Three Reasons to Go Easy on Gluten

September 2, 2022September 2, 2022 by fullcircle, posted in Blogs, Nutrition

Three Reasons to Go Easy on Gluten

Ronald Grisanti D.C., D.A.B.C.O., DACBN, MS, CFMP

Gluten has been the topic of hot debate by a growing number of healthcare providers.

The literature is overflowing with the detrimental impact gluten has on the intestinal wall.

When you eat gluten, your body produces a molecule called zonulin. The increase in zonulin is linked to increased intestinal permeability aka: leaky gut.

Leaky gut can create a cascade of damaging health issues including autoimmune disease and many inflammatory diseases.

Although today’s article is not intended to do a deep dive into leaky gut syndrome, my objective is to present three additional reasons to avoid gluten.

1: Most of the wheat (gluten) eaten today is termed dwarf wheat and contains amylopectin A. This is a super starch worse than sugar. Of special interest, amylopectin A is a trigger of small LDL particles. When wheat is removed from the diet, these small LDL levels reduce by 90 per cent. Amylopectin digestion may raise blood sugar and insulin levels, causing an increase in triglycerides and cholesterol and leading to fat accumulation

2: Most wheat has been sprayed with the weed killer, glysophate. There is growing evidence linking glyphosate to cancer, endocrine disruption, fertility and reproductive concerns, kidney disease, heart disease, liver disease, microbiome disruption and neurotoxicity.

3: Most wheat contains a preservative called calcium propionate which has been linked to mood, behavior and attention problems.

Comments:

Although the thought of going gluten-free can be challenging I would simply say that the health benefits of avoiding gluten is worth it.

A viable option is Himalayan Tartary Buckwheat. The unique composition of Tartary buckwheat contributes to its various health benefits such as anti-oxidative, anti-cancer, anti-hypertension, anti-diabetic, cholesterol-lowering, and cognition-improving.

Dr. Jeffrey Bland offers a premium Himalayan Tartary Buckwheat at https://bigboldhealth.com

Compliments from Functional Medicine University

If you’d like to learn more about how to implement a gluten free nutrition plan into your life schedule Nutrition Break through Call with me today.

Your health and wellness are depending on it!

Curious about Full Circle’s Triathlon Transformation program?
You too can become the triathlete you always dreamed of!

Use this link to set up a call today

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 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.

The Present moment, Life or Death

September 1, 2022September 1, 2022 by fullcircle, posted in Blogs, Mindset

The Present Moment, Life or Death

If you know me at all, you know I love the ocean, swimming and free diving as well as breath work, breath holding and meditation. They are all a big part of my life.

I found this Ted talk given by a famous free diver that really spoke to me about the importance of letting go of the outcome and focusing on the present moment.

He summarizes the point that if he does not stay in the present moment he could die.

I know that sounds extreme and a little scary, but in the case of the free diver speaking, it is completely true.

He takes you on a journey of a free dive with no fins down to the deepest darkest water and how amazing he feels in neutral buoyancy, and what the body does to preserve his oxygen and save his brain function to only be able to focus on the present moment.

The here and now.

He describes when he gets the flag at the very bottom point, it is pitch black and his lungs are screaming at him to breath; he has a choice, and this is when it gets hard, he has to work harder to get back up to the surface to breath again, but he is a LOOOONNNNGGG way down.

If he thinks for 1 second about how far it is to the surface, he will lose the ability to do what he needs to do to get there, to take that breath of life at the surface. He can only focus on the reach and the catch and pull of his arms and remaining calm to get back to breathing.

That is a choice he has to make to survive!

Now, that is pressure!

Please watch and listen and participate as he takes you on this journey because it is a truly beautiful experience.

Then ask yourself where you are making choices to live in the outcome, instead of the present moment. And because it seems so over whelming and even paralyzing you are fucking it all up!

I am certainly guilty of this, and I can say with certainty every human is at some point.

But here again, we have a choice, just like the free diver, to stay in the present moment and do the next right thing to keep us moving toward the life, the dream that we so desire.

Most of us are not in a place where it is life or death situation, as this man’s is, or maybe it is!

But you can see how much he loves it and how passionate and alive he is because of it despite the risk.

What if you could think about your life this way. How much more passion and productivity could come out of your days, weeks, months and years by being in the her and now.

What are you dreaming of doing that you have put off because instead of thinking about the next right step to take, you are future tripping about how hard it will be, how long it will take.

I’m ready, Are you?

Curious about Full Circle’s Triathlon Transformation program?
You too can become the triathlete you always dreamed of!

