Month: January 2019

The Danger of Indoor Cycling

by fullcircle, posted in Bike, Blogs

The Danger of Indoor Cycling

In the last few weeks, I keep seeing a TV commercial about Peloton Cycling, and every time I see it I cringe.  The ad is so excited to tell the viewer about their training which offers no results, no end, no reward.  You just work hard all the time, every day.  Isn’t that awesome… NOT!

As a competitive triathlete myself, I say this is not a good thing and as a coach I am rubbed wrong even more.

I was interested to see an email this week when one of my mentors Hunter Allen, of Peaks Coaching. He sent out his newsletter basically stating the danger of these indoor cycling programs.  I am Cycling Power certified by Hunter Allen of Peaks Coaching and I respect him as one of the best cycling coaches.

He basically states that plugging in these programs without any sort of plan or program is actually a plan for failure.

To quote Hunter Directly; “With our new indoor training tools, the temptation to just race inside Zwift or ride hard on your Peloton everyday is strong, but this is a mistake. Riding hard or racing 5-6x a week inside a virtual world is a recipe for disaster as not only will you not be training the energy systems correctly, you risk riding poorly when the spring comes and you can ride outdoors.   You see, our bodies don’t like continual stress.  We need rest, we need a progressive ramp up of intensity and we need the correct combination of volume with intensity, and of course recovery.   Just riding as hard as you can indoors everyday is not a plan for success. It’s no plan.   If you do not have a plan for success, then you are planning for failure.”

I could not agree more.

So, while there are benefits of these technologies they can also cause problems without using them with guidance. There is also no substitute for specificity of riding your bike outside a few times a week. If you have a goal race in mind, following a custom, periodized plan is the best road to success. If you are interested in learning more about our group rides that help you train for drafting and non drafting races as well as online training plans, please schedule a session using the link below.

Happy riding…

Wishing you well,
Coach Erinne Guthrie

P.S. If your next right step is joining our triathlon, nutrition and holistic lifestyle program, or 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 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.

Recipe: Healthy Coffee?

by fullcircle, posted in Blogs, Nutrition, Recipes

Recipe: Healthy Coffee?

Brain Booster Recipe
Everyone knows how much I love coffee, so I wanted to share my absolute favorite coffee drink that has ZERO sugar added and tastes amazing and is even good for you!

This recipe is a different version of the famous Bulletproof Coffee from Dave Asprey. https://www.youtube.com/watch?v=4YjLMdx3YZY

In my version, I use a few added ingredients that make it even more healthy and can even be used as a brain booster by adding collagen and essential oils. I will not be getting into the positives and negatives of coffee itself. There are equal amounts of research for and against coffee. It is all how you use it and its source (meaning not too much and organic beans).

I drink this before any kind of long, slow aerobic training or if I need to be super focused working on the computer, writing blogs or training plans.  It totally fills me up and gets all my brain power firing with all the fat.  Please do not add any sugar to this recipe because you will be defeating the purpose of teaching your body to burn fat for fuel.

I love a french press to make coffee. You actually get more caffeine from your coffee when you use a french press. I use only organic coffee beans because coffee is very heavily sprayed with pesticides and I do not need any of those chemicals in my body.
Warning this drink is addicting.

In a blender or Bullet I combine all my ingredients

1-2 cups of organic french pressed coffee
2 Tablespoons grass fed ghee or butter    KerryGold Unsalted Grass Fed butter
1 Tablespoon Organic MCT Oil
1 Scoop of Paleo Valley Bone Broth
Use promo code: PVFRIEND15 for 15% off
Use this link: https://paleovalley.com?oid=15&affid=24
1 Teaspoon of Organic Vanilla Extract
1 Teaspoon Maca Root powder
1 Teaspoon Organic Cacao Powder
1-2 Drops of *Doterra Cinnamon or*Peppermint Essential Oil

While the coffee steeps in the French press for 4-7 minutes add these ingredients to a blender; butter, MCT oil, collagen.

