami Marathon Race Week (video)
Image credit: Miami New Times
The race is this Sunday, are you ready?
Here are some quick tips you can apply this week and on race day to make it a great race.
# 1 Rest during Race Week
I know you’re concerned about losing fitness when you take rest days or easy days but this is so untrue.
Resting makes you get stronger and faster. Your body is able to recover, rebuild and absorb the training.
Now, this doesn’t mean sit on the couch and eat ice cream.
An easy week leading up to the race means reduced volume and a few well placed ORPS (Over Race Pace Sprints). See a sample week below.
Can you imagine driving your car without putting gas in it? How far do you think it would go? How fast?
Not very! That is my point.
Plan your pre post and during the race nutrition, NOW.
This one factor can throw all your hard work down the drain.
#2 Eat for Success before, during and after the race
You can be the fastest and strongest runner out there but if fueled wrong your body won’t deliver the performance you desire.
Why risk it?
If you’re looking for some suggestions on pre-race meals check out my blog: Top 3 Tried and True Pre-Race Breakfasts. This is individualized, so stick to what you’ve used in training for your race and adjust for higher performance on race day.
Always choose real food while not on the race course. As a healthful tip, too much sports nutrition is not healthy!
#3 Stretch With reduced activity this week you may be feeling a little tight. Break out the foam roller and get in the sauna and or hot tub and stretch your whole body a few times after your easy runs this week.
Follow along with this video for an awesome stretch session:
#4 Write out a Race Plan and stick to it –
A race plan is something I recommend so you have a map to follow guaranteed success.
Write out everything you will do from Saturday morning when you wake up to Sunday after completing the race, including all of your race day goals.
This includes:
Eating meals that will support your race complex carbohydrates, quality protein and good fats.
What sports nutrition you will use during the race and when to eat it
Warm up training routine
Your goals for the race itself
Heart rate and pacing plans during the race and
Your recovery details post-race- (What’s your reward??)
This can be as detailed or simple as you like.
The important things are to write out your goals in a positive light.
Avoid statements like, “I hope I don’t quit.”
Instead, write “I will run at my goal race pace from aid station to aid station” or “I will hold 8:15 minute miles for my last 3 miles.”
You may also want to include any concerns you might have about the race and write out your solutions to them in case they occur.
For example, if you’re concerned about how to pace the bridges in the race, pace yourself more gradually as you start the climb. You’ll have energy at the top of the bridge to run down with momentum and good form.
Or, if you’re worried about pacing yourself for your goal time, use an app that can create a pace chart to follow to help keep you following your plan toward your goal.
Then, I would include goal finishing times based on solid training paces and heart rates you know you can achieve, so you aren’t guessing your finishing time. Then announce it to your friends and on social media!
#5 Sleep I know, I know, you’re super human and can get by on 5 hours of sleep. Wrong!!!
You are only fooling yourself.
You can do this a few time a week, but if you are consistently sleeping 5 hours or less a night you’re being less productive and sacrificing good performance from your body and brain.
I believe in putting science to the test. Get 8, plus hours of sleep a night for 5 nights in a row and I guarantee you’ll feel superhuman even without caffeine!
#6 Get Your Race PacketEarly Pick up your packet early. Wear your compression socks, browse the expo as you sip on some organic coconut water. Then get off your feet and avoid any chaos.
# 7 Mantra’s Half and full marathons are long distances and you can lose focus easily during the race.
Pick a few mantra’s to keep you present in the moment as well as focusing on your breathing.
# 8 Hit the port o potties before you start There are lines of people for the bathrooms along the race course. Avoid the wait by emptying your bowels before the race starts.
# 9 Start with a Disposable Water bottle Skip the lines at the first 3 aid stations. Add a pinch of real sea salt or your favorite electrolytes. You can stop at the aid stations farther down as it gets less crowded.
#10 Smile Have fun and enjoy every second of this opportunity to race! Cheer your fellow runners and be grateful for your awesome, strong, successful body.
Now go have an awesome race!
I am wishing you all your best race 🏃🏻🏃🏻🏃🏻🏃🏻🏃🏻
Namaste, Coach Erinne
*Bonus Sample Week Leading up to Race Day
Monday – Sleep in, stretch using foam roller and write out your race plan; Put your race plan for the weekend and send to your coach for feedback, get a massage.