Use this link to set up a call today

Numbers Matter

August 31, 2022August 31, 2022 by fullcircle, posted in Blogs, Testing

Numbers Matter

Numbers Matter: Paying attention to numbers during training will help you improve drastically.

Numbers are everywhere, but are you giving them any energy?

Ever Heard of the Law of Attraction? What you focus on improves.

It could not be more true with your numbers.

Numbers to focus on:

Heart Rate, RPE (rate of perceived exertion), RPMs, Pace/ speed/ or power.

It does not matter what level triathlete you are, if you are not assessing yourself with baseline numbers and then training and racing according to those numbers, you are simply guessing at what you are truly capable of.

So, start tracking those numbers!

Even if you think it’s hard, guess what? You can do hard things.

But, in actuality, it’s really simple and truly makes training easy because it is based on your individual numbers.

I believe in you!

*Watch this video for how to look at your numbers and create success in your training and racing.

Want help in learning your numbers and how to use them in your training and racing? Use this link to start your Triathlon Transformation journey today!

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.

Use setbacks to strengthen your commitment

August 8, 2022August 8, 2022 by fullcircle, posted in Blogs, Mindset

Use setbacks to strengthen your commitment

Life is hard sometimes.

You have so many responsibilities and so little time. Even when you stick to a schedule, circumstances can disrupt your plans and leave you scrambling. It’s enough to make you want to give up when everything seems to be working against you.

But don’t – please!

It happens to everyone. After all, there’s only so much we can control – and a whole universe of people, places and things that are simply beyond us. When you learn to EXPECT disruption, and to simply accept it as a fact of life, then you can begin to be free of it, and keep moving forward.

Here’s a super-basic example. If you leave 20 minutes ahead of time for any appointment. That would allow for traffic or another unexpected delay. If you arrived on time, you’d have a few minutes to kill; if the journey took longer than expected, you would still be on time.

I think about this little lesson all the time. It’s even easy to apply it to healthy goals.

For example, if you want to lose weight, then it’s not enough to start eating right. You also have to anticipate days when you won’t be able to, for whatever reason. Maybe you’re stuck in a work conference, or traveling, or just can’t resist your neighbor’s fried chicken today.

If you want to train for a triathlon then you have to accept that you’ll need rest days/ weeks, or adjustments to your training schedule. There might be bad weather. That you might have a family emergency that keeps you from completing your training.

Here’s my wish for you. When these circumstances happen – and they will – don’t abandon your goals.

Instead, remember that success takes consistent effort over time. And use each setback to strengthen the commitment you made to yourself.

It’s all in how you look at it!

Curious about Full Circle’s Triathlon Transformation program?
You too can become the triathlete you always dreamed of! Use this link to schedule your FREE Triathlon Breakthrough Session Now! WWW.SCHEDULEYOU.IN/5ZISVAU

Hopping Drills for Running

August 8, 2022August 8, 2022 by fullcircle, posted in Blogs, Run

Hopping Drills for Running

Finding your Spring; One great way to get faster and stronger for running is doing hopping drills.

These types of plyometrics increase strength and stability in your muscles and ligaments and find the spring in your step!

The goal is have quick light feet, with a very quick rebound off the ground which will transfer to your foot strike on the run.

Start with proper running form and posture first and start hopping with two feet. Think of your legs like carbon fiber springs- strong but supple!

Advance to the single leg hops with control. This increases your ability to balance on one leg and helps you learn to have less contact time on the ground. Running is all about being able to balance while moving on one leg to another… add these drills and see and feel how your technique and speed improve on the run.

If you’re struggling to hop on one leg, I suggest balancing with one leg first until you can maintain your balance without falling over, then move to double leg hops and finally single leg hops.

Also choosing a soft surface and natural running shoes or even barefoot can greatly improve your foot strength!

Happy hopping!

Curious about Full Circle’s Triathlon Transformation program?
Want to learn more? You too can become the triathlete you always dreamed of! Use this link to schedule your FREE Triathlon Breakthrough Session Now! WWW.SCHEDULEYOU.IN/5ZISVAU

Some of your thoughts are not based in reality

August 4, 2022August 4, 2022 by fullcircle, posted in Blogs, Mindset

Some of your thoughts are not based in reality

Here’s a shocker: Not all your thoughts are based in reality.

Yep, it’s true.

Like that thought you have about not being good enough. (This is one of my limiting core beliefs.)

Or the one about how you’ll never reach your goal race time.

Or how you just don’t have the right mindset to reach your business goal or lose the weight you want.

See what I mean, now?

THESE. THOUGHTS. ARE. NOT. REAL!

They’re the nonsense lies you unintentionally tell yourself that keep holding you back.