When the coffee is ready add the coffee and blend on high for 20 seconds, Pour into your mug and then add 2-3 drops of your choice of either *cinnamon or *peppermint essential oils. I switch it up all the time depending on my mood.  Enjoy!

*For information on how to order the best essential oils contact me directly 786-586-6056.

Happy Brain Boosting!

Wishing you well,
Coach Erinne

P.S. If your next right step is joining our triathlon, nutrition and holistic lifestyle program, or 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 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.

Life Is About “And”

by fullcircle, posted in Blogs, Mindset

Life Is About “And”

When you take full ownership of your life, you realize a lot of things.

One of those things is that you are 100% in control of yourself, your time, and what is possible in
your life.

Too often we adopt the belief that we “can’t have it all” or that we “must choose.”

We must choose between a successful career or raising a family.

We must choose between being a dedicated parent and taking care of ourselves.

We must choose family time or fitness.

The truth is that these are all lies.

There is no “either/or” when it comes to an overall successful and fulfilling life. You can take incredible care of your body and health AND be a great parent/spouse AND have a wildly successful career.

You can have it all if you’ll let yourself believe it and create it.

So, where in your life do you believe you must choose?

What if you changed that belief? What would it look like if you could have it all?

Please share. I want to know what’s coming up for you around this common fallacy!

Wishing you well,
Coach Erinne Guthrie

P.S. If your next right step is joining our triathlon, nutrition and holistic lifestyle program, or 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 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.

Sugar; A Loving Tribute

by fullcircle, posted in Blogs, Nutrition

Sugar; A Loving Tribute

It’s no secret that sugar is bad for us. It feeds disease, impacts your brain negatively, messes with your energy, and makes people fat. It rots your teeth and can affect your skin.

Aside from the short bursts of energy it gives and the way it sets off the pleasure sensors in your brain, there are really no good things about consuming sugar.

But I’m not here to tell you to stop eating it.

Because seriously… you’re not going to and neither am I.

Not only is sugar added to far more foods than you even realize, but it’s also delicious.

And if you know me at all, you know I’m about making fitness and health as easy as possible.

If I tell you to stop having sugar, it’s all you’re going to think about (like any other food you’ve ever tried to eliminate from your diet).

Is it possible to give it up and go sugar-free? For the small few, sure. But for most, it’s just not realistic in the world we live in today.

And since we know it’s really not great for us, and I’m assuming you’d prefer to avoid cancer,
diabetes, etc. at all costs, I want to help you set some parameters for yourself today that will
enable you to continue enjoying sugar with balance.

Here are my top tips for maintaining a loving relationship with sugar in the healthiest way possible:
1. Drink only sugar-free beverages. Spring water is the absolute best thing to drink, add a few drops of Doterra essential oils that are safe to ingest and a pinch of real sea salt and its the perfect drink. Organic herbal tea and even some low sugar Kombucha are okay to drink occasionally.

2. Avoid artificial sweeteners – you should do this for a variety of reasons. The one I’m addressing here is the fact that artificial sweeteners actually increase sugar cravings, making it harder to maintain moderation.

3. Avoid UNNECESSARY sugars – if you think salad dressings and tomato sauces, for example, require sugar to taste good, you’re so wrong! Look for or create sugar-free options where it’s obviously unneeded.

4. Try fruit before dessert. I’m not going to lie to you and say fruit is the same as dessert, because I know there’s a big difference between a strawberry and a slice of chocolate cake. But see if you can use fruit to kill your dessert cravings before you dive into indulgence.

5. Clean up your environment. It’s common for many homes and offices to have bowls of single pieces of candy lying around or a cabinet stocked with “treats for the kids.” We mindlessly reach for them multiple times per day…and you know how fast that adds up! So, get rid of ‘em!

6. Plan for massive sugar indulgences. Maybe your mom is making your favorite pie, or it’s your birthday, or a special trip/holiday are coming up. Those are the times to go all in and overdo it. Not a random Saturday on a whim.