Tuesday – Start with dynamic warm up then easy 20-40 minute run at your aerobic threshold (AE) (180 – age = heart rate average for this run). In other words very easy! Include a few 4 x 1 min ORPS (over race pace sprints) at slightly above your goal race pace. If you are just racing to finish, keep it steady and include a few pick-ups in intensity. Finish with total body stretch and core routine specific to running.
Wednesday – Easy 45 minute swim or bike followed by total body foam roll and stretch. Visualize your entire race exactly as you want it to go and use all your senses and emotion of how it will feel to be out there running and crossing the finish line with your goal time.
Thursday – Similar to Tuesday
Friday – Day off, mental and physical prep, pick up packet today.
Saturday – Run race warm up 15-20 min, with 2-3 x 1 min ORPS. Stretch, compress and rest. Follow your nutrition plan for the day, prepare for temperatures accordingly with layers.
Sunday – Race Day, make it a great day follow your plan and don’t forget to SMILE and Enjoy! You Got This!!!
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. 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.
Coaches Notes: Terri came to me as a person who wanted to compete only in Duathlon. She said she would never be a swimmer; that lasted about 3 months. She has done so much work in the water, coming from bubbles and floating to now getting out in the front of the pack, I could not be more proud!
Her cycling was always a strength and now with a power meter she continues to get strong. Continuing to strengthen her feet and ankles to handle the run has allowed her endurance to get better. I am super excited for her to go long after a few years of getting faster and stronger.
Can’t wait to see you cross the IM finish line Terri, you got this!
Age: 51
Profession: Teacher
Why you chose FCC to help you on your triathlon/health and wellness journey? The coaches are excellent, always encouraging and supportive of my triathlon goals. I joined FCC at the beginning of 2017 and have come a long way from not knowing how to swim to competing in multiple triathlons.
What is your “A” race for this season? My “A” race this year is Augusta 70.3 with the intent of completing the race in 6 hours more or less.
Please share your BIG goals: My Big goal is to complete a Full Ironman next year.
Tell me about your successes so far: Gaining more and more confidence in the swim portion of my races has been by far my greatest accomplishment. With Erinne’s support, I have learned to overcome my fear of the water as I swim and now, I am able to relax and not be so anxious before or during the swim portion.
What were some of your biggest Improvements in performance for the each of the following? Swim: Bike: Run: Nutrition/Health: Please include any Personal Records and Goals achieved:
Learning how to swim in the open water around a crowd of swimmers with waves and currents has been by far my greatest improvement. It is not enough to be prepared mentally, it takes hours of practice and patience to learn how to swim and be prepared for unexpected conditions.
FCC has helped me tremendously, for I was one of the last ones out of the water for my age group for a long time and just recently I set a personal record. In TriMiami, I was 3rd in the swim for my age group (first time ever) and in Trilogy 1; I was 2nd in the swim. Cycling has always been my favorite but even in this area I have learned how to pace myself better. As for the run, this area continues to be one that needs attention since I suffer from Tendonitis and at times it hurts during the run portion. Even in this area I continue to learn from FCC coaches.
Name 2 or 3 things that have made the biggest difference in your journey:
1. Learning how to listen to my body and pushing when I know I can do more as well as taking it easier when I am tired. This is key to preventing injury.
2. Learning how to make better choices with my nutrition before, during and after a workout.
3. The support and encouragement of family and FCC teammates are the greatest impact in helping me continue to exercise and participate in this amazing sport.
What excites you the most about being involved in triathlon?
The energy and exciment you get from teammates and coaches is wonderful. Also, to see so many people all ages and sizes participating in triathlons.
What would you say to another person who was on the fence about joining our training program?
I am always encouraging people to start an active lifestyle by joining a training program that helps you stay motivated and helps you with your individual goals.
P.S. This could be you! If you are interested in learning more about Full Circle Coaching, call us at 786-586-6057 today, or click this link to schedule a complimentary triathlon strategy call: http://www.scheduleyou.in/5ZIsVaU
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, Member of Team USA and Competed in over 150 races. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Level 2 Master’s Swim Coach, Metabolic Efficiency Expert and Motivational Speaker, Mom, and much much more.
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