Here’s the good news: You don’t have to keep listening to them. In fact, you can start to shut them down today.

Tell yourself – RIGHT NOW – that you ARE good enough… that you DO deserve health and success and love… that you ARE smart enough and creative enough to get where you want to go.

Say it as many times as you need. Write it in your journal every day if that helps.

Make a list of all your accomplishments- and there are many- to remind yourself that these negative thoughts are simply not true. Keep it handy to refer to when these thoughts creep in.

And every time that annoying voice breaks through again with one of your limiting self-beliefs, step up and defend yourself by repeating your positive affirmation.

You can overcome a loud, persistent lie with steady, loving TRUTH supported by action.

We’re all programmed with these kinds of hurtful self-messages. But that doesn’t mean we have to accept them as truth.

Unravel The Limiting Beliefs That Are Holding You Back

August 1, 2022August 1, 2022 by fullcircle, posted in Blogs, Mindset

Unravel The Limiting Beliefs That Are Holding You Back

Beliefs are just thoughts repeated, right? We’ve all heard that before or read it on a coffee mug or Pinterest board.

And it’s true. If you think you’re a smart, hard-working, good person – and then repeat that thought over and over — then you’re going to face the world with a positive attitude about yourself.

Unfortunately, it works the other way around too, as so many of us know. Have you ever thought any of these about yourself? And then repeated them, like, a million times until the thoughts become your beliefs?

I’ll always be too fat.

I’ll never make it.

Nothing ever goes my way.

I’m always injured

I’ll never be fast

I’ll never be good enough

These are highly common self-limiting beliefs. We all have some like them. Maybe they came from a childhood trauma or insult – and the wound caused us to repeat a thought so many times that now it seems like undisputed truth.

But it’s not. It’s just what you’ve been telling yourself about yourself.

The good news is this: You can change your self-beliefs by changing what you say about yourself!

Stop comparing yourself to others. There will always be someone who seems to have more … or be more … or do more. Just be YOU.
Notice what thoughts about yourself pop into your head. What are the circumstances? Are there any common threads?
Dig into your past to think about where they might’ve come from? I personally had a 3rd grade teacher bring me to the front of the class and show everyone how terrible my cutting skills with scissors were. Believe it or not that has stayed with me for decades! Despite all the many successes I have had in school and business. I keep a list of all my successes when I think I cannot do something I have the desire to do
Next, try to turn around a negative thought. When you tell yourself that you’re not successful in life, think of something that you’ve done well – a new job, a relationship, good relationships with your family, etc.
Then say it out loud and repeat the thought over and over: “I’m smart and successful and often achieve my goals.”

This doesn’t have to take a long time to bring lasting change. It’s a form of self-care to grant yourself the empathy and support you would a friend.

We’re here to help you build new habits to turn those negative self-beliefs into empowering tales of your fabulousness. Let’s do it – together!

Why Sleeping Better Is So Important

July 28, 2022July 28, 2022 by fullcircle, posted in Blogs, Mindset

Why Sleeping Better Is So Important

Do you want to make a positive impact on your life every day (and night)?

To improve your mental and physical health, stress level, and even your skin?

Of course you do!

Everybody wants to sleep better – at least, once we’re past the age when we think it’s fun to burn the midnight oil with work or partying.

If you’re past that stage but never gave much thought to how you sleep, then stop right now.

“Sleep is as important for good health as diet and exercise,” the National Institutes of Health says. “Good sleep improves your brain performance, mood, and health. Not getting enough quality sleep regularly raises the risk of many diseases and disorders. These range from heart disease and stroke to obesity and dementia.”

The agency says there are three aspects to sleep – how much you get; the quality of it; and having a consistent sleep schedule.

It’s so important because of all the work our brains and bodies get done when we sleep. It’s not just about “resting” for a while.

Sleep helps us learn, remember and create. It gives time to repair everything from blood vessels to the immune system.

Most adults need at least 7 hours a night. And, despite the popular myth, we can “catch up” on weekends.

So, follow these no-nonsense tips to get more and better sleep.

Stick to a schedule. Go to bed and wake up at the same times every day.
Exercise every day.
Get natural sunlight – 30 minutes/ day is ideal
Avoid nicotine and caffeine, which are stimulants and stay in your body for hours.
Don’t drink or eat too much before bedtime.
Unplug from your devices a minimum of an hour before bedtime.
Keep your sleeping area cool, quiet and dark. Electrical tape over any lights.
Turn off Wifi in your house or apartment at night.

It’s the stuff that dreams – and so much more – are made of.