Lastly, here are a few alternatives to sugar if you need to sweeten something in order of my preference:

Sweet Leaf Whole Leaf Stevia ; Organic Maple Syrup; Coconut Sugar; Raw Honey.

So, do you have any tips you can share for achieving sugar/life balance?

Wishing you well,
Coach Erinne Guthrie

P.S. If your nutrition and health are areas you’d like to improve, or 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 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.

This Isn’t Your Year

by fullcircle, posted in Blogs, Mindset

This Isn’t Your Year

You know…so many people enter each new year thinking “This is it! This is MY year!”

But it’s really not about your year.

It’s about the fact that it’s all yours. Every year, every week, every day, and every moment.

I’ve seen so many memes shared on social media over the last couple of months that imply people are so ready to be done with 2018 because surely 2019 will bring something better.

And those memes appear every single year. Coincidence?

Here’s the deal: You can step up, take control, and shift the course of your life literally at any
moment you choose, whether January 1, April 22, or October 19.

So, if you never want to look back with regret on the actions you should have taken or how far along you’d be if you just acted sooner, change now.

Literally now.

Take a new action.

Recommit and start in this very moment.

Because no day of the week or year is the day you should be waiting for.

Wishing you well,
Coach Erinne Guthrie

P.S. If you’re ready to take action now, the next right step is joining our triathlon, nutrition and holistic lifestyle program, or 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 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.

The Biggest Reason People Don’t Work With Us

by fullcircle, posted in Blogs, Mindset

The Biggest Reason People Don’t Work
With Us

Over the years I’ve worked in the wellness industry I’ve spoken to many people who came to me wanting to change their fitness and health or performance in triathlon but haven’t taken a step toward starting a program with me here at Full Circle Coaching.

And do you know the number one objection I hear? “I can’t afford it.”

To be fair, I’m not a high-volume box gym that relies on selling low-cost memberships to as many people as possible.

I have high-level service, am extremely educated in health and wellness with over 21 years of experience and programs that actually help people get results they desire. So, I get that sometimes people experience sticker shock when they had a different expectation.

I also get that money truly is a challenge for some people.  But in many cases, those who tell me they “can’t afford it” are able to invest in things for pleasure – dinners out, toys for their kids, vacations, and material things or equipment you don’t even know how to use.

Look…I’m not here to judge you or anyone else on how they spend their money – that is completely everyone’s personal business.

But I am here to challenge the objection around not being able to afford health and fitness training.  Because here’s the thing. Your kids will grow out of those toys. Those material things will get old and outdated. You’ll forget what you had for dinner last week.

However, your health is the ONLY thing you truly have, and you are very much in control of that.  And if or when health fails because it was neglected, everything else in life gets less fun, much more difficult, and ironically, much more expensive.

And truthfully, if you can’t afford your health, you absolutely can’t afford to be sick!

I know I may be ruffling some feathers here, but it’s the honest truth.  So, the next time you or someone you know mentions not being able to afford to invest in health, remember that.

Too many people look back on how they took care of themselves with regret – often from a hospital bed or with a new diagnosis from a doctor.

If you’ve known for a while that something’s got to change, reply to this email and let us know so we can help. We’ll be back in touch right away.  Or, if you know someone who needs to hear this message, please forward it on.  We are absolutely here to support.

Wishing you well,
Coach Erinne Guthrie

 

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 Training Specialist, Motivational Speaker, Mom,  and much much more.

Rockstar Triathlete: Jose Daniel Blanco – Off the Fence, Into the Pool, Get Hooked

by fullcircle, posted in ROCKSTARS

Rockstar  Triathlete: Chef/Owner of 109 Burger Joint,* Jose Daniel Blanco -Off the Fence, Into the Pool, Get Hooked!

Coach’s Notes: As a complete new comer to triathlon, Jose had the desire and followed the Full Circle Coaching Couch2-Tri Program to the letter to achieve amazing results. He barely missed a single training session in the 8 week beginner program and implemented all the training suggestions to cross the finish line strong after some tough windy wavy conditions in the Key West Triathlon. I am so proud to welcome him to the Triathlon Tribe and love his enthusiasm to tackle 2019 with some serious new triathlon goals!

