Month: June 2020

The Hateful Eight

by fullcircle, posted in Blogs, Nutrition

The Hateful Eight

Dr. Cate Shanahan has been extremely vocal, especially since the pandemic hit about the havoc seed oils are wreaking on the human body. She’s one of the topic metabolic experts in the world, and she knows a thing or two about how the human body functions.

Before processed food was a thing less than 100 years ago, fat made up a huge portion of the human diet.

But it was natural fats that do our bodies good – from animals and plants. Since the low-fat crazes in the 1980s, we’ve been gradually eliminating naturally occurring fats from foods and replacing them with unnatural, toxic, chemical-laden oils and sugars.

Dr. Shanahan calls these oils specifically “The Hateful Eight,” and she recommends avoiding them at all costs to reduce toxicity and inflammation in the body, and thereby, reduce your risk of metabolic diseases like diabetes.

And she even believes cutting these oils will enable to you to combat the Coronavirus with much more ease.

The problem is that these oils are in TONS of prepackaged foods from salad dressing to bread to processed foods to foods prepared in restaurants.

Whether you attempt to avoid these oils entirely or simply start taking a closer look at labels to reduce your consumption, I wanted to provide this quick list for you today from her website drcate.com to increase your awareness and enable you to make informed decisions for yourself.

These oils are:

  1. Soy oil
  2. Sunflower oil
  3. Safflower oil
  4. Canola oil
  5. Corn oil
  6. Cottonseed oil
  7. Hydrogenated oil
  8. Refined palm oil

Are you planning to take a closer look? Reply below and let me know your thoughts!

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.

 

5 Things You Don’t Know!

by fullcircle, posted in Blogs, Erinne

5 Things You Don’t Know!

Let’s have a little fun today, shall we?

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:

  1. I grew up on a Mango farm in Miami- and LOVE mangos!
  2. I’ve traveled to other dimensions.
  3. I’m a huge animal lover- Dogs, snakes, deer, raccoons, wild cats, dolphins, whales, turtles- anything except ROACHES- YUK!!!!
  4. 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)
  5. 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.

 

Richard Gomez before after

6 Keys to Body Fat Loss

by fullcircle, posted in Blogs, Nutrition

Keys to Body Fat Loss

Sometimes common sense isn’t so common.

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)…

  1. Chose more nutrient dense foods that fill you up so you don’t need the filler foods to feel satisfied.
  2. 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.
  3. Eat enough clean protein (wild caught seafood, free range organic meats and poultry) and good fats (Raw organic nuts, avocados, olive and coconut oils)
  4. Eat way more fibrous carbs (fruits and veggies) than starchy carbs (bread, rice, etc)
  5. Drink calorie-free beverages like water, mineral water, organic tea or coffee only but no synthetic or chemical ingredients.
  6. 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.

 

Ugly Things Can Have Beautiful Outcomes

by fullcircle, posted in Blogs, Mindset

Ugly Things Can Have Beautiful Outcomes

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.

 

Your Brain is the Best Liar

by fullcircle, posted in Blogs, Mindset

Your Brain is the Best Liar

Ahhhhh that reptilian brain of yours!

Designed for seeking pleasure and rest.

For avoiding change and doing scary things.

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.

 

Sugar is Sugar is Sugar

by fullcircle, posted in Blogs, Nutrition

Sugar is Sugar is Sugar

“But what about honey?”

“I heard agave nectar is so good for you!”

“Coconut sugar is definitely super healthy!”

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.

 

 

Start

This Baffles Me

by fullcircle, posted in Blogs, Mindset

This Baffles Me

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:

  1. Life was and always will be busy, pandemic or not.
  2. 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.
  3. 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.

Get Back to Swim Training The Right Way

by fullcircle, posted in Blogs, Swim

3 Tips to Get Back to Swim Training the Right Way

I’m pretty sure almost every pool in the world has been closed for a few weeks or months and we have all been missing our regular swims.

With more pools opening every day, it’s important to remember a few things before dialing up the volume your first few weeks back.

You might be super excited to swim that 3000+ yard/meter workout your forth day back but, that’s a great way to get an injury right from the start.

Be smart with your training; Frequent, shorter swims are the way to go for the first few weeks.

Here are 3 tips to ensure a successful re-entry into swim fitness
1- strength and mobility
This is even more important if you have taken some time off from the pool or open water. If you jump back in with a 3000 meter set without much fitness, you may end up with an over use injury right from the get go.

Don’t let this be you!
Start doing or keep up with your dry land basics before adding on too much volume to your swim sets. Strength training makes you faster in the water and prevents injury so don’t skip it! Also, I recommend a minimum of two days/week of strength training as a part of any swim training program.

Check out my swim video that covers a handful of the basic strength moves to include in your routine.

2- Start back with more frequent shorter training. If you want to swim 2-3 days/week, keep the first 2 weeks at 1200-1500 meters and stack on 15 min of strength after your session; you will get back to swim form faster with less soreness and fatigue.

3- Form Form Form. The better your swim form is the faster you swim. Nothing replaces this. Be sure to include mostly drills in the 1200-1500 meter swim session I mentioned above after taking a few weeks or more out of the water. You will definitely feel less fluid In the water after taking time off. That is to be expected. The drills will help you get back the feel for the water sooner!

Here are 3 workouts to try your first week back:

Dry land Dynamic Stretch Warm Up  before each workout. Remember to rest as needed between all sets.

1- 200 mixed strokes warm up
4×50 kick with alignment kick board
200 pull with buoy no paddles
4×100 as 50 drill 50 free
Drills- 1 arm, catch up, fist free and fingertip drag
3×100 as 50 free 50 alternate stroke
200 long easy free style low stroke count
1500 total

2 -Dry land Dynamic Stretch Warm Up
Strength Swim combo
150 mixed strokes warm up
150 swim pull buoy no paddles
150 kick with boardThen alternate 75 meters swim or drill with a dry land strength moveSwim 75 free
15 squats
Swim 75 mixed strokes
20 rows
Swim 75 kick with board
20 back lunges (10 each leg)
Swim 75 free
15 Overhead press
Swim Pull 75 with buoy only
Straight Arm Front planks
Swim 75 free
20 pop ups
Swim
Swim 75 free
15 dips
Swim 75 catch up drill
1 min dry land Flutter Kick
Swim 75 free
Straight arm Side plank 30 seconds each side
Swim 75 mixed strokes
Straight arm reverse plank 30 seconds
Swim 75 fingertip drag drill
150 choice swim drill cool down

3 – Dry land dynamic warm up – see video link above
3×100 as 50 low stroke count freestyle / 50 regular free
2×100 as 50 freestyle kick / 50 regular freestyle
2×100 as 50 breast stroke kick / 50 regular breast stroke
2×100 as 50 kick on back / 5o regular backstroke
2×100 as 50 butterfly kick / 50 regular butterfly
Swim 100 free
4×25 pull buoy with or without paddles
Swim 200 free
1500 total

Please comment below if you want more training tips like these or need more guidance for your swim? I have an amazing library of swim videos on my YouTube channel so, SUBSCRIBE to get notified when new ones are added!

Swim Essentials Clinic Starts May 21st, come join us!

SWIM ESSENTIALS CLINIC:
8 hours, over two focused days of coached swim training in the pool and open water.

JOINING US FOR SWIM ESSENTIALS!
Day one: May 21st. Meet us at Miami Dade College South Campus pool (830a to 130p).

Day two: The open water session is on June 4th.

It’s an amazing opportunity to be in the water with our expert coaches getting hands on instruction to power up your swim!

Ready to sign up… please link HERE for all the details.

 

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.