Curious about Full Circle’s Triathlon Transformation program which includes so many more sleep hacks?
You too can become the triathlete you always dreamed of! Use this link to schedule your FREE Triathlon Breakthrough Session Now! WWW.SCHEDULEYOU.IN/5ZISVAU

Pre-Race Brick

July 26, 2022July 26, 2022 by fullcircle, posted in Blogs, Mindset, Race Specific

Pre-Race Brick

When it’s race week, I highly suggest a taper.

A taper week means a reduction in volume and intensity of training and a focus on sleep, rest and recovery.

That does not mean do nothing, but keep all efforts less than 30 minutes with form focus and perhaps a few shorter 1-2 minute intervals.

After your easy 3-10 day taper depending on the length of your race, it is really important to do a short brick (swim, bike, run) the day before the race. I even recommend it on the morning of the race itself.

This doesn’t mean to go balls to the wall and waste all your energy.

Save it for the race.

The purpose of this pre-race brick is to remind your body of the intensity you will be performing during the race the next day or in a few minutes. Waking it up and shaking off the cobwebs after taking a few easy days to rest and recover.

You may feel all out of whack and sluggish doing it…
and the “I’m feeling like I am so DARN SLOW” or the “OMG I am not going to race well” thoughts are going to come out and play.

It’s normal for that to come up, but tell yourself afterwards that this is why you’re doing the brick.

Rehearse and visualize your race in your head and remind yourself that you trained for this and “YOU ARE SO READY” for this race tomorrow or in a little while.

It’s ok to not feel great today but tomorrow is the race when it counts.

Ideally, you’ll want to do a 10-15 minute swim, bike, run each with 4-6 x ONLY 1-2 minute over your race pace intervals, with 2-5 minutes easy recovery.

So…. save the power and speed for the race and BRAGGING rights of accomplishing whatever goals you set for yourself. Race day is always a great day if you chose to make it one!

Zoom Zoom!

Happy Racing

My New Relationship

July 25, 2022July 25, 2022 by fullcircle, posted in Bike, Blogs, Mindset

My New Relationship

I’m excited to share about my new relationship.

I’ve actually known him for over a year but have not taken the time to truly get connected.

I was still really committed to 2 other relationships.

Despite hanging out a few times over the last year, this one was just too aggressive for me.

I was uncomfortable and did not have the time to commit to developing the relationship.

But all that has changed. I am ready for something new!

That’s not to say I will not be seeing my two other relationships occasionally!

I already know there is a lot of potential with this one, but it does take me some time to trust and fall in love!

But once I’m committed, I’m all in.
Let’s see if it will stand the test of time.

If you don’t know by now, I am talking about my BMC Time Machine triathlon bike.

HA HA! Did I get you?

The other two relationships I mentioned above are my old 2013 BMC Tri bike which I absolutely LOVE and my Trek Road bike which I love too.

So, I wanted to share how I’m going to get to know this new super hot aggressive guy.

Easy Spins

I’m starting off with just a few easy spins; getting a feel for this new aggressive position in my aero bars. I’m much more aero dynamic on this bike which in the end can be faster but if my neck hurts too much I may have to get some risers for the aero-bars.

Bike Handling Drills

I’m also doing all my bike handling drills just like I did when I first started triathlon.

Riding with 1 hand for 10-15 seconds and switching so I am good with either one
Practicing sharp u-turns
Figure 8’s
Riding close to other cyclists and holding steady
Taking drinks from my water bottle holding a straight line and not wobbling all over the road.

Pedaling mechanics drills; both in and out of my aero position!

Single leg drills, 85 rpms and 65 rpms for 1 -2 minutes
Spin Ups
Shift Ups
Force Reps

These drills really help improve my connection to the bike and improve my pedaling mechanics so when I am ready to start doing testing and intervals I will have a great base of fitness and can really train smart.

I hope you enjoyed my little analogy.

I’m basically saying it takes time and practice to get connected to anything new even your bike!

So many of the athletes I work with have no connection to their bikes and wonder why they can’t go faster.

Besides a perfect bike fit (which we offer), these types of skills and drills workouts create a deeper connection between your body and the bike.

I have seen it time and time again after following my system for training on the bike, power improves exponentially in short periods of time when there is a connection!

How deep is your connection to your bike? Looking for some guidance?

Set up your Triathlon Break through session here…..

See you on the road.

Curious about Full Circle’s Triathlon Transformation program? We use mediation as a form of working IN to create energy to be able to train better, longer and stronger. Want to learn more?
You too can become the triathlete you always dreamed of! Use this link to schedule your FREE Triathlon Breakthrough Session Now! WWW.SCHEDULEYOU.IN/5ZISVAU

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