Way to go Jose!  Thanks for being an inspiration to those people that may be a little unsure in taking on the goal of a triathlon and showing  how well this program works.  Look for details below on how you can join this program in 2019.

*109 Burger Joint, considered one of the best burger spots in Miami since opening 4 years ago! Located in Sweetwater on 109th Ave and SW 7th Street, across from FIU.

Age: 24 years young

Profession: Chef/Restaurant Owner/Full-time student

Why you chose FCC to help you on your triathlon/health and wellness journey?
After doing research, I saw that FC had a great staff and workout plans for its athletes. I did a skype call with Erinne  and loved her energy and passion. She invited me to a free one week trial and I was hooked!

What is your “A” race for this season?
Escape to Miami in September will be my first international distance race! But I just completed my first triathlon ever after graduating from Full Circle Coaching Couch to Tri Program

Please share your BIG goals:
Like every triathlete my BIG goal is to finish an Ironman one day. Also, to become better faster and stronger with every race I participate in!

Tell me about your successes so far:
I completed the Coach-to-Tri program with Full Circle and was able to run my first triathlon! I completed the sprint at Tri-Key West. It was a tough race with some unexpected challenges but it was amazing! Loved every part of it. My training prepared me well enough to feel confident in my abilities. Cannot wait for all the races to come!

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:

Swim: when I started with FC I couldn’t swim across the pool. After the program I not only learned to swim correctly but I was able to conquer a very tough, rough windy swim at TriKW.

Bike: My speed and efficiency on the bike was miles better after the training.

Run: When I started with FC I couldn’t run a mile. Now I can run an 8-min mile and was able to complete a 5k!

Name 2 or 3 things that have made the biggest difference in your journey:
1. Having a very supportive coaching staff that knows exactly what I need to become better and to reach my goals. They are great mentors that will always push me to get to the next level.

2. Having a great team around me that can always be counted on. Whether good or bad I know the FC tribe will be there to help.

3. Building the self-confidence to believe in myself. Setting achievable goals that will help me grow and become better, not only in triathlon but life in general.

What excites you the most about being involved in triathlon?
I love being part of something that is so much fun and also just betters life. Since I started training for triathlon I have been feeling better in all aspects of my life. It is also exciting taking part in one of greatest physical challenges that we can partake as humans. The sense of achievement from completing a triathlon  is like no other!

What would you say to another person who was on the fence about joining our training program?

Jump off the fence and into the pool! The hardest part about this whole process was starting. Once you’re in it you will get hooked!

Watch this video about Jose’s experience in our Couch to Tri Program!
https://youtu.be/kFl150n5Pvw

If you’re interested in learning more about our Couch2Tri Program click on this link for more details:
https://sx156-9e99be.pages.infusionsoft.net

Wishing you well,
Coach Erinne Guthrie

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.

The Way Forward

by fullcircle, posted in Blogs, Mindset

The Way Forward

Despite what many people in the fitness world are teaching, there is a very simple way to move your health, wellness and your life forward.

It’s not writing to-do lists, creating a strategic plan or, some other complex thing.

It’s simple, really.

ACTION – It’s taking ACTION!

It’s literally taking one step in the right direction…followed by another and then another.  And sometimes this requires experimenting with totally new actions if previous ones weren’t working.

When we over-complicate things, we get ourselves stuck. We find ourselves frozen, unable to take action.

We overwhelm ourselves with the big picture and suddenly it all just feels out of reach, and then you do nothing.

If you’re feeling this right now, stop and ask yourself – what is the easiest step forward I can take?

Because we must always remember that action creates results, which then creates motivation – not the other way around.

So, what’s your next right step? hit reply and let me know right now.

Wishing you well,
Coach Erinne Guthrie

P.S. If your next right step is joining our triathlon, nutrition and holistic lifestyle program, or 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 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.